3/16/16

This morning was a really solid session... I felt really taxed after we finished this up. Worked out with my friend today, which was a great change. 

A.

EMOM 20: 

Odd: Split Jerk x 1 rep, building
Even: 1 Muscle up + 2 dips, 1 Muscle up + 2 Dips 

-Complete, this was a solid workout I made up yesterday. Jerks were 225#, 225#, 245#, 245#, 255#, 255#, 265# (f), 265#, 265# 275# ... just missed the first attempt at 265# by being lazy... missed it out front, but came back and easily got it and eventually 275#. Jerk felt pretty solid today. 

B.

Bench Press

4 Sets of 5-7 Reps @ 65% + 5-10# (over last week) = 175#

Rest 2 minutes

*Focus on speed and explosiveness

-4 sets of 7 reps @ 175# ... this was a little tough after part A, but got all the reps. 

C. 

3 Sets:

Max Unbroken Incline Bench Press (135#)

Max Unbroken Strict Pull-ups

Rest 3:00

-Complete ... sets were 14/10 ... 12/9 ... 10/10 

D.

3 Sets:

Max Unbroken Ring Push-Ups 

Max Unbroken Strict L-Pull-ups

Rest 3:00 

-Complete ... sets were 16/5 ... 14/5 ... 14/5 ... I was totally smoked after all the above work. 

3/15/16

Complete Rest

3/14/16

AM Workout (0600) 

This morning was a solid workout. I got a lot of intensity out of this lifting. Was a very nice change from the style of workout I did yesterday. 

A.

Bench Press

5 Sets of 1 Rep @ 90% (215#) of 1 RM + 5-10# (over last week’s 225#) = 235#

Rest 3 minutes

3 Sets of 2-3 Reps @ 80% (190#)  of heaviest above single 

3 Sets of 5-7 Reps @ 70% (165#) of heaviest above single


-Hit 235# across easily, felt strong here. 
-190# for 3x3 
-165# for 3 x 7 

B.

Every 3 minutes for 12 minutes (4 sets):

Strict-Press, 5-7 Reps, building

Bent Over-Row, 5-7 Reps, building

-Hit 135# across for 4 x 7 for both the press and the row ... big effort on the sets of press. 

C.

Every 3 for 12 minutes (4 sets):

Triceps Extensions, 5-7 Reps, building

Fat Barbell Reverse Curl, 5-7 Reps, building

-Extensions = 20#s, 4 x 7
-Curls = 60#, 4 x 7

D.

3 Sets:

Alternating DB Curls x 10 reps (2 x 35# DB)

Rest as needed 

-Complete, good finisher. 

PM Workout (1100) 

A.
25 Minute Easy Run 

B.
Dry Needling 

-Felt great, haven't done this in a while, but glad I got it in. 

3/13/16

This afternoon was a solid workout. Very different from what I've been doing, but it was great. Haven't put on boots/utes/vest in a while, was a very challenging change. Looking forward to more workouts like this in the future.

AMRAP 45 minutes, in combat boots, utility pants and 25# vest: 

Run 1000m

2 Rope Climbs (15') 

14 Push-ups 
:60 Unbroken Plank Hold 

12 Walking Lunges (2 x 53# KB) 

Row 1000m

2 Rope Climbs (15') 

14 Push-ups 
:60 Unbroken Plank Hold 

12 Walking Lunges (2 x 53# KB)

-2 Rounds + 1000m Run and 2 Rope Climbs ... felt overall pretty decent today, those unbroken plank holds sucked. The rowing surprisingly sucked as well. Big effort though, was a very time in the gym. Forgot how challenging weighted vest stuff can be. Looking forward to more of these in the future... and doing more of this-styled workout with other people. 

3/12/16

Complete Rest

3/11/16

AM Workout (0700) 

Today was a really solid session. Bench is feeling very strong. I really surprised myself with the 7 sets at 205#. It was good training, I was really taxed by the end of the session.

A.
7 Sets:
Bench Press x 3-5 Reps @ 80% (195#) + 10# = 205#
Rest as needed

-Got all 7 sets with 5 reps at 205#. Took about 3-4 minutes of rest on these sets, the second half of this was really a struggle.

B.
4 Sets:
DB Strict Press x 5-7 reps
Rest as needed

-45# x 7, 55# x 7, 65# x 4, 65# x 4 ... went to failure here, I was really taxed after part A, had almost no drive in my shoulders left.

C.
Every 3 minutes for 12 (4 sets):
Snatch Grip Strict Press x 5-7 reps
Strict Weighted Pull-ups x 5-7 reps

-Press = 95# x 7 across ... kept it light here, focused on quality movement and good reps.
-Pull-ups = 53# x 6 across ...  hit 5 across last week, felt a little stronger here.

D.
Every 3 minutes for 12 (4 sets):
Strict Weighted Dips x 5-7 reps
Cheat Hammer Curl x 5-7 reps

-Dips = 53# x 6,6,5,6 ... tried to get 6 each interval, went to failure and couldn't get it on the 3rd set. Overall happy with the effort here though
-Curls = 2 x 60# DB x 7 across

PM Workout (1445) 

35 Minute Easy Run with my girlfriend ... about 4.5 miles. Weather was great for March in Chicago, sunny and 45, had to get out the door and enjoy it.

