Monday, December 27, 2010
12/24/2010
Today's workout was awesome. It was complicated, but I'll spell it all out as clearly as possible. There were 12 Rounds for Time. Each round added a new element to the WOD, with corresponding reps to the number the round was. This workout took a little over an hour, I felt awesome up until round 9. I gassed hard during the 9th round and the last 3 rounds took about 1/3 of the workout to complete. I was really happy I got all the muscle-ups, they were the hardest part for me for sure. The row was a bit of a recovery each round. This was an awesome workout, I felt very exhausted after the workout.
1. 250m Row
2. 2 185 lb squats (body weight), 250 m Row
3. 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
4. 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
5. 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
6. 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
7. 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
8. 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
9. 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
10. 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
11. 11 Ankles to Bar, 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
12. 12 24" Box Jumps, 11 Ankles to Bar, 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
1. 250m Row
2. 2 185 lb squats (body weight), 250 m Row
3. 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
4. 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
5. 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
6. 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
7. 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
8. 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
9. 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
10. 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
11. 11 Ankles to Bar, 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
12. 12 24" Box Jumps, 11 Ankles to Bar, 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
Wednesday, December 22, 2010
12/22/2010
I felt really crappy today. I don't really know why; I'm kind of in a mental rut. I put off running most of the day, I finally got out the door around 4 pm. I did a super easy 40 minute run. It was freezing, my legs were sore as hell and I felt terrible. Today was not a good day. I kind of want to vary my training a little bit from the RxD stuff I've been given, particularly this week's WODs (only 3). My body can handle a higher training volume and I hate feeling lazy like this. Maybe I just have that seasonal depression and its reflecting in my training attitude. I'm getting the work done, but I'm not as mentally positive about it.
Tuesday, December 21, 2010
12/21/2010
I didn't feel great this morning; despite two days of rest. My head is still congested and feels very 'full.' It definitely discourages me from training, but I had to get in the gym today. I felt good during the WOD, it wasn't extremely taxing. It was:
Every minute on the minute:
1,2,3,4,5,6,7,8,9,10 - Front Squat @ 165 lb
Then 400m row (1:15)
EMOM: 1,2,3,4,5,6,7,8,9,10 - Back Squat @ 165 lb
Then 400m row (1:19)
This WOD didn't really get my heart rate up as much as I thought it would. It was a nice workout to transition back into training from Saturday. I'm still sick so it kind of just leaves me pissed off all the time; even while working out. I made it intense and rowed fast though. I'm going to bring the calories down and take another two days off for an intense workout on Friday.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 8 Strawberries
Meal 3 - 2 Chicken Sausages
Meal 4 - 2 Chicken Breasts, 2 cups Lettuce, 1/3 cup Cheese, 1 Tomato, 1 tbsp Peanut Butter
Meal 5 - 2 Chicken Sausages
Every minute on the minute:
1,2,3,4,5,6,7,8,9,10 - Front Squat @ 165 lb
Then 400m row (1:15)
EMOM: 1,2,3,4,5,6,7,8,9,10 - Back Squat @ 165 lb
Then 400m row (1:19)
This WOD didn't really get my heart rate up as much as I thought it would. It was a nice workout to transition back into training from Saturday. I'm still sick so it kind of just leaves me pissed off all the time; even while working out. I made it intense and rowed fast though. I'm going to bring the calories down and take another two days off for an intense workout on Friday.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 8 Strawberries
Meal 3 - 2 Chicken Sausages
Meal 4 - 2 Chicken Breasts, 2 cups Lettuce, 1/3 cup Cheese, 1 Tomato, 1 tbsp Peanut Butter
Meal 5 - 2 Chicken Sausages
12/20/2010
I was more sore today than I was yesterday. I had some extreme DOMS in my shoulders and triceps. I can't remember my triceps ever being this sore. Aside from this I was extremely congested. These two discomforts coupled together discouraged me from training today. I felt I needed the rest so I took it. I really need to shake this head-cold I have going on. I hate being sick and not being 100% ready to train. This week has a lot less training volume in it that usual, but we have an extremely difficult WOD on Friday.
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds
Meal 2 - 2 Chicken Sausages, 1/2 Banana, 1 cup Milk, 1 tbsp Peanut Butter
Meal 3 - 3 Chicken Sausages, 7 Olives
Meal 4 - 1 Chicken Breast, 1 cup Broccoli, 1 cup Cauliflower
Meal 5 - 2 Chicken Sausages
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds
Meal 2 - 2 Chicken Sausages, 1/2 Banana, 1 cup Milk, 1 tbsp Peanut Butter
Meal 3 - 3 Chicken Sausages, 7 Olives
Meal 4 - 1 Chicken Breast, 1 cup Broccoli, 1 cup Cauliflower
Meal 5 - 2 Chicken Sausages
Sunday, December 19, 2010
12/19/2010
Rest day. I was decently sore in my quads, shoulders and triceps. I looked lean and my muscles felt very full today. I kind of just ate whatever (within reason). I had some cheerios with one meal and a sandwich with another; everything else was typical of what I eat. I took a nap today. Excited for another week of training.
Saturday, December 18, 2010
12/18/2010
Today was a local competition between a few crossfit gyms. I was optimistic about my performance. I ended up placing 7th out of however many people competed (maybe 75?). Only a few people (about 10 between men and women) actually completed the WOD within the 20 minute cap. It was as follows:
100 x 95 lb Thrusters for time (20 minute cap)
With 5 burpees on the minute every minute
I did 10,10,10,5,5,5.... I missed two sets and didn't even do thrusters, just the burpees. I got to 19 minutes and I still had 10 thrusters left. At about 19:25 after my last set of burpees I had to do 10 thrusters. This set of 10 was extremely difficult, I definitely pushed my effort beyond where I usually would in training. After the workout I was dizzy and my body was shaking for a good 20 minutes. I'm extremely pleased I finished the workout in exactly 20:00 minutes (the time cap). So I officially completed the WOD RxD and took 7th overall. I was impressed with the efforts of a few of the other athletes competing. My coach said we're going to do this workout again in a few weeks to see how much we can improve our time with a little better understanding of the WOD and some strategy. I'm completely excited to do this again soon. This was good motivation for me to start doing more conditioning, I'm looking forward to the training in the coming months.
Meal 1 - Whey (15g), 1/2 Banana, 9 Almonds
Meal 2 - Recovery drink that was offered at the competition (4g F, 41g C, 21g P), 1/2 Banana
Meal 3 - 3 Chicken Sausages, 10 Strawberries
Meal 4 - 1 Large Steak, 2 cups Broccoli
Meal 5 - 2 Chicken Sausages
Meal 6 - 3 Chicken Sausages, a few pieces of fruit
-I had about 10 beers between 9 pm and 1 am
100 x 95 lb Thrusters for time (20 minute cap)
With 5 burpees on the minute every minute
I did 10,10,10,5,5,5.... I missed two sets and didn't even do thrusters, just the burpees. I got to 19 minutes and I still had 10 thrusters left. At about 19:25 after my last set of burpees I had to do 10 thrusters. This set of 10 was extremely difficult, I definitely pushed my effort beyond where I usually would in training. After the workout I was dizzy and my body was shaking for a good 20 minutes. I'm extremely pleased I finished the workout in exactly 20:00 minutes (the time cap). So I officially completed the WOD RxD and took 7th overall. I was impressed with the efforts of a few of the other athletes competing. My coach said we're going to do this workout again in a few weeks to see how much we can improve our time with a little better understanding of the WOD and some strategy. I'm completely excited to do this again soon. This was good motivation for me to start doing more conditioning, I'm looking forward to the training in the coming months.
Meal 1 - Whey (15g), 1/2 Banana, 9 Almonds
Meal 2 - Recovery drink that was offered at the competition (4g F, 41g C, 21g P), 1/2 Banana
Meal 3 - 3 Chicken Sausages, 10 Strawberries
Meal 4 - 1 Large Steak, 2 cups Broccoli
Meal 5 - 2 Chicken Sausages
Meal 6 - 3 Chicken Sausages, a few pieces of fruit
-I had about 10 beers between 9 pm and 1 am
12/17/2010
I slept about 7 hours. I had a sore throat last night and it was really painful when I woke up. Emergen-C are a life saver, I took about 4 of them today. Today was a complete rest day. I took a 2 hour nap about mid-day. I had a headache today. It may have been from the alcohol yesterday, or the fact that I didn't have coffee today because I wanted to take a nap on my rest day. Either way it was unpleasant.
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds, 1 tbsp Creatine, 1 tbsp Beta-alanine
Meal 2 - 3 Chicken Sausages, 1 Slice Whole Wheat Bread, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 2 Chicken Sausages, 1 Slice Whole Wheat Bread, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 4 - 1 Large Steak, 2 cups Broccoli, Fiber Shake
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds, 1 tbsp Creatine, 1 tbsp Beta-alanine
Meal 2 - 3 Chicken Sausages, 1 Slice Whole Wheat Bread, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 2 Chicken Sausages, 1 Slice Whole Wheat Bread, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 4 - 1 Large Steak, 2 cups Broccoli, Fiber Shake
12/16/2010
Easy 37 minute run. After a 10 minute warm-up I did six one minute intervals at about 90% effort with 2 minutes rest between sets. It was windy and extremely cold; not the best run ever.
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tsp Creatine, 1 tsp Beta-alanine, 1 Multi-vitamin
Meal 3 - Protein Bar (22g)
Meal 4 - Finger Foods at an Office Party (mostly deli meat, and a few crackers)
Meal 5 - Cesar Salad with Chicken
I also drank 6 beers over the course of Meals 4 and 5.
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tsp Creatine, 1 tsp Beta-alanine, 1 Multi-vitamin
Meal 3 - Protein Bar (22g)
Meal 4 - Finger Foods at an Office Party (mostly deli meat, and a few crackers)
Meal 5 - Cesar Salad with Chicken
I also drank 6 beers over the course of Meals 4 and 5.
