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.
Tuesday, April 30, 2013
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.
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