Since I recorded that last note, I've been able to get myself to turn off the light a little bit earlier and I think overall that I'm feeling a little bit better. But, something I noticed yesterday was that I felt groggy throughout most of the day, even though I probably got 6-7 hours, which is usually enough for me to function. Anyway, it occurred to me that part of the problem might be the amount of melatonin I'm taking (9 mg at night). So, I looked it up and found one website where they claimed that a known side effect of melatonin is sleepiness during the day, which sounds reasonable especially if you're taking a large dose and traces of the substance are still active in the body the next day.
So, to address this I cut it down to 6 mg last night, and while I still feel a bit tired as I write this, it's nowhere near as bad as yesterday. I'll try to stick to 6 mg for a few days and then move it down to 3 mg and see how that works.
Also, I have a sleep study scheduled for early next month. This is one of those take-home deals where you check out the equipment the night before and then bring it back in the morning. Supposedly, this sort of test can help diagnose sleep apnea, which I really hope I don't have. I suspect my problem is that I'm just not a good sleeper and that I'm effectively walking around with narcolepsy most of the time. I have noticed, for instance, on those rare occasions where I do get enough sleep, that I feel remarkably different that day. Everything is better.
Something else to consider is that I haven't worked out for about 2 weeks now.
Thursday, October 17, 2013
Monday, October 14, 2013
Lack of Sleep Insanity
I feel like complete crap today. The lack of sleep hits me the hardest on Mondays. I can't concentrate on anything at work and after work, all I want to do is sit in my condo and read or watch TV - as opposed to going to CrossFit or meeting up with people at a happy hour event or really anything at all that's more productive than just hanging out with my TV and my cat. It's really pretty brutal and it's beyond me why I do this to myself. What is going through my head at night that I'm unable to put myself to bed?
The way I've fixed other problems is by writing about them. Something about the process of writing about an issue and tracking it over time seems to help keep it top of mind. All I know is that this is killing me right now on a number of different levels; throughout the week, I'm more or less miserable and unproductive, unable to concentrate on anything that's the least bit cognitively demanding, and really just sort of barely scraping by. The toughest part is dealing with ambiguous tasks, which is probably 3/4 of my job, or dealing with the rare escalation or crisis situation that gives me the stimulation necessary to focus and concentrate.
The way I've fixed other problems is by writing about them. Something about the process of writing about an issue and tracking it over time seems to help keep it top of mind. All I know is that this is killing me right now on a number of different levels; throughout the week, I'm more or less miserable and unproductive, unable to concentrate on anything that's the least bit cognitively demanding, and really just sort of barely scraping by. The toughest part is dealing with ambiguous tasks, which is probably 3/4 of my job, or dealing with the rare escalation or crisis situation that gives me the stimulation necessary to focus and concentrate.
Wednesday, September 18, 2013
9.18.2013 - Hang Squat Cleans, Shoulder To Overhead, Jump Rope
???
WOD:
10 Hang Squat Cleans (#115)
10 Shoulder To Overhead (#115)
60 Single Skips
3 rounds in 16:38
60 Pushups
Food:
Protein Shake
1/2 Chicken
Broccoli
Cauliflower
Coffee
WOD:
10 Hang Squat Cleans (#115)
10 Shoulder To Overhead (#115)
60 Single Skips
3 rounds in 16:38
60 Pushups
Food:
Protein Shake
1/2 Chicken
Broccoli
Cauliflower
Coffee
Tuesday, September 17, 2013
Monday, July 8, 2013
Get Back on the Horse
It's about that time to get back on the horse (i.e. the scale) and start trying to make forward progress again.
It's weird the way my brain works. I went most of three months and dropped some weight and got a little bit of my metcon back, but then I hit allergy season and I started getting mentally exhausted, bored, and frustrated at work, which is probably why I dropped the daily logging that was working so well. Now, I've no doubt regressed. I'm probably back up around 265-267. Honestly, if I can get myself back to 250 by the end of the year, I should count that as a huge success. I'll look better and feel better, for sure.
It's weird the way my brain works. I went most of three months and dropped some weight and got a little bit of my metcon back, but then I hit allergy season and I started getting mentally exhausted, bored, and frustrated at work, which is probably why I dropped the daily logging that was working so well. Now, I've no doubt regressed. I'm probably back up around 265-267. Honestly, if I can get myself back to 250 by the end of the year, I should count that as a huge success. I'll look better and feel better, for sure.
Thursday, May 16, 2013
5.16.2013, Deadlifts
260.8
Deadlifts
1 X 5 at 340
3 X 5 at 305
Food:
Protein Shake
Pork w/Fruit Compote
Protein Shake
Snickers
Stir Frey - chicken, broccoli, onion, bell pepper, green curry
Dark Chocolate Almonds
Deadlifts
1 X 5 at 340
3 X 5 at 305
Food:
Protein Shake
Pork w/Fruit Compote
Protein Shake
Snickers
Stir Frey - chicken, broccoli, onion, bell pepper, green curry
Dark Chocolate Almonds
Tuesday, May 14, 2013
5.14.2013, Rest Day
262.4
Rest Day
Food:
Italian Sausage
Salad
Almonds
Pizza, 1 slice
2 beef patties
2 slices of bread
Notes:
10:15 PM: Trying to get back into my routine. Took a rest day today to go look at a cat. Decided against the cat, at least for now.
Rest Day
Food:
Italian Sausage
Salad
Almonds
Pizza, 1 slice
2 beef patties
2 slices of bread
Notes:
10:15 PM: Trying to get back into my routine. Took a rest day today to go look at a cat. Decided against the cat, at least for now.
5.13.2013, Day 90 of 90
262.4
Power Snatches
10 sets of 2
#75
*Kept it light on purpose
Back Squats
5 reps at 135
4 reps at 185
3 reps at 225
2 reps at 255
1 rep at 285
Food:
Protein Shake
Salad
Salad
Ice Cream
Almonds
Plantain Chips
Power Snatches
10 sets of 2
#75
*Kept it light on purpose
Back Squats
5 reps at 135
4 reps at 185
3 reps at 225
2 reps at 255
1 rep at 285
Food:
Protein Shake
Salad
Salad
Ice Cream
Almonds
Plantain Chips
5.10.2013, Day 87 of 90
262.0
262.4
A.
Take 15 minutes to build to a heavy Snatch.
B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay sound.
C.
Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.
You choose the loads.
Food:
Almonds
Plantain Chips
Brisket
Pork Ribs
Mac & Cheese
Notes:
12:34 PM: I'm basically not dieting right now. I'm trying to not be too horrible with my choices, but I've been slacking off more and more over the last 5 weeks or so. Anyway, I need to get back on to that routine, because it obviously was working. I hit a low point of 260.6 I believe and now I'm hovering steadily about two pounds above that level.
This turned into an unintentional rest day. I got to the gym and found out that they closed early.
262.4
Take 15 minutes to build to a heavy Snatch.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay sound.
Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.
Food:
Almonds
Plantain Chips
Brisket
Pork Ribs
Mac & Cheese
Notes:
12:34 PM: I'm basically not dieting right now. I'm trying to not be too horrible with my choices, but I've been slacking off more and more over the last 5 weeks or so. Anyway, I need to get back on to that routine, because it obviously was working. I hit a low point of 260.6 I believe and now I'm hovering steadily about two pounds above that level.
This turned into an unintentional rest day. I got to the gym and found out that they closed early.
Friday, May 10, 2013
Tuesday, May 7, 2013
5.7.2013, Day 85 of 90
262.0
Strength:
Deadlifts
Worked to 1 set of 5 at #335
Metcon:
70 Pullups (green band)
60 Pike Pushups
16:00 minutes
2K Row (9:01)
450 single skips
Food:
Protein Shake
Banana
Lamb Stew
Mashed Potatoes
Carrots
Salad
Italian Sausage
Strength:
Deadlifts
Worked to 1 set of 5 at #335
Metcon:
70 Pullups (green band)
60 Pike Pushups
16:00 minutes
2K Row (9:01)
450 single skips
Food:
Protein Shake
Banana
Lamb Stew
Mashed Potatoes
Carrots
Salad
Italian Sausage
Friday, May 3, 2013
Tuesday, April 30, 2013
4.30.2013, Day 78 of 90
260.8
Rest Day
Food:
Protein Shake
1/2 Chicken
Root Vegetables
Sweet Potatoes
Almonds
Plantain Chips
Banana
Chicken Breast
Salad
Rib-eye steak
Notes:
8:45 PM: I had every intention of working out today but realized in the afternoon that it wasn't going to happen. The squat volume yesterday was significant and I got an abdominal muscle spasm last night that I can still feel.
