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
Thursday, April 30, 2015
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
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