Wednesday, December 15, 2010
12/16/2010
I slept about 7 hours. I felt good in the gym today. I got in and did some bench presses before the WOD. I warmed up and did: 5,5,5,5 of 165, 175, 185, 185. I was going to do a fifth set, but I barely nailed the fourth one and called it good. The WOD was:
3 RFT:
400m Run
15 Pull-ups (on rings)
50 Squats
15 Push-ups (hands released at bottom)
My time was a little over 10 minutes. This was a modified WOD from the main site a few weeks back. My time suffered greatly because of the first two sets of ring pull-ups. I didn't set into a solid rhythm until the last set, which was the only set I did straight through. My time would have been drastically faster had the pull-ups been on a bar. I wasn't proud of my time, but it was still a great workout that I really pushed outside of the two sets of slow pull-ups. I attempted some butterfly pull-ups after the WOD, but I still don't entirely understand the butterfly pull-up. I need to master it soon.
Meal 1 - Whey (12g), 8 Almonds, 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 2 Chicken Sausages, 1 Banana, 7 Olives
Meal 4 - 4 Eggs, 2 Slices Bacon, 1/3 cup Cheese, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 5 - 3 Chicken Sausages, 1 cup Milk
3 RFT:
400m Run
15 Pull-ups (on rings)
50 Squats
15 Push-ups (hands released at bottom)
My time was a little over 10 minutes. This was a modified WOD from the main site a few weeks back. My time suffered greatly because of the first two sets of ring pull-ups. I didn't set into a solid rhythm until the last set, which was the only set I did straight through. My time would have been drastically faster had the pull-ups been on a bar. I wasn't proud of my time, but it was still a great workout that I really pushed outside of the two sets of slow pull-ups. I attempted some butterfly pull-ups after the WOD, but I still don't entirely understand the butterfly pull-up. I need to master it soon.
Meal 1 - Whey (12g), 8 Almonds, 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 2 Chicken Sausages, 1 Banana, 7 Olives
Meal 4 - 4 Eggs, 2 Slices Bacon, 1/3 cup Cheese, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 5 - 3 Chicken Sausages, 1 cup Milk
Tuesday, December 14, 2010
12/14/2010
I had a really weird sleeping pattern last night. I took a long nap yesterday and it messed with my sleeping cycle; anyway I ended up sleeping about 6 hours. I was a little nervous this morning going into the gym, because of the muscle-up work. The workout was:
Skills work, not for time:
100 double unders
30 muscle-ups
For time:
100 Russian KB Swings @ 72 lb
50 Wall Balls @ 20 lbs
25 Burpees
The muscle-ups felt really good. I got 7 on my first set, which is the most unbroken I've ever done. So my sets looked like: 7,5,5, 3 (tried butterfly kips, didn't look pretty), 4,4,4 for a total of 32 reps. The rest between sets was the other two guys I was training with sets'. I finally brought my camera to the gym and I got a video of the last set of 4, where the reps were difficult, especially the pressing out at the end. I'm happy I was getting sets of 4-5, I've come a long way from doing my sets of 1.
For the timed portion my time was 6:24. I beat the guys I was training with by about a minute. I felt good on the muscle-ups and the short conditioning WOD.
Meal 1 - Whey (12g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 1 Chicken Breast, 1 Tomato, 1 cup Broccoli, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 2 cups Broccoli, 1 cup Milk, 1 tbsp Peanut Butter
Meal 5 - Whey (27g), Casein (12g)
Skills work, not for time:
100 double unders
30 muscle-ups
For time:
100 Russian KB Swings @ 72 lb
50 Wall Balls @ 20 lbs
25 Burpees
The muscle-ups felt really good. I got 7 on my first set, which is the most unbroken I've ever done. So my sets looked like: 7,5,5, 3 (tried butterfly kips, didn't look pretty), 4,4,4 for a total of 32 reps. The rest between sets was the other two guys I was training with sets'. I finally brought my camera to the gym and I got a video of the last set of 4, where the reps were difficult, especially the pressing out at the end. I'm happy I was getting sets of 4-5, I've come a long way from doing my sets of 1.
For the timed portion my time was 6:24. I beat the guys I was training with by about a minute. I felt good on the muscle-ups and the short conditioning WOD.
Meal 1 - Whey (12g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 1 Chicken Breast, 1 Tomato, 1 cup Broccoli, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 2 cups Broccoli, 1 cup Milk, 1 tbsp Peanut Butter
Meal 5 - Whey (27g), Casein (12g)
Monday, December 13, 2010
12/13/2010
Slept 7 hours. I didn't really feel that great today (I didn't eat paleo yesterday). I blame feeling poorly entirely on my diet, I'm pissed I went outside my usual bounds yesterday. Anyway, the workout was:
As many rounds in 20 minutes with a 155 lb barbell:
1 Power Clean
2 Front Squats
1 Split Jerk
10 Push-ups
The first 10 rounds were easy, 10-15 became difficult, especially with the jerks. I really blew through everything aside from the jerk. It's a move I'm not entirely confident with as of now. My shoulders and hamstrings were still sore from last, but I'm glad I still did the workout with intensity. I got 17 rounds (I did 22, but couldn't get the jerk on 5 of the rounds). This was an exhausting workout, I really hated it. Between being weak at overhead lifts and eating like a retard yesterday, today was not a good day. After the WOD was 50 GHD sit-ups and 50 extensions. I'm excited for tomorrow, skill work and a short met-con.
Meal 1 - Whey (12g), 8 Almonds, 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 cup Milk, 1 tbsp Peanut Butter, 1 Slice Whole Wheat Bread, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 1 Chicken Breast, 1 Tomato, 7 Olives, 1 Apple
Meal 4 - 1 Steak, 2 cups Broccoli
Meal 5 - 2 Chicken Sausages, 1 tbsp Peanut Butter, 1 cup Milk
As many rounds in 20 minutes with a 155 lb barbell:
1 Power Clean
2 Front Squats
1 Split Jerk
10 Push-ups
The first 10 rounds were easy, 10-15 became difficult, especially with the jerks. I really blew through everything aside from the jerk. It's a move I'm not entirely confident with as of now. My shoulders and hamstrings were still sore from last, but I'm glad I still did the workout with intensity. I got 17 rounds (I did 22, but couldn't get the jerk on 5 of the rounds). This was an exhausting workout, I really hated it. Between being weak at overhead lifts and eating like a retard yesterday, today was not a good day. After the WOD was 50 GHD sit-ups and 50 extensions. I'm excited for tomorrow, skill work and a short met-con.
Meal 1 - Whey (12g), 8 Almonds, 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 cup Milk, 1 tbsp Peanut Butter, 1 Slice Whole Wheat Bread, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 1 Chicken Breast, 1 Tomato, 7 Olives, 1 Apple
Meal 4 - 1 Steak, 2 cups Broccoli
Meal 5 - 2 Chicken Sausages, 1 tbsp Peanut Butter, 1 cup Milk
12/12/2010
I didn't set an alarm today because it was my rest day; I ended up sleeping 11 hours. I guess the rest was much needed. I took today as a day off my usual strict diet. I kept the portions under control, I basically ate as I usually do but had some honey nut cheerios and some tortilla chips.
Saturday, December 11, 2010
12/11/2010
I slept about 7 hours; I was a little sore today, especially in my hamstrings. I got in a thorough warm-up in the gym and I felt decent once the WOD started.
With a 60 lb sandbag:
5 Get-ups R / 5 Get-ups L
10 Jump Squats
5 Lunges R / 5 Lunges L
30 Seconds Squat Hold
1 20 ft. Rope Cimb
Time: 17:00 (fastest time in the gym by 5 seconds)
The whole WOD was done with the sandbag on my back; aside from the rope climb. The get-ups were probably the hardest part and the jump squats burned. Overall a nice conditioning WOD. It was not too taxing on my body. Our gym had a Christmas gift exchange afterward. I ended up getting a coffee sampler which was pretty cool. I looked really lean in the mirror today, it's pretty motivating. I realized I promised more pictures a few weeks ago. I'm bringing my camera to the gym on Monday.
This was a great week. I feel like I should have done a little better on Monday. I only set a PR on the clean, I know I have a little more in me when it comes to OH squats. Aside from Monday I had the fastest time for all three other workouts this week. I'm excited for the months to come and the conditioning workouts / leaning out in my near future.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - (Christmas Party Food post WOD) - 2-3 Serving of various fruit, handful of various nuts, 1/2 chicken breast, 3 large slices of lunch meat
Meal 3 - 3 Chicken Sausages, 2 cups Broccoli, 1 Slice Whole Wheat Bread, 1 cup Milk
Meal 4 - 1 Chicken Brest, 1 cup Broccoli, Salad, 1 Tomato, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 5 - 2 Chicken Sausages, 1 cup Milk
With a 60 lb sandbag:
5 Get-ups R / 5 Get-ups L
10 Jump Squats
5 Lunges R / 5 Lunges L
30 Seconds Squat Hold
1 20 ft. Rope Cimb
Time: 17:00 (fastest time in the gym by 5 seconds)
The whole WOD was done with the sandbag on my back; aside from the rope climb. The get-ups were probably the hardest part and the jump squats burned. Overall a nice conditioning WOD. It was not too taxing on my body. Our gym had a Christmas gift exchange afterward. I ended up getting a coffee sampler which was pretty cool. I looked really lean in the mirror today, it's pretty motivating. I realized I promised more pictures a few weeks ago. I'm bringing my camera to the gym on Monday.
This was a great week. I feel like I should have done a little better on Monday. I only set a PR on the clean, I know I have a little more in me when it comes to OH squats. Aside from Monday I had the fastest time for all three other workouts this week. I'm excited for the months to come and the conditioning workouts / leaning out in my near future.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - (Christmas Party Food post WOD) - 2-3 Serving of various fruit, handful of various nuts, 1/2 chicken breast, 3 large slices of lunch meat
Meal 3 - 3 Chicken Sausages, 2 cups Broccoli, 1 Slice Whole Wheat Bread, 1 cup Milk
Meal 4 - 1 Chicken Brest, 1 cup Broccoli, Salad, 1 Tomato, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 5 - 2 Chicken Sausages, 1 cup Milk
Friday, December 10, 2010
12/10/2010
I slept 9 1/2 hours. I was well rested and felt great today, aside from my hip flexors being tight. The WOD today was a main site WOD from a few weeks ago. It was:
7 Rounds for time:
5 HSPU
10 Deadlifts @ 185
10 Chest to Bar Pull-ups
20 Double Unders
My time was 15:45. The only thing that got me on this workout was the double unders. I didn't nail one set unbroken. All the other reps were straight through with no rest, except my last set of dead lifts I stopped a few seconds and broke the set to 6 and 4. My time was about 3 1/2 minutes faster than the next best guy in the gym. I was happy about this. But the top crossfit guys are under 10 minutes. I feel I could do this under 10 minutes once I get more proficient at double unders and the way I was positioned in the gym I had to walk a little distance between the exercises, which added up over 7 rounds. I was pleased with my time, 6 months ago I could not have even done this WOD because of the HSPU and DUs.