Rest Day
Food:
Protein Shake
1/2 Chicken
Root Vegetables
Sweet Potatoes
Almonds
Plantain Chips
Banana
Chicken Breast
Salad
Rib-eye steak
Notes:
8:45 PM: I had every intention of working out today but realized in the afternoon that it wasn't going to happen. The squat volume yesterday was significant and I got an abdominal muscle spasm last night that I can still feel.
Monday, April 29, 2013
4.29.2013, Day 77 of 90
261.6
Invictus:
A.
Three sets, not for time, of:
V-Ups x 15-20 reps
(perform as quickly as possible)
Double-Unders x 30 reps
Skin the Cats x 5 reps
B.
Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
5 reps at 65
5 reps at 75
5 reps at 85
4 reps at 95
4 reps at 105
User the 24-inch box for the box jumps.
(reset on the ground each time before next jump)
Rest 3 minutes
C.
Back Squat @ 30X0
*Set 1. x 5 reps 185
*Set 2. x 3 reps 235
*Set 3. x 1 rep 275
*Set 4. x 3 reps 260
*Set 5. x 3 reps 275
*Set 6. x 2 reps 290
*Set 7. x 5 reps 245
*Set 8. x 5 reps 225
*Set 9. x 5 reps 225
*Set 10. x 5 reps 225
Rest exactly 2 minutes between sets.
Food:
Bagel with Cream Cheese
Latte
Skirt Steak Burrito
Protein Shake
Rib-eye steak
Notes:
2:19 PM: Really need to get back to eating well this week. I'm almost done with the 90 days and it looks like I'm going to come in at around 10 pounds lost, which is okay. The next step is to try and get under 255 by the end of June and I'm already thinking ahead that if I can make that goal, then getting to 245 by the end of September should be very doable. But, for those things to happen, I need to get back to eating right and working out 4 days per week. Last week I only worked out twice.
A problem I think is that, on a day to day basis, I'm so generally unhappy that it's easy to reach for stuff like ice cream. But, I've been noting in my head as well that the ice cream gets routine when I let myself have it like I have lately. I actually enjoy it more when I haven't had it for a few weeks. There's a term for that I believe, which has to do with decreased levels of dopamine production (or uptake or whatever) when you have ice cream (or meth or whatever) over and over again.
Then I come in to work on a day like today and just can't get things going. Man, I just really hate it here. Now I'm stuck in this office completely isolated from the world and I have nothing but incredibly boring tasks in front of me that don't matter to anyone but Steve. There's no family at home. No dog or cat. No vacation to look forward to. I don't have any books that I'm excited about right now. Baseball is kind of interesting, but not really a passion. Game of Thrones is interesting, but of course I know where the story is going. The best part of this last weekend was sitting at the Allegro talking to Steve and Garrett. Basically, I don't have a life is what it's getting down to. I hate my job and I don't have a life outside of that job, and so nothing much to look forward to or work towards on a daily basis. Of course, I have CrossFit, but that's more like something that I just subject myself to than something to look forward to.
10:47 PM: Excellent combination of volume and heavy load on the squats today. Not sure if I've ever done that kind of a squat workout before.
Invictus:
A.
Three sets, not for time, of:
V-Ups x 15-20 reps
(perform as quickly as possible)
Double-Unders x 30 reps
Skin the Cats x 5 reps
B.
Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
5 reps at 65
5 reps at 75
5 reps at 85
4 reps at 95
4 reps at 105
User the 24-inch box for the box jumps.
(reset on the ground each time before next jump)
Rest 3 minutes
C.
Back Squat @ 30X0
*Set 1. x 5 reps 185
*Set 2. x 3 reps 235
*Set 3. x 1 rep 275
*Set 4. x 3 reps 260
*Set 5. x 3 reps 275
*Set 6. x 2 reps 290
*Set 7. x 5 reps 245
*Set 8. x 5 reps 225
*Set 9. x 5 reps 225
*Set 10. x 5 reps 225
Rest exactly 2 minutes between sets.
Food:
Bagel with Cream Cheese
Latte
Skirt Steak Burrito
Protein Shake
Rib-eye steak
Notes:
2:19 PM: Really need to get back to eating well this week. I'm almost done with the 90 days and it looks like I'm going to come in at around 10 pounds lost, which is okay. The next step is to try and get under 255 by the end of June and I'm already thinking ahead that if I can make that goal, then getting to 245 by the end of September should be very doable. But, for those things to happen, I need to get back to eating right and working out 4 days per week. Last week I only worked out twice.
A problem I think is that, on a day to day basis, I'm so generally unhappy that it's easy to reach for stuff like ice cream. But, I've been noting in my head as well that the ice cream gets routine when I let myself have it like I have lately. I actually enjoy it more when I haven't had it for a few weeks. There's a term for that I believe, which has to do with decreased levels of dopamine production (or uptake or whatever) when you have ice cream (or meth or whatever) over and over again.
Then I come in to work on a day like today and just can't get things going. Man, I just really hate it here. Now I'm stuck in this office completely isolated from the world and I have nothing but incredibly boring tasks in front of me that don't matter to anyone but Steve. There's no family at home. No dog or cat. No vacation to look forward to. I don't have any books that I'm excited about right now. Baseball is kind of interesting, but not really a passion. Game of Thrones is interesting, but of course I know where the story is going. The best part of this last weekend was sitting at the Allegro talking to Steve and Garrett. Basically, I don't have a life is what it's getting down to. I hate my job and I don't have a life outside of that job, and so nothing much to look forward to or work towards on a daily basis. Of course, I have CrossFit, but that's more like something that I just subject myself to than something to look forward to.
10:47 PM: Excellent combination of volume and heavy load on the squats today. Not sure if I've ever done that kind of a squat workout before.
Friday, April 26, 2013
4.26.2013 Day 74 of 90
262.0
Rest Day
Food:
Salad
Protein Shake
1/2 piece of chicken
plantain chips
sausage
cheese
almond butter
peanut butter
Rest Day
Food:
Salad
Protein Shake
1/2 piece of chicken
plantain chips
sausage
cheese
almond butter
peanut butter
Thursday, April 25, 2013
4.25.2013, Day 73 of 90, Rest Day
261.0
Rest Day
Food:
2 eggs
Bacon Cheeseburger (1000 kcal)
Protein Shake
Rest Day
Food:
2 eggs
Bacon Cheeseburger (1000 kcal)
Protein Shake
Wednesday, April 24, 2013
4.24.2013, Day 72 of 90
261.0
Metcon:
FGB Sequence
1 min row (calories)
1 min jump rope
1 min burpees
1 min lunges
1 min rest
X3
219
Food:
1/2 piece of chicken
Medium Salad
Protein Shake
4 Lamb Chops
Ice Cream
Metcon:
FGB Sequence
1 min row (calories)
1 min jump rope
1 min burpees
1 min lunges
1 min rest
X3
219
Food:
1/2 piece of chicken
Medium Salad
Protein Shake
4 Lamb Chops
Ice Cream
4.23.2013, Day 71 of 90
260.6
Invictus:
B. Snatch Grip Push Press & Strict Pullups
4 sets of each with 2 minutes rest between each movement
SGPP
4 reps at 115
4 reps at 115
4 reps at 115
5 reps at 135
Strict Pullups
4
3
3
3
No band on any of these
C. Max Pike Pushups X2
20
15
D. Metcon - 10 minute AMRAP
6-7 Strict Pullups (Red Band on first two rounds then blue on the last)
15 Hand Release Pushups
90 Single Skips
3 rounds - I went to about 10:30 to complete the last round
Food:
Pastry - cheese Danish
Salad
Protein Shake
Almonds
Protein Shake
2 tacos, al pastor
3 lamb chops
Invictus:
B. Snatch Grip Push Press & Strict Pullups
4 sets of each with 2 minutes rest between each movement
SGPP
4 reps at 115
4 reps at 115
4 reps at 115
5 reps at 135
Strict Pullups
4
3
3
3
No band on any of these
C. Max Pike Pushups X2
20
15
D. Metcon - 10 minute AMRAP
6-7 Strict Pullups (Red Band on first two rounds then blue on the last)
15 Hand Release Pushups
90 Single Skips
3 rounds - I went to about 10:30 to complete the last round
Food:
Pastry - cheese Danish
Salad
Protein Shake
Almonds
Protein Shake
2 tacos, al pastor
3 lamb chops
Monday, April 22, 2013
4.22.2013, Day 70 of 90, Rest Day
262.0
Rest Day
Food:
Protein Shake (130 kcal)
1/2 chicken
squash
Protein Shake (220 kcal)
2 pieces of chicken, fried
Ice cream
Rest Day
Food:
Protein Shake (130 kcal)
1/2 chicken
squash
Protein Shake (220 kcal)
2 pieces of chicken, fried
Ice cream
Sunday, April 21, 2013
4.21.2013, Day 69 of 90, Rest Day
263.2
Rest Day
Food:
Protein Shake
Americano with 1/2
3 egg scrambler - cheese, zuchini, onion, mushroom
Fried Chicken Sandwich
Rest Day
Food:
Protein Shake
Americano with 1/2
3 egg scrambler - cheese, zuchini, onion, mushroom
Fried Chicken Sandwich
Saturday, April 20, 2013
4.20.2013, Day 68 of 90, Rest Day
260.8
Rest Day
Food:
Protein Shake (220 kcal)
Notes:
1:08 pm: Interesting weight readings the last few days. It's an important lesson considering that I've let the diet flag a little bit the last six weeks and thought that I had stopped making progress. But, I'm still logging almost everything that I eat and all in all it hasn't been too bad. Interesting though that I had that donut feast on Wednesday night and the weight still went down. I think what's happening is that the fat is coming off but my body is probably retaining water to keep the weight stable, and so that's why it looks like I'm not making progress when in actuality I am. Then, at a certain point, the body simply makes an adjustment and the difference shows up on the scale. This makes me think that if I keep doing what I'm doing, I could have myself down to 245 or so by the end of September. Reasoning this out, if I can get to 255 by the end of May, that gives me four entire months to get down another 10 pounds to 245. I wonder if that's the wrong goal though. If, by not setting the goal high enough, I end up losing focus and don't make any progress at all. Maybe the goal should be to get under 240 by the end of September. That would be harder, but is also very doable. Then I just maintain that over the holidays and begin a new challenge in mid-January or something like that.
