BenBetz WOlog

Inching back (Saturday... feelin grits)

2011-01-10T13:40:00.000-08:00

Saturday, at hotel in Philly, got a really quick one in but felt like death. Gym was cold, so maybe that had something to do with it, but my lungs were on fire. Did not accomplish much (although ended up nice and sore - legs and butt - the next day anyway).

skretched a little, samson style...

3 rounds of cindy (just 3, should be a warm up not a workout)

5 pull ups
10 push ups
15 squats

DB Circuit - kept it light with 40lb

DB snatch x 5/side
DB bench press x 5/side
DB row x 5/side
DB lat raise x 10

Ideally I would have wanted to finish 3-4 rounds and then finish the workout with high rep DB swings and some core work. But only completed two rounds before was feeling kind of rough. I was pressed for time and had to wrap it up, but that was just a rationalization/excuse for not finishing a 3rd round -- I should have sucked it up and cranked out one more as fast as I could.

Density training to hit rep goals

2011-01-06T07:28:00.000-08:00

http://www.weight-lifting-workout-routines.com/workout-routine-3.html

Pick an exercise that you would like to improve. Exercises that require little or no set-up time work best, pull-ups, pushups or kettlebell snatches are all excellent choices. Simply double the volume of your goal repetitions. For example, if you want to be able to perform 20 straight pull-ups, double that number to 40. Perform 20 sets of 2 reps in 20 minutes. You must start each set at the top of each minute. When this set and rep scheme becomes easy, move onto the next level, which would be 3 reps every minute for 13 minutes, and so on and so on…. It should look like this over the weeks.

• 20 sets of 2 reps for 20 minutes

• 13 sets of 3 reps for 13 minutes

• 10 sets of 4 reps for ten minutes

• 8 sets of 5 reps 8 minutes

• 7 sets of 6 reps for 6 minutes

• 6 sets of 7 reps in 5 minutes

• 5 sets of 8 reps in 5 minutes

• 4 sets of 10 reps in 4 minutes

• 3 sets of 13 reps in 3 minutes

Eventually, you will be able to accomplish your desired goal of 20 repetitions. Do this routine only twice per week. You may however, use Density Training for two separate workout routines. Not only does Density Training accelerate your progress and improve your numbers, it allows you to carry out more work in less time. That is power.

'4-Hour Body' Version of "Slow-Carb" Diet - Day 3/4

2011-01-04T08:21:00.000-08:00

Jan 1 was a Saturday and therefore my "cheat/binge day -- pancakes for breakfast, nandos with bun and rice for lunch, chinese food for dinner... Since then, only two full days on the diet, and I've lost maybe 4lb (my guess is water weight). Progress reports will be more valid every week, at least 2-3 days after cheat days.

After reading around on the tubez, it seems that the main criteria for defining a slow-carb diet is a low glycemic index, so therefore there is a lot of variation in prescribed diets.

Carby foods with high GIs spike insulin response and rapidly increase blood sugar, causing energy bursts followed by periods of lethargy. Carby foods with low GIs -- or "slow carbs" -- will cause slower, more sustained increases in blood sugar and energy. Pretty simple.

Interestingly, some of the "root vegetables" that are such staples in a Paleo diet have very high GIs. Beets are high and parsnips are through the roof! I was liking the idea of 'em, and had nibbled some beets during my egg pickling, but it's time to stay away from 'em!

Many low-GI foods that are permitted on some slow-carb diets are not permitted in the 4-Hour Body diet -- for example, low-GI dairy like yogurt, low-GI grains like rolled oats and low-GI fruits such as grapefruits. Since my goal is to avoid fructose six days a week, I am fine skipping out on certain "slow carbs." My cheat days might include lots of fruit eating -- especially to compensate for vitamin C and fiber (mostly vitamin C).

Legumes

I've introduced beans as Tim Ferriss suggests, but I did not check GI of specific beans in making my decisions about which ones to make my staples. I went with the highest protein beans like black beans and kidney beans... and while they don't have very high GIs (prob around 53 and 52 respectively, if canned, and lower if dry), lentils (29) and lima beans (32, frozen) and even green beans (super low at 15 according to one site) have lower GIs. It will be worth checking the protein on those compared to black and red beans.

Chick peas have a low GI even when canned (42), and since canned beans are 1) easier to prepare and 2) when rinsed, less prone to make you gassy, it's good to find canned beans that are low GI. Only problem with chick peas is caloric density is a little bit over the top and it's easy to eat too many (same thing with almonds)... that will upset weight loss goals. If I want to go with dried beans, soaked, prepared and then eaten over a few days, that might be the best Rx. Black and Red should be fine in that case.

Green peas are okay -- relatively low GI, but not very low... like carrots. Both green peas and carrots have GI of just under 50, so are fine to eat maybe 1-3 times a week, but it might be good not to go making carrots my go-to snack I guess.

Based on more research into GI, protein, fiber, etc, here are some foods to emphasize:

Lentils
Lima beans
Most other beans, dried, but light on chick peas
Broccoli, cabbage, lettuce, onions and red peppers - GO CRAZY (they all have a very low GI of about 10)
All peppers have low GI
Other veggies with nice low GI include snow peas, string beans and spinach (which is, of course, bursting with other nutrients)
Cauliflower -- low GI at 30 and high in fiber
Eggs -- egg whites and cage free or organic whole eggs
And, of course, meats -- mostly beef (grass-fed when possible) and chicken (free range or at least organic when possible)... AND tuna fish (one can has about 26g of protein and at least 20g of protein per meal is like most important part of diet.

After Month 1, consider adding some low-GI, low or no-sugar yogurt and/or kefir if you feel you want it.

Lunch time.

UPDATE: Looks like I was a little too intuitive about my understanding of glycemic index, thinking, "if 'low' is good, the 'really low' or even nonexistent must be better!" However, after a little more reading, it seems at least, that a low glycemic index is what to look for in itself -- "low" being defined as 55 and under on the 100-point scale. Everything mentioned in this post would therefore be "low" and more than permissible in whatever amounts I want (tinned beans, carrots, etc.).

Goodbye 2010, you piece of diseased dog shit you. Helloooo 2011, you handsome thing.

2010-12-30T08:58:00.000-08:00

Not normally one for New Years resolutions, because they always involve fitness and Jan.1 until about Valentines Day is the absolute worst time of year for the gym, BUT I am hitting the ground running this year.

Weighed in this morning at 192... been hovering around 195 last week or two. Have put on 10-15 pounds in last 2-3 months. Also haven't had a training regimen in months and my body is weak and sluggish.

LET'S SET SOME REAL GOALS AND REAL STRUCTURE!

Diet

January 1 starts the Slow Carb Diet as prescribed in Tim Ferriss's 4-Hour Body.

STRICT 6-day-a-week diet that eliminates almost all carb-heavy foods like sweets, grains, potatoes and fruit, eliminates most dairy (I will say all) and replaces all the lost calories with more proteins, veggies and LEGUMES.
Stick mostly to only a few basic meals, keeping it simple. I would say 5-10 basic meals, which is easy since you can do "chicken/steak and vegetables" a bunch of different ways. Eggs for breakfast, salads for lunch, veggies and nuts and stuff for snacks IF NEEDED..not too tough.
Saturday will be my cheat/binge day where I can eat any crap I want...doesn't mean I need to force it, but can have sandwiches, or pasta, fried rice, fruit, whatever (as known, spiking calories helps with metabolic balance).
Must make an actual, conscious effort to drink less. NO beer and very little liquor and wine on non-cheat days, and only red wine in moderation when having it. Cheat days (Saturday) anything goes and I can get as awesome as I want :) .
Make sure to adjust schedule for Super Bowl Sunday - that week, Sunday will be cheat day and Saturday will be on diet.

Training

Start getting general fitness up with GPPs, body weight strength training, easing back into some of my favorite big lifts, some weighted circuit work, and some interval training and sprinting.
Rely HEAVILY on the 2-handed DB swing. Really try to do lots of reps at least 2 days a week, possibly with some alternating 1-handed sets in between those days (M-W-F). Ideally, take another tip for Ferriss's book and try to do some ab work (those special swiss ball fill extension crunches) with the swings, possibly alternating the exercises as a pair in 3 sets.
At one point in later half of month, by my birthday, start an ongoing strength-building regimen in the ABA/BAB style like this.

That's it. Looks very doable. If I hit these very VERY basic goals, even with working out only a few times a week, I think we could be looking at 10-15 pounds of true fat loss by end of the month (possibly 20 pounds total with the elimination of a bunch of water weight).

