Lower and upper days

Busy busy! Mr Marmot and I have barely had a spare minute the past week to update here. His data-gathering for the ol' dissertation is picking up steam, and I'm excitedly wrapping up a big project that I've been working on for months. We've had a lower-body and upper-body day since posting last, and I think we're finally back on track after our derailed two weeks late last month.

We also haven't written much about the food test; I'll write more on it another day, but for now I'll report that it went so successfully we're sticking with paleo as a guiding frame instead of just a 3-week test. Wonderful!


Monday, June 6: Leg Day (and SWELTERING in the gym)

Warm ups:
20 toe-touch arm-raise in-the-hole squats
20 spiderman lunges

Dead Lift, Marmot:
135lbs x 5
225lbs x 3
275lbs x 2
290lbs x 1
295lbs x 1 (!!!!!)

Dead lift, Pancho:
135lbs x 5
145lbs x 5
155lbs x 2
165lbs x 1

Squat, Marmot:
45lbs x 5
185lbs x 5
195lbs x 5
205lbs x 4

Squat, Pancho
45lbs x 5
95lbs x 5
105lbs x 5
115lbs x 3

Front Squat, Marmot
45lbs x 5
65lbs x 5
85lbs x 5

Front Squat, Pancho
45lbs x 5
55lbs x 5
65lbs x 5

Box Jump / Push up
3 sets of: 20 box jumps, 20 push ups

Final blow-out: 5 push ups

Wednesday, June 8: Upper Body Day

Warm up:
20 arm-swings in each direction, both sides
20 arm wall raises
20 scapular push ups

Free weight bench, Marmot:
65lbs per hand x 15
65lbs per hand x 15
70lbs per hand x 10

Free weight bench, Pancho
40lbs per hand x 5
40lbs per hand x 5
40lbs per hand x 5

Pull up / Knee lift, Marmot:
17 PU / 20 KL
9 PU / 20 KL
8 PU / 20 KL

Pull up / Knee lift, Pancho:
(NOTE: Total frustration at stagnation in pull up reps)
3 PU / 10 KL
4 PU / 10 KL
1 PU / 10 KL

Standing press, Marmot:
65lbs x 8
85lbs x 5
90lbs x 3

Standing press, Pancho:
(NOTE: Though reps aren't increasing much, the form feels much more fluid)
45lbs x 6
45lbs x 5
45lbs x 4

Bench free weight row / bicycle abs, Marmot:
25lbs x 15 row / 70 bicycle / 15 crunch
40lbs x 15 row / 100 bicycle
45lbs x 15 row / 50 bicycle / 30 crunch

Bench free weight row / bicycle abs, Pancho
25lbs x 15 row / 50 bicycle
25lbs x 15 row / 50 bicycle
30lbs x 15 row / 50 bicycle

End of work out experiment: jumping pull ups, which we've read helps push past pull up stagnation. Standing beneath the bar, you jump up, catch the bar and pull your chin above the bar. We each did 5.