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Photoset

Good gym session and clean day 3 of paleo

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Paleo day two down.

Paleo day two down.

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Deload on Wendler this week which is no harm as I’m back on a paleo \ primal plan which usually takes a few days to adjust.

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This is hilarious. For the first time yesterday the great Irish game of hurling was aired live on British broadcaster Sky Sports. Check out the comments in the link.

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Foam Rolling
Push-Up 10 reps 
Seated Barbell Shoulder Press
20 kg x 10 reps
27.5 kg x 5 reps
32.5 kg x 5 reps
47.5 kg x 3 reps
57.5 kg x 3 reps
60 kg x 3 reps 
50 kg x 5 reps
40 kg x 10 reps
 
Seated Side Lateral Raise
6 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps
 
Exercise Ball Crunch
20 reps
20 reps
20 reps 
 
Front Dumbbell Raise
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps 
 
Knees-To-Elbows
20 reps
20 reps
20 reps 
 
Triceps Pushdown - Rope Attachment
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps 
 
Elliptical Trainer
00:13:00 | Moderate
 
Cycling (stationary)
00:10:00 | 5.2 km 
 
Stretching & Foam Rolling

 

Foam Rolling

Push-Up 10 reps

Seated Barbell Shoulder Press

20 kg x 10 reps

27.5 kg x 5 reps

32.5 kg x 5 reps

47.5 kg x 3 reps

57.5 kg x 3 reps

60 kg x 3 reps

50 kg x 5 reps

40 kg x 10 reps

 

Seated Side Lateral Raise

6 kg x 10 reps

8 kg x 10 reps

8 kg x 10 reps

 

Exercise Ball Crunch

20 reps

20 reps

20 reps

 

Front Dumbbell Raise

8 kg x 10 reps

8 kg x 10 reps

8 kg x 10 reps

 

Knees-To-Elbows

20 reps

20 reps

20 reps

 

Triceps Pushdown - Rope Attachment

15 kg x 10 reps

15 kg x 10 reps

15 kg x 10 reps

 

Elliptical Trainer

00:13:00 | Moderate

 

Cycling (stationary)

00:10:00 | 5.2 km

 

Stretching & Foam Rolling

 

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Not too shabby! PaulEire earned 988 points for his workout.
The workout consisted of Barbell Bench Press, Barbell Squat, Overhead Barbell Squat, and Front Barbell Squat.
(via Fitocracy)

Fitocracy has helped hundreds of thousands of people reach the next level of fitness. Sign Up free.

Not too shabby! PaulEire earned 988 points for his workout.


The workout consisted of Barbell Bench Press, Barbell Squat, Overhead Barbell Squat, and Front Barbell Squat.

(via Fitocracy)

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Fitocracy has helped hundreds of thousands of people reach the next level of fitness. Sign Up free.

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6:30 am on the way to the gym. What a great little county we live in. Hope it holds for Saturday.

6:30 am on the way to the gym. What a great little county we live in. Hope it holds for Saturday.

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Yesterday was a quick bench session and that is definitely where the work is needed still not 100% confident with my shoulder.
This morning session was cardio and light thruster session with some mobility work
20 min’s on cross trainer
Then on the minute one round of a thrusters ladder.
20 kg’s x 10  25 kg’s x 10 30 kg’s x 10 35 kg’s x 10 40 kg’s x 10 35 kg’s x 10 30 kg’s x 10 25 kg’s x 10 20 kg’s x 10 25 kg’s x 10 30 kg’s x 10 35 kg’s x 10 40 kg’s x 10

Yesterday was a quick bench session and that is definitely where the work is needed still not 100% confident with my shoulder.

This morning session was cardio and light thruster session with some mobility work

20 min’s on cross trainer

Then on the minute one round of a thrusters ladder.

20 kg’s x 10 
25 kg’s x 10
30 kg’s x 10
35 kg’s x 10
40 kg’s x 10
35 kg’s x 10
30 kg’s x 10
25 kg’s x 10
20 kg’s x 10
25 kg’s x 10
30 kg’s x 10
35 kg’s x 10
40 kg’s x 10

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Girl Takes a Terrible Fall During a Race - But Wait Til You See What Happens Next!