Paleo diet day 6 and energy seems to be taking a hit

2010-11-24T09:51:00.001-08:00

I've been on the paleo diet pretty darn strict for 6 days (exceptions are the rare splash of milk here and there, like in the eggs my girlfriend made for me, and regular meats, although I did procure some organic steaks and stew beef, and grass-fed ground beef at Eastern Market... oh, and been drinking wine regularly - oh well).

I feel pretty good... although I've been spending more time preparing fun paleo meals than working out, and eating a lot since I've been cooking up a storm, I've been losing a few pounds slowly (probably from ketosis). I'm eating nutrient-rich vegetables, more root vegetables, lean meats, fruit, cooking with avocado oil and supplementing with fish oil. Prob could do with some more tree nuts in the mix, but that's no biggie. What IS a biggie is that I am getting tired earlier at night, and I just got my ass KICKED at the gym (not from a vigorous workout, but by not being able to perform with even a reasonable amount of energy/strength). I think the lack of energy might be due to no/low carbs. Will have to do some research. Compare workout from today with last time I lifted, in San Fran two weeks ago...

Workout:

- Warmed up with some stretching and 15 fast burpees (those last few were tough and this was exhausting)

- Bench Press (warm up with a bunch on bar and 6x95)

5 x 135 (hard)
3 x 135 (all I could get)
1 x 145 (since I failed so hard, decided to at least boost weight)
8 or 9 x 95 to finish

The plan was to try for 5x5x135, or at least 4x5x135

- Chin Ups and Dips Alternating 3 x F

Chins: 7, 5, 5
Dips: 3, 3, 4

Those Dip # are a DISGRACE... and those sets of 3 were hard as shit

- Finished with a gay little circuit x 2

DB shrugs (15 or so x 70; 12 x 80)
Tricep press downs (9 x I have no idea ... maybe 80lb? felt heavy for that, but I am not even sure of poundage on new machines)
DB swings (10 x 60)

Then hit the track for some alternating jogging, walking, running, running with light DBs, walking holding DBs in raised positions, etc.... just to make sure workout could even be called a workout...

I think the problem was energy more than strength. I had no *umph* behind my lifts. Was feeling lazy and weak, but even the weak feel strong when they have adrenaline or an energy surge...

By comparison, I lifted a couple of times in San Francisco when I was there for work two weeks ago and my strength and energy seemed way higher. I was working out in morning before eating both times, but I almost completed 5x5x135 on the bench... think I might have started early sets with 6 reps too. And I was pressing weight over my head with little trouble, while today, I picked up some 40lb DBs just to experiment and was having TROUBLE pressing those light little paperweights. Incredible. I also was pressing down more weight on the cable tricep extensions with rope grip with relative ease.

Maybe it's the diet, maybe it's not.... maybe it's normal and my energy will increase as my body adapts. I'll find out!

Weigh in: 188.5 (ouch, but at least under 190!)

UPDATE: Well, Whaddya know?

From here:

During the first few weeks of the ketogenic diet the body has to go through the "metabolic shift", as Mauro DiPasquale calls it. While going through this the body will experience a small degree of fatigue and brain fog, but once the body gets used to manufacturing ketones as the main energy substrate the body actually has more energy than it previously had, and you won't have to be fighting through all those low blood sugar crashes that your high carb meals previously gave you. Also when in ketosis, ketones are the preferred energy substrate for the brain over protein.

AND, I guess when on low-carb diets there's something called carb crash a bit less than one week in... cure is to eat carbs (permissible ones like fruit -- don't load, but maybe a banana immediately pre-workout will help next time)

good primal fitness resource

2010-10-20T14:35:00.000-07:00

http://www.marksdailyapple.com/primal-blueprint-101/

great one fr CF Gotham -- push ups / burpees / squats

2010-09-17T14:53:00.000-07:00

9.13.10 School's in!

For time:

21-18-15-12-9-6-3 Push-ups
10 Burpees
21-18-15-12-9-6-3 Squats

So, like this:

21 Push-ups, 10 Burpees, 21 Squats

18 Push-ups, 10 Burpees, 18 Squats

15 Push-ups, 10 Burpees, 15 Squats

...

Great one for the road.

standing core work from Nick Tumminello

2010-09-03T11:18:00.000-07:00

http://www.mademan.com/5-ways-work-your-core-standing

Injury Report: Possible Broken Foot!

2010-08-20T05:36:00.000-07:00

Not much more than two hours after my last post, when I resolved to work on conditioning (running, jumping, GPP, etc) for next week+ when YMCA is closed, I slip on a beer bottle that some animal left on the bottom stair of the back exit of the bus I took home. I wish I know who to sue over this shit, but more than that, I wish I knew who to blame so I could fucking kill him...

We'll see how this shakes out over a day or two -- will see doctor early next week if I really need to. But no matter what this is certainly going to put a damper on things. FFFFFUUUUUCKK

Thurs. 8/19 - first day back to gym + unfortunately last for a while too. (strength?)

2010-08-19T13:35:00.000-07:00

I didn't realize the Y was shutting down for it's annual maintenance for more than a week until I was on my way out. Had I known I would have gotten some bigger lifts in like real Deadlifts and maybe hit the bench... The closure is not bad tho -- the Chinese use the same character for "crisis" and "opportunity" for a reason!

I am going to use these 10 days or so to buckle down on some serious fat-burning conditioning workouts like GPP, sprints and the like... MAYBE some body weight strength stuff, so I'm not all noodles when I get back to the gym but not gonna worry about "lifting."

I weighed in at gym at 184.5 today. Goal is to lose 8 lb or more by the time I get back to the gym on 8/30.

Now to today's work out...

I had no MC2. Was a struggle. Also had some trouble with some 'sperimental stuff so spent too much time adjusting plates on bars and that kind of thing. Bah!

1. Hang Power Clean and Press

15 x 95
4 x 4 x 135 -- FAIL on last set (only got 3 and 3rd rep was janky)

2. Core-ish circuit

DB Press sitting on ball (for stabilizers) x 10 x 35, 40
Suitcase Deadlift x 5/side x 135, 95
"Broomstick Twists" w/ the 9lb bar x 12
Incline sit ups x 10

Only repeated twice b/c of time. Had to set up bench -- probably steeper than 45 degrees. And I had to change weight on barbell -- did NOT have the Suitcase Deads at 135#, because of the grip and THAT in large part because of vicious blister I ripped open on my right hand on first rep. Broomstick twists were eh. Russian Twists are better. Know I know.

Finished with one set of DB Swings (10 x 65) ... wanted to do 2 or 3 x 10 or at least 1 x 15 or 20 but I was so tired. Lame. Little inbetweeners thru workout included some tricep press downs, a quick set of BW dips and a quick set of some power curls with my 95# suitcase bar.

Note on Suitcase Deadlift:
This is a hard movement with full barbell. I always do Deadlift Twists with 90lb, and have with more I think, no problem. But with the full bar, trying to keep it straight, it's harder to position and align yourself where your feet can be in a comfy, shoulder-width position. End up with feet awkardly close together and stuff. I think it just needs practice. And I can handle the weight on 135#, just need to work on my grip and probably use some powder. Whut whut

Back from Vacay

2010-08-10T06:33:00.001-07:00

Been eating crappy food but got a couple of runs in (one of 'em almost 4 miles apparently) and some visits to a will-have-to-do weight room... now I need to find the time to actually kick start the regiment

Monday: Deltz (worst kind of workout)

2010-07-19T13:15:00.000-07:00

Stretched and warmed into my C&P routine but didn't have the energy. Started with 145# and only cranked 2 reps on first set. On second attempt couldn't clean the bar up. The presses weren't hard -- it was the cleans. I was just sapped. Could be the nasty cold I've had the last two days and still have, could be the debilitating heat and humidity... could be both. Lifting sick sucks.

I needed to keep it not much more than a half hour today so just worked the shoulders after that, but didn't have a partner to spot or motivate and I don't trust that the lifting was that effective.

seated DB presses
Lateral raises (cable - 40,50,60)
front DB raises (20#)
rear - laying face down with 20, standing/half squart with 25
little tweaky exercises with 12.5# and 5#
cranked out a few sets of bar curls at the end...

This will count as "shoulder day." Next lift will be vain b.s. too since I'm going to vegas this week so have excuse: full upper body -- Triceps, Chest, Lats, Core... At least will try to get some functional stuff in there like bench, pull ups and dips. Will work biceps and core more if I make it to the gym in Vegas (and might squeeze in some cardio even tho 110 degree heat might melt some of the extra fat off anyway :)

Friday Rack Pulls and Core

2010-07-16T04:16:00.000-07:00

Never made it to gym yesterday b/c was way too busy (of course, typical [*fart sound*]). Just bumping up the general plan, which was deadlift and core on Thurs and some sort of metcon/intervals on Friday. Since I didn't wake up early enough for outdoor fun, will just skip the 'cardio'-style stuff for the day. Subbing in rack pulls for deadlifts with the hopes of making it easier to crank reps .

