No weight measurement
Food:
Bulletproof Coffee
Saturday, May 16, 2015
Friday, May 15, 2015
5.15.2015: Strength Day
No weight measurement
Workout:
Back Squats
5 at 145
5 at 190
5 at 230
5 at 250
5 at 260
Front Squats
5 X 3 at 180
Strict Press
5 at 130
4 at 130
3 at 130
2 at 130
1 at 130
Barbell Rows
3 X 5 at 170
(Bad ROM with this load - need to back off, maybe to 5 X 5 at 155)
Power Cleans
3 X 5 at 170
Notes: Next week, need to back off on the strict press and the rows, less weight for more volume and, on the rows, better range of motion. The Power Cleans mostly felt strong. I could probably add 5 pounds next week for the same 3 X 5 pattern.
Food:
Bulletproof Coffee
Greek Salad with Chicken
Breakfast Sausage
Workout:
Back Squats
5 at 145
5 at 190
5 at 230
5 at 250
5 at 260
Front Squats
5 X 3 at 180
Strict Press
5 at 130
4 at 130
3 at 130
2 at 130
1 at 130
Barbell Rows
3 X 5 at 170
(Bad ROM with this load - need to back off, maybe to 5 X 5 at 155)
Power Cleans
3 X 5 at 170
Notes: Next week, need to back off on the strict press and the rows, less weight for more volume and, on the rows, better range of motion. The Power Cleans mostly felt strong. I could probably add 5 pounds next week for the same 3 X 5 pattern.
Food:
Bulletproof Coffee
Greek Salad with Chicken
Breakfast Sausage
Thursday, May 14, 2015
5.14.2015: Killer
No weight measurement
Workout:
10 Pullups (Green Band)
10 Push Jerks (#135)
x3
4 minute rest
5 Front Squats (#135)
200m Row
x3
4 minute rest
15 GTO (#135)
10 Box Jump Burpees (#16)
x3
Note: time was called at 31 minutes. In the final set, I got 15 GTO and 6 burpees. This was a killer workout. I expect I'll be feeling it tomorrow.
Food:
Bulletproof Coffee
Breakfast Sausages
Apple
3 chicken thighs
Workout:
10 Pullups (Green Band)
10 Push Jerks (#135)
x3
4 minute rest
5 Front Squats (#135)
200m Row
x3
4 minute rest
15 GTO (#135)
10 Box Jump Burpees (#16)
x3
Note: time was called at 31 minutes. In the final set, I got 15 GTO and 6 burpees. This was a killer workout. I expect I'll be feeling it tomorrow.
Food:
Bulletproof Coffee
Breakfast Sausages
Apple
3 chicken thighs
5.12.2014: Clusters
No weight measurement
Workout:
Death by 10m runs
Got to 10 and then alternated 10 and 9
then
E2MOM
5 Clusters
10 Pullups
Scaled:
3 Clusters (#95)
6 Pullups (Green Band)
Note: A cluster is a squat clean followed by a thruster
Workout:
Death by 10m runs
Got to 10 and then alternated 10 and 9
then
E2MOM
5 Clusters
10 Pullups
Scaled:
3 Clusters (#95)
6 Pullups (Green Band)
Note: A cluster is a squat clean followed by a thruster
Monday, May 11, 2015
Sunday, May 10, 2015
Saturday, May 9, 2015
5.9.2015: Rest Day
275.2
Food:
Bulletproof Coffee
Americano with 1/2
Shrimp
Cocktail Sauce
Chicken Wings
Food:
Bulletproof Coffee
Americano with 1/2
Shrimp
Cocktail Sauce
Chicken Wings
Friday, May 8, 2015
5.8.2015: Heavy Metcon, Clean & Jerks
273.8
Workout:
Step-ups (20")
Ground to Overhead (#135)
1,2,3,4,5,6,7
7,6,5,4,3,2,1
10:16
Food:
Bulletproof Coffee
Tuna Salad
Avocado
Workout:
Step-ups (20")
Ground to Overhead (#135)
1,2,3,4,5,6,7
7,6,5,4,3,2,1
10:16
Food:
Bulletproof Coffee
Tuna Salad
Avocado
Thursday, May 7, 2015
5.7.2015: Bear Complex
273.2
Workout:
Clean & Jerks
worked up to #165
Bear Complex
PC, FS, PP, BS, PP
10 rounds at #115
6:16
Power Cleans
3 X 5 at 165
Food:
Bulletproof Coffee
Blackberries
Tuna Salad
Avocado
Chili
Workout:
Clean & Jerks
worked up to #165
Bear Complex
PC, FS, PP, BS, PP
10 rounds at #115
6:16
Power Cleans
3 X 5 at 165
Food:
Bulletproof Coffee
Blackberries
Tuna Salad
Avocado
Chili
Wednesday, May 6, 2015
5.6.2015: Strength Day
272.2
Workout:
Back Squats
5 at 135
5 at 185
5 at 225
5 at 245
5 at 255
Front Squats
5 X 3 at 175
Strict Press
5 at 125
4 at 125
3 at 125
2 at 125
1 at 125
Barbell Rows
5 X 5 at 165
Food:
Corned Beef
Beef Sausage
Cheese
Workout:
Back Squats
5 at 135
5 at 185
5 at 225
5 at 245
5 at 255
Front Squats
5 X 3 at 175
Strict Press
5 at 125
4 at 125
3 at 125
2 at 125
1 at 125
Barbell Rows
5 X 5 at 165
Food:
Corned Beef
Beef Sausage
Cheese
Tuesday, May 5, 2015
5.4.2015: Rest Day
269.4
Rest Day
Food:
Bulletproof Coffee
Corned Beef
Beef Sausage
Chili
Banana
Apple
Orange
Cheese
Rest Day
Food:
Bulletproof Coffee
Corned Beef
Beef Sausage
Chili
Banana
Apple
Orange
Cheese
Monday, May 4, 2015
Saturday, May 2, 2015
5.2.2015: Rest Day
274.0
Rest Day
Food
Bulletproof Coffee
2 chicken thighs
Corned Beef
Bulletproof Coffee
Rest Day
Food
Bulletproof Coffee
2 chicken thighs
Corned Beef
Bulletproof Coffee
Friday, May 1, 2015
Thursday, April 30, 2015
4.30.2015: Body Burner
272.2
Workout:
5 Wall Balls (#14)
3 Pike Pushups
1 Power Clean (#185)
X15 Rounds
18:15
Food:
Almonds
Macadamias
Cashews
Apple
Orange
2 Chicken Thighs
Beef Sausage
Cheese
Chicken Broth
Workout:
5 Wall Balls (#14)
3 Pike Pushups
1 Power Clean (#185)
X15 Rounds
18:15
Food:
Almonds
Macadamias
Cashews
Apple
Orange
2 Chicken Thighs
Beef Sausage
Cheese
Chicken Broth
Wednesday, April 29, 2015
4.29.2015: Deadlifts & AMRAP
272.8
Workout:
Deadlifts
5 at 225
5 at 255
AMRAP 9 Minutes
5 HSPU
10 Dips
15 Push-Ups
2 rounds + 5 pike pushups + 8 dips
Food:
Americano with 1/2
2 Chicken Thighs
Nuts
1 small mandarin orange
3 egg scrambler - zucchini, onions, cheese, burger, beef sausage, garlic
Workout:
Deadlifts
5 at 225
5 at 255
AMRAP 9 Minutes
5 HSPU
10 Dips
15 Push-Ups
2 rounds + 5 pike pushups + 8 dips
Food:
Americano with 1/2
2 Chicken Thighs
Nuts
1 small mandarin orange
3 egg scrambler - zucchini, onions, cheese, burger, beef sausage, garlic
Tuesday, April 28, 2015
4.28.2015: Back Squats, Front Squats, Power Cleans
273.4
Workout
Back Squats
5 at 135
5 at 225
3 at 255
Front Squats
5 X 5 at 155
Power Cleans
5 X 5 at 155
Food
Almonds
Macadamias
Cashews
2 Chicken Thighs
Notes
Really down in the dumps today for job related reasons, and I suppose nervous because I have an interview a little more than an hour from now.