Today was a high-carb day. I felt I needed it.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 1 tbsp Peanut Butter, 2 Slices Whole Wheat Bread, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 3 Chicken Sausages, 2 cups Broccoli, 2 cups Milk, 1 tbsp Peanut Butter, 1 Banana
Meal 4 - 3 Chicken Sausages, 7 Olives, 1 Banana, 1 cup Milk
7 Rounds for time:
5 HSPU
10 Deadlifts @ 185
10 Chest to Bar Pull-ups
20 Double Unders
My time was 15:45. The only thing that got me on this workout was the double unders. I didn't nail one set unbroken. All the other reps were straight through with no rest, except my last set of dead lifts I stopped a few seconds and broke the set to 6 and 4. My time was about 3 1/2 minutes faster than the next best guy in the gym. I was happy about this. But the top crossfit guys are under 10 minutes. I feel I could do this under 10 minutes once I get more proficient at double unders and the way I was positioned in the gym I had to walk a little distance between the exercises, which added up over 7 rounds. I was pleased with my time, 6 months ago I could not have even done this WOD because of the HSPU and DUs.
Today was a high-carb day. I felt I needed it.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 1 tbsp Peanut Butter, 2 Slices Whole Wheat Bread, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 3 Chicken Sausages, 2 cups Broccoli, 2 cups Milk, 1 tbsp Peanut Butter, 1 Banana
Meal 4 - 3 Chicken Sausages, 7 Olives, 1 Banana, 1 cup Milk
Thursday, December 9, 2010
12/9/2010
I slept about 9 1/2 hours which was great. I felt pretty good when I woke up, I wasn't too sore. Mostly in my hamstrings from the cleans yesterday. I was more than a little nervous about today's WOD; a 5k row for time. I was nervous not only because rowing 5k blows for everyone, but I felt there was a expectation for me to perform well on today's workout.
After a short warm-up I started the row. I kept the pace about 1:45 for the first 1000, then 1:49-1:52 until about 3500 then my pace suffered a little. I did the last 1000 in 1:49 with the last 500 around 1:30-1:40. Rowing 5k for time burned. I had a deep burning sensation in my lungs, I haven't had that happen in a very long time. My entire body hurt, especially my hamstrings, glutes and arms. I came in at 18:28. This is a decent time. I really think I have sub-18 in me. I am not in that great of aerobic shape right now. Closer to competition in spring time I believe I can easily achieve sub-18. Rowing 5k is a lot different than running 5k, but I had a plan and I stuck to it and it paid off. I'm still learning how to row distances over 1000 meters effectively, but I feel I'm progressing well. My time was the best in the gym by over 40 seconds. I was happy about that, but I feel I could have done a little better. I'm glad I now have a general idea of where I need to progress to when it comes to rowing.
After the 5k I did 4 x 2 minute planks with 60 second rest in between sets. These hurt, a lot. Then two sets of KTE, 35 reps and then 15 for a total of 50 reps. Today was a good day, I'm excited for tomorrow's metcon.
Meal 1 - Whey (12g), Flax (6g), 1/2 Banana
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tsp Creatine, 1 tsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 3 Chicken Sausages, 1 cup Milk, 2 cups Broccoli
Meal 4 - 1 Steak, 2 cups Broccoli
After a short warm-up I started the row. I kept the pace about 1:45 for the first 1000, then 1:49-1:52 until about 3500 then my pace suffered a little. I did the last 1000 in 1:49 with the last 500 around 1:30-1:40. Rowing 5k for time burned. I had a deep burning sensation in my lungs, I haven't had that happen in a very long time. My entire body hurt, especially my hamstrings, glutes and arms. I came in at 18:28. This is a decent time. I really think I have sub-18 in me. I am not in that great of aerobic shape right now. Closer to competition in spring time I believe I can easily achieve sub-18. Rowing 5k is a lot different than running 5k, but I had a plan and I stuck to it and it paid off. I'm still learning how to row distances over 1000 meters effectively, but I feel I'm progressing well. My time was the best in the gym by over 40 seconds. I was happy about that, but I feel I could have done a little better. I'm glad I now have a general idea of where I need to progress to when it comes to rowing.
After the 5k I did 4 x 2 minute planks with 60 second rest in between sets. These hurt, a lot. Then two sets of KTE, 35 reps and then 15 for a total of 50 reps. Today was a good day, I'm excited for tomorrow's metcon.
Meal 1 - Whey (12g), Flax (6g), 1/2 Banana
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tsp Creatine, 1 tsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 3 Chicken Sausages, 1 cup Milk, 2 cups Broccoli
Meal 4 - 1 Steak, 2 cups Broccoli
Wednesday, December 8, 2010
12/8/2010
I slept about 9 hours, which was good. I felt decent when I woke up. My joints were recovered after taking 6 days off from lifting. I'm recovered, had some time off and had a nice time enjoying great food. Back in the gym for four days straight until Sunday's rest. Today's workout:
1 Rep Max Clean
1 Rep Max Bench Press
1 Rep Max OH Squat
215,230,155, Total = 600
I set a 20 lb PR on the clean which was cool. I thought I could lift more on all these lifts. This was really difficult on the shoulders. I tied my previous PRs on bench and OH squats. I almost had 165 on OH squat, but I lost it toward the end of the movement. I was not happy with my performance today, I should be stronger than this. I have improved a lot strength wise over the last 8 months, but I still have a ton of improving to do. Considering my bench press has always been terrible and that I just learned Olympic lifts / OH squats in the last few months I should probably be less hard on myself. But I still can't be happy with my current strength.
Meal 1 - Whey (12g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 3 Chicken Sausages, 10 Strawberries, 7 Olives, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 2 Cups Broccoli, 1 cup Milk
Meal 5 - 2 Chicken Sausages
1 Rep Max Clean
1 Rep Max Bench Press
1 Rep Max OH Squat
215,230,155, Total = 600
I set a 20 lb PR on the clean which was cool. I thought I could lift more on all these lifts. This was really difficult on the shoulders. I tied my previous PRs on bench and OH squats. I almost had 165 on OH squat, but I lost it toward the end of the movement. I was not happy with my performance today, I should be stronger than this. I have improved a lot strength wise over the last 8 months, but I still have a ton of improving to do. Considering my bench press has always been terrible and that I just learned Olympic lifts / OH squats in the last few months I should probably be less hard on myself. But I still can't be happy with my current strength.
Meal 1 - Whey (12g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 3 Chicken Sausages, 10 Strawberries, 7 Olives, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 2 Cups Broccoli, 1 cup Milk
Meal 5 - 2 Chicken Sausages
Monday, December 6, 2010
12/6/2010
I slept about 10 hours, which was great. I got out the door in the afternoon and went out for a nice run. I didn't time it, but it lasted between 40-50 minutes. I was a little nervous to get out the door, my groin and hamstrings were still a little sore from Saturday. I started off relatively slow and got into a solid pace about 10 minutes into the run. I kept the pace tempo for the rest of the run. It felt great to run fast for an extended period of time. I've been surprised with my aerobic capacity over the last few days. I'm looking forward to resting tomorrow and getting back in the gym on Wednesday.
Sunday, December 5, 2010
12/5/2010
I slept 12 hours last night. That 70 minute run really put me out. Anyway I got out the door around noon and did a 20 minute warm-up run to some pull-up and dip bars. The WOD I basically made up on the spot was:
10 RFT:
5 Pull-ups
5 Dips
10 Sit-ups (anchored)
Followed by:
For time: 1,2,3,4,5,6,7,6,5,4,3,2,1 Dead Hang Pull-ups with different grips each set with 7 push-ups in between each set of pull-ups.
I got a nice pump from this workout, everything felt pretty good. Then I did a 15 minute cool-down run. It was great to workout outside in some decent weather. I'm looking forward to an easy run tomorrow. Had delicious sushi afterwards.
12/4/2010
I slept about 10 hours which was great. I was a little nervous about today because I have not ran in over two weeks. I didn't really know what to expect, but whenever I take some time off from running I get a little tense about running. There is nothing worse than running when you're out of shape. I got out the door and the weather was perfect. It was almost 50 degrees and there wasn't a cloud in the sky. My legs and lungs felt great so I decided to run a lot longer than I originally planned. I was going to go 35-45, ended up doing a great 70 minute run with was some really big hills. It felt amazing to run and at no point did I feel fatigued. After about 30 minutes I was just waiting to hit a wall considering I haven't run in so long. My GPP is decent right now, so I guess I just did this run off of that. My hamstrings were tight the next day, but not painful. I enjoyed my favorite Indian food after the run, a very nice treat considering the strictness to which I've been adhering to my diet. Overall a great day.
12/3/2010
Rest day. I'm not keeping track of my diet for the next few days as I'm out of town. I'm relaxing the strictness of my diet, but keeping the portions under control and not eating anything too unhealthy.
12/2/2010
Today's WOD:
3-3-3-3-3 Push Press. I worked up to 195, it felt easy. I didn't get the 2nd or third rep of it though. So I figured I go for 205 for a single. I didn't get it. 195 is my Overhead PR, so I'll shoot for 205 next time. After the push-press:
Barbell Tabata with 65 lb barbell.
Muscle Clean
Snatch Balance
Barbell Curl / Skull Crusher
Thruster
OH Press Lockout
Sit ups
This was a great workout. I kept it extremely intense. No part of it was easy.
Meal 1 - Whey (12g), Flax (6g), 1/2 Banana
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 3 Chicken Sausages, 1 Apple, 12 Almonds
Meal 4 - 3 Chicken Sausages, 1 cup Milk, 1 Banana, 1 tbsp Peanut Butter
Meal 5 - 3 Chicken Sausages, 1 cup Milk
Wednesday, December 1, 2010
12/1/2010
I slept about 8 1/2 hours, I felt great when I woke up. I was really excited for today's WOD. It was:
36" Box Jump
Muscle-ups
275 lb Dead lifts
1-2-3
2-4-6
3-6-9
4-8-12
3-6-9
2-4-6
1-2-3
It worked as 1 box jump, 2 muscle-ups, 3 dead lifts etc. I got the third set of muscle-ups (6) straight through. This was a PR for me which was awesome; previously I had only done 5. I've got my eyes on 10 in the near future. I broke the 8 up to 5 and 3 and the six to 4 and 2. I couldn't nail the last two muscle-ups at all; I missed three attempts and then called the workout over. This workout was exhausting and it was great to feel confidence with the rings; at least for the first half of the workout. If this workout was for time I would not place well, I'm still not completely comfortable doing muscle-ups, but they have improved a lot over the last few months. I did low carb days for the last two days, so today was a higher carb intake day.