Rack Pulls
5 x 3 x 315

success, no hardship but lots of sweat

Core Training #7 (mambo #5?)

TGUs x 5/side @ 1st rd 30#, 2&3: 40# -- wu'unt easy, i was rusty on them joints
Saxon Side Bends x 6/side (10#)
V-ups x 10 + Knew Hugs x 10 + V-ups x 5 + Knee Hugs x 5
Repeat 3x - finish w/ plank hold (prob 45 sec or just over - conservative)

3 x 10 x 100 -- DB shrugs

1 x 8 x 75 -- preacher feature teacher curls

weigh in: 184.5 (i think)
------------------
Next park w/o: burpees and rope intervals with something else thrown in there.

Thursday morning jog

2010-07-15T07:52:00.001-07:00

I like getting a quick something in if I can get out by 6:30 or so (go out around 6 today I think - and was productive b/c ran by bbuster and returned movies).

Over to admo via Euclid, up to Kalorama park and around the park, then took Kalorama to Meridian Hill Park and did a lap there... MapMyRun.com said it was 2.15 miles. Not sure of my clip, but was certainly not going for speed.

Wednesday 2 (daytime) -- 'Glamour Muthles' (Jazz Hands!)

2010-07-14T07:39:00.000-07:00

Triceps, Chest, Biceps, Back (LATS only, still resting traps still tomorrow)

Super Set-Style (not really a circuit b/c will increase weights):

Cable bicep curls (simultaneous one-handed, to head) x 8 (30#, 40#, 50#)
Cable twist/press (chest, side to side alternating) x 8 (50#, 60#, 60#)
Pull ups close grip x 6
Tricep cable press downs with rope grip x 10 (90#, 100#, 110#)

Repeat 3x and finish with 2 sets laying back cable curls (two-handed): 70#x12; 80#x12

Notes: Failed on last set of the twist/press and after like 4-5 reps, just cranked out 9/side of ref press/punch at same weight). Had some ADD inbetweeners - a few reps of cable side pull downs (crossovers not all the way?); some bar curls, etc.

Circuit:

DB flyes (25lb) x 8
Seated DB curls (25lb) x 8 (25# was plenty here after 1st circuit - last set was pretty tough)
1-arm DB rows (65lb) x 6
French Press (75lb) x 10

Repeat 4x3x and ~~finish with regular/wide grip pull ups - 2 sets x F~~

NOTES: This was experimental. I should have made the chest exercise strengthy like the latissimus movement and done one-arm bench presses at same weight as row (and back to back with row). Next time. Also, finisher was a bust -- I couldn't even get one full chin-over-the-top pull up at that point.

"Core Training #7" from Ross:
TGUs x 5/side @ 45# (at home - needed to keep 10# plates handy for the SSBs)
Saxon Side Bends x 6/side (10#)
V-ups x 10 + Knew Hugs x 10 + V-ups x 5 + Knee Hugs x 5
Repeat 3-5x. Finish with plank hold for time.
CORE CIRCUIT WAS A BUST!!! Too much upper-body muscle fatigue in arms and shoulders and could not do TGUs at the time (felt it out with 30#). MUST get good core training session by end of tomorrow (see plan at end of post).

Cranked out 1 time:

10 v-ups
15 back extensions
10 plate (45#) twists
10/side weighted side bends (45#)

Weigh in: 183.5

--------------------------------------------------------------
FLAN

THURSDAY: Keep it simple. Deadlift, GOOD Core Circuit, maybe finish with some DB shrugs
FRIDAY: Some sort of metcon or intervals

Do handstand push ups (or attempt em anyway) any time -- at home or gym.

Wednesday 1 (pre work) - Trot Around the Park

2010-07-14T07:32:00.000-07:00

Got out early to get the blood flowing -- had sprinting on my mind but the hard stone ground was way to wet (slippery) for that business.

Light run up to top of park and then around the 'track'
stretched, popped down the steps to the fountain level and found ok ledge
30 box jumps (21-22")
Light run up the steps and back around the track one more time
30 sit ups
30 push ups
30 BWS

shoulder fuck

2010-07-13T05:57:00.001-07:00

i forgot to stretch after work out and then slept on my right shoulder funny. doesn't feel like it did when it was injured but hurts to lift and extend in several ways and clicks/pops like there is some funky friction going on in rotator cuff or cartilage or something. will have to try to ice it and stay off of lifting for at least day or two -- runnin' and jumpin'?

Monday Vanity Day (w/ some strength): Shoulders (ham on the track)

2010-07-12T14:44:00.000-07:00

Ham on the track? Haaammm on the track! (means I felt nauseous or woozy after).

Was gonna kick off with "Black Box" style Max Effort C&P and then move onto some circuits maybe and core training but was already getting spent by after that so just brutalized my shoulders to at least make sure the workout had some impact. Was disgustingly hot and HUMID, and it was pretty warm and muggy in the gym too -- think it took it out of me, but this was first time back in gym in several weeks.

Warm up:

Stretching - shoulders, hips and legs a little
SDLHP x 10 x 95
Some light BB overheads (50#) behind and in front of the head
SDLHP x 10 x 95
More light barbell presses to warm up the shoulders

"Max Effort" Hang Power Clean and Press:

5 x 105
5 x 115
5 x 125
3 x 135
~~3 x 145~~ FAIL (2) -- didn't fail on the 3rd rep, was just pooped

Sucked.

For a good while, did plate raises and cable exercises to help get rear delts -- reverse cable crossovers, both down to up (harder) and up to down (wolverines) -- plus some rear delt DB raises and some other light weight Y-presses and other in betweeners throughout.

Definitely spent the delts, and to a small extent the traps. Couldn't lift arms til back at office.

I am reluctant to lay out workout plan for week since we've seen how well that works, but I will say that I must "get back into it" and get a few workouts. Also will commit to doing at least some core, some conditioning AND late in the week shoulder/trap "upkeep" with a few handstand push-ups and maybe some DB shrugs.

Weigh in: 182.5

* NOTE: Got some casein protein to take before bed but gonna wait til I have 2-3 workouts under my belt with a few days to start taking... or will just take small amount. DEFINITELY not running any where close to a calorie deficit (I GOTS enough calories).

Note on diet and activity

2010-07-09T09:05:00.000-07:00

Soooo....

Been totally unable to work out for 2-3 weeks b/c of work schedule, moving and crap going on outside work. BUT weighed in [just] under 180 today for the first time in a longgg time (maybe since before the winter). Still need to drop 5 pounds before I show it, and need the activity and lifting to make sure I am not losing muscle (which I fear is part of it).

Anyway -- much of my weight gain came at periods of time when I was eating "healthy" but not working out enough. I was sticking pretty close to a paleo-style diet -- barely any grains, sugar or dairy and almost exclusively meat, fruit and veggies. But this kind of diet makes you eat a lot. The fat in the meat has a lot of calories. And the amount of protein I was taking in (living on the theory that there's no such thing as too much), was not appropriate for a non-training/non-active lifestyle. I think, for me anyway, the very high protein intake must be coupled with more vigorous activity.

I got less strict with carbs which makes me less hungry in general. Still keeping intake low-ish, but will have the occasional sandwich, bagel, pizza or bowl of pasta, plus granola in the morning.

Most importantly I think, I cut down on the red meat. I was just eating way too much red meat. 2-3 times a week is plenty. No need to have red meat pretty much every day like I was doing. Been eating slightly less eggs too. Prob wouldn't be difference if I just ate whites, but I love a yolk.

Maybe as important, I cut down on drinking. No major effort here, just been busier I guess. Taking more days a week off from the drinking and of course that can't hurt.

I'm about to destroy my progress this weekend going up to NY bc I'm gonna eat my weight in pizza and other yummies I am sure, but it's good to know my little experiment worked.

Eat LESS (even if taking in some carbs/starch is what helps you do it). Eat less red meat, especially when not working out my muscles enough. Drink less booze.

I also have been taking in some good 'fat-burning' food too, for note: probiotic kefir, green tea, high-fiber berries (ras, blue, straw).

One MAJOR thing I need to correct is that with my relaxed carb and dairy intake, I've also started having more sugar. That shit don't fly. Gotta cut it out.

