January 2016 Blog Posts (25)

29 January 2016

Bench press              185lbs            6 sets x 2 rep

                                155lbs            1 set x 5 reps (speed set)

Shoulder circuit - front raise (35lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (15lbs DB) each exercise done for 6-8 reps. completed 3 times

DB row                    55lbs              3 sets x 10-12 reps

BB shrug                 225lbs            3 sets x 10-12…

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Added by Sean O' on January 29, 2016 at 8:19pm — No Comments

Extreme Self Build

I have been in the best of luck of late, and have found many fascinating and inspiring articles on the Art of Manliness, and on the wider web.  Today, I have found myself in awe of a chap who has dedicated his life, or a good part of it, to traditional, some might say primitive, technology and methods.  The mastery of skills and knowledge demonstrated must have taken years to acquire and perfect, and for this reason alone, I consider this fellow to be a truly dedicated advocate of the art of…

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Added by Stuart Last on January 28, 2016 at 4:32pm — No Comments

28 January 2016

Rack-pull                     455lbs                      6 sets x 2 reps

                                   385lbs                      1 set x 5 reps

Front squat                215lbs                      6 sets x 2 reps

                                  155lbs                      1 set x 5 reps

Pull-up          Body weight + 25lbs                4,3,2,2,1

Added by Sean O' on January 27, 2016 at 11:52pm — No Comments

27 January 2016

Goblet carry - 80lbs dumbbell - walk 1 minute/rest 1 minute x 4

Overhead carry - 45lbs plate - walk 1 minute/rest 1 minute

Miscellaneous calk exercise for no prescribed sets/reps/weight

Added by Sean O' on January 27, 2016 at 11:50pm — No Comments

26 January 2016

Bench press                        185lbs                        5 sets x 2 rep

                                          155lbs                        1 set x 5 reps (speed set)

Shoulder circuit - front raise (45lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (15lbs DB) each exercise done for 6-8 reps. completed 3 times

DB row                               70lbs                         4 sets x 6-8 reps

BB…

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Added by Sean O' on January 27, 2016 at 11:48pm — No Comments

25 January 2016

Rack-pull              455lbs               5 sets x 2 reps

                            385lbs               1 set x 5 reps

Front squat           215lbs             5 sets x 2 reps

                             185lbs            1 set x 5 reps

pull-up        Body weight + 25lbs           4,3,2,1,1

Added by Sean O' on January 24, 2016 at 9:06pm — No Comments

The Advantages Of Offshore Internet Banking

The trend of offshore banking is getting quite popular all around the world. The fact that it offers amazing benefits along with the traditional advantages of online banking makes it all the more interesting and attractive for the consumers especially for the business and corporate sector. Not only business community, consumer community is also greatly interested in offshore banking these days.

internet-banking.jpg (640×320)

Although there are lots of options when it comes to banking, but internet…

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Added by Holly P. Key on January 23, 2016 at 5:30am — No Comments

23 January 2016

Rack-pull           365lbs x 1

Bench                135lbs x 1

Pull-up        Body weight + 35lbs x 1

Completed 30 times

Farmers carry       100lbs per hand - I tried to do these as timed carries.....but after the first set I was really only making 1 round trip in the 1 minute time limit. Next time I will keep the weight the same, but I will set a specific number of round trips to complete.

Added by Sean O' on January 22, 2016 at 11:34pm — No Comments

22 January 2016

Bench press               165lbs                  10 sets x 2 rep

                                 135lbs                   1 set x 5 reps (speed set)

Shoulder circuit - front raise (35lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (15lbs DB) each exercise done for 10-12 reps. completed 3 times

DB row                     50lbs                      3 sets x 10-12 reps

BB shrug                  225lbs                  …

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Added by Sean O' on January 22, 2016 at 11:31pm — No Comments