Meal 1 - Whey (14g), Flax (6g), 1/2 Banana
Meal 2 - Surge Recovery (60g C, 25g P), Whey (27g), 1/2 Banana, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 2 Chicken Sausages, 2 Slices Whole Wheat Bread, 1 tbsp Peanut Butter, 1 Cup Milk
Meal 4 - 1 Steak, 2 cups Broccoli, 2 cups Milk
Meal 5 - 3 Chicken Sausages
36" Box Jump
Muscle-ups
275 lb Dead lifts
1-2-3
2-4-6
3-6-9
4-8-12
3-6-9
2-4-6
1-2-3
It worked as 1 box jump, 2 muscle-ups, 3 dead lifts etc. I got the third set of muscle-ups (6) straight through. This was a PR for me which was awesome; previously I had only done 5. I've got my eyes on 10 in the near future. I broke the 8 up to 5 and 3 and the six to 4 and 2. I couldn't nail the last two muscle-ups at all; I missed three attempts and then called the workout over. This workout was exhausting and it was great to feel confidence with the rings; at least for the first half of the workout. If this workout was for time I would not place well, I'm still not completely comfortable doing muscle-ups, but they have improved a lot over the last few months. I did low carb days for the last two days, so today was a higher carb intake day.
Meal 1 - Whey (14g), Flax (6g), 1/2 Banana
Meal 2 - Surge Recovery (60g C, 25g P), Whey (27g), 1/2 Banana, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 2 Chicken Sausages, 2 Slices Whole Wheat Bread, 1 tbsp Peanut Butter, 1 Cup Milk
Meal 4 - 1 Steak, 2 cups Broccoli, 2 cups Milk
Meal 5 - 3 Chicken Sausages
Tuesday, November 30, 2010
11/30/2010
I got about 8 1/2 hour of sleep and I felt great when I woke up. I wasn't as sore as I thought I'd be from the heavy clean and jerks yesterday. I wasn't really sore at all. Anyway, the WOD today wasn't too taxing. It was:
5-5-5-5-5 on back squat. I ended up at 295 for my last set. I've never done that many repetitions with 295 before. It felt good, I haven't done a one rep max in a long time on squat; I'm looking forward to finding where my 1 rep is at.
The WOD was:
10,9,8,7...1 of
Burpees
Rope Slams
Hallow Rocks
Jump Squats
My time was 7.52. The fastest on the board so far that day. It was a quick workout, I didn't feel at all gassed at any time during the workout. I'm so used to having heavy weights in my WODs that this was great to just do body weight stuff. It was nice conditioning; it made me excited for getting closer to the games when I get to start doing conditioning everyday. I miss being extremely conditioned. I'm extremely excited for tomorrow's workout, it's going to be intense.
Meal 1 - Whey (12g), Flax (8g), 1/2 Banana
Meal 2 - Whey (27g), Flax (8g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 tbsp Beta-alanine, 1 tbsp Creatine, 1 Multivitamin
Meal 3 - 1 Burger, 7 Olives
Meal 4 - 1 Burger, 1 cup Broccoli
Meal 5 - Whey (27g), 1 cup Milk
5-5-5-5-5 on back squat. I ended up at 295 for my last set. I've never done that many repetitions with 295 before. It felt good, I haven't done a one rep max in a long time on squat; I'm looking forward to finding where my 1 rep is at.
The WOD was:
10,9,8,7...1 of
Burpees
Rope Slams
Hallow Rocks
Jump Squats
My time was 7.52. The fastest on the board so far that day. It was a quick workout, I didn't feel at all gassed at any time during the workout. I'm so used to having heavy weights in my WODs that this was great to just do body weight stuff. It was nice conditioning; it made me excited for getting closer to the games when I get to start doing conditioning everyday. I miss being extremely conditioned. I'm extremely excited for tomorrow's workout, it's going to be intense.
Meal 1 - Whey (12g), Flax (8g), 1/2 Banana
Meal 2 - Whey (27g), Flax (8g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 tbsp Beta-alanine, 1 tbsp Creatine, 1 Multivitamin
Meal 3 - 1 Burger, 7 Olives
Meal 4 - 1 Burger, 1 cup Broccoli
Meal 5 - Whey (27g), 1 cup Milk
11/29/2010
I still felt a little bit crappy from Saturday. I just can't handle my hangovers like I used to. Anyway, I got in the gym and did a great workout. It was:
Split jerk 10,9,8,...1 rep with 1 round of 'Cindy' in between sets (5 pull-ups, 10 push-ups, 15 squats)
The split jerk weight started with 95 lbs and the last rep ended with 185. Each rep number was increased weight. This was a really good workout; I really like Olympic weightlifting. Although I'm very weak at it. Anyway, today was a great workout and I was happy to get my diet back in order after Thanksgiving.
Meal 1 - Whey (12g), Flax (6g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 2 Chicken Sausages, 12 Almonds
Meal 4 - 1 Burger, 2 Cups Broccoli, 1/2 cup Tomatoes
Meal 5 - Whey (27g), 1 cup Milk
Split jerk 10,9,8,...1 rep with 1 round of 'Cindy' in between sets (5 pull-ups, 10 push-ups, 15 squats)
The split jerk weight started with 95 lbs and the last rep ended with 185. Each rep number was increased weight. This was a really good workout; I really like Olympic weightlifting. Although I'm very weak at it. Anyway, today was a great workout and I was happy to get my diet back in order after Thanksgiving.
Meal 1 - Whey (12g), Flax (6g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 2 Chicken Sausages, 12 Almonds
Meal 4 - 1 Burger, 2 Cups Broccoli, 1/2 cup Tomatoes
Meal 5 - Whey (27g), 1 cup Milk
Monday, November 29, 2010
11/28/2010
I ended up drinking more than I planned last night. I started drinking around 5 pm and I was out by 1030. Anyway, I was hungover today and did not feel well at all. This is the first time I've been hungover in over two months and I really hated today. I didn't really eat much today because my stomach was off. I tried to get a couple protein shakes down throughout the day though. Anyway, I won't be touching any alcohol again for a while.
11/27/2010
I got about 10 hours of sleep, which was much needed. I was excited for today's WOD and a little nervous. The WOD was:
'Nate' - AMR in 20 Minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings @ 70 lb
I was shooting for 10 or more rounds. The workout ended up not being timed because I was sharing 1 set of rings with 5 other people that couldn't do muscle ups consistently. Basically the majority of their attempts were missed and they were taking a really long time on the rings. So I ended up just working in when I could and I did a total of 15 rounds, probably in around 30 minutes. I really enjoyed this workout, the muscle-ups came easily today, the HSPU were more difficult for me.
Meal 1 - Whey (14g), Flax (6g), 1/2 Apple
Meal 2 - Whey (27g), 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1/2 Apple, 1 tbsp Beta-alanine, 1 tbsp Creatine, 1 Multivitamin
Meal 3 - Whey (27g), Casein (12g)
Meal 4 - 1 Chicken Pita and Beer
'Nate' - AMR in 20 Minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings @ 70 lb
I was shooting for 10 or more rounds. The workout ended up not being timed because I was sharing 1 set of rings with 5 other people that couldn't do muscle ups consistently. Basically the majority of their attempts were missed and they were taking a really long time on the rings. So I ended up just working in when I could and I did a total of 15 rounds, probably in around 30 minutes. I really enjoyed this workout, the muscle-ups came easily today, the HSPU were more difficult for me.
Meal 1 - Whey (14g), Flax (6g), 1/2 Apple
Meal 2 - Whey (27g), 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1/2 Apple, 1 tbsp Beta-alanine, 1 tbsp Creatine, 1 Multivitamin
Meal 3 - Whey (27g), Casein (12g)
Meal 4 - 1 Chicken Pita and Beer
11/26/2010
I had really strange work hours today. I worked from 0430 to 1400. I didn't get much sleep, a little under 5 hours. Today was a rest day and I got a 2 hour nap in the afternoon.
Meal 1 - Whey (27g), Flax (12g), 1 Plumb
Meal 2 - 1 Turkey Sandwhich
Meal 3 - 2 Chicken Sausages, 1 cup Milk
Meal 4 - 1 Steak, 2 cups Broccoli
Meal 1 - Whey (27g), Flax (12g), 1 Plumb
Meal 2 - 1 Turkey Sandwhich
Meal 3 - 2 Chicken Sausages, 1 cup Milk
Meal 4 - 1 Steak, 2 cups Broccoli
Thursday, November 25, 2010
11/25/2010
Slept a little under 7 hours; felt great when I woke up. I look and feel really lean, it feels awesome. Got in the gym at 0900. It was a little hectic because it was Thanksgiving. There were a ton of people in the gym, most doing the 'Filthy Fifty.' I was still on schedule with my workouts; it was a little awkward to get space to workout. I didn't have room to do 'Annie' again; I'll do it Saturday morning if the gym isn't too packed. Anyway, the WOD was:
Every minute on the minute pull-ups (max at 20 rounds).
I wanted to get 15-20, I haven't ever tried this. Considering I don't have very good butterfly pull-ups 20 was an impossibility. I got to 15. On the 16th minute I ripped my hand bad and threw in the towel. I probably could have finished the minute and maybe even gotten 17 rounds. Once I fully master the butterfly I'd like to try this again. Got a nice pump from this session.
After about 4-5 minutes of rest I did some wall-balls. With a partner we did 10 and rested during the other person's set. It took about 11 minutes for a total of 150 reps each. It was a nice way to get the heart rate up. This week was a lot less taxing on my body, I'm looking forward to an easy run tomorrow and for the muscle-ups on Saturday.
