1.31.11 - KB Swings, Burpees, & Push Press

236.4

Metcon:
AMRAP 16 Minutes
10 KB Swings (#44)
10 Burpees
11 Push Press (#75)

6 rounds completed

Food:
3 eggs, scrambled with mushrooms, tomato, green pepper, and cheese
Nuts & dried fruit
Pro Shake - Coconut Milk, walnuts, banana, strawberries, blueberries, whey
Large Pork Quesadilla
Cheese
Summer Sausage
Smoked Salmon
Dark Chocolate

1.30.11 - Bench Press, Good Mornings, and Pull-ups

238.0

Strength:
Bench Press
5 X 10 at 145

Pull Ups
15

Good Mornings
4 X 10 at 135

So far, I'm not feeling the GM's from yesterday at all, so I went ahead and did some more today - lower weight, more volume overall. Right now, I kind of have it in my head to work on Good Mornings several times a week for the next few weeks. This will help me really get the movement down and also make fairly significant progress strengthening my posterior chain. I also want to start using that hill right next to the box once or twice a week.

Food:
Pro Shake - milk, whey, blueberries, strawberries, walnuts, macadamia nuts
3 slices of pizza
chicken thigh w/veggies and broth

Note: need to buckle down again on the diet starting tomorrow. Stopping by Trader Joe's tonight for coconut milk and strawberries. Eggs and bacon in the morning, pro shake in the afternoon, steak and veggies at night - that will take care of Monday and Tuesday.

Tomorrow's Meals:

Breakfast
2 eggs
4 slices of bacon
Almonds
Macadamia Nuts
Blackberries

Mid-Afternoon
Pro Shake - coconut milk, whey, blueberries, strawberries, banana

Supper
Steak
Veggies

1.29.11 - Good Mornings

237.6

Strength:
Good Mornings
5 reps at 135
5 reps at 145
5 reps at 155
5 reps at 165
5 reps at 165
5 reps at 165
5 reps at 165

Food:
Pro Shake - whey, milk, strawberries, blueberries, banana
2 slices of pizza
1 Pagliacci Salad
Double Americano
2 chicken thighs w/mushrooms, zuchinni, carrots
7 drinks
Cod & Fries from Pike Street Fish Fry

1.28.11 - Back Squats & Press

236.4

Strength:
Back Squats - Sets of three up to #225, then I quit mostly because it wasn't feeling right.

Press:
2 reps at 115
2 reps at 120
2 reps at 125
2 reps at 125
2 reps at 125

Food:
Shake - whey, milk, banana, blueberries
Fries
Bacon cheeseburger
2 spare ribs
4 drinks

1.27.11 - Bench Press + Chipper - 7 rounds of 7 movements

236.4

Metcon:
7 Lateral Lunges (each side)
7 HSPU
7 KB Swing (#53)
7 Abmat Situps
7 Box Jumps
7 knees to chest
7 Single Arm KB Push Press (#35)

24:49 - I may have only done 6 rounds. In fact, I'm pretty sure that's the case. I hate doing these chipper work outs. They wear me down really badly and I don't seem to be getting any better at them. I'm always last or near to last. Maybe it'll be different when I'm down another 20 pounds. I told Jess tonight that I probably won't do one again for a while. I'll just go work out on my own somewhere.

Strength:
Bench Press
3 X 5 at 95 (warm-up)
3 reps at 135
3 reps at 155
3 reps at 175
3 reps at 185
3 reps at 185

Sitting Leg Curls
5 X 6 at 195

Note: I hate using machines, but I have to do something to start hitting my hamstrings more effectively than what I can get just doing squats and deadlifts.

Food:
2 eggs
4 slices of bacon
1 apple
Double Americano
Jimmy John's Sandwich - bread, mayo, turkey, cheese, peppers, onions, etc.

1.26.11 - Unintentional Rest Day - Sumo Deadlifts

236.2

Strength:
Sumo Deadlifts
5-5-3-3-1

Note: missed this workout due to helping Mom move all that crap on the side of the house

Food:
Milk
Sausage, Egg, and Cheese Croissant
2 ham sandwiches
2 slices of pizza

1.25.11 - Tire Flips, Thrusters, & Double Unders

235.6

Metcon:
3 Tire Flips (medium tire)
10 Thrusters (#75)
35 Double Unders (105 single skips 3/1 conversion)
X5

28:21 (Time not a good benchmark due to staggered starts on the tire)

Food:
1 egg
4 slices of bacon
applesauce
milk
Double Americano
nuts & dried fruit
Teriyaki Chicken (spicy)
Coleslaw
Double Americano
Chicken broth
cheese

1.24.10 - Rest Day - Sick

235.6

Woke up feeling better but still had some pain in my stomach and back, so no work out. Chicken broth around 6pm really helped me turn the corner.

