Paleo Dan » Workout Logs http://paleodan.com Eat, Work, Live and Play the Way that Nature intended. Thu, 15 Jul 2010 13:40:28 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Workout Logs http://paleodan.com/workout-logs/ http://paleodan.com/workout-logs/#comments Mon, 15 Feb 2010 02:11:11 +0000 Paleo Dan http://paleodan.com/?p=543 You may have noticed that I have not posted a new workout log on my blog since November 23rd of last year. That does not mean that I haven’t been working out; I’ve just been logging my workouts at other locations. For instance, I used DailyBurn.com for a while, but these days I log all of my swimbikerun and strength workouts over at dailymile.com and BeginnerTriathlete.com.

So come on and follow my training at either (or both) of those sites. dailymile.com is a great fitness site with a strong social vibe. BeginnerTriathlete.com is a great tri-specific fitness tracking site with great forums for interacting with other triathletes. You can’t go wrong hanging out on either site.

See you ’round!

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]]> http://paleodan.com/workout-logs/feed/ 0 Workout Log: NROL Fat Loss II B http://paleodan.com/workout-log-20091123/ http://paleodan.com/workout-log-20091123/#comments Mon, 23 Nov 2009 13:20:01 +0000 Paleo Dan http://paleodan.com/?p=483 Body Weight 261.2 lbs Superset 1 Snatch Grip Deadlift* 10 x 120 lbs 10 x 140 lbs 10 x 160 lbs T Push Ups 10 10 10 Superset 2 Bulgarian Split Squat with Overhead Press 10,10 x 20 lbs 10,10 x 25 lbs 10,10 x 30 lbs Assisted Chin Ups 10 x -145 lbs 10 x -135 lbs 10 x -125 lbs Superset 3 Romanian Deadlift with Bent Over Row 10 x 50 lbs 10 x 60 lbs 5 x 70 lbs Lower Body Russian Twist 10 10 10 Not Quite Afterburn Treadmill, 2% Time: 24:40
Average Speed: 3.6 mph
Total Distance: 1.50 miles *I do not include bar weight of ~45 lbs when recording Barbell exercises. Share and Enjoy: Digg del.icio.us Facebook StumbleUpon Technorati TwitThis

]]> http://paleodan.com/workout-log-20091123/feed/ 0 Workout Log: NROL Fat Loss II A http://paleodan.com/workout-log-20091120/ http://paleodan.com/workout-log-20091120/#comments Fri, 20 Nov 2009 13:31:14 +0000 Paleo Dan http://paleodan.com/?p=480 Body Weight 260.6 lbs Superset 1 Front Squats* 10 x 90 lbs 10 x 120 lbs 10 x 150 lbs 10 x 180 lbs Wide Grip Rows 10 x 70 lbs 10 x 85 lbs 10 x 100 lbs Superset 2 Supine Hip Extensions with Leg Curl 10 10 10 Barbell Push Press 10 x 30 lbs 10 x 40 lbs 10 x 50 lbs Superset 3 Dynamic Lunge 10,10 x 55 lbs 10,10 x 65 lbs 10,10 x 75 lbs Upper Body Russian Twist 10 10 10 Afterburn Treadmill, 2% Warmup: 5:00 @ 4mph 4 rounds: 1:00/2:00 @ 8.5mph/4mph Cooldown: 5:00 @ 3.5mph Total Distance: 1.71 miles *I do not include bar weight of ~45 lbs when recording Barbell exercises. Share and Enjoy: Digg del.icio.us Facebook StumbleUpon Technorati TwitThis

]]> http://paleodan.com/workout-log-20091120/feed/ 0 Workout Log: NROL Fat Loss II B http://paleodan.com/workout-log-20091118/ http://paleodan.com/workout-log-20091118/#comments Wed, 18 Nov 2009 14:19:08 +0000 Paleo Dan http://paleodan.com/?p=477 Body Weight 260.4 lbs Superset 1 Snatch Grip Deadlift* 10 x 110 lbs 10 x 120 lbs 10 x 130 lbs T Push Ups 10 10 10 Superset 2 Bulgarian Split Squat with Overhead Press 10,10 x 20 lbs 10,10 x 25 lbs 5,5 x 25 lbs Assisted Chin Ups 10 x -150 lbs 10 x -140 lbs 10 x -130 lbs Superset 3 Romanian Deadlift with Bent Over Row 10 x 50 lbs 10 x 60 lbs 10 x 70 lbs Lower Body Russian Twist 10 10 10 Not Quite Afterburn Treadmill, 2% Time: 13:48
Average Speed: 4.3 mph
Total Distance: 1.0 miles *I do not include bar weight of ~45 lbs when recording Barbell exercises. Share and Enjoy: Digg del.icio.us Facebook StumbleUpon Technorati TwitThis