Workout
Back Squats
5 at 135
5 at 225
3 at 255
Front Squats
5 X 5 at 155
Power Cleans
5 X 5 at 155
Food
Almonds
Macadamias
Cashews
2 Chicken Thighs
Notes
Really down in the dumps today for job related reasons, and I suppose nervous because I have an interview a little more than an hour from now.
Monday, April 27, 2015
4.27.2015: Rest Day
272.4
Rest Day
Food:
Sausage
Chinese food - chicken, beef, broccoli
Cottage cheese with Pico
1 1/2 Burger Patty with bacon, cheese, and guac
Rest Day
Food:
Sausage
Chinese food - chicken, beef, broccoli
Cottage cheese with Pico
1 1/2 Burger Patty with bacon, cheese, and guac
Sunday, April 26, 2015
4.25.2015: Rest Day
273.0
Rest Day
Food:
Chorizo Sausge
Americano with 1/2
2 lamb skewers
Almonds
Cashews
Macadamias
Brisket with horseradish
Chicken
Sausage
Cheese
Rest Day
Food:
Chorizo Sausge
Americano with 1/2
2 lamb skewers
Almonds
Cashews
Macadamias
Brisket with horseradish
Chicken
Sausage
Cheese
Friday, April 24, 2015
4.24.2015 - AMRAP - Row, Hang Cleans, Push Press
274.0
Workout:
800m Row
10 Hang Cleans (#95)
15 Push Press (#95)
AMRAP 18 Minutes
3 rounds in 18:22
Food:
Bulletproof Coffee
Salmon
Tuna Salad
Almonds
Macadamias
Cashews
Apple
Americano with 1/2
Notes:
I think I've lost more than is showing on the scale. I'm moving a lot better. I did some warmup burpees and they didn't wear me out completely. Rowing is getting a bit easier as well. I think what's been wearing me out the most on the row is the extension when completing the stroke. Dropping another ten pounds should help that a lot. Actually, every pound lost should help. That's probably a better way to put it.
Workout:
800m Row
10 Hang Cleans (#95)
15 Push Press (#95)
AMRAP 18 Minutes
3 rounds in 18:22
Food:
Bulletproof Coffee
Salmon
Tuna Salad
Almonds
Macadamias
Cashews
Apple
Americano with 1/2
Notes:
I think I've lost more than is showing on the scale. I'm moving a lot better. I did some warmup burpees and they didn't wear me out completely. Rowing is getting a bit easier as well. I think what's been wearing me out the most on the row is the extension when completing the stroke. Dropping another ten pounds should help that a lot. Actually, every pound lost should help. That's probably a better way to put it.
Thursday, April 23, 2015
4.23.2015: Rest Day
273.8
Rest Day
Food:
Bulletproof Coffee
1 bratwurst
Tuna Salad
Carrot
Cucumbers
Yogurt Dip
Strawberries with sour cream
Chorizo with cheese, pico, sour cream
2 halibut pieces, breaded
tartar sauce
Notes:
Grace is a really good benchmark for me because, from a mobility standpoint, the movements aren't challenging at all, and also because it goes quick.
It looks like yesterday's Grace time wasn't bad at all. My recorded PR for Grace was 5:58 though I seem to recall doing it once in like 4:30 or something like that. Bad on me for not recording that PR if that was indeed the case. Previously, in another journal entry a while back, I said that my goal was to record a sub-4:00 minute Grace. I think that's still a good goal to have. That's basically 8-8-8-6, doing each set on the minute. To do that, I need to make improvements in my power clean and my Push Press/Jerk. Push Press especially is lacking, probably due to weakness in the hips. Along with Push Press, it seems like Front Squats and Thrusters would do me the most good. The Front Squats should help the Power Cleans and the Thrusters should help the Push Press/Jerk. I think I can confidently predict that getting down to 258 or something like that will most likely get me under 6 minutes, and perhaps quite a bit more than that if I target some of these other movements. Getting under 235 will probably put me just under or just over 4:00 minutes, and getting down to 215-220 will likely get me right around 3:30. So really, the biggest thing is just getting the weight down. Not only will there be less of me to lift, but I'll simply move more efficiently and everything will work better.
I like that I'm recording stuff everyday and starting to get motivated again. I think I should be in a pretty good place by my 45th birthday on August 10th. Maybe I'll do Grace that day!
Rest Day
Food:
Bulletproof Coffee
1 bratwurst
Tuna Salad
Carrot
Cucumbers
Yogurt Dip
Strawberries with sour cream
Chorizo with cheese, pico, sour cream
2 halibut pieces, breaded
tartar sauce
Notes:
Grace is a really good benchmark for me because, from a mobility standpoint, the movements aren't challenging at all, and also because it goes quick.