Food:
2 eggs
a few veggies
nuts & dried fruit (little bit)
2 jumbo jacks w/cheese

1.23.11 - Rest Day - Sick

236.6

Rest Day - not feeling well again. Stomach still upset from last night.

Food:
Banana (small)
applesauce
2 slices of pizza
Double Americano
Popcorn (movie)

1.22.11 - Rest Day - Sick

237.6

Rest Day

Food:
Two eggs, scrambled
Spinach
Avocado
Double Americano
Double Americano
Meat Bowl (w/beans) from Taco Truck
Avocado
4 pieces of chocolate

Note: Really bad upset stomach after eating the meat bowl/salad thing.

1.21.11 - Deadlifts

235.8

Strength:
Deadlifts
5 reps at 135
5 reps at 185
3 reps at 225
1 rep at 245
1 rep at 265
1 rep at 285
1 rep at 305
1 rep at 315
partial at 325

then

3 reps at 285

Note: could have gotten the 325 if I'd tried just a bit harder.

Food:
3 eggs, scrambled with cheese
4 slices of bacon
Milk
Apple
Sausage with bun (two pieces of bread)
cheese
pico
Fries
Coleslaw
Drinks
Doritos

Note: the only big violations here are the bun on the sausage and the late-night Doritos.

1.20.11 - Sick Rest Day

235.4

Rest Day. This sucks but I need to take another rest day if I am ever going to get over this cold.

Food:
3 eggs, scrambled with Jalapenos and cheese
Milk

1.19.11 - Power Snatch, Ring Dips, and Good Mornings

235.8 - Yay!

Metcon:
5 Power Snatches (#75)
10 Ring Dips (blue band)
5 Good Mornings (#75)
AMRAP 15 Minutes

8 1/3 rounds

Food:
3 eggs, scrambled w/jalapenos & mushrooms
3 slices of bacon
Milk
Meat Bowl from Taco Truck w/avocado
6 pieces of chocolate
hot chocolate

1.18.11 - 500m Row, 20 Pushups, 400m Run

237.2

Strength:
Bench Press
5 reps at 135
5 reps at 155
5 reps at 165
5 reps at 175
3 reps at 185
3 reps at 190

Metcon:
500m Row
20 Pushups
400m Run
X4

28:48 - not a good benchmark since at the end of each round you have to wait for a rower to become available.

Food:
3 eggs, scrambled w/jalapenos and mushrooms
4 slices of bacon
1 Italian Sausage
Double Americano
Flank Steak
Veggies
Double Americano
6 pieces of chocolate

1.17.2011 - Sick Rest Day

239.2

Sick Rest Day - sore throat

1.16.11 - Sick Rest Day

241.6

Woke up with a sore throat. Too many nights out last week. Probably.

Food:
Meat Bowl/Salad from Taco Truck
Double Americano
Frozen Veggies
Flank Steak
Two italian sausages
Spinach

1.15.11 - Rest Day

240.6

Rest Day

Need to get back in the gym tomorrow. Priorities are Bench Press, Good Mornings, Deadlifts, Abs, Inverse Rows, and Double Unders.

Food:
4 eggs scrambled w/cheese, jalapenos, and mushrooms
Milk
Double Americano

1.14.11 - Rest Day

238.0

Rest Day - not feeling especially well. Long night.

1.13.11 - Taylor's Birthday WOD

240.0

Metcon:
Taylor's Birthday WOD
2 Rounds of:
25 Double Unders
25 Overhead Lunges (45/25)
25 Toes to Bar
25 Double Unders
25 Tuck Jumps
25 Push-Ups (hand release)
25 Double Unders

Food:
3 eggs scrambled with green pepper, mushrooms, and cheese
Bacon
Milk

Goals for 2011

So, I squatted #315 today. That's pretty good and I'm pretty darn happy about it. But, I knew this was coming and I've already been thinking about my next set of goals, so here they are.

Major Lifts
Back Squat: 425 Pounds
Deadlift: 500 Pounds
Power Clean: 200 Pounds
Bench Press: 250 Pounds
Strict Press: 170 Pounds

Other Lifts
Push Jerk: 230 Pounds
Push Press: 250 Pounds
Power Snatch: 185 Pounds

Other Goals
800m Run: 3:00
1 Mile Run: 6:20
3 Mile Run: 22:00
2K Row: 7:40
Double Unders: 100 Consecutive
Handstand Pushups: Get comfortable with these
Pullups: 30 consecutive
Muscle Ups: Start doing these
Body weight: 215 Pounds

Some of these goals may seem pretty lofty, but the truth is that if I keep losing the weight AND I keep getting stronger, many of these will fall in line. The run times will also depend to a large degree on how well I do with posterior chain development.