3/10/16

Complete Rest

3/9/16

A.

Bench Press

4 Sets of 5-7 Reps @ 65% (155#) + 10# = 165# 

Rest 2 minutes

*Focus on speed and explosiveness

-Complete, 165# x 4 sets of 7 reps. Got all the reps easily. 

B.

Incline DB Press + Front Lateral Raise (25# plate)  + DB Row (80#) 

3 x 8-10 Reps, building

-DB Press was 65#, 65#, 75#, 3 sets of 10, Rows were 10 across. Lowered the weight on the lateral raise so I was 'cheating' less on the reps than last week. Incline DB press felt a lot stronger this week. 

C.

Two Sets, For Max Reps (20 min clock):

1 min – Reverse Grip Bench Press (95#)

1 min – Strict Pull-ups 

1 min – Ring Push-ups 

1 min – Fat Barbell Curls (55# bar)

1 min - DB Bench Press (2 x 35# DB) 

1 min - Door Knobs (2 x 20# DB) 

Rest 4 minutes

-Didn't calculate out the reps, just went for intensity. Got a lot out of this, it was really challenging, especially on the second set. 

D.
30 Minutes of stretching 

3/8/16

This morning was a very easy session. It was very low volume, but was good to move around and stretch.

A.
3 Sets:
Supinated Grip Strict Pull-ups x 12 reps
Rest as needed

-Complete.

B.
2 RFT:
15 HSPU
200m Run
20 Box Jump Overs (24")
200m Run
30 GHD Sit-ups
200m Run

-13:40 ... easy aerobic workout, haven't done GHDs in a long time, feeling them out with my back. HSPU were unbroken, which was my goal for the workout, glad I was able to do that.

C.
ROMWOD

-Complete

3/7/16

AM Workout (0540) 

This morning was a very solid workout. I felt great on everything. I was surprised how strong I felt on the bench after part A. Going to start logging my food on the 'My Fitness Pal' app instead of on here ... it will be much easier to calculate cals/macros that way. 

A.
For time:
10,9,8,7,6,5,4,3,2,1 - Muscle-ups
100,200,300,400,500,600,700,800,900,1000m Row
(start with 10 muscle-ups, end on 1000m row)

-33:40 ... this was a pretty tough workout. MU were 10, 6/3, 6/2, 5/2, 4/2, 5-1 unbroken. Tried to keep a consistent pace on the rowing, but usually was around a 1:50-2:00. This was a tough way to start off the week, but glad I did this workout, handled 55 muscle-ups very well.

B.
Bench Press
5 Sets of 1 Rep @ 90% (215#) of 1 RM + 5-10# = (225#) 
Rest 3 minutes

3 Sets of 2-3 Reps @ 80% (185#)  of heaviest above single

3 Sets of 5-7 Reps (160#) @ 70% of heaviest above single

-225# for all singles 
-185# 3 x 3 
-160# 3 x 7 ... felt good on bench press despite 55 muscle-ups prior. Good stuff. 

C.
Every 3 minutes for 12 minutes (4 sets):
Push-Jerk + Split-Jerk, building
Bent Over-Row, 5-7 Reps, building

-205#, 205#, 225#, 225# ... kept this on the light side, was pretty taxed by the time I got here. 
-135# x 10 across on the rows 

D. 
Every 3 for 12 minutes (4 sets):
Triceps Extensions, 5-7 Reps, building
Barbell Curl, 5-7 Reps, building

-Extensions = 4 x 7 (2 x 25# DB) 
-Curls = 4 x 5 (115#) ... might have pushed these curls a bit much, had to cheat it up, but controlled it down at a tempo. 

PM Workout (1300) 

A.
20 minutes of physical therapy exercises  

B. 
30 Minute Easy Run 

-This was great to get out the door and run. Haven't run much since the half marathon on Halloween, mostly due to crappy winter weather in Chicago. It was 57 and sunny when I got out the door today... it was amazing to have the sun on my skin and exercise outside. This really made me miss running in the summer and in Idaho. Looking forward to lots of running over the coming months leading up to TBS.  Since this was my first time out the door in a while, didn't push the pace and went for a nice and easy out and back. Great stuff, looking forward to training tomorrow. 

3/6/16

Complete Rest / traveling back to Chicago.

3/5/16

Down in Florida for a wedding, not tracking what I eat, but trying to eat reasonably. Jumped into a class WOD at a local gym, altered the movements as necessary to save my QL.

A.
5 RFT:
400m Run
15 Pull-ups
15 Toes-to-Bar
30 Burpees

-32:30 ... this took longer than I thought it would, but this was a good workout nonetheless. I was on a pretty solid pace for a while, but really fell off on the last two rounds during the run and burpees. Pull-ups unbroken, T2B were 2 rounds unbroken, then 2 rounds of 8/7, and the last round was just random sets.

B.
ROMWOD

-Complete

3/4/16

Had to cut out my conditioning workout due to lack of space in the gym. I really wanted to get in some conditioning, but just wasn't able to, kind of frustrating. But despite not getting that in, I still ended up having a decent workout.