CF Footballers are nasty strong

2010-06-23T14:28:00.000-07:00

100 thrusters in this type of interval rate @ 135# ... that's hulkish. Something to aspire to...

http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=11251

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

ARGHHHGGHHHH!!!!!!!!

2010-06-17T14:15:00.001-07:00

What a goddamn fucking travesty this week was. Working late, working too busy w/ early mornings, after hours commitments like board dinner (involving free food -- uh oh)... no. time. for. workouts. fuckpants.

Mission: absolutely definitely get SOMETHING in tonight or tomorrow (prob tomorrow I guess)...

Get a lift in on Saturday or Sunday (or both). Fucking clean and press to start and then either that Box Jump-SDLHP-Swing thing and/or some focused muscle work.

Wednesday, still makin up. Intervals + Core

2010-06-16T05:23:00.000-07:00

running circuit:

Run 200m
10 Jumping Lunges
Repeat 6x; for time

(expect pain on JLs)

"Core Training #7" from Ross:

TGUs x 5/side @ 45# (at home - needed to keep 10# plates handy for the SSBs)
Saxon Side Bends x 6/side (10#)
V-ups x 10 + Knew Hugs x 10 + V-ups x 5 + Knee Hugs x 5
Repeat 3-5x. Finish with plank hold for time.

==============
THURSDAY:

Clean and Press +
THIS -- 5 rounds:

1 min Box Jumps, 24″
1 min Sumo Deadlift High Pulls, 95lbs
1 min Kettlebell (DB) Swings, 32kg (70lb)
1 min rest
[Score is total reps.]

(hopefully legs are fit enough for the box jumps after all the lunge jumps)

Monday Miss/Tuesday at home

2010-06-14T06:34:00.001-07:00

Tuesday #1

Handstand Push Up practice: 6 attempts for 6 max (ouch)

1 x 1
1 x 1
1 x 0 (F)
1 x 2
1 x 1
1 x 1

GPP #2 (fr. Ross):

Burpees x 30 sec
Jumping Jacks x 30 sec
Split Jumps x 30 sec (aka Lunge Jumps)
Burpees x 30 sec
Jumping Jacks x 30 sec
Mountain Climbers x 30 sec

Repeat 5x. 30 second break in between rounds.

MY QUADS! MY CALVES! MY QUADS AND MY CALVES! (This beat me up - especially the lunge jumps. If I was scorin' burpees and LJs or even just the burpees, would not be good score). Did in my room. It was HOT. And the carpet doesn't give me good pop like a hard surface.

Week of 6/14 Menu

2010-06-14T06:19:00.000-07:00

Make sure to get these items in (not limited to just these of course, and not necessarily in this order):

Handstand push-ups
Any GPP
Rope Practice
Intervals (Running, and maybe some Tabata), but def this:
- Run 200m
- 10 Jumping Lunges
- Repeat 6x; for time
THIS -- 5 rounds:
- 1 min Box Jumps, 24″
- 1 min Sumo Deadlift High Pulls, 95lbs
- 1 min Kettlebell (DB) Swings, 32kg (70lb)
- 1 min rest
- [Score is total reps.]
Strength Day with Clean & Press and either Deadlifts or Squats
Pull ups and Dips
At least one or two good Core Circuits (with TGUs, plus focus on obliques and lower abs)
- #1 session: "Core Training #7" from Ross:
  - TGUs x 5/side @ 50# (warm up to this weight - it's been a while)
  - Saxon Side Bends x 6/side (light)
  - V-ups x 10 + Knew Hugs x 10 + V-ups x 5 + Knee Hugs x 5
  - Repeat 3-5x. Finish with plank hold for time.
- #2 session:
  - T-push ups x 6
  - FCTs x 10
  - Hanging or upright leg raises x 10
  - Wheel rollouts (4 standing or 12 kneeling)
  - Back xtensions or supermans (x 12-15)
Hopefully try that CSI class at the Y

Checklist last week covered:
Strength (only 1)
GPP
Core Session (only 1)
Intervals (running)
Some less-than-intense metcon training

Friday: Humble [Strength... or lack there of] Pie

2010-06-11T14:11:00.000-07:00

Warmed up with some stretching and some presses and thrusters @ 90#.

1. Hang Power Clean & Press -- wanted to do 4 x 5 x 135 but this was the best I could get rep-wise:

2 x 4 x 135
3 x 3 x 135
(cranked another 5 reps @ 90#, might have been able to do another 1 or 2 3-rep work sets, might have been worth making up the failed sets with more low-rep sets)

2. Deadlift -- wanted 3 x 3 x 315 but didn't bring powder and was too sweaty to maintain the grip at that weight (bar was slipping all around, and I have the blood blisters to prove it)

Warmed up @ 135 and 225...
1 x 2 x 315
1 x 1 x 315
cranked another quick 5 x 225

3. Barbell Rows

5 x 5 x 135

4. Bench Press -- wanted 5 x 5 x 135, got:

3 x 5 x 135
2 x 4 x 135

BLECH!!!

The ab soreness came into play a *little* on the OHPs but mostly on the benching (go figure) - def felt it a lot there. Not as much as when I did ONE pull-up tho (core is INVOLVED in pull-ups apparently - who knew?)

Get at these same weights next time where the 5-reppers were failures and kill the DL with the powder. Try to go heavier on a few reps with the C&P tho to make sure there's still some muscle shock.

Weigh in: 187

Wednesday: Rest

2010-06-09T04:24:00.000-07:00

Doing a strength day tomorrow so don't want to fatigue the muscles too much with a weighted conditioning workout... abs are sore as hell (were fine yesterday but the burpees and functional use - like sitting up with DBs and bars - brought out the effects of that little circuit from Mon) & tri's are a tiny bit sore. All that ads up to making everything with upper body or core pretty difficult (from pull ups and push ups to deadlifts and TGUs). Jesus, abs/core muscles are involved in EVERYTHING. This is where I ~~would normally~~ take a rest day ~~if I were on a normal 4-5 day a week regiment~~. Gotta save the core bones for another good session on Friday.

(those strike-throughs reflect a lack of time in my schedule more than anything else)

TOMORROW: Strength (Clean and Press and Deadlift and Rows?) + some sort of conditioning circuit with SDLHP and Swings?
FRIDAY: Intervals/Conditioning (below) + Core (TGUs, maybe FCTs)

Either this work out:

Run 200m
10 jumping lunges
6x for time

or something with rope, other jumps or air squats.

WEEKEND WORK THIS WEEK IS A MUST

--------------------------------
UPDATE: Awwww would ya look at this ... not but a few min after publishing this original post I see the following workout on CFV's Heavy Metal:

5 rounds:
1 min Box Jumps, 24″
1 min Sumo Deadlift High Pulls, 95lbs
1 min Kettlebell Swings, 32kg
1 min rest

Score is total reps.

Perfect. Will do Thurs if box jumps are possible after deadlifting... otherwise over weekend maybe.

quick note on ymca track area

2010-06-09T02:26:00.000-07:00

in the summer, those corner areas off the indoor track with the heavy bags, that I love so much for workout space, kind of get blasted by the ceiling AC vents. Try to get some space in the studios for GPPs and the like as long as workout doesn't incorporate the track, a heavy bag or the possibility of dropping dumbbells on the floor :)

Tuesday: GPP + awmies some....

2010-06-08T14:11:00.000-07:00

Warmed up with some stretching and some rope practice...

GPP #1

Burpees x 30 sec (something like 10, 9, 7, 8, 8... might have been 11 on 1st rd)
Jumping Jacks x 30 sec
High Knee DB Press (5lb) x 30 sec
Shadow Boxing x 30 sec (active rest, sort of)

Repeat 5x without rest.

rested for a few minutes and then attempted (failed) a CF Football WOD I saw a while back:

3 rounds for time of :

12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
12 Push Ups
25 Double Unders

I did 1 round and was GAASSSED. I can do this, but I need to be a little fresher to start. I still don't have double unders really, so that was the killer. I did first round in 3:29 -- lost some time on the push-ups b/c I needed break, and lots of time on misses on the D/Us. Although it was good practice -- I hit one string of 6 or 7 straight D/Us which is so far the best unbroken string I've done so far.

Because I failed, when I was in the weight room returning the 55lb DB, I decided to rip off a few sets on the arms so I could skip in later lift session.