It looks like yesterday's Grace time wasn't bad at all. My recorded PR for Grace was 5:58 though I seem to recall doing it once in like 4:30 or something like that. Bad on me for not recording that PR if that was indeed the case. Previously, in another journal entry a while back, I said that my goal was to record a sub-4:00 minute Grace. I think that's still a good goal to have. That's basically 8-8-8-6, doing each set on the minute. To do that, I need to make improvements in my power clean and my Push Press/Jerk. Push Press especially is lacking, probably due to weakness in the hips. Along with Push Press, it seems like Front Squats and Thrusters would do me the most good. The Front Squats should help the Power Cleans and the Thrusters should help the Push Press/Jerk. I think I can confidently predict that getting down to 258 or something like that will most likely get me under 6 minutes, and perhaps quite a bit more than that if I target some of these other movements. Getting under 235 will probably put me just under or just over 4:00 minutes, and getting down to 215-220 will likely get me right around 3:30. So really, the biggest thing is just getting the weight down. Not only will there be less of me to lift, but I'll simply move more efficiently and everything will work better.
I like that I'm recording stuff everyday and starting to get motivated again. I think I should be in a pretty good place by my 45th birthday on August 10th. Maybe I'll do Grace that day!
Wednesday, April 22, 2015
4.22.2015: Grace
272.8
Workout:
Deadlifts
5 at 185
5 at 205
5 at 225
Grace
30 Clean and Jerks at 135
6:53
Food:
Americano with 1/2
Tuna Salad with mayo, celery, and onion
Almonds
Cashews
Macadamias
Carrots
Cucumbers
Yogurt Dip
Cottage cheese with Pico
1 Italian Sausage
2 Brautwurst
Saurkraut
Workout:
Deadlifts
5 at 185
5 at 205
5 at 225
Grace
30 Clean and Jerks at 135
6:53
Food:
Americano with 1/2
Tuna Salad with mayo, celery, and onion
Almonds
Cashews
Macadamias
Carrots
Cucumbers
Yogurt Dip
Cottage cheese with Pico
1 Italian Sausage
2 Brautwurst
Saurkraut
Tuesday, April 21, 2015
4.21.2015: Half Badger
274.0
Workout:
"Badger"
30 Squat Clean #95
30 Pull-ups
800m Run
what I actually did:
18 Squat Cleans #95
18 Pull-ups (green band)
500m Row
15 Squat Cleans #95
15 Pull-ups
400m Row
12 Squat Cleans #95
12 Pullups
300m Row
32:45
This workout was just absolutely brutal. The high number of reps just beat you down.
Food:
Bulletproof Coffee
Almonds
Cashews
Macadamia Nuts
Tuna Salad
Avocado
Carrots
Cucumber slices
Yogurt Dip
Notes:
My shirt is loosening up and I can tell in the mirror that my body fat has gone down. Still not a big change on the scale, but this is not unusual. I've seen this in the past. I just have to be patient and the scale will reflect the change soon. In fact, I wouldn't be surprised to see a big drop under 270 followed by an immediate bounce back up to 272 or 273. If the previous pattern holds, it will take another week or two to get down to that new baseline.
My goal was to drop 15 pounds by the end of April. I'm not sure that will happen, but I'm holding out hope that I can establish a new baseline around 268 by that point. Also, the first few weeks there was quite a bit of cheating, which I'm sure slowed down progress significantly, whereas now I seem to be on a pretty good streak of maintaining something like a ketogenic diet.
Workout:
"Badger"
30 Squat Clean #95
30 Pull-ups
800m Run
what I actually did:
18 Squat Cleans #95
18 Pull-ups (green band)
500m Row
15 Squat Cleans #95
15 Pull-ups
400m Row
12 Squat Cleans #95
12 Pullups
300m Row
32:45
This workout was just absolutely brutal. The high number of reps just beat you down.
Food:
Bulletproof Coffee
Almonds
Cashews
Macadamia Nuts
Tuna Salad
Avocado
Carrots
Cucumber slices
Yogurt Dip
Notes:
My shirt is loosening up and I can tell in the mirror that my body fat has gone down. Still not a big change on the scale, but this is not unusual. I've seen this in the past. I just have to be patient and the scale will reflect the change soon. In fact, I wouldn't be surprised to see a big drop under 270 followed by an immediate bounce back up to 272 or 273. If the previous pattern holds, it will take another week or two to get down to that new baseline.
My goal was to drop 15 pounds by the end of April. I'm not sure that will happen, but I'm holding out hope that I can establish a new baseline around 268 by that point. Also, the first few weeks there was quite a bit of cheating, which I'm sure slowed down progress significantly, whereas now I seem to be on a pretty good streak of maintaining something like a ketogenic diet.
Monday, April 20, 2015
4.20.2015: Rest Day
273.6
Rest Day
Food:
Bulletproof Coffee
Almonds
Cashews
Macadamia Nuts
Banana
2 Italian Sausages
cheese
pico
Salad - greens, cucs, onion, avocado, yogurt dip, blue cheese dressing
Rest Day
Food:
Bulletproof Coffee
Almonds
Cashews
Macadamia Nuts
Banana
2 Italian Sausages
cheese
pico
Salad - greens, cucs, onion, avocado, yogurt dip, blue cheese dressing
Sunday, April 19, 2015
Saturday, April 18, 2015
4.18.2015: Rest Day
275.8
Rest Day - helped Dad move to his new apartment.
Food:
Bulletproof Coffee
Cottage Cheese with Pico
Corned Beef
Saurkraut
2 brautwurst
Saurkraut
Rest Day - helped Dad move to his new apartment.
Food:
Bulletproof Coffee
Cottage Cheese with Pico
Corned Beef
Saurkraut
2 brautwurst
Saurkraut
4.17.2015: Annie
275.8
Workout:
"Annie" - botched
150 single skips
50 situps
120 single skips
40 situps
90 single skips
30 situps
60 single skips
20 situps
30 single skips
10 situps
What I actually did was this:
150 single skips
37 situps
120 single skips
20 pullups
90 single skips
7 pullups
60 single skips
20 situps
30 single skips
10 situps
12:19
I started getting muscle spasms in my abs in the first round and so I switched to pullups for 2 rounds, which isn't a horrible idea anyway.
Food:
Tuna salad (tuna and mayo)
Almonds
Macadamia nuts
2 small apples
Banana
2 small mandarin oranges
chorizo sausage with cheese, pico, and sour cream
sausage chili
2 drinks - Rum with soda and splash of coke and lime
Workout:
"Annie" - botched
150 single skips
50 situps
120 single skips
40 situps
90 single skips
30 situps
60 single skips
20 situps
30 single skips
10 situps
What I actually did was this:
150 single skips
37 situps
120 single skips
20 pullups
90 single skips
7 pullups
60 single skips
20 situps
30 single skips
10 situps
12:19
I started getting muscle spasms in my abs in the first round and so I switched to pullups for 2 rounds, which isn't a horrible idea anyway.