Meal 1 - Whey (14g), Flax (6g), 1/2 Apple
Meal 2 - Whey (27g), 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1/2 Apple, 1 tbsp Beta-alanine, 1 tbsp Creatine, 1 Multivitamin
Meal 3 - 2 Chicken Sausages, 12 Almonds, 30 Grapes
Meal 4 - Whey (27g), Casein (12g), Flax (12g)
Meal 5 - Traditional Thanksgiving Dinner :)
Every minute on the minute pull-ups (max at 20 rounds).
I wanted to get 15-20, I haven't ever tried this. Considering I don't have very good butterfly pull-ups 20 was an impossibility. I got to 15. On the 16th minute I ripped my hand bad and threw in the towel. I probably could have finished the minute and maybe even gotten 17 rounds. Once I fully master the butterfly I'd like to try this again. Got a nice pump from this session.
After about 4-5 minutes of rest I did some wall-balls. With a partner we did 10 and rested during the other person's set. It took about 11 minutes for a total of 150 reps each. It was a nice way to get the heart rate up. This week was a lot less taxing on my body, I'm looking forward to an easy run tomorrow and for the muscle-ups on Saturday.
Meal 1 - Whey (14g), Flax (6g), 1/2 Apple
Meal 2 - Whey (27g), 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1/2 Apple, 1 tbsp Beta-alanine, 1 tbsp Creatine, 1 Multivitamin
Meal 3 - 2 Chicken Sausages, 12 Almonds, 30 Grapes
Meal 4 - Whey (27g), Casein (12g), Flax (12g)
Meal 5 - Traditional Thanksgiving Dinner :)
Wednesday, November 24, 2010
11/24/2010
I slept in and ended up getting about 9 hours of sleep. I felt good when I woke up and I felt awesome in the gym. The workout today was:
For time:
100 x 45 lb KB Snatches (50r/50l) - This felt good aside from my calluses; especially on my right hand. My muscles weren't extremely fatigued from the movement, just my calluses hurt extremely bad. I broke it into four sets of 25.
Rest a few minutes then:
For time: 'Annie'
50,40,30,20,10 Double unders and sit-ups
My time for Annie was a little over 12 minutes. I was disappointed with this time, but the double unders didn't go very well today. The most I got consecutively at any given point was 13. I worked on double unders for about 45 minutes after the workout. I ended up getting 32 in a row after a little practice in the mirror. They came a lot easier after the practice, I'm going to do the workout again tomorrow to see if I can get under 10 minutes.
Meal 1 - Whey (12g), Flax (7g), 1/2 Apple
Meal 2 - Whey (27g), 1 Slice Whole Wheat, 1 tbsp Peanut Butter, 1 cup Milk, 1/2 Apple, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 4 Eggs, 1 cup Broccoli, Green Onions, 1/3 cup Cheese, 1 cup Milk
Meal 4 - Whey (27g), Casein (12g), 1 Plumb, 20 Almonds
Meal 5 - 1 Steak, 1 cup Milk
For time:
100 x 45 lb KB Snatches (50r/50l) - This felt good aside from my calluses; especially on my right hand. My muscles weren't extremely fatigued from the movement, just my calluses hurt extremely bad. I broke it into four sets of 25.
Rest a few minutes then:
For time: 'Annie'
50,40,30,20,10 Double unders and sit-ups
My time for Annie was a little over 12 minutes. I was disappointed with this time, but the double unders didn't go very well today. The most I got consecutively at any given point was 13. I worked on double unders for about 45 minutes after the workout. I ended up getting 32 in a row after a little practice in the mirror. They came a lot easier after the practice, I'm going to do the workout again tomorrow to see if I can get under 10 minutes.
Meal 1 - Whey (12g), Flax (7g), 1/2 Apple
Meal 2 - Whey (27g), 1 Slice Whole Wheat, 1 tbsp Peanut Butter, 1 cup Milk, 1/2 Apple, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 4 Eggs, 1 cup Broccoli, Green Onions, 1/3 cup Cheese, 1 cup Milk
Meal 4 - Whey (27g), Casein (12g), 1 Plumb, 20 Almonds
Meal 5 - 1 Steak, 1 cup Milk
Tuesday, November 23, 2010
11/23/2010
I felt decent when I woke up this morning. I was excited to train as my leg felt good. Despite the fact I felt great before the workout, I didn't feel that great during the workout. The WOD was:
'Linda'
10,9,8,7,6,5,4,3,2,1
Dead lift @ 275
Bench Press @ 165 (scaled, should have been 185)
Clean @ 135
The last time I did this workout (9/6/10) it was in 20.38, but the bench press and dead lifts were 265/155. I didn't time the workout today, but it was not close to 20.38. When I did this September I did it with a guy I consistently train with and we really pushed each other. I did this by myself today and did it at about 80% intensity. Considering my hamstring pull on Saturday I didn't want to play around with the dead lifts and cleans. I really noticed how aerobically fatigued I was on this workout. In September I remember blowing through the cleans like they were nothing; today they were the part that gassed me the most. I know I'll get my aerobic ability back with a little tapering toward competition, but its something I always like to have and it's a little frustrating to be in oxygen debt when lifting heavy weights, which usually doesn't happen when I'm doing a lot of intervals/hills/rowing etc.
I'm charging my camera due to the lack of pictures also. I'm going to start bringing in the gym with me. When I first started this blog I was getting a lot of pictures on the website, but I'm not getting any right now. Expect some more pictures.
Meal 1 - Whey (12g), Flax (6g), 1 Plumb
Meal 2 - Whey (27g), 2 Slices Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 Plumb, 1 tsp Beta-alanine, 1 tbsp Creatine, 1 Multivitamin
Meal 3 - Chicken Breast, 1 cup Broccoli, 7 Olives
Meal 4 - 2 Chicken Sausages, 1 Slice Whole Wheat Bread, 1 cup Milk
Meal 5 - 2 Chicken Sausages, 20 Grapes, Fiber Shake
'Linda'
10,9,8,7,6,5,4,3,2,1
Dead lift @ 275
Bench Press @ 165 (scaled, should have been 185)
Clean @ 135
The last time I did this workout (9/6/10) it was in 20.38, but the bench press and dead lifts were 265/155. I didn't time the workout today, but it was not close to 20.38. When I did this September I did it with a guy I consistently train with and we really pushed each other. I did this by myself today and did it at about 80% intensity. Considering my hamstring pull on Saturday I didn't want to play around with the dead lifts and cleans. I really noticed how aerobically fatigued I was on this workout. In September I remember blowing through the cleans like they were nothing; today they were the part that gassed me the most. I know I'll get my aerobic ability back with a little tapering toward competition, but its something I always like to have and it's a little frustrating to be in oxygen debt when lifting heavy weights, which usually doesn't happen when I'm doing a lot of intervals/hills/rowing etc.
I'm charging my camera due to the lack of pictures also. I'm going to start bringing in the gym with me. When I first started this blog I was getting a lot of pictures on the website, but I'm not getting any right now. Expect some more pictures.
Meal 1 - Whey (12g), Flax (6g), 1 Plumb
Meal 2 - Whey (27g), 2 Slices Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 Plumb, 1 tsp Beta-alanine, 1 tbsp Creatine, 1 Multivitamin
Meal 3 - Chicken Breast, 1 cup Broccoli, 7 Olives
Meal 4 - 2 Chicken Sausages, 1 Slice Whole Wheat Bread, 1 cup Milk
Meal 5 - 2 Chicken Sausages, 20 Grapes, Fiber Shake
11/22/2010
I was pretty much ready to go today, but my hamstring still felt a little off so I didn't train at all. I thought the extra day of rest was the safe thing to do and I'm glad I took the extra day.
Meal 1 - Whey (27g), Flax (12g), 1 Plumb
Meal 2 - 1 Chicken Breast, 1 cup Broccoli, 1/2 cup Carrots
Meal 3 - 3 Chicken Sausages, 7 Olives, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 4 - 2 Chicken Sausages, 1 cup Milk
Meal 1 - Whey (27g), Flax (12g), 1 Plumb
Meal 2 - 1 Chicken Breast, 1 cup Broccoli, 1/2 cup Carrots
Meal 3 - 3 Chicken Sausages, 7 Olives, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 4 - 2 Chicken Sausages, 1 cup Milk
Monday, November 22, 2010
11/21/2010
Took today as complete rest, as Sunday usually is. My hamstring felt tight today. I'm definitely not happy about that. My meals were strange today. I slept in and went to sleep super early. (woke up 9 am, asleep by 8:30 pm). Thus I didn't take in that many meals.
Meal 1 - Whey (27g), Flax (12g), 1 Plumb
Meal 2 - 2 Chicken Sausages, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 1 Chicken Breast, 2 cups Broccoli, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 1 - Whey (27g), Flax (12g), 1 Plumb
Meal 2 - 2 Chicken Sausages, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 1 Chicken Breast, 2 cups Broccoli, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
11/20/2010
I was going to do Olympic Lifting today; the workout was already planned. I was fully recovered in my entire body aside from my groin muscles that were still tight from the squats on Tuesday. As I was going through a thorough warm up I pulled my left hamstring/groin muscle while doing wall-balls while in the full depth of a squat. This was extremely frustrating; I can't remember the last time I was this sore, but I figured I could still train through it. I had never lifted such heavy weight for such volume and it caught up with me. I'm always the person that attempts to push my workouts a little much; sometimes to my downfall. I was extremely pissed I couldn't do the Olympic lifting; or anything involving my legs for that matter. Here is a quote I wrote in the summer of 2009 when I pulled my hamstring; it left me out of the gym for 4-5 weeks:
"Planning is essential to success. Adversity strains individual plans. The deconstruction of these plans promotes negative attitudes. Reconstruction of plans under adversity to stay consistent with individual goals is a vital, if not the most vital, element of a training plan I’ve encountered. Adversity creates an environment where a change must take place. This change may vary in degree, but a change happens nonetheless. When an individual has been consistently working toward a goal, an adverse challenge can create intense emotional stress on the individual. Considering these feelings of frustration, depression, loss of self-worth etc all because of inability to train consistent with the implemented plan, what makes an athlete successful is his ability to continue to stay consistent with his goals despite adversity and the stressful situations and environments adversity creates and promotes. Thus change of a program, rest, diet etc can all be successfully altered to stay consistent with a goal, despite adversity, injury etc. It is adhering to your goals, no matter the stress or strain, that creates character and successful people."