'Super Set' on Bi/Tri:

Preacher Curl: 11 x 75; French Press: 11 x 75
Preacher Curl: 9 x 80; French Press: 9 x 80
Preacher Curl: 5 x 85; French Press: 6 x 85
Finished w/ DB Curl: 13/side x 20; Bent-over Tricep Xtension 5/side x 20

Weigh in: 185

Monday: Running Intervals + Core

2010-06-07T14:53:00.000-07:00

Snatched the running section from a CFV running/endurance conditioning workout but not sure it's that great on the endurance side. Kind of light work (then again, maybe in the RX "run" means sprint? which I didn't do)... Didn't get to time b/c didn't really keep track of start time and just used second hand on the clock to time breaks (forgot gymboss).

Running Intervals

Run 400m
Rest 2 minutes

Repeat 6x

There's another one I saw that's 200m run followed by 10 jumping lunges; 6 rounds for time (no rests) -- that will be harder

Core Circuit

10 Russian Twists (25lb) (15 reps on 1st set)
10 Weighted Sit Ups (25lb)
10 Weighted Side Bends/side (45lb)
5 Flags

Repeat 3x.

Should have done 4x but ran out of time. Finished with:

10 kneeling roll-outs
30 second plank
10 super mans
20 ball crunches

Lower back was hurting and I blame it on there being no back extension apparatus at the gym to keep me strong!

Weigh in: 187

===========================================

"P.S." I have been getting in some at home mini-workouts that I have not been logging. If they are substantial enough I will, but it's basically just some things here and there with the dumbbells and pull up bar that I consider "practice." If I get full circuits or solid workouts in they will be clocked.

On the To Do List this week:

Rope work
GPP
Clean + Press
- start off with warm up (maybe thrusters)
- go for 1 rep at 170 to see if I can hit PR
- then do strengthy work set at one weight (5x3x140 or something or 5x5 lighter)
Other upper body lifting/strength (including whole/lower back)
More endurance training (with running and jumping probably)
More CORE

Thursday - Strength and Conditioning

2010-05-20T13:24:00.001-07:00

You might be ~~a red neck~~ totally out of shape if you get super nauseous every time you work out. That said, I gotta get back to basics. Minimalist approach might be best as long as things are getting done.

Today was okay. Tomorrow, God willing, running intervals and core. If not this weekend, kick off next week with a GPP (gotta get in the habit of one good GPP a week -- and working out more than once, twice, or 0 times per week - FFUUUU...)

1. Max Effort Hang Clean and Press (3/1 - just to see what my max is)

3 x 110#
3 x 120#
3 x 130#
1 x 140#
1 x 150#
1 x 160# (PR)
~~1 x 170#~~ FAIL
~~1 x 170#~~ FAIL

Could not get the clean at 170. Burned 10 reps on 80# to finish.

2. Weighted DB Conditioning Circuit - all with 50lb DB

one-arm snatch x 5/side
one-arm swing x 5/side
one-arm row x 5/side
one-arm bench press x 5/side

Repeat 3x.

Funny how the benches were kind of tough (the hardest thing) and for the snatches/swings, 50lb felt light as a feather. Still was a burner. Included the swings because the smerl of my back has been bothering me - particularly the right side - and I need to do some lower back strengthening. It actually bothers me a bit after my clean/presses whenever I do those but answer is not fear, it's strength!

Weigh in: 189.5!!!!!! fat

Tuesday -- Make up day (shoulders/arms/lil' back) - PART 1

2010-05-11T14:10:00.000-07:00

Never got that last one in, but that was planned really crappy anyway (would take over 2 hours) -- so did part 1 today and will also do arms on Friday (as well as either light pressing -- maybe as part of man-makers or thrusters or something -- OR handstand push-ups). Will make up the core elsewhere -- need to get at least 2 core sessions in this week.

Warm up: Concept2 rower for 10 min

Hang Clean & Press:

80# x 10
140# x 4
115# x 7

Arm/back circuit (3x):

DB Curls (35, 40, 30) x 4-10
DB Tricep Press (up/behind back) (20, 30, 30) x 5-12
Barbell Row (115) x 7
DB Shrugs (80) x10-15

Ignore stupid weights on curls and shit -- those aren't lifts I clock.

Couple of rounds of iso-delt raises (+ reverse flys), some pull ups...

Everything was a struggle. Blech. AND I took a 5hr energy earlier -- so much for that. Even though I will try again b/c who knows how bad it woulda been otherwise.

Weigh in: 188.5 (Blech!)

/Friday/i mean Saturday - shoulder strength, arm blast, back + core

2010-05-07T05:01:00.000-07:00

Today is a long one. Looking at 1.5-2 hours gym time not including locker room and walk. Don't overdo it on the weight in the circuits. The sets can be low-mid rep, but complete the sets for lots of reps total on the day. This is gonna leave a mark!

RX:

Warm up - concept 2 (get those legs right)

Part 1:
Clean and Press:

warm up with some reps @ 80 or 90
140 x F
150 x F
cool down with higher rep burnout @ 80 or 90 (til F basically)

---
take a quick rest for muscles if needed; maybe hit elliptical for 2-3 min or treadmill for a 2-3 min jog...
---

Part 2:
Arm + Back circuit (3x):

DB curls
Behind head DB tricep press (2 hand or 1 hand)
Barbell row
DB shrugs

Arm + Shoulder circuit (3x):

Bar curls
French press
rear delt iso with the cables and/or DBs
plate or DB raises (lateral+front)

End with 2 sets of light bent-over DB tricep raises

-----
take a break, lay down, throw up, drink water, whatever.... if energy is there, jog it out for a min or two
-----

Core circuit, weight and #rounds tailored to where the fuel gauge is at.

Russian twists (if that lady isn't completely hogging the sit up bench as usual)
Sit ups (weighted?)
Reverse lunge and twists (w/ plate)
Back extensions

SORENESS + a note...

2010-05-07T04:07:00.000-07:00

I missed the damn gym/workout yesterday bc too busy at work and then had 7pm meeting so wasn't even all done til after 8 and was pooped, hungry and beaten down. I think that might be contributing factor to the crippling soreness I am dealing with in my leg and butt meat from Wednesday's workout. It feels like the lower half of my body was beaten with a hammer. I need to try to deal with this somehow in advance of today's lift. I also need to make sure I throw in some good core work to the routine. Will need a lot of time in the ol' Y today.

Note: This soreness is a sign that I need to get back into squat shape at least a little more. 3x a week is much, but at least once a week would be great if I can actually work out 4+ times a week, and twice a week (one time heavy) would be great. Along these lines, I really need to remember where my bread's buttered and start deadlifting again too (at least once a week).

Wednesday ?merr?? -- dammit, i shoulda done a cinco de mayo-themed thing!

2010-05-05T13:49:00.000-07:00

Well... guess I did a Cinco kind of thing this morning: several sets of 5 pull-ups (I think 5 or 6 sets total) just as I was in and out of bathroom, shaving, getting ready, etc., plus a set of 5 40lb Man Makers. SO, the 5-rep thing was Cinco-ish. I am going to make sure that every time I can, I am going to at least do some of this monkeying around in the morning. I NEED to get my pull-ups up, but besides that, even a quick GPP or timed burpees or something is a good way to start day...

PART I:
Warmed up with some stretching and air squats ("limbering")

1. "Warm Up" Circuit -- light squats and swings -- 3 ROUNDS:

Squats x 10 x [135, 155, 175]
DB Swings x 20 x 35#

Bench warm up -- 20 x bar, 10 x 95# >>
2. Bench-y Circuit (to feel out the motion post-injury) -- 3 ROUNDS:

Bench x 125# x [6, 5, 3] -- last set was total FAIL (needed help with bar, blech)
Barbell Curl x 10 x 60#
Dips x F [6, 4, 5]

I would have done 4 rounds if not for the bench fail. To be fair I haven't benched in FOREVER, and I did warm-up set.

PART II:

For time:

400 meter run (5x around Y track)
20 push-ups
30 air squats
40 sit-ups
400 meter run

7 minutes... had pretty leisurely pace around track (after squatting and whatnot legs felt like they weighed 100lb each on the run).

Weigh in: 187.5

Thurs: MetCon + Core
Friday: Move Weight on Clean&Press, then do a real arm burner (bi's/tri's), maybe some rear delt sets too.

BY THE WAY: those Dip numbers SUCK SUCK SUCK!!! WTF???

Monday: Continuing to Struggle :( ... ADD, some snatch 'ems

2010-05-03T13:53:00.000-07:00

Energy levels continue to be a MAJOR problem. I don't know if it's the humidity (which is extreme) or if I need to start taking those 5hr energy shots or what... I think I am going to try to start getting in wake-up workouts (at home or the gym) to see if that makes a difference.