Rest Day
Food:
Protein Shake (220 kcal)
Notes:
1:08 pm: Interesting weight readings the last few days. It's an important lesson considering that I've let the diet flag a little bit the last six weeks and thought that I had stopped making progress. But, I'm still logging almost everything that I eat and all in all it hasn't been too bad. Interesting though that I had that donut feast on Wednesday night and the weight still went down. I think what's happening is that the fat is coming off but my body is probably retaining water to keep the weight stable, and so that's why it looks like I'm not making progress when in actuality I am. Then, at a certain point, the body simply makes an adjustment and the difference shows up on the scale. This makes me think that if I keep doing what I'm doing, I could have myself down to 245 or so by the end of September. Reasoning this out, if I can get to 255 by the end of May, that gives me four entire months to get down another 10 pounds to 245. I wonder if that's the wrong goal though. If, by not setting the goal high enough, I end up losing focus and don't make any progress at all. Maybe the goal should be to get under 240 by the end of September. That would be harder, but is also very doable. Then I just maintain that over the holidays and begin a new challenge in mid-January or something like that.
Friday, April 19, 2013
4.19.2013, Day 67 of 90
261.0
Invictus:
Deadlifts
Worked up to 5 reps at #325
Clean & Jerk
Worked on technique at #135
Bench Press
1. 5 reps @ 160
2. 3 reps @ 165
3. 1 rep @ 190
4. 3 reps @ 180
5. 3 reps @ 190
6. 2 reps @ 200
7. 7 reps @ 165
8. 7 reps @ 165
9. 7 reps @ 165
10. 7 reps @ 165
Food:
Banana
Chicken, 1/2
Butternut Squash
Protein Shake
Invictus:
Deadlifts
Worked up to 5 reps at #325
Clean & Jerk
Worked on technique at #135
Bench Press
1. 5 reps @ 160
2. 3 reps @ 165
3. 1 rep @ 190
4. 3 reps @ 180
5. 3 reps @ 190
6. 2 reps @ 200
7. 7 reps @ 165
8. 7 reps @ 165
9. 7 reps @ 165
10. 7 reps @ 165
Food:
Banana
Chicken, 1/2
Butternut Squash
Protein Shake
Thursday, April 18, 2013
4.18.2013, Day 66 of 90
263.2
Invictus:
Power Cleans
4 sets at 2.2.2.2 (subsets of two with 10 seconds between)
#145
Clean Pulls
4 sets at 1.1.1
#195
3 rounds for time:
400m Row
10 Burpees
20 KTE
14:41
Food:
Banana
Salad
Protein Shake
3 Tacos, al pastor
Invictus:
Power Cleans
4 sets at 2.2.2.2 (subsets of two with 10 seconds between)
#145
Clean Pulls
4 sets at 1.1.1
#195
3 rounds for time:
400m Row
10 Burpees
20 KTE
14:41
Food:
Banana
Salad
Protein Shake
3 Tacos, al pastor
Wednesday, April 17, 2013
Tuesday, April 16, 2013
4.16.2013, Day 64 of 90
263.2
Invictus:
D.
Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (55/35 lbs)
150m Run
Kettlebell Swing x 15 reps (32/24 kg)
3 rounds + 1 man-maker but in the last round I could only do 2 man-makers
Food:
Banana
Salad
Protein Shake
Almonds
Soup
Invictus:
D.
Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (55/35 lbs)
150m Run
Kettlebell Swing x 15 reps (32/24 kg)
3 rounds + 1 man-maker but in the last round I could only do 2 man-makers
Food:
Banana
Salad
Protein Shake
Almonds
Soup
Monday, April 15, 2013
4.15.2013, Day 63 of 90, Erika's Birthday WOD
264.6
Metcon:
1600m Row
100 KB Swings (#70)
600 single skips
80 Wall Balls (#20)
1600m Row
~42:30*
*Time is approximate because the rowers were upstairs and so I started a bit later than everyone else. When I came downstairs at the end, the time was 44:30, so I just gave myself 2 minutes back and called it good.
I still want to get this workout or something similar in sometime this week:
Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
Food:
Salad
Protein Shake
Almonds
Large Quesadilla, Al Pastor
Soup
Metcon:
1600m Row
100 KB Swings (#70)
600 single skips
80 Wall Balls (#20)
1600m Row
~42:30*
*Time is approximate because the rowers were upstairs and so I started a bit later than everyone else. When I came downstairs at the end, the time was 44:30, so I just gave myself 2 minutes back and called it good.
I still want to get this workout or something similar in sometime this week:
Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
Food:
Salad
Protein Shake
Almonds
Large Quesadilla, Al Pastor
Soup
4.14.2013, Day 62 of 90
265.8
Rest Day
Food:
Protein Shake
Soup
2 donuts
Almonds with chocolate and toffee
Rest Day
Food:
Protein Shake
Soup
2 donuts
Almonds with chocolate and toffee
Sunday, April 14, 2013
4.13.2013, Day 61 of 90
265.6
Rest Day
Food:
Protein Shake (220 kcal)
Apple Fritter
Pizza
Popcorn
Dry Sausage
Cheddar Cheese
Brie
Plantain Chips
Rest Day
Food:
Protein Shake (220 kcal)
Apple Fritter
Pizza
Popcorn
Dry Sausage
Cheddar Cheese
Brie
Plantain Chips
Friday, April 12, 2013
4.12.2013, Day 61 of 90
265.6
Strength:
Back Squats
10 reps at 185
10 reps at 205
10 reps at 225
1 rep at 275
1 rep at 305
1 rep at 315
Power Cleans
5 reps at 135
5 reps at 155
Clean Pulls
5 X 2 at 175
Barbell Rows
6 X 5 at 145
Food:
Teriyaki Chicken
Brown Rice, small scoop
Protein Shake (220 kcal)
Protein Shake (220 kcal)
Strength:
Back Squats
10 reps at 185
10 reps at 205
10 reps at 225
1 rep at 275
1 rep at 305
1 rep at 315
Power Cleans
5 reps at 135
5 reps at 155
Clean Pulls
5 X 2 at 175
Barbell Rows
6 X 5 at 145
Food:
Teriyaki Chicken
Brown Rice, small scoop
Protein Shake (220 kcal)
Protein Shake (220 kcal)
Thursday, April 11, 2013
4.11.2013, Day 60 of 90, Deadlift PR
266.6
Strength:
Deadlifts
worked to #355, which is a new PR
then 5 reps at #315
Strict Press
5 reps at 95
5 reps at 110
5 reps at 120
5 reps at 130
5 reps at 130
5 reps at 130
5 reps at 115
5 reps at 115
5 reps at 115
5 reps at 95
Food:
Salad
Almonds
Banana
2 chicken thighs
Strength:
Deadlifts
worked to #355, which is a new PR
then 5 reps at #315
Strict Press
5 reps at 95
5 reps at 110
5 reps at 120
5 reps at 130
5 reps at 130
5 reps at 130
5 reps at 115
5 reps at 115
5 reps at 115
5 reps at 95
Food:
Salad
Almonds
Banana
2 chicken thighs
Wednesday, April 10, 2013
4.10.2013, Day 59 of 90, Rest Day
266.8
Rest Day
Food:
Protein Shake
Teriyaki Chicken
Brown Rice, small scoop
Happy Hour Food -Cheese,Crackers,Bread,Clams
2 drinks - vodka soda
Rest Day
Food:
Protein Shake
Teriyaki Chicken
Brown Rice, small scoop
Happy Hour Food -Cheese,Crackers,Bread,Clams
2 drinks - vodka soda
Tuesday, April 9, 2013
4.9.2013, Day 58 of 90
265.8
Invictus:
B.