To say the least, being out of the gym for 4-5 weeks left me extremely stressed/depressed/unhappy. I ended up writing this paragraph out as a response to those feelings. I really hope this injury does not keep me from training my legs for very long. But nonetheless I will adapt and work whatever I can around this injury.
Considering I could barely move my left leg I decided to at least get some kind of upper body workout in today. The workout I made up was:
Press 3 x 5 @ 135
Dead Hang Pull-ups and Ring Dips: 1,2,3,4,5,6,7,8,9 (on the minute every minute) followed immediately by:
Kipping Pull-ups and Bar Dips: 8,7,6,5,4,3,2,1 (for time)
After about 5 minutes rest:
50,40,30,20,10 Push-ups with ~60 seconds rest between sets.
This workout ended up being a nice challenge. I got a nice pump, the pull-ups felt extremely easy.
Overall a frustrating day, I really hate being injured.
Meal 1 - Whey (27g), Flax (12g), 1 Banana
Meal 2 - Whey (27g), 1 Plumb, 1 Slice Whole Wheat Bread , 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 3 Chicken Sausages, 7 Olives
Meal 4 - 3 Chicken Sausages, 1 tbsp Peanut Butter, 1 Banana, 1 cup Milk
"Planning is essential to success. Adversity strains individual plans. The deconstruction of these plans promotes negative attitudes. Reconstruction of plans under adversity to stay consistent with individual goals is a vital, if not the most vital, element of a training plan I’ve encountered. Adversity creates an environment where a change must take place. This change may vary in degree, but a change happens nonetheless. When an individual has been consistently working toward a goal, an adverse challenge can create intense emotional stress on the individual. Considering these feelings of frustration, depression, loss of self-worth etc all because of inability to train consistent with the implemented plan, what makes an athlete successful is his ability to continue to stay consistent with his goals despite adversity and the stressful situations and environments adversity creates and promotes. Thus change of a program, rest, diet etc can all be successfully altered to stay consistent with a goal, despite adversity, injury etc. It is adhering to your goals, no matter the stress or strain, that creates character and successful people."
To say the least, being out of the gym for 4-5 weeks left me extremely stressed/depressed/unhappy. I ended up writing this paragraph out as a response to those feelings. I really hope this injury does not keep me from training my legs for very long. But nonetheless I will adapt and work whatever I can around this injury.
Considering I could barely move my left leg I decided to at least get some kind of upper body workout in today. The workout I made up was:
Press 3 x 5 @ 135
Dead Hang Pull-ups and Ring Dips: 1,2,3,4,5,6,7,8,9 (on the minute every minute) followed immediately by:
Kipping Pull-ups and Bar Dips: 8,7,6,5,4,3,2,1 (for time)
After about 5 minutes rest:
50,40,30,20,10 Push-ups with ~60 seconds rest between sets.
This workout ended up being a nice challenge. I got a nice pump, the pull-ups felt extremely easy.
Overall a frustrating day, I really hate being injured.
Meal 1 - Whey (27g), Flax (12g), 1 Banana
Meal 2 - Whey (27g), 1 Plumb, 1 Slice Whole Wheat Bread , 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 3 Chicken Sausages, 7 Olives
Meal 4 - 3 Chicken Sausages, 1 tbsp Peanut Butter, 1 Banana, 1 cup Milk
Saturday, November 20, 2010
11/19/2010
Slept about 9 hours. I was still extremely sore when I woke up; so I put the Olympic lifting off until tomorrow. I took an entire rest day. It felt good and was much needed. I didn't have much protein in the house aside from chicken sausages; its better than just having whey protein all day, but still less than ideal.
Meal 1 - Whey (27g), Flax (8g), 1 Plumb
Meal 2 - 2 Chicken Sausages, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 3 Chicken Sausages, 7 Olives
Meal 4 - 3 Chicken Sausages, 1 cup Milk
Meal 1 - Whey (27g), Flax (8g), 1 Plumb
Meal 2 - 2 Chicken Sausages, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 3 Chicken Sausages, 7 Olives
Meal 4 - 3 Chicken Sausages, 1 cup Milk
Thursday, November 18, 2010
11/18/2010
Slept 8 hours, woke up extremely sore in my legs. I wanted to get some active recovery today. Ended up going for a 37 minute run in the foothills this morning. It was a decent run, nice and slow, it felt good to be out running. I haven't been running as much as I'm used to lately, so I like to get some in as active recovery each week. Overall felt decent, aside from the extreme soreness in my legs throughout the entire run and day. I'm not sure tomorrow's Olympic lifting is going to go well while I'm this sore. We'll see.
Meal 1 - Whey (27g), Flax (12g), 6 Strawberries, 1 cup Milk
Meal 2 - 1 cup Whole Wheat Pasta, 1 Steak, 1 Satsuma
Meal 3 - 2 cups Broccoli, 1 Steak, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 1 cup Milk
Meal 1 - Whey (27g), Flax (12g), 6 Strawberries, 1 cup Milk
Meal 2 - 1 cup Whole Wheat Pasta, 1 Steak, 1 Satsuma
Meal 3 - 2 cups Broccoli, 1 Steak, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 1 cup Milk
Wednesday, November 17, 2010
11/17/2010
I got a little over six hours of sleep. I got in the gym early (0600) due to work related stuff. I felt awesome, albeit extremely sore in my upper and lower body. The workout was a complete strength day, as basically this entire week has been so far.
50 Chest to Bar Pull-ups (30,15,5)
Distance for 50 row strokes, using arms only with legs locked out.
One arm dumbbell row drops sets: 90, 60, 45. 10 reps each weight, for three sets continuous
Dumbbell bicep curls: 50, 35, 25. 10 reps each weight, for three sets continuous
50 GHD back extensions (25,25)
I got 30 pull-ups on the first set, this is the most I've ever done. I might have had a few more in me. I'll try for a few more next time. On the row I got 465 meters, 100 more than anyone else I was training with. I'll be interested to see if anyone beats me. This was surprisingly extremely difficult. The drop sets were killer, definitely not traditional crossfit, but they were awesome. The GHD extensions were rough after yesterday's leg workout. Overall I really liked the workout today was pleased with my performance. I'm looking forward to rest tomorrow and for Friday's Olympic moves. I took a short nap today, I woke up around 5 pm. When I woke up from that nap I was more sore in my entire body than I have been in a long time. This soreness is insane, I'm eating a lot more carbohydrates and calories than I usually would, but I need to recovery from these workouts and grow stronger.
Meal 1 - Whey (13g), Flax (6g), 1/2 Banana
Meal 2 - Whey (27g), 2 Slices Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1/2 Banana, 1 tbsp Beta-alanine, 1 tbsp Creatine, Multivitamin
Meal 3 - 1 Cup Whole Wheat Pasta, 1 Hamburger, 1 Plumb
Meal 4 - 1 Cup Whole Wheat Pasta, 1 Slice Whole Wheat Bread, 1 Hamburger, 1 Banana, 1 tbsp Peanut Butter
Meal 5 - 3 Chicken Sausages, Fiber Shake
Tuesday, November 16, 2010
11/16/2010
I slept about 9 hours last night; felt average when I woke up. My chest was extremely sore, my shoulders somewhat. I was frustrated with my sub-par performance yesterday, so I really wanted to do well on today's workout.
5 x 5 @ 275 lb Back Squat
5 x 5 @ 205 lb Front Squat
5 x 5 @ 205 lb Romanian Dead Lift
5 x 5 @ 50 lb Dumbbell Lunges
Followed by double under work. This was a really comprehensive leg workout, I was exhausted afterward. The 275/205 squats back to back were challenging. I'm not really progressing much on my double unders, I really need to work on them. I'm sure my legs are going to be sore tomorrow; but I'm looking forward to tomorrow's workout.
Meal 1 - Whey (13g), Flax (6g), 1/2 Banana
Meal 2 - Whey (40g), 1/2 Banana, 2 Slices Whole Wheat Bread, 1 tbsp Peanut Butter, 2 cups Milk
Meal 3 - 2 Chicken Sausages, 5 Strawberries
Meal 4 - 1 Hamburger, 2 cups Whole Wheat Pasta, 1 cup Milk, 20 Grapes
Meal 5 - 3 Chicken Sausages, 1/2 cup Whole Wheat Pasta, Fiber Shake
5 x 5 @ 275 lb Back Squat
5 x 5 @ 205 lb Front Squat
5 x 5 @ 205 lb Romanian Dead Lift
5 x 5 @ 50 lb Dumbbell Lunges
Followed by double under work. This was a really comprehensive leg workout, I was exhausted afterward. The 275/205 squats back to back were challenging. I'm not really progressing much on my double unders, I really need to work on them. I'm sure my legs are going to be sore tomorrow; but I'm looking forward to tomorrow's workout.
Meal 1 - Whey (13g), Flax (6g), 1/2 Banana
Meal 2 - Whey (40g), 1/2 Banana, 2 Slices Whole Wheat Bread, 1 tbsp Peanut Butter, 2 cups Milk
Meal 3 - 2 Chicken Sausages, 5 Strawberries
Meal 4 - 1 Hamburger, 2 cups Whole Wheat Pasta, 1 cup Milk, 20 Grapes
Meal 5 - 3 Chicken Sausages, 1/2 cup Whole Wheat Pasta, Fiber Shake
Monday, November 15, 2010
11/15/2010
I slept about 8 hours; I felt rested and awesome when I woke up. Feeling as good as I did I was ready for anything. Today was a grueling chest workout that completely kicked my ass. It was as follows:
Not for time:
5 x 8 Dumbbell Press @ 70 lbs (rest is partner's set)
10,9,8,7... 1 Ring Dips (rest is partner's set)
100 Push-ups with 200 m run in between failures (my sets: 25,20,15,20,20)
100 PVC Paralet Dips with feet elevated (4 x 25)
50 Knees to Elbows (35, 15)
Played around with a weighted vest afterward, did some dips on bars and pull-ups. The guy I consistently train with worked me back and forth on this workout. He beat me on literally every exercise beside knees to elbows. The ring dips were terrible, the push-ups were ridiculously hard after the previous exercises. This was an extremely discouraging workout, especially considering how awesome I felt beforehand. My chest/pressing is just not my strong suit at this point; I can already tell I'm going to extremely sore tomorrow. I'm looking forward to tomorrows leg workout.