Pull ups

weighted x 3 x 25#
close grip x 5
weighted x 3 x 25#
close grip x 5
regular (wider grip) x 3

These suck... get em into the daily routine. (Doesn't help that I have 15-20 more pounds on my body to pull up)

Taste of this CF Football WOD:
As RX'd:
AMRAP in 10 min:

5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups

I was just gassed after 3 rounds (which I did in about 4 min). I used RX'd weight -- 70lb DB. Will do this as RX'd for max rounds later this week or next week.

15 min on the elliptical

Weigh in: 189

Friday Shoulder Test Plus Ham Provocation

2010-04-30T14:16:00.000-07:00

Had to lay down after b/c I was so tired/weak and kinda nauseous - even though this was NOT a hard work out. Anyway - coming off shoulder injury to GET SERIOUS b/c summer is here and the bitch snuck up on me. Started with shoulder test b/c I feel like if fatigued, chance of sloppiness or injury would be more.

Shoulder stretching and cranked some light (80lb) OHPs to warm up.

2 rounds:

Hang Clean and Press x 5 x 135#
Burpees x 10

Finished with a quick set of I think 6 OHPs with 90lb bar.

This sucked b/c second set of Clean-Presses was broken up -- couldn't even do straight through. Ick. I had in mind that I could do 3 rounds with like 7 C/Ps and 15 Burpees -- nope. Was hurting -- BUT not in the shoulder, so that's encouraging.

Core Circuit -- 3 rounds:

FCT x 10 x 50# on bar (form was no good -- arms were not straight... prob too much wt)'
Weighted side bends x 10/side x 45# (plate)
V-ups x 15

Some curls and press downs, then some stretching and light core stuff. Should have rocked the elliptical for a while b/c it would have brought me down while continuing work. Needed to get off the weights. Laid down for 15 min instead b/c was starting to feel real woozy walking around.

Weigh in: 187

Thursday Morning At-Home Warm Up/Burpee Test

2010-04-22T04:31:00.001-07:00

Attempted a variation on yesterday's CF Virtuosity workout -- added pull-ups to the rotation. The pull ups were a mistake. I should have just done 'em separate and rocked the two-exercise circuit b/c after 3 rounds, the pull-ups were SHOT (only coming one at a time and each one was a huge struggle).

Completed in 14 minutes 10, 9, 8, 7 of the following:

Pull-ups
Weighted sit-ups (40lb)
Burpees

I got the first set of pull-ups unbroken which I was impressed with since it means I can still crank out 10 (even if the 10th was a big effort). That didn't last though -- 2nd round was like 4,2,2,1; 3rd was 3,2,2,1; and 4th was one at a time.

Burpees felt okay -- I was staying mindful of my shoulder, and it did not start to hurt (maintained fairly close hand position on push-ups).

This time would have been much better if not for my pull-up rustiness (and would have completed 10,9,8,7,6,5,4,3,2,1 if not for same). I cranked out the sit ups and burpees quickly and steadily on each set -- all my time was eaten on the pull-ups. For instance, the first set (where the pull ups were unbroken) was completed in 1 minute.

BAH!!!!! at least got heart pumping a little

Tuesday endurance conditioning

2010-04-20T10:51:00.000-07:00

"warm up" - 2 rounds (not timed):

Concept2 x 5 min
Double Unders x 20

Quick rest

6 rounds for time:

200m run
10 jumping lunges

Core training if gas + time allow

Thursday: Back From Hiatus and Showin' It (The opposite of strength is weak? This was "weak day" then.)

2010-04-15T12:54:00.000-07:00

First day back lifting since I don't know when in early March (injured my shoulder March 1 and only had a handful of gym days/workouts since). Today was very, VERY rough. Feeling physically run down, muscularly weak, cardiovascularly overexerted and gastronomically like I was gonna ham all over the place.

My heart rate was extremely quick to get way too high so I rested a lot, and I am a bit sick so I know I was kind of dehydrated - all in all, this was a poor showing. I couldn't even complete my warm up as RX'd and my first work station was murder and not enough weight moved.

1. Warm up:
2 rounds of:

6 pull ups - Failed on 2nd set (only 5)
Suicide-style run (end of bball court and back; half court line and back; end again and back)
10 dips - Failed on 2nd set (only 7)

On first set of dips, I felt shoulder tweakin' a bit. I thought these would be safe since I tried a few on some railing the other day and they felt fine. But I was thinking about this a lot - maybe why I failed on 2nd set.

2. SQUAT

3 x 4 x 225

(not easy - it should have been 5x5 and easy)

3. CIRCUIT - Repeat 3x

Barbell Rows x 6 x 135#
Barbell Curls x 8 x 50#
Barbell Upright Rows x 8 x 50#
Rope Tricep Cable Press Downs x 8 x 110#

(the barbell rows were poor form - threw the whole body into those pulls in later sets)

4. FINISHERS

DB Shrugs: 2 x 15 x 90#
DB Swings: 2 x 10 x 70#

Weigh in: 187 FAT

Tuesday: Early Morning GPP at Cold Spring Cove

2010-03-23T08:59:00.002-07:00

Quick GPP at Maureen's Annapolis house on the back deck just as the sun was coming up. Shoulder's still a mess - legwiches.

Repeat 5x:

Air Squats x 30 sec (23, 21, 18, 17, 16)
Mountain Climbers x 30 sec
Jumping Jacks x 30 sec
Box Jumps (23'' i think) x 30 sec (~8 ea)

Rest 30 sec between rounds

"why the fuck do i want a caravan thats got no fucking wheels?"

2010-03-23T08:59:00.001-07:00

Shoulder Injury test/report

2010-03-22T10:19:00.000-07:00

Aggravated shoulder a bit over the weekend testing it out to see what I can do and what I can't.

Push ups and Burpees: OUT (this is very painful)

Overhead presses were not tested, but I am guessing it's NOT a good idea...

Rows, Pull Ups: IN -- pulling motion seems to be okay, but pull ups must be slow and controlled (no kipping or fast jerking), rows should be same (reaching forward like on Rower, prob a no no).

Shrugs seem to be okay, but I will probably still avoid barbell cleans.

Must test some other stuff, but deadlift might be ok. I HATE this injury. Couldn't have come at worse time.

Wednesday strength

2010-03-17T03:15:00.000-07:00

Been taking it very easy on my shoulder which seems kinda f'd. Gotta get in some strength training tho, even if mostly lower bod and/or back, so start with the squats, move on to deadlifts of it feels right and then maybe barbell rows or something... any sort of press movement up or forward is out... dips, pull ups: out.

1. Squat - maybe like a 54321 thing?

5 x 225
4 x 245
3 x 265
2 x 285
1 x 300

2. Deadlift 5 x 1 x 365 or something

3. Barbell row maybe?

4. Finish with swings or armless core or both

Rest of week is conditioning -- sprints outside in gorgeous weather and stuff.

Wednesday: Sprints

2010-03-10T20:19:00.000-08:00

Shoulder is still F'd. Keeping workouts all leggy n shit.

Got my hill sprints in down by Rock Creek but should have done a few more. It was all I could do to pull myself out since I was so tired, but weather was so nice I NEEDED to do something outside. Too bad I missed daylight anyway and was sprintin' in the dark :(

Light jog to my little hill and then

Sprint up... (roughly 40-50 yards I think -- wish I knew for sure)
Walk back down...

Only did 12x. Pretty continuous with maybe a 30 second breather at one point in the middle and then a minute or two rest at the top after 10. Get out in the daylight and do at least 20 next time.

Friday Fat Kid: Legs and Lower Back

2010-03-05T10:50:00.000-08:00

Barely a warm up -- jumped around and did a few calf extensions to start blood moving...

Front Squat

3 x 5 x 185

These were not easy. It's been a while since I did fronties ... form was pretty good I think tho, and today was the first day I squatted sans shoes (first day of the rest of my squat life).

2. Complex pair – explosive – 4x (rest 60 sec between B&C, D&A)

Wall Sit x 60 sec
Extra explosive box jumps x 8
Weighted back extensions x 5 x 70lb
Extra explosive DB swings x 8 x 70lb

Didn't complete the swings on the very last set b/c my lower back was SCREAMING. I thought I had hurt myself kind of bad actually so just stretched out for a while, on floor, on exercise ball, etc. Feeling better now but hope it doesn't stiffen back up -- that might have been ill-conceived.

Shoulder only twinged here and there -- made sure to favor it and handle weights with mostly left hand.