1.12.11 - Back Squat

240.8

Strength:
Back Squat
2-2-2-1-1-1-1

#315

Note: took smaller jumps, #20 until I got to #285 and then went down to #10 jumps and sets of 1. This seemed to work out pretty well. Also, I made 2 attempts at #325 but didn't quite have depth at the bottom.

Food:
3 scrambled eggs w/cheese, green pepper, & mushrooms
5 slices of bacon
Milk
Double Americano
Double Americano
Meat Bowl/Salad from Taco Truck
Avocado
Hot Chocolate
3 pieces of dark chocololate (72%)

1.11.11 - Deadlift + Tabata Bear Complex

237.6

Strength:
Deadlift
5-5-5

Metcon:
Tabata Bear Complex
Deadlift
Hang Clean
Front Squat
Push Press
Back Squat

1.10.11 - 2K Row + Max Pullups

241.4

Metcon:
2K Row

8:14

then 3 attempts at max pullups

1st attempt: 6
2nd attempt: 10
3rd attempt: 12

Food:
3 eggs scrambled with cheese and green pepper
5 slices of bacon (thin)
Double Americano
Double Americano
Flank Steak over veggies mixed with cheese
Hot Chocolate
dried berries, nuts, and seeds (very small amount)

1.9.11 - Rest Day

244.4

Rest Day

1.8.11 - Rest Day

243.0

Rest Day - no plans to work out at all.

1.7.11 - The Seven (mini)

241.6

Metcon:
5 rounds of the following:
7 thrusters (#95)
7 Knees-to-elbows (subbed v-ups)
7 Deadlifts (#185)
7 Burpees
7 KB Swings (#53)
7 Pullups

25:09

This is an abbreviated version of "The Seven", which is 7 rounds of all of the above movements as well as HSPU. The RX loads are higher as well.

This was a killer WOD. At the same time, it's one of those WODs where I wish I was more diligent about my diet. Today was my fifth day in a row working out and I'm pretty sure that if I was being strict on my diet I would have dropped a pound or two. But, so far that isn't the case. Then, when I do a WOD like this and I get through it okay, I wonder about my reasoning on the diet thing. It's like I'm running in place with the weight loss thing. I have to get serious about the diet or the weight simply isn't going anywhere. Getting down to 215 or so by the end of the year should not be any kind of problem with the way I work out, and if I was truly serious about it, I ought to be able to hit that number by May or June.

Food:
Milk
4 slices of bacon
chicken breast
Nuts & dried fruit

1.6.11 - Tabata Squats (bottom to bottom) + 1 mile run

240.6

Metcon:
Tabata Air Squats Bottom-to-bottom
followed by 1 mile run

squat total: 95
time: 14:09

Mile took slightly less than 10 minutes. Tabata is 4 minutes but I didn't take off on the run for about 20 seconds or so, which puts my time around 9:50 or something like that. That isn't horrible considering that my legs were basically dead from the Tabata. It would be nice to get a real mile split though, just to see where I am. My 800m time the other day was 3:57. I'm guessing if I had done a mile that day, that it would have come in around 8:20 - 8:30. So, for a goal, my thinking right now is that 7:50 is a good target if we do this in the next month. Consistency with the hamstring work will help with that, as will dropping some more weight. Even dropping only 10 pounds or so would be huge.

1.5.11 - Power Cleans, Pike Pushups, Wall Balls

240.6

Metcon:
AMRAP 15 Minutes
2 Power Cleans (#115)
4 Pike Pushups
8 Wall Balls (#20)

Strength:
Weighted Step-ups
2 X 8 at #25

One-Legged Deadlifts
#65

Not sure how many I did. It was pretty much a joke though. My ankle instability is so bad that I can't really do this movement at this point.

1.4.11 - Press

239.6

Strength:
Press
3-3-3-3-3-3-3-1-1

#121 on the final set of three. #135 on the last set of 1.

Food:
Milk

1.3.11 - 100 Burpees

238.4

Metcon:
100 Burpees
Run 150m after each set of 25

19:39

Food:
Milk
Two Tacos
Double Americano
2 Roast Beef Sandwiches
4 small potatoes
Cake & Ice Cream

1.2.11 - Rest Day

241.0

Rest Day

Food:
Double Cheeseburger
Double Americano
Dried Fruit & Nuts
Summer Sausage
Cheese
Crackers
Chicken Noodle Soup

1.1.11 - Rest Day

241.8

Rest Day - no plans to work out.