Food:
Tuna salad (tuna and mayo)
Almonds
Macadamia nuts
2 small apples
Banana
2 small mandarin oranges
chorizo sausage with cheese, pico, and sour cream
sausage chili
2 drinks - Rum with soda and splash of coke and lime
Thursday, April 16, 2015
4.16.2015: Body Burner
275.0
Workout:
15 Power Cleans #135
800m Row
15 Power Snatches #105
400m Row
15 Burpees
800m Row
15 Shoulder to Overhead #105
800m Row
26:19
Food:
Bulletproof Coffee
Salmon
almonds
macadamia nuts
steak with butter
2 eggs
2 slices of bacon
Workout:
15 Power Cleans #135
800m Row
15 Power Snatches #105
400m Row
15 Burpees
800m Row
15 Shoulder to Overhead #105
800m Row
26:19
Food:
Bulletproof Coffee
Salmon
almonds
macadamia nuts
steak with butter
2 eggs
2 slices of bacon
Wednesday, April 15, 2015
4.15.2015: Deadlifts and Complex
273.8
Workout:
Deadlifts
5 at 225
3 at 255
1 at 285
Complex
1 Power Clean
1 Hang Clean
2 Front Squats
2 Push Press/Jerks
X5
Ab Work
Food:
Bulletproof Coffee
Bacon Cheeseburger
Almonds
Salmon
Tuna with mayo and cheese
2 eggs
2 slices of bacon
Workout:
Deadlifts
5 at 225
3 at 255
1 at 285
Complex
1 Power Clean
1 Hang Clean
2 Front Squats
2 Push Press/Jerks
X5
Ab Work
Food:
Bulletproof Coffee
Bacon Cheeseburger
Almonds
Salmon
Tuna with mayo and cheese
2 eggs
2 slices of bacon
Tuesday, April 14, 2015
4.14.2015: Step-Ups and Lat-Pulls
274.0
Workout:
8 Step-Ups at 120 with 5 risers
120 Single Skips
X5
12:40
Lat-Pulls
5 X 3 at 180
Food:
Bulletproof Coffee
Almonds
Macadamia Nuts
Cheese
2 Chicken Thighs
Notes:
I've been reading more about the ketogenic diet and I'm getting a better understanding of how it works, though I'm not quite all the way there yet. I'm a bit confused on the concept of glycogen depletion, and to what extent one needs to deplete glycogen stores before entering into a state of ketosis. Broadly, my understanding is that the ketogenic diet will have a tendency to deplete glycogen levels and as that happens, the body will naturally begin breaking down fatty acids into Ketones, which the body and brain will use for energy, rather than glucose. Assuming one is eating at a deficit, the body will begin converting stored fat into Ketones, which is how body fat (weight) is lost. I also know that high-intensity anaerobic workouts, like crossfit metcons, will have a tendency to deplete glycogen stores, which will help one enter into a ketogenic fat-burning state.
Workout:
8 Step-Ups at 120 with 5 risers
120 Single Skips
X5
12:40
Lat-Pulls
5 X 3 at 180
Food:
Bulletproof Coffee
Almonds
Macadamia Nuts
Cheese
2 Chicken Thighs
Notes:
I've been reading more about the ketogenic diet and I'm getting a better understanding of how it works, though I'm not quite all the way there yet. I'm a bit confused on the concept of glycogen depletion, and to what extent one needs to deplete glycogen stores before entering into a state of ketosis. Broadly, my understanding is that the ketogenic diet will have a tendency to deplete glycogen levels and as that happens, the body will naturally begin breaking down fatty acids into Ketones, which the body and brain will use for energy, rather than glucose. Assuming one is eating at a deficit, the body will begin converting stored fat into Ketones, which is how body fat (weight) is lost. I also know that high-intensity anaerobic workouts, like crossfit metcons, will have a tendency to deplete glycogen stores, which will help one enter into a ketogenic fat-burning state.
Sunday, April 12, 2015
Saturday, April 11, 2015
4.11.2015: Sprints
276.8
Workout:
5 sprints in front of my apartment, roughly 80 yards or something like that. These were slow, but they felt pretty good. This wouldn't be a bad thing to do a couple of times per week.
Food:
Bulletproof Coffee
2 small oranges
Apple
Almonds
Macadamia Nuts
Carrots
Zucchini sticks
yogurt dip
Salmon
Workout:
5 sprints in front of my apartment, roughly 80 yards or something like that. These were slow, but they felt pretty good. This wouldn't be a bad thing to do a couple of times per week.
Food:
Bulletproof Coffee
2 small oranges
Apple
Almonds
Macadamia Nuts
Carrots
Zucchini sticks
yogurt dip
Salmon
Friday, April 10, 2015
4.10.2015: 20 minute AMRAP and Power Cleans
275.6
Workout:
20 KTE
90 Single Skips
15 Pushups
1 Power Clean (#165)
20 min AMRAP
then
Power Cleans
1 at 185
1 at 195
1 at 205
1 at 210
Food:
Almonds
Macadamia Nuts
grapes
apple
Salmon
2 italian sausages
Diablo
Fries
Top Ramen
Cheese
Dried Sausage
Crackers
Workout:
20 KTE
90 Single Skips
15 Pushups
1 Power Clean (#165)
20 min AMRAP
then
Power Cleans
1 at 185
1 at 195
1 at 205
1 at 210
Food:
Almonds
Macadamia Nuts
grapes
apple
Salmon
2 italian sausages
Diablo
Fries
Top Ramen
Cheese
Dried Sausage
Crackers
4.9.2015: Kalsu
276.4
Workout:
"Kalsu" scaled (extremely)
RX Version
100 Thrusters 95/135
5 Burpees EMOM
What I did
60 Thrusters at #65
3 burpees EMOM
there were several 1 minute breaks in there as well. I probably did at least 50 burpees though, or something close to that.
22 minutes
Food:
Bulletproof Coffee
Chicken Breast
Banana
Salad with greens, cucs, onion, avocado, chicken, feta, olive oil, balsamic, yogurt dressing, blue cheese dressing
Workout:
"Kalsu" scaled (extremely)
RX Version
100 Thrusters 95/135
5 Burpees EMOM
What I did
60 Thrusters at #65
3 burpees EMOM
there were several 1 minute breaks in there as well. I probably did at least 50 burpees though, or something close to that.