Five sets for max load of the following barbell complex:
*Hang Clean x 3 reps
*Front Squat x 3 reps
*Jerk x 3 reps
135 - 140 - 140 - 145 - 145
Food:
Protein Shake (220 kcal)
Teriyaki Chicken
Brown Rice, 1 small scoop
Almonds
Banana
2 cheeseburgers
3 tacos, al pastor
Invictus:
B.
Five sets for max load of the following barbell complex:
*Hang Clean x 3 reps
*Front Squat x 3 reps
*Jerk x 3 reps
135 - 140 - 140 - 145 - 145
Food:
Protein Shake (220 kcal)
Teriyaki Chicken
Brown Rice, 1 small scoop
Almonds
Banana
2 cheeseburgers
3 tacos, al pastor
Monday, April 8, 2013
4.8.2013, Day 57 of 90
266.6
Invictus:
A.
Build to a heavy Muscle Snatch
#135
B.
Six sets of:
Power Snatch + Snatch
Rest as needed
For this, I just worked on my power snatch, mostly at 95 - 105.
C.
For max reps:
1 Minute of Muscle-Ups
worked the transitions with the blue band
Rest 60 seconds
2 Minutes of Ring Dips
Blue band
Rest 60 seconds
3 Minutes of Push-Ups
35 or so hand release
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
I did one all the way and immediately my calf cramped up, so I did 3 sets of 6 but only coming up about half way. The encouraging part of all this is that I had the strength to get up all the way. It's just the calf muscle wasn't used to being stressed that way.
Food:
Protein Shake (220 kcal)
Teriyaki Chicken
Brown Rice, 1 small scoop
Plantain Chips
Almond Butter
Cheese
Broccoli Beef (1290 kcal)
Ice Cream
Notes:
8:58 pm: I bought this broccoli beef the other day at Trader Joe's and realize now that it's just absolutely full of sugar. The beef itself is breaded, which is a no no, but the worst part is the sauce, which might not be much better than drinking a coke.
Today's workout wasn't all that taxing, when it comes right down to it. If I could do the heavy snatches, or even a true squat snatch, that would be one thing, but I just can't do that stuff very well. At the same time, if I plug away at this stuff every week, it will get better. I don't think there's any question about that.
I have to get serious again about the diet. The daily ice cream is killing me, probably more than anything else. I did make progress the first 30 days. I just need to get back to that.
Invictus:
A.
Build to a heavy Muscle Snatch
#135
B.
Six sets of:
Power Snatch + Snatch
Rest as needed
For this, I just worked on my power snatch, mostly at 95 - 105.
C.
For max reps:
1 Minute of Muscle-Ups
worked the transitions with the blue band
Rest 60 seconds
2 Minutes of Ring Dips
Blue band
Rest 60 seconds
3 Minutes of Push-Ups
35 or so hand release
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
I did one all the way and immediately my calf cramped up, so I did 3 sets of 6 but only coming up about half way. The encouraging part of all this is that I had the strength to get up all the way. It's just the calf muscle wasn't used to being stressed that way.
Food:
Protein Shake (220 kcal)
Teriyaki Chicken
Brown Rice, 1 small scoop
Plantain Chips
Almond Butter
Cheese
Broccoli Beef (1290 kcal)
Ice Cream
Notes:
8:58 pm: I bought this broccoli beef the other day at Trader Joe's and realize now that it's just absolutely full of sugar. The beef itself is breaded, which is a no no, but the worst part is the sauce, which might not be much better than drinking a coke.
Today's workout wasn't all that taxing, when it comes right down to it. If I could do the heavy snatches, or even a true squat snatch, that would be one thing, but I just can't do that stuff very well. At the same time, if I plug away at this stuff every week, it will get better. I don't think there's any question about that.
I have to get serious again about the diet. The daily ice cream is killing me, probably more than anything else. I did make progress the first 30 days. I just need to get back to that.
Sunday, April 7, 2013
4.7.2013, Day 56 of 90, Rest Day
267.0
Rest Day
Food:
Pork Carnitas
Plantain Chips
Almond Butter
Cheese
Apple Fritter
Meatballs
Fried Chicken Sandwich
Ice Cream
Rest Day
Food:
Pork Carnitas
Plantain Chips
Almond Butter
Cheese
Apple Fritter
Meatballs
Fried Chicken Sandwich
Ice Cream
Saturday, April 6, 2013
4.6.2013, Day 55 of 90, Rest Day
268.0
Rest Day
Food:
Protein Shake (350 kcal)
Pork Carnitas
Salad
Popcorn
Ice Cream
Rest Day
Food:
Protein Shake (350 kcal)
Pork Carnitas
Salad
Popcorn
Ice Cream
4.5.2013, Day 54 of 90, Thrusters
266.0
WOD:
Open WOD 13.5
AMRAP 4 Minutes
15 Thrusters (#100)
15 C2B Pullups
15 thrusters
Food:
Protein Shake (220 kcal)
Skirt Steak Burrito
Plantain chips
Cheese
Dry Sausage
Flank Steak
Sausage Sandwich
WOD:
Open WOD 13.5
AMRAP 4 Minutes
15 Thrusters (#100)
15 C2B Pullups
15 thrusters
Food:
Protein Shake (220 kcal)
Skirt Steak Burrito
Plantain chips
Cheese
Dry Sausage
Flank Steak
Sausage Sandwich
Thursday, April 4, 2013
4.4.2013, Day 53 of 90, Push Press + Metcon
267.2
Strength:
Push Press
3 - 3 - 3 - 3
135-145-150-155
Metcon:
AMRAP 3 Minutes
7 v-ups
10 Box Jumps (24")
2 rounds + 7 v-ups and 4 box jumps
60 seconds rest
AMRAP 3 Minutes
10 Pushups
25 Air Squats
2 rounds + 10 Pushups and 14 Air Squats
Food:
Protein Shake (220 kcal)
Salad
Almonds
3 Tacos, Al Pastor
Strength:
Push Press
3 - 3 - 3 - 3
135-145-150-155
Metcon:
AMRAP 3 Minutes
7 v-ups
10 Box Jumps (24")
2 rounds + 7 v-ups and 4 box jumps
60 seconds rest
AMRAP 3 Minutes
10 Pushups
25 Air Squats
2 rounds + 10 Pushups and 14 Air Squats
Food:
Protein Shake (220 kcal)
Salad
Almonds
3 Tacos, Al Pastor
Wednesday, April 3, 2013
4.3.2013, Day 52 of 90, Rest Day
267.2
Unintentional rest day.
Food:
Protein Shake (220 kcal)
Salad
Almonds
Chicken Thigh
3 Tacos, Al Pastor
Unintentional rest day.
Food:
Protein Shake (220 kcal)
Salad
Almonds
Chicken Thigh
3 Tacos, Al Pastor
Tuesday, April 2, 2013
4.2.2013, Day 51 of 90, Thrusters
266.8
Strength:
B. 5 sets of
Hang Clean
Clean
Front Squat
Jerk
135 - 145 -145 - 145 - 145
C. 3 set of 8
Front Squats*
8 at 95
8 at 115
8 at 135
*This wasn't very heavy. It's supposed to be OHS but I've got tendinitis or something in my left elbow, so I'm not doing OHS right now.