]]> http://paleodan.com/workout-log-20091118/feed/ 0 Workout Log: NROL Fat Loss II A http://paleodan.com/workout-log-20091116/ http://paleodan.com/workout-log-20091116/#comments Mon, 16 Nov 2009 12:29:57 +0000 Paleo Dan http://paleodan.com/?p=472 Body Weight 265.8 lbs Superset 1 Front Squats* 10 x 90 lbs 10 x 120 lbs 10 x 150 lbs 8 x 180 lbs Wide Grip Rows 10 x 65 lbs 10 x 80 lbs 10 x 95 lbs Superset 2 Supine Hip Extensions with Leg Curl 10 10 10 Barbell Push Press 10 x 30 lbs 10 x 40 lbs 9 x 50 lbs Superset 3 Dynamic Lunge 10,10 x 45 lbs 10,10 x 55 lbs 10,10 x 65 lbs Upper Body Russian Twist 10 10 10 Afterburn Treadmill, 2% Warmup: 5:00 @ 4mph 4 rounds: 1:00/2:00 @ 8mph/3mph Cooldown: 5:00 @ 4mph Total Distance: 1.59 miles *I do not include bar weight of ~45 lbs when recording Barbell exercises. Share and Enjoy: Digg del.icio.us Facebook StumbleUpon Technorati TwitThis

]]> http://paleodan.com/workout-log-20091116/feed/ 0 Workout Log: NROL Fat Loss II B http://paleodan.com/workout-log-20091114/ http://paleodan.com/workout-log-20091114/#comments Sat, 14 Nov 2009 12:24:03 +0000 Paleo Dan http://paleodan.com/?p=470 Body Weight 262.4 lbs Superset 1 Snatch Grip Deadlift* 12 x 110 lbs 12 x 120 lbs 12 x 130 lbs T Push Ups 12 12 12 Superset 2 Bulgarian Split Squat with Overhead Press 12,12 x 20 lbs 12,12 x 25 lbs DNF Assisted Chin Ups 12 x -150 lbs 12 x -140 lbs DNF Superset 3 Romanian Deadlift with Bent Over Row 12 x 50 lbs 12 x 60 lbs DNF Lower Body Russian Twist 12 12 DNF *I do not include bar weight of ~45 lbs when recording Barbell exercises. Share and Enjoy: Digg del.icio.us Facebook StumbleUpon Technorati TwitThis

]]> http://paleodan.com/workout-log-20091114/feed/ 0 Workout Log: NROL Fat Loss II A http://paleodan.com/workout-log-20091111/ http://paleodan.com/workout-log-20091111/#comments Wed, 11 Nov 2009 14:35:09 +0000 Paleo Dan http://paleodan.com/?p=465 Body Weight 263.6 lbs Superset 1 Front Squats* 12 x 100 lbs 12 x 150 lbs 7 x 200 lbs Wide Grip Rows 12 x 60 lbs 12 x 75 lbs 12 x 90 lbs Superset 2 Supine Hip Extensions with Leg Curl 12 12 12 Barbell Push Press 12 x 30 lbs 12 x 40 lbs 6 x 45 lbs Superset 3 Dynamic Lunge 12,12 x 40 lbs 12,12 x 50 lbs 12,12 x 60 lbs Upper Body Russian Twist 12 12 12 Afterburn Concept2 Rower
D5 (100-105) Warmup: 5:00 @ ~2:15 per 500m 4 rounds: 1:00/2:00 @ ~1:45/3:00 per 500m Cooldown: 5:00 @ ~2:30 per 500m Total Distance: 4552m
Average Power: 114.8 W (includes warmup and cooldown) *I do not include bar weight of ~45 lbs when recording Barbell exercises. Share and Enjoy: Digg del.icio.us Facebook StumbleUpon Technorati TwitThis