22 minutes
Food:
Bulletproof Coffee
Chicken Breast
Banana
Salad with greens, cucs, onion, avocado, chicken, feta, olive oil, balsamic, yogurt dressing, blue cheese dressing
4.8.2015: Rest Day
276.4
Food:
Bulletproof Coffee
Chicken
Almonds
Macadamia Nuts
Apple
Quesadilla
Taco
Food:
Bulletproof Coffee
Chicken
Almonds
Macadamia Nuts
Apple
Quesadilla
Taco
Tuesday, April 7, 2015
Monday, April 6, 2015
4.6.2015: Step-Ups
275.0
Workout:
10 Step-ups at #100 (6 risers)
100 Single Skips
X5
then
Lat Pull-Downs
5 X 5 at 180
Dumbbell Rows
5 X 5 each arm at ?
Food:
Bulletproof Coffee
Workout:
10 Step-ups at #100 (6 risers)
100 Single Skips
X5
then
Lat Pull-Downs
5 X 5 at 180
Dumbbell Rows
5 X 5 each arm at ?
Food:
Bulletproof Coffee
Sunday, April 5, 2015
Saturday, April 4, 2015
4.4.2015:
273.4
Workout:
30 Air Squats
10 Dumbbell Presses (#25)
10 Lunges
5 Pushups
10 Situps
X10
Food:
Salmon
Americano with 1/2
Apple
Apple
Banana
Strawberries
Steak with Butter
Salad - greens, cucs, blackberries, tomato, feta, yogurt dressing, blue cheese dressing
Notes:
This was done over a period of several hours while playing video games. The idea was to break up the hours of sitting with some activity and also to get in some volume in lunges and air squats.
Workout:
30 Air Squats
10 Dumbbell Presses (#25)
10 Lunges
5 Pushups
10 Situps
X10
Food:
Salmon
Americano with 1/2
Apple
Apple
Banana
Strawberries
Steak with Butter
Salad - greens, cucs, blackberries, tomato, feta, yogurt dressing, blue cheese dressing
Notes:
This was done over a period of several hours while playing video games. The idea was to break up the hours of sitting with some activity and also to get in some volume in lunges and air squats.
4.3.2015: Step-Ups
276.0
Workout:
8 step-ups at #90 (6 risers)
100 Single Skips
X5
Then
1 X 6 at #100
1 X 4 at #110
1 X 2 at #120
1 X 2 at #130
1 X 2 at #140
Food:
Bulletproof Coffee
Salmon
Almonds
Macadamia Nuts
Apple
Banana
El Diablo
Fries
Sausage Chili with Cheese
Workout:
8 step-ups at #90 (6 risers)
100 Single Skips
X5
Then
1 X 6 at #100
1 X 4 at #110
1 X 2 at #120
1 X 2 at #130
1 X 2 at #140
Food:
Bulletproof Coffee
Salmon
Almonds
Macadamia Nuts
Apple
Banana
El Diablo
Fries
Sausage Chili with Cheese
Friday, April 3, 2015
4.2.2015: Rest Day
277.6
Food:
Bulletproof Coffee
Egg Salad Sandwich
Banana
Carrots
Americano with 1/2
Steak with butter
Food:
Bulletproof Coffee
Egg Salad Sandwich
Banana
Carrots
Americano with 1/2
Steak with butter
Wednesday, April 1, 2015
4.1.2015: Rest Day
275.8
Rest Day
Food:
Bulletproof Coffee
1 hard boiled egg
Almonds
Macadamia Nuts
Strawberries
Blackberries
Chicken Sausage
Quesadilla
Taco
Leftover Thai Food
Rest Day
Food:
Bulletproof Coffee
1 hard boiled egg
Almonds
Macadamia Nuts
Strawberries
Blackberries
Chicken Sausage
Quesadilla
Taco
Leftover Thai Food
Tuesday, March 31, 2015
3.31.2015: Rest Day, stationary bike
275.8
Workout:
20 minutes stationary bike
Food:
Bulletproof Coffee
Hard-Boiled Egg
Small Apple
Banana
Almonds, 2 oz.
Macadamia Nuts, 1 oz.
Flank Steak, 5 oz.
Workout:
20 minutes stationary bike
Food:
Bulletproof Coffee
Hard-Boiled Egg
Small Apple
Banana
Almonds, 2 oz.
Macadamia Nuts, 1 oz.
Flank Steak, 5 oz.
Monday, March 30, 2015
3.30.2015: Jump Rope and Step-Ups
275.0
Workout:
100 Single Skips
10 Step-Ups at #80 using 6 risers
x5
14:00
Lat Pulls
6 X 5 at 170
Food:
Bulletproof Coffee
1 hard-boiled egg
Macadamia Nuts, 1.5 oz
Almonds, 2.0 oz
Chicken Sausage
Salad - greens, cucumber, carrots, red onions, blue cheese dressing
Flank Steak
Notes:
Big cheat last night, but doing that once per week is fine and will probably keep me sane. The important thing is that I'm right back on the eating plan today and my back is feeling better so I'm ready to try and workout again.
Workout:
100 Single Skips
10 Step-Ups at #80 using 6 risers
x5
14:00
Lat Pulls
6 X 5 at 170
Food:
Bulletproof Coffee
1 hard-boiled egg
Macadamia Nuts, 1.5 oz
Almonds, 2.0 oz
Chicken Sausage
Salad - greens, cucumber, carrots, red onions, blue cheese dressing
Flank Steak
Notes:
Big cheat last night, but doing that once per week is fine and will probably keep me sane. The important thing is that I'm right back on the eating plan today and my back is feeling better so I'm ready to try and workout again.
Sunday, March 29, 2015
3.29.2015: Injured
273.0
Injured
Food:
Bulletproof Coffee
3 egg scrambler with tomato, red onion, jalapeno, chicken sausage, cheese
Injured
Food:
Bulletproof Coffee
3 egg scrambler with tomato, red onion, jalapeno, chicken sausage, cheese
Saturday, March 28, 2015
Friday, March 27, 2015
3.27.2015 - Injured
275.0
Injured
Food:
Bulletproof Coffee
Almonds
Macadamia Nuts
Apple
1 1/2 Beef Patty
cheese
Avocado
Steak
Notes:
Still feeling a twinge in my lower back
Injured
Food:
Bulletproof Coffee
Almonds
Macadamia Nuts
Apple
1 1/2 Beef Patty
cheese
Avocado
Steak
Notes:
Still feeling a twinge in my lower back
Thursday, March 26, 2015
3.26.2015 - Injured
276.4
Food:
Bulletproof Coffee
Almonds
Macadamia Nuts
Apple
Banana
2 Halibut Fish stick things
2 beef patties
Cucumber
Yogurt Dip
Food:
Bulletproof Coffee
Almonds
Macadamia Nuts
Apple
Banana
2 Halibut Fish stick things
2 beef patties
Cucumber
Yogurt Dip
Wednesday, March 25, 2015
3.25.2015 - Injured
274.6
No workout today. I injured my lower back a couple of days ago and need to leave it alone.
