EvFit-like training

[Daniel Miller]

6/24

15 Burpees
Run 200m

5 rounds for time:
10:10

[Daniel Miller]

Been traveling in Europe the last few weeks. It's been difficult to eat paleo while here. Meat and fruits are easy to find but good veggies are hard to come by. Oh well, I'm still doing mostly bodyweight training, playing capoeira, and walking a ton.

I'll probably end up loosing a bit of weight while I'm here. I was 155 when I left, it'll be interesting to see what I'm at when I get home.

Training wise, I'm getting ready to get back to 3 lifting sessions per week, working on FS, dead, and MP/bench supplemental stuff. This week will be 50% volume of the actual core of the training.

7/6
A1. Romanian deadlift
3 sets of 6 (135, 195, 195)

A2. Military press
3 sets of 6 reps 89lbs


B1. Leg curl
2 sets of 10 reps

B2. Neutral (hammer) grip seated DB press
2 sets of 10 reps 28lbs


C1. Three-fourth DB Romanian deadlift 2sets 12 slow reps
44lbs dbx2
C2. One-arm cable lateral raise
2 sets of 12-15 constant tension reps

[Daniel Miller]

7/7

I'm in Copenhagen and I never imagined so many beautiful women all staying up to 3-7am drinking tons of beer all night! They must have an abnormally high amount of alcohol dehydrogenase!

Anyway, I'm plugging along out here. Off to the gym next door to my buddies place today. I'll do a strength Quad workout then a little metcon today. The plan is:

Warm up with Static/Dynamic Circuit, 30 seconds at each of the following stations:
Floor Wipers @ 45# bar
Overhead Squat @ 45# (hold in bottom position, thighs parallel to floor, savor it)
KB Snatch (choose weight, alternate arms as desired)
One-leg Balance on inverted BOSU
Twisting Rage Ball @ 10# ball
KB Good Morning (choose weight)
Plank on Bench
repeat 2x

A: Front Squat
3 sets of 6 (135lbs)
2 minutes of rest between sets

Some calf work

core training
Crunches
LHS
Crunchies
repeat 3x

1 tabata interval Rowing
1 tabata interval bodyweight squats
3 Timed Grip Exercises

[Daniel Miller]

What day is it?
Still in Copenhagen, having a great time.

Row 500m WarmUp

Upper
A1. Decline bench press
3 sets of 6reps
A2. Chest-supported DB rowing or chest-supported T-bar rowing with a parallel grip
3 sets of 6 reps


B1. Incline DB (dumbbell) press
2 sets of 12 reps

B2. Lat pulldown
2 sets of 12 reps

C1. Ring Flies Flies
2 sets of 12 constant tension reps

C2. Bent over DB laterals
2 sets of 10 reps

D. Straight-arm pulldown
2 sets of 12 constant tension reps

[Robb Wolf]

Dude-
Reminds me of a trip to Sweden...wandered to the beach bleary eyed and jet lagged...it did not take long to realize "Wow...this is a SWEDISH NUDE BEACH!"

How long are you traveling?