]]> http://paleodan.com/workout-log-20091111/feed/ 0 Workout Log: NROL Fat Loss II B http://paleodan.com/workout-log-20091109/ http://paleodan.com/workout-log-20091109/#comments Mon, 09 Nov 2009 11:37:33 +0000 Paleo Dan http://paleodan.com/?p=445 Body Weight 265.2 lbs Superset 1 Snatch Grip Deadlift* 12 x 120 lbs 12 x 120 lbs 12 x 120 lbs T Push Ups 12 12 12 Superset 2 Bulgarian Split Squat with Overhead Press 12,12 x 40 lbs 6,6 x 30 lbs 4,4 x 30 lbs Assisted Chin Ups 12 x -150 lbs 12 x -140 lbs 3 x -135 lbs Superset 3 Romanian Deadlift with Bent Over Row 12 x 70 lbs 8 x 70 lbs DNF Lower Body Russian Twist 12 12 DNF *I do not include bar weight of ~45 lbs when recording Barbell exercises. Share and Enjoy: Digg del.icio.us Facebook StumbleUpon Technorati TwitThis

]]> http://paleodan.com/workout-log-20091109/feed/ 0 Workout Log: NROL Fat Loss II A http://paleodan.com/workout-log-20091106/ http://paleodan.com/workout-log-20091106/#comments Fri, 06 Nov 2009 13:35:04 +0000 Paleo Dan http://paleodan.com/?p=440 Body Weight 264.6 lbs Superset 1 Front Squats* 12 x 90 lbs 12 x 140 lbs 12 x 190 lbs 3 x 200 lbs Wide Grip Rows 12 x 55 lbs 12 x 70 lbs 12 x 85 lbs Superset 2 Supine Hip Extensions with Leg Curl 12 12 12 Barbell Push Press 6 x 50 lbs 4 x 50 lbs 3 x 50 lbs Superset 3 Dynamic Lunge 12,12 x 50 lbs 5,5 x 50 lbs 7,7 x 50 lbs Upper Body Russian Twist 12 12 12 Afterburn Treadmill, 2% Warmup: 5:00 @ 3mph 1 round: 1:00/2:00 @ 8mph/4mph 1 round: 1:00 @ 8mph Total Distance: 0.65 miles *I do not include bar weight of ~45 lbs when recording Barbell exercises.

Note: Still fighting to get over a respiratory infection that creeped up on me last Friday and Saturday. Started taking antibiotics Monday and feel immensely better today with just some lingering shortness of breath.

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]]> http://paleodan.com/workout-log-20091106/feed/ 0 Workout Log: NROL Fat Loss I B http://paleodan.com/workout-log-20091028/ http://paleodan.com/workout-log-20091028/#comments Fri, 30 Oct 2009 16:14:55 +0000 Paleo Dan http://paleodan.com/?p=433 Body Weight 270.8 lbs Superset 1 Deadlift* 10 x 130 lbs 10 x 170 lbs 10 x 200 lbs DB Incline Bench 10 x 80 lbs 10 x 100 lbs 10 x 120 lbs Superset 2 Bulgarian Split Squat 10,10 x 60 lbs 10,10 x 80 lbs 10,10 x 100 lbs Mixed Grip Assisted Pullups 10 x -160 lbs 10 x -145 lbs 10 x -130 lbs Superset 3 Romanian Deadlift 10 x 120 lbs 10 x 140 lbs 10 x 160 lbs Swiss Ball Lateral Roll 10 10 10 Afterburn Espresso Stationary Bike
Fruitdale Warmup: 5:00 @ 8th gear 4 rounds: 1:00/2:00 @ 18th/13th gears Cooldown: 5:00 @ 8th gear Total Distance: 4.93 miles *I do not include bar weight of ~45 lbs when recording Barbell exercises. Share and Enjoy: Digg del.icio.us Facebook StumbleUpon Technorati TwitThis

]]> http://paleodan.com/workout-log-20091028/feed/ 0