Food:
Bulletproof Coffee (400)
1 hard boiled egg (78)
1 oz. macadamia nuts
1.5 oz almonds
Banana
Small Apple
Salmon
Salad - greens, cucumber, avocado, cucumber, red onion, green onion, yogurt dressing
2 beef patties
No workout today. I injured my lower back a couple of days ago and need to leave it alone.
Food:
Bulletproof Coffee (400)
1 hard boiled egg (78)
1 oz. macadamia nuts
1.5 oz almonds
Banana
Small Apple
Salmon
Salad - greens, cucumber, avocado, cucumber, red onion, green onion, yogurt dressing
2 beef patties
Tuesday, March 24, 2015
3.24.2015 - Rest Day & BMR Measurement
275.6
Rest Day
Food:
Bulletproof Coffee (440)
1 hard boiled egg (77)
2 oz Macadamia Nuts (408)
2 oz Almonds (328)
6 oz Carrots (70)
Yogurt Dip
Salmon
1 chocolate/caramel truffle from See's
Notes:
This site calculates my BMR as 1987.55. The measurement is theoretical to some extent as it is supposed to be the amount of energy I would burn if I stayed in bed all day long. I don't know what simply getting up and going to work and sitting all day at your desk would raise that number to. 2200? And if I do a moderate workout of some kind, maybe 2600? Or if I do a significant workout, maybe 3,000?
I started feeling real weird around 3 pm - most likely sugar withdrawals. Then I had the truffle at See's and felt a bit better.
Rest Day
Food:
Bulletproof Coffee (440)
1 hard boiled egg (77)
2 oz Macadamia Nuts (408)
2 oz Almonds (328)
6 oz Carrots (70)
Yogurt Dip
Salmon
1 chocolate/caramel truffle from See's
Notes:
This site calculates my BMR as 1987.55. The measurement is theoretical to some extent as it is supposed to be the amount of energy I would burn if I stayed in bed all day long. I don't know what simply getting up and going to work and sitting all day at your desk would raise that number to. 2200? And if I do a moderate workout of some kind, maybe 2600? Or if I do a significant workout, maybe 3,000?
I started feeling real weird around 3 pm - most likely sugar withdrawals. Then I had the truffle at See's and felt a bit better.
Monday, March 23, 2015
3.23.2015
277.2
Mini-Workout:
500 single skips
Step-Ups
4 X 10 at #80 using 5 risers
Note: #80 = 2 X #40 dumbbells
Lat Pulls
5 X 5 at #160
Food:
1 hard boiled egg
Americano with 1/2
Ham, 2 oz
Carrots with Greek Yogurt Dip
1 moose sausage stick
Plantain chips
almond butter
Notes:
I did some reading yesterday on ketogenic diets and I'm wondering if it would be possible to introduce some of the principles of this diet in a way that will work within a strenuous workout program. It seems like the easiest way to do this is to emphasize fats in the early part of the day with a little more protein in the middle of the day when I'm doing my mini-workout, and then more protein and carbs right before and directly following crossfit.
A proposed diet would have me eat something like this for breakfast:
1 hard boiled egg
2 slices of bacon
1 oz of macadamia nuts
bulletproof coffee
The idea is that around 12:30 or 1:00 pm, I would start eating a little more protein and veggies and then at 2:00 pm I would go to the gym here in the office and do a light workout. Following my workout, I would try to stick to more traditional paleo eating through to the evening and then towards bedtime shift more and more to fats so that as I'm sleeping, my body is going into fat burning mode. Realistically, I should just stop eating by 8 pm, but if I can't do that, then I should limit my eating to mostly fats.
Mini-Workout:
500 single skips
Step-Ups
4 X 10 at #80 using 5 risers
Note: #80 = 2 X #40 dumbbells
Lat Pulls
5 X 5 at #160
Food:
1 hard boiled egg
Americano with 1/2
Ham, 2 oz
Carrots with Greek Yogurt Dip
1 moose sausage stick
Plantain chips
almond butter
Notes:
I did some reading yesterday on ketogenic diets and I'm wondering if it would be possible to introduce some of the principles of this diet in a way that will work within a strenuous workout program. It seems like the easiest way to do this is to emphasize fats in the early part of the day with a little more protein in the middle of the day when I'm doing my mini-workout, and then more protein and carbs right before and directly following crossfit.
A proposed diet would have me eat something like this for breakfast:
1 hard boiled egg
2 slices of bacon
1 oz of macadamia nuts
bulletproof coffee
The idea is that around 12:30 or 1:00 pm, I would start eating a little more protein and veggies and then at 2:00 pm I would go to the gym here in the office and do a light workout. Following my workout, I would try to stick to more traditional paleo eating through to the evening and then towards bedtime shift more and more to fats so that as I'm sleeping, my body is going into fat burning mode. Realistically, I should just stop eating by 8 pm, but if I can't do that, then I should limit my eating to mostly fats.
Sunday, March 22, 2015
3.22.2015 - Hill Walks & New Baseline
280.0
Workout:
5 Hill Walks (up and down 5 times)
Not for time (12 minutes maybe?)
Food:
Coffee with coffeemate & splenda
1 hard boiled egg
Salmon
1 large apple
Paleo Soup - shrimp, zucchini, onion, tomato, cheese, bok choi
Notes:
Wow! I was really hoping it wasn't this bad. 280 is just crazy. It's no wonder I have no endurance at crossfit right now. Even with rowing, which isn't especially body weight driven, my endurance is just horrible and I have to think that it has everything to do with my body weight. Actually, considering how heavy I am, it's surprising how much endurance I do have.
Starting today, Sunday, and ending on May 2, Saturday, is exactly 6 weeks. The goal is to drop 15 pounds during that time period, or 2.5 pounds per week. That's a lot. On the other hand, I think I dropped weight at some level like that way back when I first started crossfit 5 1/2 years ago. Given where I am, the first 15 pounds should come off easier. Once I reach that target weight, I will reset my goal.
What I need to keep in mind is that the ultimate goal is to feel better, to have more energy. A secondary goal is to look better should I happen to land a job interview.
By the end of April, if I've hit my target weight, I should notice that my workouts are becoming more fluid, though I will still be slower than almost everyone else. My row times should get a lot better though. Overall though, I probably shouldn't worry too much about my endurance being crap, since for the foreseeable future, that's pretty much how it's going to be.
Workout:
5 Hill Walks (up and down 5 times)
Not for time (12 minutes maybe?)