WEIGH IN: 188.5 (a "PR" of sorts since it's prob my heaviest in much more than a year)

EAT LESS, EAT BETTER, NO MORE DELAYS

Sure-Fire Fat Loss

2010-03-05T08:16:00.000-08:00

http://leangains.blogspot.com/2008/06/sure-fire-fat-loss.html

The Leangains protocol consists of two phases; 16 hours of fasting, followed by 8 hours of feeding. During this period, three meals are usually eaten. Depending on the day, the composition of those meals varies; on workout days, carbs are prioritized before fat, while on rest days fat intake is higher. Protein remains fairly high on all days. That’s a very basic and general description of the protocol I employ; of course, variables change depending on goals, gender, age, body fat and activity levels, but it would be hard to describe it in greater detail without drifting off too far....

Read More >

Incorporate More Explosive Strength Training!

2010-03-03T08:33:00.001-08:00

Use this as guide on how to build more explosive strength:

http://therewillbesweat.com/tagged/explosive

Static-dynamic protocol
Super sets of hard slow tension (static) on the muscle followed by fast explosive: Science.

Also science, training speed strength helps with max strength.

Tues & Wed Rest; Thurs rope and run with situps; Fri lower body strength

2010-03-02T13:28:00.000-08:00

Don't deserve rest days during week but think it's strategic in light of injury. Go to bed early and all that.

Thurs -- for time:

200 meter run
200 rope turns
40 sit ups
400 meter run
400 rope turns
60 sit ups
400 meter run
200 rope turns
40 sit ups
200 meter run
100 rope turns
20 sit ups

FRI-- Gonna skip Deadlift for shoulder but still work the muscles!!!

Squats (maybe fr squats) - 5 rep strength sets
complex pair - explosive
- Wall Sit
- Extra explosive box jumps
- (C&D possible core movements if I can think of some that use NO arms)
finish with glute ham raises and/or core work -- for GHR, see if you can avoid falling on hands or forearms...

BEANSWEIGHTS: Some of my PRs where I have clocked 'em

2010-03-02T03:52:00.000-08:00

http://spreadsheets.google.com/pub?key=tgzY0k7Dx1FaX6iyD90B_nA&output=html

Monday: Lil bit o' everything; PRs + heartbreaking injury :(

2010-03-01T08:05:00.000-08:00

A little bit more of the old bitter sweet today. I hurt my shoulder pretty fucking good, which means I am taking it easy on all lifts this week that could worsen it... and THAT means no shoulder day (clean/press) -- FUCK A DUCK. Will make the most and do lots of conditioning instead. More on this below in the revised week plan.

1. Warm up - concept2 rower for 10 min.

2. Strength lifts

Squat
- 3 x 225
- 2 x 255
- 1 x 275
- 1 x 295 (PR)
- ~~1 x 300~~ FAIL
- ~~1 x 300~~ FAIL ... I was close... I think I have it, just was psychin' myself out.
Weighted Chin Ups -- 3 x 5 x 20 (FAIL on last rep -- 3rd set was only 4. Damn!)

DB Swing (in-betweener 1 x 12 x 60)
DB Snatch
- 5/side x 60
- 5/side x 70
- 1/side x 80 (PR) ... bad form and weak finish -- had to press weight to very top on both sides. Need to improve this one, but maybe if I bend lower and do less of "power" snatch, I will have it crisper.

5 min on elliptical

3. Circuit - 4x -- FAIL due to injury!!!

Ball Push Ups x 12
Fat Bar Curls (60lb + light bar) x 10
DB Row -- 6/side x 65
Jump x 10 - like vertimax but sans cords - just as high as you can and land in a stop (not like knee tucks or squat jumps where the motion is continuous)

On the second round, the shoulder pain I was feeling on Friday jumped up and bit me like a full blown pull or tear -- right front delt me thinks, aggravated by bench/push up/chest press movement. Finished 2nd round of circuit, then cranked out another set of the curls and decided not to tempt fate.

IMPORTANT NOTES:

Gorilla pull ups were on the RX for the circuit, but the way I started doing them they were HARD -- think it was about keeping my arms straight during rotation and then having much farther distance to pull up -- practice these at home, INJURY PERMITTING.
Injury-based recalculation: Skip almost all upper-body lifting for rest of week. No push ups, bench press, TGU, any sort of overhead lifts (tricep or shoulder), and no dips b/c that puts strain on shoulders (I know from experience with sore/hurt shoulders). Accept that this will be a week of running and jumping and not a lot of lifting. You can try pull ups of various sorts but be careful and if the shoulder speaks up, LISTEN.

-----------------------------------------------
Rest of week (rough RE- cut):

Tuesday -- ~~Turkish Get up~~, GPP/Intervals
Wednesday -- ~~Clean and Press (Shoulders and Traps + core)~~
Thursday -- the Weight Plate Complex ... if time and energy left, some sort of burnout (tabata?)
Friday -- Deadlift, weighted pull ups and ~~dips, bench~~, core circuit

Basically, try to get to gym every day and do GPPs and intervals. If you don't have burpees, don't do 'em. If you don't have pull ups, don't do 'em. Try to deadlift maybe on Thursday now instead and stick that weight plate complex on Friday, hoping that's enough time.

Notes from Week of 2/22 and mini resolution re: fat burning

2010-02-27T13:28:00.000-08:00

5 consecutive days of structures workouts more or less as RX'd (alternating lift/strength days and interval-based metabolic conditioning)
increased deadlift 1RM to 385lb but still shy of goal
hit TGU goal (80lb)
got beat by bad strategy on one workout
eating habits fell off late in week (thurs-sat)

Recently, priority has been to get strength back and hit goals on some big lifts - a noble pursuit but it's not helping with what really SHOULD be my #1 priority: weight loss in the form of fat loss.

LOSE WEIGHT:
My summer weight was around 173 give or take a pound or two and including some fluctuations. I am touching 190 right now. I can accept that with some of the lifts I am doing, I will be putting on some muscle mass, but how much can I really be slapping on my arms, shoulders, core, or even back? Like 5-10 pounds over next 3 months or so, max?

Even at my summer weight, I could have stood to be free of another 10-15 pounds EASILY. I'm dense, but still, only like 5'8." My goal weight to hit and hold by the Summer (before Memorial Day) is 175.

STOP THE FLUCTUATION:
If the weight is not going in the downward direction, it should be level, and it certainly should not jump drastically from week to week or even day to day. In FOUR days, I lost 4-5 pounds and the gained back about 6. That is insane.

DIET:
Worst thing ever and last resort... gonna have to start not only eating better, but eating less. I am a man of large appetites across the board, but I need to learn to stop stuffing my face. Even when I am eating very healthy foods, I am just shoveling it away in too much quantity.

And finally...

PRIORITIES:
I did a few good things this week, and getting back strength is a good task to play around with now since snow is still on the ground and stuff. But let's face it -- would I rather Deadlift over 400 pounds and Squat over 300, or would I rather be lean and mean. They are not mutually exclusive at all, but there are only so many days in the week and I think as we ease in to the Spring, my priorities need to shift away from strength and more toward conditioning, with an eye toward the superficial I hate to say. I feel excellent right now. Strong and fit. But I look fat and gross, and that's keeping me from enjoying the other stuff.

Try to keep more or less to this week's lifting RX, BUT be ready to start deadlifting, TGUing and maybe even Squatting once every two weeks instead of once or more every week.

Week of 3/1 -- Basic RX list

2010-02-26T12:42:00.000-08:00

Clean and Press -- same weights as last time for good sets
- on same day, do some thrusters (can space em out), some SDLHP or upright rows, some shrugs and some delt isolators like raises with DBs or cables and crank out a few sets on the rear delt machine on way to locker room
- maybe do some more explosive stuff here too w/ barbell punches and shit...
Weighted dips and pull ups
weighted chin ups (with some space between this and weighted pull ups)
Tumminello's Weight Plate Metabolic Circuit
Core work with weighted sit ups, twists, russian twists, and o so much more
Deadlift Heavy, TGU Heavy (80 again cleaner), Squat Heavy

(Can sneak in some of the lifts over weekend if need be -- maybe deadlift and weighted chins..)

Friday - Strength and Burn: Goal Pudding and Humble Pie

2010-02-26T09:43:00.000-08:00

Lesson: Eat Right. Weighed in at 186.5 -- undid all my weight loss work this week with a crappy (SHITTTYYY) dinner at a crap shack ghetto diner that was out of every single healthy(ish) option on the menu. (and a bread-heavy sandwich for lunch today) dammit.

This was worst workout of the week, but was good week in all. Will conquer the failed complex (below) next week and try to eat better.

1. Warm up on concept 2 (10 min)

Continue to have fun with this although it will probably be short lived -- varying the way I pull back the bar (side/twist, curl, overhand, underhand, stacked/vert but to center, etc).