A.

Every 3 for 21 minutes (7 sets) of: 

Bench Press 

3-5 reps @ 80% (195#)

-Complete, got all 5 reps for all the sets. 

B.

3 Sets of:

DB Strict Press - 5-7 reps, building
Rest as needed

-Complete, got all 7 reps at 45#, 45#, 60#, 60# .. those two second sets were a struggle. 

C. 

Every 3 minutes for 12 minutes (4 sets):

Behind the Neck Snatch-Grip Strict Press, 5-7 Reps, building

Strict Weighted Pull-ups, 5-7 Reps, building

-Press = 5 x 95#, 7 x 95#, 105# x 7, 105# x 6 ... tough here, was a big effort.
-Pull-ups = 5 x 53# for all sets 

D. 

Every 3 minutes for 12 minutes (4 sets):

Strict Weighted Dips, 5-7 Reps, building
Alternating DB Curls, 5-7 Reps, building

-Dips = 5 x 53# for all sets
-Curls = 7 x 40# for all sets ... both of these movements are feeling a lot stronger than they ever have.

Meals 

0620 (pre-workout) - 12g Protein from Whey, 1 Lara Bar

0900 (post-workout) - 24g Protein from Whey, 75g Carbs from Gatorade

1045 - 4 oz Tuna, 2 Tortillas (44g carbs), 20g Carbs from Oatmeal, 2 TBSP Mayo, 1/2 Cup Almond Cheese

1400 - 26g Protein from Whey, 2 Spinach Wraps (40g carbs), 20g Carbs from Oatmeal, 2 oz Cheese

1600 - Whey

From 1800 to 1200 - random snacks while traveling 

3/3/16

Complete Rest

Meals 

0700 - Whey Protein, Fish Oil, 1 Starbucks Breakfast Sandwich, 16 oz Coffee w/ Cream

1200 - 6 oz Chicken, 1/2 Sweet Potato, 1 Cup Veggies, Fish Oil, 10 Almonds

1600 - 6 oz Chicken, 1/2 Sweet Potato, 1 Cup Veggies, Fish Oil, 1 oz Cheese

1945 - 3.5 oz Chicken, 1/2 Sweet Potato, 1 Cup Veggies, 1 oz Cheese, 1 Cup Kefir

3/2/16

Today was a my 'light' workout for the week. It still took about 60 minutes with warm-up/cool-down and I got some good intensity out of today, even with the low volume overall.

A.

Bench Press

4 Sets of 5-7 Reps @ 65% (155#) 

Rest 2 minutes

*Focus on speed and explosiveness

-Complete, 4 x 7 was very easy at this %. 

B.
4 Sets:

Incline DB Press (2 x 55# DB) + Plate Raise (35#)  + DB Row (80#) 

8-10 Reps, building
Rest as needed

-Complete, 10 reps for each movement. 

C.
4 Sets:

DB Skull Crushers (2 x 35#) + DB Curls (2 x 35#)
 8-10 Reps, building
Rest as needed

-Complete, got between 8-10 each time, this was a tough finisher, my arms are already smoked from Monday/Tuesday.

D.
ROMWOD

-Complete

Meals 

0520 (pre-workout) - BCAAs / 1 Scoop Pre-workout

0700 (post-workout) - 26g Protein from Whey, 50g Carbs from Gatorade

0830 - 3 Chicken Sausages, 2 Slices WW Bread, 2 oz Cheese, 1 Banana, 1 Lara Bar

1045 - 3 Eggs, 1 Cup Veggies, 1 Greek Yogurt, 1 Orange, 20g Carbs from Oatmeal

1345 - 4 oz Chicken, 2 oz Cheese, 2 Spinach Wraps, Fish Oil

1800 - 6 oz Beef, 4 Cups Spinach, Kimchi, unknown amount of salad dressing, 40g Carbs from Oatmeal, 1 Cup Kefir

3/1/16

This morning was a lighter day, lots of bodyweight / cardio stuff. It was fun session, wasn't too taxing.

2 Rounds (24:00 clock):

AMRAP 2 Minutes:
10 HSPU
10 Toes-to-Bar

Rest 2 Minutes

AMRAP 2 Minutes:
30 Double-Unders
5 Muscle-ups

Rest 2 Minutes

AMRAP 2 Minutes:
Pull-ups x max reps

Rest 2 Minutes

-2+3 / 1 + 7
-2 + 6 / 1 + 32
-47 / 40

Meals 

0420 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0600 (post-workout) - Whey, 1 Rx Bar

0845 - 2 Chicken Sausages, 1 Cup Veggies, 40g Carbs from Oatmeal, 1 Cup Unsweetened Almond Milk

1100 - 4 oz Ham, 2 Slices WW Bread, 2 oz Cheese, 1 TBSP Mayo, 1 Greek Yogurt, 1 Banana

1600 - 4 oz 90% Lean Ground Beef, 1 Zucchini, 1/2 Cup Shredded Cheese, 1/4 Cup Tomato Sauce

1830 - 6 oz Chicken, 2 oz Cheese, 20g Carbs from Oatmeal