Food:
Coffee with coffeemate & splenda
1 hard boiled egg
Salmon
1 large apple
Paleo Soup - shrimp, zucchini, onion, tomato, cheese, bok choi
Notes:
Wow! I was really hoping it wasn't this bad. 280 is just crazy. It's no wonder I have no endurance at crossfit right now. Even with rowing, which isn't especially body weight driven, my endurance is just horrible and I have to think that it has everything to do with my body weight. Actually, considering how heavy I am, it's surprising how much endurance I do have.
Starting today, Sunday, and ending on May 2, Saturday, is exactly 6 weeks. The goal is to drop 15 pounds during that time period, or 2.5 pounds per week. That's a lot. On the other hand, I think I dropped weight at some level like that way back when I first started crossfit 5 1/2 years ago. Given where I am, the first 15 pounds should come off easier. Once I reach that target weight, I will reset my goal.
What I need to keep in mind is that the ultimate goal is to feel better, to have more energy. A secondary goal is to look better should I happen to land a job interview.
By the end of April, if I've hit my target weight, I should notice that my workouts are becoming more fluid, though I will still be slower than almost everyone else. My row times should get a lot better though. Overall though, I probably shouldn't worry too much about my endurance being crap, since for the foreseeable future, that's pretty much how it's going to be.
Thursday, March 19, 2015
3.19.2015
Mini-Workout
Weighted Step-ups
4 X 10 (#80 or 2 #40 dumbbells)
3 X 4 (#80 or 2 #40 dumbbells)
For these I used the modular steps that are used for step aerobics. For the first 4 sets of 10, I used 5 risers. For the final three sets of 4 I added another riser, which I think is about 3 inches.
Standing Dumbbell Press
5 X 10 (with 2 #30 dumbbells)
Body Burner
1000m row
Annie
50-40-30-20-10 DU and Situps
1000m row
Food:
1 hard boiled egg
1 small apple
1 banana
1 medium size piece of salmon
2 string cheese
plantain chips
almond butter
almonds
Notes:
I have potentially 6 weeks left in my current job with the onsite gym. It would be interesting to see, if I can keep it up, how I could progress with these step-ups if I did them 2 or 3 times per week, steadily increasing the amount of weight and number of repetitions. Realistically, I should incorporate lunges into this as well. I hate lunges, but I think it's necessary. Of course, if I get a new job before that time, then that's just the way it goes.
I should weigh myself this sunday to baseline where I am so that I can see what progress I'm making. I really don't want to see that number, but I don't suppose I have a choice. I've ALWAYS made better progress when I'm tracking my metrics, and that's the first priority, to start making progress.
Weighted Step-ups
4 X 10 (#80 or 2 #40 dumbbells)
3 X 4 (#80 or 2 #40 dumbbells)
For these I used the modular steps that are used for step aerobics. For the first 4 sets of 10, I used 5 risers. For the final three sets of 4 I added another riser, which I think is about 3 inches.
Standing Dumbbell Press
5 X 10 (with 2 #30 dumbbells)
Body Burner
1000m row
Annie
50-40-30-20-10 DU and Situps
1000m row
Food:
1 hard boiled egg
1 small apple
1 banana
1 medium size piece of salmon
2 string cheese
plantain chips
almond butter
almonds
Notes:
I have potentially 6 weeks left in my current job with the onsite gym. It would be interesting to see, if I can keep it up, how I could progress with these step-ups if I did them 2 or 3 times per week, steadily increasing the amount of weight and number of repetitions. Realistically, I should incorporate lunges into this as well. I hate lunges, but I think it's necessary. Of course, if I get a new job before that time, then that's just the way it goes.
I should weigh myself this sunday to baseline where I am so that I can see what progress I'm making. I really don't want to see that number, but I don't suppose I have a choice. I've ALWAYS made better progress when I'm tracking my metrics, and that's the first priority, to start making progress.
Friday, March 6, 2015
3.6.2015
Mini-Workout:
Stretches
light ab work
10 hip bridge holds (15 secs)
chest supported row
5 X 5 at 120
Food:
Banana
Strawberries
Almonds
Plantain chips
Almond Butter
Cucumbers with Dip (Greek Yogurt, Spinach, Kale from Traders)
Flank Steak
Coffee with coffeemate and splenda
Stretches
light ab work
10 hip bridge holds (15 secs)
chest supported row
5 X 5 at 120
Food:
Banana
Strawberries
Almonds
Plantain chips
Almond Butter
Cucumbers with Dip (Greek Yogurt, Spinach, Kale from Traders)
Flank Steak
Coffee with coffeemate and splenda
Thursday, March 5, 2015
3.5.2015 - two workouts
Workout #1:
500m Row
Stretching and Abs
then
100 single skips
20 Hip Bridges
X5
Lat Pull-Downs
5 X 5 at 150
Dumbbell Bench Press
3 X 6 with two #50 dumbells
Workout #2:
Body Burner
20 Deadlifts #225
400m Row
20 KB Swings #53
400m Row
20 OHS #45
400m Row
20 Burpees
400m Row
10 Strict Pullups (Green Band)
400m Row
29:40
I cut the pullups to 10 so that I could get the row completed before the 30 minute cap.
Food:
Coffee with coffeemate and splenda
2 chicken thighs, baked
Almonds
Carrots
Avocado
Salad - greens, cucs, onion, jalapeno, tomato, flank steak, smoked salmon, blue cheese dressing
Greek Yogurt with walnuts, strawberries, and honey
Notes:
I should note here that I'm feeling better overall the last few days, more alert, not as annoyed with my lame-ass job. The day goes faster when I get out of the office for an hour and do a light workout. Over time, that mid-day workout will become more intense. If I stick with this job for even a few more weeks, I imagine this two-a-day routine will have a major impact. I'm especially interested to see progress with the lat pull-downs and the dumbbell bench press. Next week I'll add in the chest-supported row as well.
500m Row
Stretching and Abs
then
100 single skips
20 Hip Bridges
X5
Lat Pull-Downs
5 X 5 at 150
Dumbbell Bench Press
3 X 6 with two #50 dumbells
Workout #2:
Body Burner
20 Deadlifts #225
400m Row
20 KB Swings #53
400m Row
20 OHS #45
400m Row
20 Burpees
400m Row
10 Strict Pullups (Green Band)
400m Row
29:40
I cut the pullups to 10 so that I could get the row completed before the 30 minute cap.