21 January 2016

Rack-pull                 405lbs                     10 sets x 2 reps

                               365lbs                       1 set x 5 reps

Front squat             205lbs                     10 sets x 2 reps

                               135lbs                       1 set x 5 reps

Pull-up          Body weight + 25lbs           3,3,3,3,1

Added by Sean O' on January 21, 2016 at 12:35am — No Comments

20 January 2016

I did some random calf work for undetermined sets/reps

Goblet carry 80lbs - 1 minute walk - 1 minute rest x 4

Complex   25lbs plate overhead squat - swing - row - reverse lung and twist - axe chops - i minute rest x 4

Added by Sean O' on January 19, 2016 at 9:42pm — No Comments

19 January 2016

Bench press             165lbs                9 sets x 2 reps

                                135lbs                1 set x 5 reps

Shoulder circuit - front raise (45lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (15lbs DB) each exercise done for 8 reps. completed 3 times

DB row                    60lbs                    4 sets x 6-8 reps

BB shrug                 315lbs                  4 sets x 6-8 reps

Tricep…

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Added by Sean O' on January 18, 2016 at 11:42pm — No Comments

18 January 2016

Rack-pull           405lbs              9 sets x 2 reps

                         365lbs              1 set x 5 reps

Front squat       205lbs              9 sets x 2 reps

                        135lbs               1 set x 5 reps

Pull-up        Body weight + 25lbs            3,3,3,2,2

Added by Sean O' on January 17, 2016 at 11:56pm — No Comments

16 January 2016

Rack-pull                365lbs                1 rep

Bench press            135lbs               1 rep   

Pull-up     Body weight + 35lbs         1 rep

Completed the above circuit for 25 rounds 

Added by Sean O' on January 15, 2016 at 8:25pm — No Comments

13 January 2016

I will be out of town for a few days so I had to skip/combine some days in order to keep my progression on track.

Rack-pull                 405lbs          8 sets x 2 reps

                               365lbs          1 set x 5 reps

Front squat             205lbs          8 sets x 2 reps

                              135lbs           1 set x 5 reps

Pull-up    Body weight + 25lbs        3,3,3,2,1

Bench…

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Added by Sean O' on January 13, 2016 at 12:49am — No Comments

12 January 2016

Bench press                               165lbs             7 sets x 2 rep

                                                  135lbs            1 set x 5 reps (speed set)

Shoulder circuit - front raise (45lbs plate)/lateral raise (20lbs DB)/seated DB clean and press (20lbs DB) each exercise done for 6-8 reps. completed 3 times

DB row 60lbs 4 sets x 6-8 reps

BB shrug 315lbs 4 sets x 6-8 reps

tricep press-down 160lbs 4…

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Added by Sean O' on January 12, 2016 at 1:25am — No Comments

11 January 2016

Rack-pull         405lbs                 7 sets x 2 reps

                       365lbs                 1 set x 5 reps

Front squat     205lbs                 7 sets x 2 reps

                      135lbs                  1 set x 5 reps

Pull-up      Body weight + 25lbs      3,3,3,1,1

Added by Sean O' on January 12, 2016 at 1:17am — No Comments

9 January 2016

Rack-pull                      365lbs             1 rep

Bench press                 135lbs             1 rep

Pull-up           Body weight + 35lbs      1 rep

Completed the circuit 20 times

goblet walk - 70lbs DB - 1 minute walk/1 minute rest x 4

Added by Sean O' on January 9, 2016 at 12:29am — No Comments

8 January 2016

I had an appointment so this workout was very abbreviated.

Bench press              165lbs                    6 sets x 2 reps

                                135lbs                   1 set x 5 reps

Shoulder circuit - front raise (25lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (15lbs DB) each exercise done for 10-12 reps. completed 2 times

Added by Sean O' on January 9, 2016 at 12:26am — No Comments

Feeling reflective... just perused the 20 pages of forum groups and joined those that seemed interesting.

New to the Art of Manliness site, just got the AOK for forum contributions a couple days ago.  I've enjoyed the various articles at AOM over the past couple years... have posted them to Facebook on occasion, especially for my two young adult sons and one daughter.  Good stuff here.  Looking forward to contributing, learning from others, gaining perspective from other men who come from different backgrounds, experiences, etc. …

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Added by DS Fox on January 7, 2016 at 7:54pm — No Comments

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