D. AMRAP 9 Minutes
10 Thrusters (#135)
10 Pull-Ups (Green)
10 Pike Push-ups
2 rounds
Food:
Protein Shake (220 kcal)
Salad
Almonds
Plantain Chips
Salad
Italian Sausage, 2 links
Strength:
B. 5 sets of
Hang Clean
Clean
Front Squat
Jerk
135 - 145 -145 - 145 - 145
C. 3 set of 8
Front Squats*
8 at 95
8 at 115
8 at 135
*This wasn't very heavy. It's supposed to be OHS but I've got tendinitis or something in my left elbow, so I'm not doing OHS right now.
D. AMRAP 9 Minutes
10 Thrusters (#135)
10 Pull-Ups (Green)
10 Pike Push-ups
2 rounds
Food:
Protein Shake (220 kcal)
Salad
Almonds
Plantain Chips
Salad
Italian Sausage, 2 links
Monday, April 1, 2013
4.1.2013, Day 50 of 90, Back Squats
265.4
Strength:
B.
Six sets of:
Hang Snatch + Snatch + Overhead Squat
Rest as needed
Build over the course of the six sets.
Didn't go heavy on this. Too much pain in my wrist and elbow plus the usual mobility issues. I wonder actually if I'll ever be able to do a true snatch.
C.
Three sets of:
Halting Snatch Deadlift x 3 reps @ 5121
(pause at mid-thigh on the way up, slow and steady 5 second descent on the way down – and use straps for these)
Rest as needed
#135
D.
Five sets of:
Back Squat x 5 reps @ 80-85%
Rest 2 minutes
#215 with focus on depth at the bottom.
Food:
Protein Shake (350 kcal)
Salad (700 kcal)
Coffee w/ NDC
2 chicken thighs, fried with almond flour
2 hot italian sausages
Notes:
10:49 pm: Pretty good food day.
Strength:
B.
Six sets of:
Hang Snatch + Snatch + Overhead Squat
Rest as needed
Build over the course of the six sets.
Didn't go heavy on this. Too much pain in my wrist and elbow plus the usual mobility issues. I wonder actually if I'll ever be able to do a true snatch.
C.
Three sets of:
Halting Snatch Deadlift x 3 reps @ 5121
(pause at mid-thigh on the way up, slow and steady 5 second descent on the way down – and use straps for these)
Rest as needed
#135
D.
Five sets of:
Back Squat x 5 reps @ 80-85%
Rest 2 minutes
#215 with focus on depth at the bottom.
Food:
Protein Shake (350 kcal)
Salad (700 kcal)
Coffee w/ NDC
2 chicken thighs, fried with almond flour
2 hot italian sausages
Notes:
10:49 pm: Pretty good food day.
Sunday, March 31, 2013
3.31.2013, Day 49 of 90, Rest Day
266.4
Rest Day
Food:
Protein Shake (350 kcal)
Chicken
Peas
Beats
Fried Chicken Sandwich
Rest Day
Food:
Protein Shake (350 kcal)
Chicken
Peas
Beats
Fried Chicken Sandwich
Saturday, March 30, 2013
3.30.2013, Day 48 of 90, Rest Day
265.4
Rest Day
Food:
Protein Shake (350 kcal) - coconut oil, banana, strawberries
Americano w/ 1/2
3 Tacos al Pastor
Notes:
6:21 pm: Allergies killing me the last few days. I'm coughing up thick phlegm, which I can't remember happening with allergies before, so maybe I have a cold? Hard to say for sure.
Rest Day
Food:
Protein Shake (350 kcal) - coconut oil, banana, strawberries
Americano w/ 1/2
3 Tacos al Pastor
Notes:
6:21 pm: Allergies killing me the last few days. I'm coughing up thick phlegm, which I can't remember happening with allergies before, so maybe I have a cold? Hard to say for sure.
Friday, March 29, 2013
3.29.2013, Day 47 of 90, Rest Day
266.6
Rest Day
Food:
Protein Shake (220 kcal)
Flank Steak
Beef Brisket
Pulled Pork
Macaroni & Cheese
Rest Day
Food:
Protein Shake (220 kcal)
Flank Steak
Beef Brisket
Pulled Pork
Macaroni & Cheese
Thursday, March 28, 2013
3.28.2013, Day 46 of 90, Deadlift
267.4
Strength:
Worked to a heavy deadlift of 345. I lifted it somewhat easily and so tried to make a jump to 365, which didn't work at all. Then I tried 355 and that didn't budge at all either. Next time, maybe just go to 350 and call it good. 350 would have been a PR.
Joe says the problem here is my hamstring flexibility, which is something of a recurring theme for me. If I want to make more strength gains, the easiest way to do that is to try and get some more length in those muscles.
Food:
Protein Shake (220 kcal)
Prime Rib, medium slice
Root Vegetables
Broccoli
Coffee with NDC
Bacon Cheeseburger
Salad
Italian Sausage, 1 1/2 links
Ice Cream
Strength:
Worked to a heavy deadlift of 345. I lifted it somewhat easily and so tried to make a jump to 365, which didn't work at all. Then I tried 355 and that didn't budge at all either. Next time, maybe just go to 350 and call it good. 350 would have been a PR.
Joe says the problem here is my hamstring flexibility, which is something of a recurring theme for me. If I want to make more strength gains, the easiest way to do that is to try and get some more length in those muscles.
Food:
Protein Shake (220 kcal)
Prime Rib, medium slice
Root Vegetables
Broccoli
Coffee with NDC
Bacon Cheeseburger
Salad
Italian Sausage, 1 1/2 links
Ice Cream
Wednesday, March 27, 2013
3.27.2013, Day 45 of 90, Rest Day
267.2
Rest Day
Food:
Protein Shake (220 kcal)
Flank Steak
Blackberries
Almonds
Blackened Chicken, 1/2
Okra dish
Rest Day
Food:
Protein Shake (220 kcal)
Flank Steak
Blackberries
Almonds
Blackened Chicken, 1/2
Okra dish
Tuesday, March 26, 2013
3.26.2013, Day 44 of 90
266.8
Invictus Training:
A.
Five sets of:
Front Squat
3 reps at 135
2 reps at 165
1 rep at 185
1 rep at 205
1 rep at 215
B.
Two sets of:
Back Squat x Max Reps @ today’s heaviest FS weight
8 reps at 215
8 reps at 215
C.
Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (#115)
8 Chest-to-Bar Pull-Ups (Green)
8 Burpees Over the Barbell
2 rounds + 3 Thrusters
Food:
Protein Shake (220 kcal)
Banana
Salad
Almonds
Flank Steak
Notes:
Invictus Training:
A.
Five sets of:
Front Squat
3 reps at 135
2 reps at 165
1 rep at 185
1 rep at 205
1 rep at 215
B.
Two sets of:
Back Squat x Max Reps @ today’s heaviest FS weight
8 reps at 215
8 reps at 215
C.
Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (#115)
8 Chest-to-Bar Pull-Ups (Green)
8 Burpees Over the Barbell
2 rounds + 3 Thrusters
Food:
Protein Shake (220 kcal)
Banana
Salad
Almonds
Flank Steak
Notes:
Monday, March 25, 2013
3.25.2013, Day 43 of 90, Thrusters & Burpees
266.4
WOD:
100 Thrusters (#95)
5 Burpees on the minute every minute until complete
This was a bit of a disaster. I didn't even come close to finishing. I did 10 thrusters in the first minute and then 3 each minute after that for something like 11 rounds. In one or two of the rounds I only did 2 thrusters. Also, I only did 3 burpees on the minute. This is probably the worst WOD for me that it's possible to event.
Extra Credit:
Worked up to a #155 thruster.
Food:
Protein Shake (220 kcal)
Banana
Tandoori Chicken
Butter Chicken
Chicken Curry
Brown Rice (small amount)
Coffee with non-dairy creamer
Plantain Chips, 15
Italian Sausage, 2 1/2 links
Salad - mixed greens, cucs, blackberries, avocado, peppers, olive oil, blue cheese dressing
Notes:
4:36 pm: Had a little bit of brown rice with the Indian food today. I just couldn't stomach a salad. Need to find a way to change up the lunches.
Thrusters and Burpees tonight, which should be super-hard. I doubt I'll do the full 100. I might do something like revert to push press.
WOD:
100 Thrusters (#95)
5 Burpees on the minute every minute until complete
This was a bit of a disaster. I didn't even come close to finishing. I did 10 thrusters in the first minute and then 3 each minute after that for something like 11 rounds. In one or two of the rounds I only did 2 thrusters. Also, I only did 3 burpees on the minute. This is probably the worst WOD for me that it's possible to event.
Extra Credit:
Worked up to a #155 thruster.