Food:
Coffee with coffeemate and splenda
2 chicken thighs, baked
Almonds
Carrots
Avocado
Salad - greens, cucs, onion, jalapeno, tomato, flank steak, smoked salmon, blue cheese dressing
Greek Yogurt with walnuts, strawberries, and honey
Notes:
I should note here that I'm feeling better overall the last few days, more alert, not as annoyed with my lame-ass job. The day goes faster when I get out of the office for an hour and do a light workout. Over time, that mid-day workout will become more intense. If I stick with this job for even a few more weeks, I imagine this two-a-day routine will have a major impact. I'm especially interested to see progress with the lat pull-downs and the dumbbell bench press. Next week I'll add in the chest-supported row as well.
Wednesday, March 4, 2015
3.4.2015
Mini-Workout:
Stretching and light ab work, hip thrusts
jump rope, 90 skips
10 lunges
lat pull-downs
5 X 5 at 150
Workout:
None. Realized when I pulled into the garage that I was too whipped from yesterday to do another WOD.
Food:
Flank Steak
Banana
Apple
Apple
Almonds
Carrots
Walnuts
Flank Steak
Plantain chips
Almond butter
3 egg scrambler - onions, jalapenos, zucchini, flank steak, cheese
Apple
Tuesday, March 3, 2015
3.3.2015 - Two Workouts
Workout #1:
500m row
then
100 single skips
10 KB Deadlifts (#61.7)
x3
Lat pull-downs
3 X 5 at 150
2 X 2 at 170
1 X 2 at 190
Dumbell Bench Press
2 X 5 at 50
Workout #2
Body Burner with 30 minute cap
Row 50 Calories
50 Step Ups (20 inch)
50 Deadlifts
20 Wall Balls (#16)
20 Bench Dips
20 Wall Balls (#16)
20 Step Ups (20 inch)
2 X 2 at 170
1 X 2 at 190
Dumbell Bench Press
2 X 5 at 50
Workout #2
Body Burner with 30 minute cap
Row 50 Calories
50 Step Ups (20 inch)
50 Deadlifts
20 Wall Balls (#16)
20 Bench Dips
20 Wall Balls (#16)
20 Step Ups (20 inch)
Flank Steak
Plantain chips
Almond butter
Coffee with coffeemate
Flank Steak
Almonds
Carrots
Orange
Soup - chicken and beef base with chili powder, cumin, lime, garlic and cilantro. Also: bok choi, Jalapeno, Zucchini, Onion, Flank Steak, Avocado, Cheese.
Orange
Flank Steak
Almonds
Carrots
Orange
Soup - chicken and beef base with chili powder, cumin, lime, garlic and cilantro. Also: bok choi, Jalapeno, Zucchini, Onion, Flank Steak, Avocado, Cheese.
Orange
Monday, March 2, 2015
3.2.2015 - Notes
Notes:
I need to do a weigh-in soon. According to the doctor, my blood sugar is at 121, which is the upper range of normal for my age group. More than likely, this is due to my body weight, which I know is high, but which I also don't really want to look at right now. My guess is that I'm around 270, maybe as high as 275. My 3-month goal should be to get it under 260 and my 6-month goal should be to get under 250. So that's roughly 25 pounds in 6 months, or by September 1.
The first 15 pounds will make a big difference in how I look and feel and how my clothes feel.
The keys to getting this done are the following:
1) Diet
2) Working out 3X per week
3) Some sort of daily activity
4) Maintaining a daily journal
Diet is the biggest part of this, and for me also the most difficult. One key to remember is to not let cheat meals pile up one after the other. Don't freak out about 1 cheat meal, but don't let 1 or 2 cheat meals become an excuse for 10 cheat meals. Get back on the horse as soon as possible.
Working out 3X per week will be tough right now, but will be easier as I get myself back into the habit.
Daily activity can be something as simple as walking a mile or doing a mini-workout in my apartment.
Maintaining a daily journal is key because it will help me keep myself motivated. I'll do a weigh-in a couple of weeks from now and thereafter will track it daily in the mornings when I wake up.
Food:
Small Apple
Carrots
Almonds
Walnuts
Baked Chicken Thighs, 2
Salad - greens, cucs, onion, avocado, smoked salmon, blue cheese dressing
Plantain chips
dried sausage
cheese
chocolate
I need to do a weigh-in soon. According to the doctor, my blood sugar is at 121, which is the upper range of normal for my age group. More than likely, this is due to my body weight, which I know is high, but which I also don't really want to look at right now. My guess is that I'm around 270, maybe as high as 275. My 3-month goal should be to get it under 260 and my 6-month goal should be to get under 250. So that's roughly 25 pounds in 6 months, or by September 1.
The first 15 pounds will make a big difference in how I look and feel and how my clothes feel.
The keys to getting this done are the following:
1) Diet
2) Working out 3X per week
3) Some sort of daily activity
4) Maintaining a daily journal
Diet is the biggest part of this, and for me also the most difficult. One key to remember is to not let cheat meals pile up one after the other. Don't freak out about 1 cheat meal, but don't let 1 or 2 cheat meals become an excuse for 10 cheat meals. Get back on the horse as soon as possible.
Working out 3X per week will be tough right now, but will be easier as I get myself back into the habit.
Daily activity can be something as simple as walking a mile or doing a mini-workout in my apartment.
Maintaining a daily journal is key because it will help me keep myself motivated. I'll do a weigh-in a couple of weeks from now and thereafter will track it daily in the mornings when I wake up.
Food:
Small Apple
Carrots
Almonds
Walnuts
Baked Chicken Thighs, 2
Salad - greens, cucs, onion, avocado, smoked salmon, blue cheese dressing
Plantain chips
dried sausage
cheese
chocolate
Wednesday, February 4, 2015
2.4.2014
Daytime
Went to the gym at the office and worked out.
500m Row on Schwinn Windrower
then
100 single skips
10 KB Swings #53
5 Burpees
X3
then
Lat Pulls
3 X 5 at #150
Some ladies in the gym invited me to join them in their bootcamp, which goes M, W, F from 12:30-1:00 pm. No idea who is paying for it. I may join them on Friday.
Evening Crossfit
Strength
Deadlifts
5 at 225
3 at 275
3 at 295
Metcon
400m run
rest 2 min
200m run
rest 2 min
x2
Went to the gym at the office and worked out.
500m Row on Schwinn Windrower
then
100 single skips
10 KB Swings #53
5 Burpees
X3
then
Lat Pulls
3 X 5 at #150
Some ladies in the gym invited me to join them in their bootcamp, which goes M, W, F from 12:30-1:00 pm. No idea who is paying for it. I may join them on Friday.
Evening Crossfit
Strength
Deadlifts
5 at 225
3 at 275
3 at 295
Metcon
400m run
rest 2 min
200m run
rest 2 min
x2
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