Meal 1 - Whey (12g), Flax (6g) (I straight up forgot to eat fruit this morning before my workout)
Meal 2 - Surge Recovery, Whey (12g) (about 40g protein / 60g carbs)
Meal 3 - 4 Eggs, 1 Slice Whole Wheat Bread, 1/3 cup Cheese, Green Onions, Pepperoncinis,
Meal 4 - 3 Chicken Sausages, 1 Cup Milk
Meal 5 - 1 Chicken Breast, 1 Bell Pepper, 2 Cups Broccoli
Meal 6 - 3 Chicken Sausages, 1 Cup Milk
Not for time:
5 x 8 Dumbbell Press @ 70 lbs (rest is partner's set)
10,9,8,7... 1 Ring Dips (rest is partner's set)
100 Push-ups with 200 m run in between failures (my sets: 25,20,15,20,20)
100 PVC Paralet Dips with feet elevated (4 x 25)
50 Knees to Elbows (35, 15)
Played around with a weighted vest afterward, did some dips on bars and pull-ups. The guy I consistently train with worked me back and forth on this workout. He beat me on literally every exercise beside knees to elbows. The ring dips were terrible, the push-ups were ridiculously hard after the previous exercises. This was an extremely discouraging workout, especially considering how awesome I felt beforehand. My chest/pressing is just not my strong suit at this point; I can already tell I'm going to extremely sore tomorrow. I'm looking forward to tomorrows leg workout.
Meal 1 - Whey (12g), Flax (6g) (I straight up forgot to eat fruit this morning before my workout)
Meal 2 - Surge Recovery, Whey (12g) (about 40g protein / 60g carbs)
Meal 3 - 4 Eggs, 1 Slice Whole Wheat Bread, 1/3 cup Cheese, Green Onions, Pepperoncinis,
Meal 4 - 3 Chicken Sausages, 1 Cup Milk
Meal 5 - 1 Chicken Breast, 1 Bell Pepper, 2 Cups Broccoli
Meal 6 - 3 Chicken Sausages, 1 Cup Milk
Sunday, November 14, 2010
11/14/2010
Slept about 12 hours; which was much needed rest. I was considering active recovery today, but ended up just taking complete rest. I felt like my body needed a couple days off. Cut back the calories and had an enjoyable day, excited for the training this week.
Meal 1 - Whey (27g), Flax (6g), 1 Plumb
Meal 2 - 2 Chicken Sausages, 2 Slices Whole Wheat Bread, 1/3 cup Cheese, Turkey
Meal 3 - 1 Chicken Breast, 1 Bell Pepper, 2 Cups Broccoli
Meal 4 - 2 Chicken Sausages, 7 Olives
Meal 1 - Whey (27g), Flax (6g), 1 Plumb
Meal 2 - 2 Chicken Sausages, 2 Slices Whole Wheat Bread, 1/3 cup Cheese, Turkey
Meal 3 - 1 Chicken Breast, 1 Bell Pepper, 2 Cups Broccoli
Meal 4 - 2 Chicken Sausages, 7 Olives
Saturday, November 13, 2010
11/13/2010
Slept about 7 1/2 hours. Did not feel well when I woke up (a little dehydrated/hungover). I typically don't drink often because of how conflicting it is to making athletic progress; this was an isolated incident and I made sure not to drink too much. Anyway, today was a much needed rest day.
Meal 1 - 2 Chicken Sausages, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 2 - 2 Slices Whole Wheat Bread, Turkey, 1/3 cup Cheese
Meal 3 - 2 Chicken Sausages, 1 plumb, 20 Grapes, 12 Almonds
Meal 4 - 1 Steak, 2 cups Broccoli, Fiber Shake
Meal 1 - 2 Chicken Sausages, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 2 - 2 Slices Whole Wheat Bread, Turkey, 1/3 cup Cheese
Meal 3 - 2 Chicken Sausages, 1 plumb, 20 Grapes, 12 Almonds
Meal 4 - 1 Steak, 2 cups Broccoli, Fiber Shake
Friday, November 12, 2010
11/12/2010
Had to wake up early today, so I got about 7 hours of sleep. I felt pretty good when I woke up; not too tired from the workout yesterday. I had to get in the gym early for work reasons, so I got in the gym around 0600. The workout was awesome; it was as follows:
With a 115lb barbell as many rounds and reps in 5 minutes of:
1. Power Cleans x 5, Burpees x 10
2. Front Squat x 5, Push-ups x 10
3. Push-press x 5, Pull-ups x 10
4. Thrusters x 5, Ring-dips x 10
5. Snatch x 5, Box-jumps x 10
There was 2 minutes rest between each couplet. My rounds were as follows:
5,7,5, 3 and 5 thrusters, 2.
The thrusters/ring dips were extremely difficult; going right in to the full snatch afterward felt impossible. I literally missed my first snatch rep. I really pushed through and did power snatches and overhead squats for some of the reps. This workout was an awesome full body workout and I had almost nothing left at the end. I need to do overhead squats and snatches every week; despite the fact I've drastically improved them, they are my largest athletic deficiency.
Meal 1 - Whey (12g), Flax (6G), 1/2 Banana
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tbsp Creatine, 1 tbsp Beta-alanine, Multivitamin
Meal 3 - 3 Chicken Sausages, 1 Banana, 1 cup Milk, 1 tbsp Peanut Butter
Meal 4 - Whey (27g), Casein (12g), Flax (6g)
Meal 5 - 4 Eggs
Meal 6 - 2 Chicken Sausages
**Went out drinking, got to sleep about 2 AM. I don't know exactly how many beers I had, but not too many.
With a 115lb barbell as many rounds and reps in 5 minutes of:
1. Power Cleans x 5, Burpees x 10
2. Front Squat x 5, Push-ups x 10
3. Push-press x 5, Pull-ups x 10
4. Thrusters x 5, Ring-dips x 10
5. Snatch x 5, Box-jumps x 10
There was 2 minutes rest between each couplet. My rounds were as follows:
5,7,5, 3 and 5 thrusters, 2.
The thrusters/ring dips were extremely difficult; going right in to the full snatch afterward felt impossible. I literally missed my first snatch rep. I really pushed through and did power snatches and overhead squats for some of the reps. This workout was an awesome full body workout and I had almost nothing left at the end. I need to do overhead squats and snatches every week; despite the fact I've drastically improved them, they are my largest athletic deficiency.
Meal 1 - Whey (12g), Flax (6G), 1/2 Banana
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tbsp Creatine, 1 tbsp Beta-alanine, Multivitamin
Meal 3 - 3 Chicken Sausages, 1 Banana, 1 cup Milk, 1 tbsp Peanut Butter
Meal 4 - Whey (27g), Casein (12g), Flax (6g)
Meal 5 - 4 Eggs
Meal 6 - 2 Chicken Sausages
**Went out drinking, got to sleep about 2 AM. I don't know exactly how many beers I had, but not too many.
Thursday, November 11, 2010
11/11/2010
Slept in today; got about 10 hours of sleep which was awesome. I felt a little tired when I woke up. I originally was not really planning on training today, it was going to be complete rest. But I felt decent in the afternoon and went out for a recovery/fartlek run. Total running time of 46:00 minutes. After a 10 minute warm-up I did 1,1,2,2,1,1 minutes of 80-90% efforts with the same amount of time as recovery. After the last interval I had about 15 more minutes to cool-down. It was a great workout, not too taxing at all and it felt great to run fast.
I had a slight slip up in my diet, I ate some regular (non-whole wheat) bread, a little cheese and salami today. It was an Italian sandwhich at a work meeting; there's a million worse things I could have eaten, but it was a divergence from my goals nonetheless and I need to be accountable about such things.
Meal 1 - 2 Chicken Sausages, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 2 - Italian Sandwhich (cheese, salami, tomatoes, bread)
Meal 3 - Whey (27g), Flax (6g), 1 Banana, 1 Plumb, 1 cup Milk
Meal 4 - 1 Burger, 1 cup Broccoli, 1/2 Bell Pepper
I had a slight slip up in my diet, I ate some regular (non-whole wheat) bread, a little cheese and salami today. It was an Italian sandwhich at a work meeting; there's a million worse things I could have eaten, but it was a divergence from my goals nonetheless and I need to be accountable about such things.
Meal 1 - 2 Chicken Sausages, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 2 - Italian Sandwhich (cheese, salami, tomatoes, bread)
Meal 3 - Whey (27g), Flax (6g), 1 Banana, 1 Plumb, 1 cup Milk
Meal 4 - 1 Burger, 1 cup Broccoli, 1/2 Bell Pepper
Wednesday, November 10, 2010
11/10/2010
I slept about 10 1/2 hours; which was much needed. I felt average when I woke up, a little tired, probably because I'm not used to that much sleep. Got in the gym and started with some muscle-ups. I only did three sets. 5,4,3 on reps. It was a nice warm-up and I was happy to get 5 in a row for the first time (I just learned muscle-ups about a month ago, but they are progressing nicely). After the muscle ups I did 30 ring dips over a few sets as the dip part of the muscle-up is by far my weakest element of the movement.
The workout was:
500m row, 2 minute plank x 5 with 60 seconds rest after each plank.
This workout is extremely simple and extremely difficult. My row splits were a lot more off than I thought they would be (13 second difference between 1st and 5th) probably because the plank between is so exhausting when you're in oxygen debt already.
Splits:
1.32, 1.37, 1.42, 1.42, 1.45
1.32 is a decent time considering I haven't been doing any aerobic conditioning outside the gym. When I'm in shape for conditioning and not in a strength faze (i.e. closer to competition) my goal is to have a 1.25 500m sprint.
Meal 1: Whey (12g), Flax (6g), Plumb
Meal 2: Whey (27g), Plumb, 1 cup Milk, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 tsp Creatine, 1 tsp Beta-alanine, Multi-vitamin
Meal 3: 1 Steak, 1/2 Bell Pepper, 1 cup Broccoli, 1 cup Milk
Meal 4: 1 Plumb, 12 almonds
Meal 5: 1 Burger, Lettuce, 1/2 avocado, 1 cup Broccoli, 1 Protein Bar (6g F, 16g C, 20g P), 1 cup Milk
Meal 6: 2 Chicken Sausages, Fiber Shake
The workout was:
500m row, 2 minute plank x 5 with 60 seconds rest after each plank.
This workout is extremely simple and extremely difficult. My row splits were a lot more off than I thought they would be (13 second difference between 1st and 5th) probably because the plank between is so exhausting when you're in oxygen debt already.