Food:
Protein Shake (220 kcal)
Banana
Tandoori Chicken
Butter Chicken
Chicken Curry
Brown Rice (small amount)
Coffee with non-dairy creamer
Plantain Chips, 15
Italian Sausage, 2 1/2 links
Salad - mixed greens, cucs, blackberries, avocado, peppers, olive oil, blue cheese dressing
Notes:
4:36 pm: Had a little bit of brown rice with the Indian food today. I just couldn't stomach a salad. Need to find a way to change up the lunches.
Thrusters and Burpees tonight, which should be super-hard. I doubt I'll do the full 100. I might do something like revert to push press.
Sunday, March 24, 2013
3.24.2013, Day 42 of 90, Rest Day
267.0
Rest Day
Food:
3 egg scrambler (830 kcal) - cheese, bacon
Fried Chicken Sandwich (800 kcal)
Total = 1630 calories
Rest Day
Food:
3 egg scrambler (830 kcal) - cheese, bacon
Fried Chicken Sandwich (800 kcal)
Total = 1630 calories
Saturday, March 23, 2013
3.23.2013, Day 41 of 90, Rest Day
266.0
Rest Day
Food:
Pepperoni Pizza, 1 slice
Americano with 1/2
Protein Shake (200 kcal)
Americano with 1/2
Almonds
Quesadilla
Americano with 1/2
Rest Day
Food:
Pepperoni Pizza, 1 slice
Americano with 1/2
Protein Shake (200 kcal)
Americano with 1/2
Almonds
Quesadilla
Americano with 1/2
Friday, March 22, 2013
3.22.2013, Day 40 of 90, Open WOD 13.3
265.0
WOD:
Open WOD 13.3
150 Wall Balls
90 Double Unders
30 Muscle Ups
12 minute time limit
137 wall balls
Food:
Protein Shake (200 kcal)
Cream of chicken and rice soup (small sample)
Beef Brisket
Pork Ribs
Steamed Greens and Onions
ccc
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Notes:
1:09 pm: The brisket at lunch wasn't actually that much food because it was so fatty that most of it wasn't edible, unless I want to just eat big chunks of fat, which I don't, not really. Then the ribs are mostly bone, so lunch today was much lighter than it looks when just looking at what I wrote above.
cccc
cccc
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WOD:
Open WOD 13.3
150 Wall Balls
90 Double Unders
30 Muscle Ups
12 minute time limit
137 wall balls
Food:
Protein Shake (200 kcal)
Cream of chicken and rice soup (small sample)
Beef Brisket
Pork Ribs
Steamed Greens and Onions
ccc
ccc
cccc
ccc
Notes:
1:09 pm: The brisket at lunch wasn't actually that much food because it was so fatty that most of it wasn't edible, unless I want to just eat big chunks of fat, which I don't, not really. Then the ribs are mostly bone, so lunch today was much lighter than it looks when just looking at what I wrote above.
cccc
cccc
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Thursday, March 21, 2013
3.21.2013, Day 39 of 90, Rest Day
266.0
Rest Day
Food:
Protein Shake (200 kcal)
Prime Rib
Carrots
Squash
Green Bean
Coffee
Quesadilla, Al Pastor
Ice cream
Total = 2000 - 2500 kcal
Rest Day
Food:
Protein Shake (200 kcal)
Prime Rib
Carrots
Squash
Green Bean
Coffee
Quesadilla, Al Pastor
Ice cream
Total = 2000 - 2500 kcal
Wednesday, March 20, 2013
3.20.2013, Day 38 of 90
265.8
WOD:
500m Row
17 Box Jumps (24")
15 Pushups (hand release)
X5
31:19
Row Splits:
2:07
2:09
2:08
2:18
2:11
Food:
Protein Shake (200 kcal)
Chicken Chowder, 1 cup
Salad (600 kcal) - lettuce, spinach, carrots, peppers, cucumber, ham, chicken breast, salami, hard boiled egg, blue cheese dressing
Protein Shake (130 kcal)
Quesadilla, Al Pastor
Total = 930 + soup + quesadilla
Notes:
12:47 pm: Smaller salad this time around. The soup was good. It had a few corn kernels in there, but not very much.
7:45 pm: Long metcon today, which is why I go to the 6 pm class on Wednesdays. Pretty happy actually that I used the 24-inch box. I NEVER do that. It's been years since I've jumped on that box.
It's worth noting that the RX for this WOD was a 400m run and then 30 of the box jumps and 30 pushups. So, I did a version of RX Lite. But that's fine. It still took me over 31 minutes to complete.
It will be nice when my body weight moves down the scale more than it has. I'm still hovering around 5 pounds lost 38 days in. But, of course I can feel my work capacity and mobility massively improving and I can see my gut pulling in at least some mornings. I'm still puzzled by the calorie counting though, as it seems like I should be fading away from not eating enough. Arguably, with the workouts, I'm consuming something like half of my daily RMR, which doesn't make sense. If that science was accurate, then I would be losing 2 - 3 pounds each week, which doesn't happen at all.
WOD:
500m Row
17 Box Jumps (24")
15 Pushups (hand release)
X5
31:19
Row Splits:
2:07
2:09
2:08
2:18
2:11
Food:
Protein Shake (200 kcal)
Chicken Chowder, 1 cup
Salad (600 kcal) - lettuce, spinach, carrots, peppers, cucumber, ham, chicken breast, salami, hard boiled egg, blue cheese dressing
Protein Shake (130 kcal)
Quesadilla, Al Pastor
Total = 930 + soup + quesadilla
Notes:
12:47 pm: Smaller salad this time around. The soup was good. It had a few corn kernels in there, but not very much.
7:45 pm: Long metcon today, which is why I go to the 6 pm class on Wednesdays. Pretty happy actually that I used the 24-inch box. I NEVER do that. It's been years since I've jumped on that box.
It's worth noting that the RX for this WOD was a 400m run and then 30 of the box jumps and 30 pushups. So, I did a version of RX Lite. But that's fine. It still took me over 31 minutes to complete.
It will be nice when my body weight moves down the scale more than it has. I'm still hovering around 5 pounds lost 38 days in. But, of course I can feel my work capacity and mobility massively improving and I can see my gut pulling in at least some mornings. I'm still puzzled by the calorie counting though, as it seems like I should be fading away from not eating enough. Arguably, with the workouts, I'm consuming something like half of my daily RMR, which doesn't make sense. If that science was accurate, then I would be losing 2 - 3 pounds each week, which doesn't happen at all.
Tuesday, March 19, 2013
3.19.2013, Day 37 of 90
267.0
Strength:
Work to a heavy clean & jerk
#135
Metcon:
Part 1.
30 seconds ground to overhead (#135) 5 reps
90 second break
30 seconds ground to overhead (#145) 4 reps
90 second break
30 seconds ground to overhead (#155) 4 reps
Part 2.
AMRAP 6 Minutes
10 KB Rows (#44)
20 Wall Balls (#20)
2 rounds + 10 KB Rows + 12 Wall Balls
Food:
Protein Shake (200 kcal)
Almond Butter, 1 tsp. (34 kcal)
Salad (600 kcal)
Almonds (210 kcal)
Blueberries (84 kcal)
Protein Shake (130 kcal)
Quesadilla (500 kcal)
Total = 1758 calories
Strength:
Work to a heavy clean & jerk
#135
Metcon:
Part 1.
30 seconds ground to overhead (#135) 5 reps
90 second break
30 seconds ground to overhead (#145) 4 reps
90 second break
30 seconds ground to overhead (#155) 4 reps
Part 2.
AMRAP 6 Minutes
10 KB Rows (#44)
20 Wall Balls (#20)
2 rounds + 10 KB Rows + 12 Wall Balls
Food:
Protein Shake (200 kcal)
Almond Butter, 1 tsp. (34 kcal)
Salad (600 kcal)
Almonds (210 kcal)
Blueberries (84 kcal)
Protein Shake (130 kcal)
Quesadilla (500 kcal)
Total = 1758 calories
Monday, March 18, 2013
3.18.2013, Day 36 of 90
266.6
Rest Day
Food:
Protein Shake (200 kcal)
Almond butter, 1 tsp
Sushi Roll, Spicy Tuna (650 kcal)
Kale salad, small
Miso Soup, small
Ribeye steak
Salad
Notes:
10:03 am: Pretty good job getting through the weekend keeping busy and not eating too much junk food. In general though, I need to tighten things up on the diet. My slip-ups the last week haven't been horrible, but they haven't been ideal either. One thing that really puzzles me though is the calorie consumption. Even if my estimates are way low, I should still be dropping weight based on that alone. But, the fact is, even though I keep my calories down AND I avoid carbs and sugar on most days AND I'm doing CrossFit 3-4 days each week, the weight just barely comes off. I must have the world's slowest metabolism. That's the only thing I can think of.
12:25 pm: Okay, so after what I just wrote above, I still went for the sushi at lunch today. I guess I'm getting burned out on salads all the time. The problem is, there aren't that many other options at lunch. I could start doing the entrée, which is normally either pork or chicken. Another option would be to start bringing my own food - beef, chicken, pork, fish - and eating several small snacks throughout the day. I could also start frying a couple of eggs each morning and then saving the protein shake for later in the day, or maybe even just an hour or two later.
Breakfast
2 eggs
slice of ham
Apple
Lunch:
Entrée ala carte
Snack:
Protein Shake
Nuts
So, maybe something like that will work better. But, it will take a little more work in the morning.
Rest Day
Food:
Protein Shake (200 kcal)
Almond butter, 1 tsp
Sushi Roll, Spicy Tuna (650 kcal)
Kale salad, small
Miso Soup, small
Ribeye steak
Salad
Notes:
10:03 am: Pretty good job getting through the weekend keeping busy and not eating too much junk food. In general though, I need to tighten things up on the diet. My slip-ups the last week haven't been horrible, but they haven't been ideal either. One thing that really puzzles me though is the calorie consumption. Even if my estimates are way low, I should still be dropping weight based on that alone. But, the fact is, even though I keep my calories down AND I avoid carbs and sugar on most days AND I'm doing CrossFit 3-4 days each week, the weight just barely comes off. I must have the world's slowest metabolism. That's the only thing I can think of.
12:25 pm: Okay, so after what I just wrote above, I still went for the sushi at lunch today. I guess I'm getting burned out on salads all the time. The problem is, there aren't that many other options at lunch. I could start doing the entrée, which is normally either pork or chicken. Another option would be to start bringing my own food - beef, chicken, pork, fish - and eating several small snacks throughout the day. I could also start frying a couple of eggs each morning and then saving the protein shake for later in the day, or maybe even just an hour or two later.
Breakfast
2 eggs
slice of ham
Apple
Lunch:
Entrée ala carte
Snack:
Protein Shake
Nuts
So, maybe something like that will work better. But, it will take a little more work in the morning.
Sunday, March 17, 2013
3.17.2013, Day 35 of 90, Rest Day
266.0
Rest Day
Food:
Protein Shake (200 kcal)
Grande Latte (190 kcal)
Fried Chicken Sandwich (800 kcal)
2 Italian Sausages (570 kcal)
Total = 1760 calories
Rest Day
Food:
Protein Shake (200 kcal)
Grande Latte (190 kcal)
Fried Chicken Sandwich (800 kcal)
2 Italian Sausages (570 kcal)
Total = 1760 calories
Saturday, March 16, 2013
3.16.2013, Day 34 of 90, Rest Day
265.2
Rest Day
Food:
Protein Shake (200 kcal)
Chicken Thigh, Fried (250 kcal)
Americano with 1/2
Ribeye Steak
2 eggs, fried
Ice Cream
Rest Day
Food:
Protein Shake (200 kcal)
Chicken Thigh, Fried (250 kcal)
Americano with 1/2
Ribeye Steak
2 eggs, fried
Ice Cream
Friday, March 15, 2013
3.15.2013, Day 33 of 90, Open WOD 13.2
265.4
WOD:
Open WOD 13.2
AMRAP 10 Minutes
5 Shoulder to Overhead (#115)
10 Deadlifts (#115)
15 Box Jumps (24")
Made it through 5 rounds even for a score of 150. Also, box jumps were step ups, but that was the strategy for everyone. I feel confident that if my bodyweight was down around 220 right now I would have gotten through 2 more rounds.
Food:
Protein Shake (200 kcal)
Brisket, 3 large slices (500 kcal)
Pork Ribs, 2 (250 kcal)
Almonds (140 kcal)
Protein Shake (130 kcal)
Total = 1220
Notes:
10:57 am: Allergies raging this morning. I feel like shit. It should calm down in the afternoon though as the pollen count goes down.
Good to see my morning weigh-in today. I'll do my best not to completely lose it this weekend. The honest truth is that I don't get that much pleasure from eating some of the crap I ate last weekend - all those carbs. Some of it was worth it, but most of it wasn't. The biscuits and gravy was awful and the pizza was just pizza and too expensive as well. If I can, I need to get to Costco and get some steaks this weekend.
8:11 pm: I'm estimating high on the calories and it's still not coming out to a lot. I'm hungry right now, but not ravenous. Dallas is coming over in a bit and I don't want anything in my stomach for the time being. Maybe afterwards I'll go get another one of those fried chicken sandwiches. I definitely need to eat some more and control what I'm eating or I'll do something stupid and eat a bunch of stuff I shouldn't.
WOD:
Open WOD 13.2
AMRAP 10 Minutes
5 Shoulder to Overhead (#115)
10 Deadlifts (#115)
15 Box Jumps (24")
Made it through 5 rounds even for a score of 150. Also, box jumps were step ups, but that was the strategy for everyone. I feel confident that if my bodyweight was down around 220 right now I would have gotten through 2 more rounds.
Food:
Protein Shake (200 kcal)
Brisket, 3 large slices (500 kcal)
Pork Ribs, 2 (250 kcal)
Almonds (140 kcal)
Protein Shake (130 kcal)
Total = 1220
Notes:
10:57 am: Allergies raging this morning. I feel like shit. It should calm down in the afternoon though as the pollen count goes down.
Good to see my morning weigh-in today. I'll do my best not to completely lose it this weekend. The honest truth is that I don't get that much pleasure from eating some of the crap I ate last weekend - all those carbs. Some of it was worth it, but most of it wasn't. The biscuits and gravy was awful and the pizza was just pizza and too expensive as well. If I can, I need to get to Costco and get some steaks this weekend.
8:11 pm: I'm estimating high on the calories and it's still not coming out to a lot. I'm hungry right now, but not ravenous. Dallas is coming over in a bit and I don't want anything in my stomach for the time being. Maybe afterwards I'll go get another one of those fried chicken sandwiches. I definitely need to eat some more and control what I'm eating or I'll do something stupid and eat a bunch of stuff I shouldn't.
Thursday, March 14, 2013
3.14.2013, Day 32 of 90, Rest Day
266.0
Rest Day
Food:
Protein Shake (200 kcal)
Salad (800 kcal)
Almonds & Macadamia Nuts (150 kcal)
Fried Chicken Sandwich (800 kcal)
Notes:
11:59 pm: Unintentional rest day. Family issue came up and had to drive up to Edmonds after work instead of CrossFit. So, that's just the way it goes sometimes.
Rest Day
Food:
Protein Shake (200 kcal)
Salad (800 kcal)
Almonds & Macadamia Nuts (150 kcal)
Fried Chicken Sandwich (800 kcal)
Notes:
11:59 pm: Unintentional rest day. Family issue came up and had to drive up to Edmonds after work instead of CrossFit. So, that's just the way it goes sometimes.
Wednesday, March 13, 2013
3.13.2013. Day 31 of 90
266.8
WOD:
1500m Row
75 Air Squats
50 KB Swings (#44)
150 Single Skips
1500m Row
~26 minutes
Row Splits 7:12 and 7:02
Went pretty hard the last 200m of the second row, which I'm pretty happy about actually. Usually, I don't have anything left towards the end.
Food:
Protein Shake (200 kcal)
Salad (700 kcal) - mixed greens, cucs, peppers, broccoli, ham, chicken, salami, egg, blue cheese
Protein Shake (130 kcal)
1 Chicken Thigh, Fried (250 kcal)
Apple (116 kcal)
Total = 1396 calories
Notes:
10:24 am: Hitting the 6 pm class today, so it's the regular WOD, not Power Hour. This is good though, as this sort of long metcon helps with the weight loss. But, I'm still going to modify this to a 1500m row on each end. Running a mile at my current heft is no good.
Open WOD 13.2 should come out sometime today. Hopefully, this is one that regular people can do.
I've noticed my diet slipping this week. Yesterday, I had that Flatbread thing at lunch, which wasn't so bad on it's own, but then I followed that up with the ice cream at night. Then this last weekend was pretty much one giant carb fest. I think allergies may be what's going on right now. It's not like I'm in misery or anything, but I am feeling kind of a general malaise the last week or so, unlike previous weeks where my mental state was quite positive. Sleep hasn't been great the last two weeks either, which is also probably due to the allergies and is compounding the problem.