Splits:
1.32, 1.37, 1.42, 1.42, 1.45
1.32 is a decent time considering I haven't been doing any aerobic conditioning outside the gym. When I'm in shape for conditioning and not in a strength faze (i.e. closer to competition) my goal is to have a 1.25 500m sprint.
Meal 1: Whey (12g), Flax (6g), Plumb
Meal 2: Whey (27g), Plumb, 1 cup Milk, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 tsp Creatine, 1 tsp Beta-alanine, Multi-vitamin
Meal 3: 1 Steak, 1/2 Bell Pepper, 1 cup Broccoli, 1 cup Milk
Meal 4: 1 Plumb, 12 almonds
Meal 5: 1 Burger, Lettuce, 1/2 avocado, 1 cup Broccoli, 1 Protein Bar (6g F, 16g C, 20g P), 1 cup Milk
Meal 6: 2 Chicken Sausages, Fiber Shake
11/9/10
I only got about 6 hours of sleep; less than ideal, but I felt great when I woke up. I trained a lot earlier than I usually do because of some work related stuff. I got in the gym about 0600. The strength element was to find your 1RM dead-lift. I ended up pulling 395. This was a 10 lb PR for me, next time I'd like to go over 400. Then the short WOD was:
10,8,6,4,2 of :
Burpees
Pull-ups (dead hang, on rings)
Hand-stand Push-ups
My time was 6:10, I thought I'd be a little faster than that, I didn't get to see any other times because I was basically in the first class of the day. The ring pull-ups to hspu weren't easy, but the reps were so few it wasn't extremely difficult. The WODs this week have a lot less volume than last week, which is good. I'm excited for muscle-ups and rowing tomorrow!
My diet was messed up today. I was out of the house and in a conference from 7:45 AM to about 7:00 pm. I had to supplement a lot with protein bars, which is something I don't like to do. From my experience my body recovers a lot better with real food. I wanted to get a 7th meal in, but I feel asleep before I could. Anyway, I didn't do too much damage today, but this is not a typical day in anyway for me.
10,8,6,4,2 of :
Burpees
Pull-ups (dead hang, on rings)
Hand-stand Push-ups
My time was 6:10, I thought I'd be a little faster than that, I didn't get to see any other times because I was basically in the first class of the day. The ring pull-ups to hspu weren't easy, but the reps were so few it wasn't extremely difficult. The WODs this week have a lot less volume than last week, which is good. I'm excited for muscle-ups and rowing tomorrow!
My diet was messed up today. I was out of the house and in a conference from 7:45 AM to about 7:00 pm. I had to supplement a lot with protein bars, which is something I don't like to do. From my experience my body recovers a lot better with real food. I wanted to get a 7th meal in, but I feel asleep before I could. Anyway, I didn't do too much damage today, but this is not a typical day in anyway for me.
Meal 1 - Whey (12g), 1/2 Apple, Flax oil (6g)
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 tsp Creatine, 1 Tsp Beta-alanine, Multivitamin
Meal 3 - Protein Bar (6g F, 16g C, 20g P)
Meal 4 - Protein Bar (6g F, 16g C, 20g P)
Meal 5- Protein Bar (6g F, 16g C, 20g P)
Meal 6 - 3 Chicken Sausages, 1 Cup Milk
Monday, November 8, 2010
11/8/10
Felt decent when I woke up off of about 7 hours of sleep. Woke up and weighed myself; I came in at 190.4 lbs. I'm four pounds heavier than I was in July (186.5). I'm significantly stronger and I'm lean, but I wish I had pictures from July to compare with. I should really start taking some pictures of my physique. I could still lose a few pounds, my BF% is definitely not under 10 percent. I'll weigh myself again in week or two, to see my diet's effect on my weight. I felt good on the WOD today; it wasn't too exhausting. I'm glad this WOD wasn't extremely taxing because I was still sore from the four WODs back to back last week.
Strength:
Incline Bench Press 5x5 @ 175 lb
WOD:
5R / 5L KB Turkish Get-up @ 45 lb x 5 with 50,40,30,20,10 Double-unders between the sets.
I'm terrible at the bench press; it is by far my worst lift. The guys I was training with were doing 250 and 225 for their last sets. I've been improving, but not as quickly as other lifts. It's just a huge athletic deficiency of mine; but I'm hitting it hard. On the upside I did very well on the double-unders. Last week I could barely do any in a row; today my best was 23 in a row. I was happy with this improvement. The get-ups really showed off my muscular imbalances. I blew through the 5 with my right side each time. The left I was getting 2, 2 and 1 each time. Overall a nice workout; I'm really looking forward to tomorrow and the 1 rep max dead lift. I don't really know where I'm at, I haven't maxed out in a long time, I'm interested to see where I'm at.
Meal 1 - Whey (13g), 1/2 apple, flax (6g)
Meal 2 - Surge Recovery and Whey (40g P, 55g C), 1/2 apple, 1 tbsp Creatine, 1 tbsp Beta-alanine, Multi-vitamin
Meal 3 - 3 Chicken Sausages, 7 Olives, 1/2 Bell Pepper
Meal 4 - 3 Chicken Sausages, 2 cups Milk
Meal 5 - 1 Steak, 2 Cups Broccoli, 1/2 Bell Pepper
Strength:
Incline Bench Press 5x5 @ 175 lb
WOD:
5R / 5L KB Turkish Get-up @ 45 lb x 5 with 50,40,30,20,10 Double-unders between the sets.
I'm terrible at the bench press; it is by far my worst lift. The guys I was training with were doing 250 and 225 for their last sets. I've been improving, but not as quickly as other lifts. It's just a huge athletic deficiency of mine; but I'm hitting it hard. On the upside I did very well on the double-unders. Last week I could barely do any in a row; today my best was 23 in a row. I was happy with this improvement. The get-ups really showed off my muscular imbalances. I blew through the 5 with my right side each time. The left I was getting 2, 2 and 1 each time. Overall a nice workout; I'm really looking forward to tomorrow and the 1 rep max dead lift. I don't really know where I'm at, I haven't maxed out in a long time, I'm interested to see where I'm at.
Meal 1 - Whey (13g), 1/2 apple, flax (6g)
Meal 2 - Surge Recovery and Whey (40g P, 55g C), 1/2 apple, 1 tbsp Creatine, 1 tbsp Beta-alanine, Multi-vitamin
Meal 3 - 3 Chicken Sausages, 7 Olives, 1/2 Bell Pepper
Meal 4 - 3 Chicken Sausages, 2 cups Milk
Meal 5 - 1 Steak, 2 Cups Broccoli, 1/2 Bell Pepper
Sunday, November 7, 2010
11/7/2010
Rest day. I slept about 9 hours and I actually took a nap for another hour and half today which was great. I'm decently sore in my upper body; lats, biceps mostly. I ate more carbohydrate today than I was planning on, I felt that I needed it. Anyway; I'm looking forward to this week's training and I'm looking leaner than I have in a while. Weigh in tomorrow morning, I'm guessing I'll be between 187-195. I realize that's not a narrow guess, but I really have no idea what I weigh. I've stayed away from the scale for months and just focused on performance.
Meal 1 - 3 Chicken Sausages, 1 cup Milk, 3 Slices Pineapple, 1 Slice Whole Wheat Bread
Meal 2 - 4 Eggs, 3 Slices Bacon, 1/2 Bell Pepper, 1 Cup Broccoli, 1/4 cup Green Onions, 1/3 cup Cheese, 1 cup Milk
Meal 3 - 3 Chicken Sausages, 1/2 Bell Pepper, 7 Olives, 1 cup Milk, 1 Banana, 1 tbsp Peanut Butter
Meal 4 - 2 Chicken Sausages, 1 Banana
Meal 5 - Protein Bar (6g F, 16g C, 20g P), Fiber Shake
Meal 1 - 3 Chicken Sausages, 1 cup Milk, 3 Slices Pineapple, 1 Slice Whole Wheat Bread
Meal 2 - 4 Eggs, 3 Slices Bacon, 1/2 Bell Pepper, 1 Cup Broccoli, 1/4 cup Green Onions, 1/3 cup Cheese, 1 cup Milk
Meal 3 - 3 Chicken Sausages, 1/2 Bell Pepper, 7 Olives, 1 cup Milk, 1 Banana, 1 tbsp Peanut Butter
Meal 4 - 2 Chicken Sausages, 1 Banana
Meal 5 - Protein Bar (6g F, 16g C, 20g P), Fiber Shake
Saturday, November 6, 2010
11/6/10 - Saturday
I woke up feeling good, although I'm very sore; mostly in my shoulders and quads. I'm not going to do four hard WODs back to back again for a while. This week was extremely demanding on my body. I've definitely got my diet on lockdown which is good, I'm going to weigh in on Monday morning. I haven't weighed myself in months, I really have no idea where my weight is going to be.
I was looking forward to today's workout, 'Murph' all week. I usually have a good time on any workout involving running.
1 Mile Run
100 Pull-ups
200 Pushups
300 Squats
1 Mile Run
The pull-ups, pushups and squats can be broken up however. I would really like to do this workout fresh and see how it goes. My plan going into the workout was to do 10 sets of 10/20/30. About halfway through I was doing 10/10/15/10/15 of pull-ups, pushups, squats, pushups, squats. I had to break them up. The pull-ups felt easy each time which was great, everything else sucked. My time ended up coming in at 35.05. This is not a fast time, I was shooting for under 30 (which the guy I usually train and compete with got ~28). I was just exhausted. I ran slow, I didn't do the squats and push-ups fast enough. It was just a bad day. I would be interested to do this work out completely fresh. But I completed the workout and I'm looking forward to my day of rest tomorrow. Today is a high carb day, tomorrow will be a low intake/recovery day.
Meal 1 - Whey (12g), 1/2 Banana, Flax oil (6g)
Meal 2 - Whey (27g), 2 Slices Whole Wheat Bread, 2 tbsp Peanut Butter, 2 cups Milk, 1/2 banana
Meal 3 - 3 Chicken Sausages, 1/2 cup brown rice, 4 slices pineapple
Meal 4 - 1 Chicken Breast, 2 Cups Broccoli, 1 tbsp olive oil, 1/2 cup brown rice
Meal 5 - 3 Chicken Sausages, 1 cup Milk
Me on the right, in between push-ups and squats.
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