Allergies + Lack of Sleep > less positive mental state > less motivation to work out and maintain diet
As I'm writing this, I feel completely worn out, despite the fact that I got seven solid hours last night and despite the rest day yesterday. It really has to be the allergies.
WOD:
1500m Row
75 Air Squats
50 KB Swings (#44)
150 Single Skips
1500m Row
~26 minutes
Row Splits 7:12 and 7:02
Went pretty hard the last 200m of the second row, which I'm pretty happy about actually. Usually, I don't have anything left towards the end.
Food:
Protein Shake (200 kcal)
Salad (700 kcal) - mixed greens, cucs, peppers, broccoli, ham, chicken, salami, egg, blue cheese
Protein Shake (130 kcal)
1 Chicken Thigh, Fried (250 kcal)
Apple (116 kcal)
Total = 1396 calories
Notes:
10:24 am: Hitting the 6 pm class today, so it's the regular WOD, not Power Hour. This is good though, as this sort of long metcon helps with the weight loss. But, I'm still going to modify this to a 1500m row on each end. Running a mile at my current heft is no good.
Open WOD 13.2 should come out sometime today. Hopefully, this is one that regular people can do.
I've noticed my diet slipping this week. Yesterday, I had that Flatbread thing at lunch, which wasn't so bad on it's own, but then I followed that up with the ice cream at night. Then this last weekend was pretty much one giant carb fest. I think allergies may be what's going on right now. It's not like I'm in misery or anything, but I am feeling kind of a general malaise the last week or so, unlike previous weeks where my mental state was quite positive. Sleep hasn't been great the last two weeks either, which is also probably due to the allergies and is compounding the problem.
Allergies + Lack of Sleep > less positive mental state > less motivation to work out and maintain diet
As I'm writing this, I feel completely worn out, despite the fact that I got seven solid hours last night and despite the rest day yesterday. It really has to be the allergies.
Tuesday, March 12, 2013
3.12.2013, Day 30 of 90, Rest Day
267.6
Rest Day
Food:
Protein Shake (200 kcal)
Almond Butter, 2 tsp.
Flatbread Sandwich (500 kcal) - chicken tikka, hummus, tzatziki, and assorted veggies
1 Chicken Thigh, Fried (250 kcal)
Sweet Potato Chips, 7
Almond Butter, 4 tsp.
Ice Cream (500 kcal)
Total = ~ 2000 to ~2200 calories
Notes:
11:57 am: As of right now, I'm probably taking a rest day today. In addition to yesterday's workout taxing me quite a bit, it's allergy season and I'm not sleeping especially well, so my recovery isn't super-awesome. For the late class, Monday workouts tend to be fairly significant.
Rest Day
Food:
Protein Shake (200 kcal)
Almond Butter, 2 tsp.
Flatbread Sandwich (500 kcal) - chicken tikka, hummus, tzatziki, and assorted veggies
1 Chicken Thigh, Fried (250 kcal)
Sweet Potato Chips, 7
Almond Butter, 4 tsp.
Ice Cream (500 kcal)
Total = ~ 2000 to ~2200 calories
Notes:
11:57 am: As of right now, I'm probably taking a rest day today. In addition to yesterday's workout taxing me quite a bit, it's allergy season and I'm not sleeping especially well, so my recovery isn't super-awesome. For the late class, Monday workouts tend to be fairly significant.
Monday, March 11, 2013
3.11.2013, Day 29 of 30
268.2
Strength:
Work to a heavy C & J
2 reps at 135
3 reps at 135
2 reps at 155
1 rep at 165
1 rep at 170
Back Squats
3 reps at 185
3 reps at 225
Note: we were supposed to do 1 more set of back squats but the three at 225 felt like 500 pounds, so I let it be.
Metcon:
AMRAP 8 Minutes
20 Wallballs
10 KTE
4 rounds
Food:
Protein Shake (200 kcal)
Yogurt Snack - (300 kcal) Greek yogurt, blackberries, blueberries, strawberries, jam, honey, walnuts
Salad - (700 kcal)
Pork Taco, no tortilla
Protein Shake (130 kcal)
3 Italian Sausages
Notes:
10:50 am: Kind of a lost weekend on the food front. I'm not going out next weekend at all, unless it's just to the movies or something like that. Inevitably, when I go out and drink or whatever, it turns into a massive carb fest at the end of the night. Hopefully I get back to where I was on Friday at least sometime this week. This sucks though, as I'm guessing I took a step back this weekend.
Strength:
Work to a heavy C & J
2 reps at 135
3 reps at 135
2 reps at 155
1 rep at 165
1 rep at 170
Back Squats
3 reps at 185
3 reps at 225
Note: we were supposed to do 1 more set of back squats but the three at 225 felt like 500 pounds, so I let it be.
Metcon:
AMRAP 8 Minutes
20 Wallballs
10 KTE
4 rounds
Food:
Protein Shake (200 kcal)
Yogurt Snack - (300 kcal) Greek yogurt, blackberries, blueberries, strawberries, jam, honey, walnuts
Salad - (700 kcal)
Pork Taco, no tortilla
Protein Shake (130 kcal)
3 Italian Sausages
Notes:
10:50 am: Kind of a lost weekend on the food front. I'm not going out next weekend at all, unless it's just to the movies or something like that. Inevitably, when I go out and drink or whatever, it turns into a massive carb fest at the end of the night. Hopefully I get back to where I was on Friday at least sometime this week. This sucks though, as I'm guessing I took a step back this weekend.
Sunday, March 10, 2013
3.10.2013, Day 28 of 90, Rest Day
268.2
Rest Day
Food:
Protein Shake (200 kcal)
2 egg scrambler (600 kcal) - Italian Sausage, peppers, garlic, onion, cheese
Rest Day
Food:
Protein Shake (200 kcal)
2 egg scrambler (600 kcal) - Italian Sausage, peppers, garlic, onion, cheese
Saturday, March 9, 2013
3.9.2013 Day 27 of 90, Rest Day
265.8
Rest Day
Food:
Protein Shake (200 kcal)
Yogurt (200 kcal) - blueberries, blackberries, honey, walnuts, strawberries, jam
Americano and 1/2
Pizza
Drinks
2 eggs
Biscuits and gravy
Total = 3000 calories*
*No idea really if this is accurate or not. Kind of a crapshoot really.
Notes:
4:33 pm: Very stiff from all the burpees yesterday. Not much else to say.
Rest Day
Food:
Protein Shake (200 kcal)
Yogurt (200 kcal) - blueberries, blackberries, honey, walnuts, strawberries, jam
Americano and 1/2
Pizza
Drinks
2 eggs
Biscuits and gravy
Total = 3000 calories*
*No idea really if this is accurate or not. Kind of a crapshoot really.
Notes:
4:33 pm: Very stiff from all the burpees yesterday. Not much else to say.
Friday, March 8, 2013
3.8.2013, Day 26 of 90, Open WOD 13.1
265.6
WOD:
40 Burpees
30 Snatches (#75)
30 Burpees
16:50
This is a 17 minute AMRAP with the load increasing progressively on the snatches and the number of burpees going down. I know I'll make it through the first round and probably complete the 30 burpees in the second, but then the snatch weight goes up to #135, which is where I and many others will have problems.
Food:
Protein Shake (200 kcal)
Turkey Orzo Soup, 1 cup (100 kcal)
Salad (500 kcal)
Protein Shake (130 kcal)
1 Chicken Thigh, fried (250 kcal)
Steak Sandwich (700 kcal)
Sausage Chili, 1 cup (300 kcal)
Vodka Soda, 5 (350 kcal)
4 slices of bacon, thick cut (180 kcal)
2 eggs (192 kcal)
Total = 2902 calories
WOD:
40 Burpees
30 Snatches (#75)
30 Burpees
16:50
This is a 17 minute AMRAP with the load increasing progressively on the snatches and the number of burpees going down. I know I'll make it through the first round and probably complete the 30 burpees in the second, but then the snatch weight goes up to #135, which is where I and many others will have problems.
Food:
Protein Shake (200 kcal)
Turkey Orzo Soup, 1 cup (100 kcal)
Salad (500 kcal)
Protein Shake (130 kcal)
1 Chicken Thigh, fried (250 kcal)
Steak Sandwich (700 kcal)
Sausage Chili, 1 cup (300 kcal)
Vodka Soda, 5 (350 kcal)
4 slices of bacon, thick cut (180 kcal)
2 eggs (192 kcal)
Total = 2902 calories
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