2. Strength lifts

Turkish Get Up

3 x 45
2 x 55
1 x 65
1 x 80 (PR)

Got it! I forgot my gym don't have 75lb DBs (skips from 70 to 80, so I had to as well). At the VERY end of each side on the PR I kind of collapsed with weight/dropped it to side. So I will try again at same weight for cleaner reps next time. But I'm counting it. (If I can keep good form all the way through to ground that will be great since that's a lot more weight than I can press or bench w/ one hand.

Hand Stand Push-up [practice]

1 x 1
~~1 x 1~~ FAIL

Barely got the one rep one time... practice these at home outside of other workouts...

1-arm DB Floor Press x 6/side x 60? (forgot weight -d'oh!)
Bench x 5 x 135 grrr... was going to pop off a few sets at more reps or more weight but right shoulder started hurting and clicking a little so I stopped right there - was NOT worth tempting fate w/ my shoulder for the bench when I have the centerpiece of my whole current regiment coming up on Monday (Clean and Press).

3. Circuit training

Tumminello's Weight Plate Metabolic Circuit -- with a 45lb plate:

Overhead Squat x 6-8
Swings (like kettlebell swings) x 6-8
Bentover Row x 8-10 (fast)
Reverse Lunge and Twist x 8-10 total
Diagonal Chops x 6-8 each side (down to up, full contact twist style in legs, finishing rep with chest nice and high)
[Complete 5 rounds; 90 sec rest between rounds.]

FUCK! FAILLLLLURRRE. Only finished 2 rounds.

I thought this would be easy with max reps since Cosgrove's Evil 8 complex from same web page was kind of a cake walk, bit nooooo, this was awful. The first 2 movements are easy and then the lunges are where it starts to wear you down, and it doesn't stop there. Try this next week without any big lifts or anything first. I can definitely do this with a full tank -- just after those TGUs, and with sore legs from rest of week, I was kind of gassed.

Wanted to do quick finisher on rear delt machine but totally forgot - get that nonsense in on Monday after workout since it's right near locker room.

Thursday GPPish circuit

2010-02-25T07:33:00.000-08:00

1. GPP
Repeat 5x

Ground and Pound x 30 sec
Lunge Jumps x 30 sec (1st 3 rounds... last 2 rounds did Grasshoppers instead b/c my quads were sore and I just was gassin' out on the lunges ... wahhh)
Heavy Bag x 30 sec
Jump Rope x 30 sec

Rest 30 sec between rounds, making total time 15 min.

I had RX'd this with Shouldering the detached heavy bag as well, but before I started circuit, I tried a few to feel out weight (which was prob 70-80lb) and I busted the bag open at the zipper seam. Couldn't fix b/c the actual zipper handle was broken :( Still used for Ground and Pound and "beat the stuffing out of it" good.

No skin on the knuckles -- things that require hands (like jump rope) don't mix well with bag work since the fingerless gloves don't offer much in the way 0f skin protection.

2. Core circuit

Deadlift Twist x 6/side x 90lb
Full Contact Twist x 6 x 50lb on bar
Weighted Side Bends x 10/side x 45lb plate
V-ups x 10

Repeat 3x.

I was playing this one by ear and would have done more rounds but the DL Twists were kind of brutal (maybe b/c of leg soreness) - actually, everything was kind of brutal except the V-ups which were easy. I should have done 15-20 V-up sets and maybe 10 FCTs instead of 6. Oh well, next time.

Finished with some knee hugs and chinnies.

Weigh in: 183.5

Regularity is KING. If I can drop a pound or two a day, I will be back in fighting shape in no time.

Wednesday: Strengthy lifts +

2010-02-24T07:09:00.000-08:00

1. Warm up on the ol' Concept2 rower upstairs (10 min)

I found my new warm up. This is awesome. It's perfect -- not a huge heart rate jammer, but it gets the sweat coming out, doesn't really tire you out and you can vary your rowing style in cool, experimental ways! Curl the bar instead of pulling it back for great bicep exercise -- I did that for like 3 minutes in the front and then for the final minute (you can just do palm-up row to get the biceps involved a *little bit* while still keeping the back muschles involved)... hooray!

2. Back Squat

warm up
- bar reps (like 10)
- 2 x 5 x 135
- 1 x 5 x 185
4 x 3 x 225

3. Deadlift

warm up
- 1 x 5 x 135
- 1 x 3 x 225
4 x 2 x 315

Wanted to go for heavier, like 3 x 3 x 350, but I was feeling this out and even 3-reppers are tough after getting over 300. Actually, the first work weight set was probably the hardest. I felt like on 2nd and 3rd sets I could have gotten a 3rd rep at least. This was right weight for today though, after the squats (and after yesterday's burpees).

4. Weighted pull ups and dips (alternating for 3 rounds)

Pull ups @ 20lb -- 5, 4, 3
Dips @ 20lb -- 7, 5, 4

This is crap. I think I was up to 3 x 5 x 30 on each when I was doing TX method (probably could have done more on dips) -- do same weight next time... actually, same weight until you can complete at least 3 x 5 for both. (Not sure how much chain/belt weighs -- maybe 5lb, but not counting.)

5. Some fat bar (power) curls

3 x 9 x 75

These were hard -- used the long bar and that's always harder anyway b/c of weight distribution.

Tinkered around to cool off but nothing worth counting...

Weigh in: 185.25

3 good ones in a row. Keep it up.

Starting next week another workout for the rotation...

2010-02-23T14:52:00.000-08:00

I am not quite ready to start reading US Weekly or People Magazine, and I admit this is kind of embarrassing, but over the next 3-4 weeks (starting next week), try to squeeze in one of these 'celebrity workouts' from Men's Health once a week.

I'm really only interested in trying the Jason Statham and Hugh Jackman workouts b/c they look like they can be fairly brutal (Statham's in particular). Look at some of the other workouts tho for the hulks or athletes on the list for exercise ideas. For instance, the Tiki Barber workout looks kind of weak but the Bar Carry exercise in there looks pretty sweet and I will poach.

Just try these for new ideas... keep what you like and nuke the rest, but the RX'd structures at least provide some sort of "challenge" I guess.

Tuesday: Burpee/Sit-Up/SPRINT

2010-02-23T11:02:00.001-08:00

Time this homemade concoction and then test it again in a few weeks to see if time improves.

For time:

25 Burpees
50 Sit ups
Sprint 1 lap full throttle on Y track (just shy of 100M)
20 Burpees
40 Sit ups
Sprint 1 lap
15 Burpees
30 Sit ups
Sprint 1 lap
10 Burpees
20 Sit ups
Sprint 1 lap
5 Burpees
10 Sit ups
Sprint 1 lap

18:10 is the time to beat.

I'm so out of shape right now that it should be easy to beat (that was 18 minutes of pain)... once I get back my burpee ability circa early summer, it should flow better. Should have had more running/sprinting maybe. Oh well - gotta beat this time on THIS routine now. Try to shave off a solid 2-4 minutes on next performance. Should be doable.

Weigh in: 187.5

Monday: ADD, no benchmarks hit, good workout tho

2010-02-22T14:20:00.001-08:00

Failed on only RX'd part of workout but still got a decent lifting w0rkout and a very good sweat. Will make the best of it.

Warm up: Some plyo push ups, knee tucks, a few 145lb snatch grip deadlifts and all manner of empty bar movements (cleans, presses in front and in back of noggin, overhead squat and lunge)

Hang Power Clean and Press
Eased in with a few reps of 90... was not feeling 100%, and first attempted set at work weight failed on 2nd rep -- just half-assed it. Actual sets:

145 x F: 4 (ouch-- could have hit 5 or 6 for sure but palm sweat got me)
145 x F: 2 (second attempt sucked too and was barely legit as second rep was struggle to press it up)
90 x 10 (Failure or close to)

Fuck. Same weight next week. Use the chalk next time.

Rest of workout focused on shoulders and some akbars to make up for poor C&P performance. Idea is a decent shoulder workout plus handstand push ups on Friday and will be ready to perform well on C&P next Monday or so.

Did sets in rotations for 2 full loops with cable exercises and some Y-presses tossed in...
Shoulders: Seated DB presses with 40lb DBs ... front and lateral raises with 15lb DBs ... rear delt raises with 30 and 35lb DBs ... some cable raises and presses ...
Akbars: 2 x 15 x 90lb DB Shrugs; 1 set of 7 or 8 upright rows at 80#

Was going to finish lifting with weighted pull ups and dips but the apparatuses were always in use it seemed and I was kind of tired for good showing on those anyway -- will do on Wednesday I guess. Did a couple of sets on the upright bench instead (5x135; 9x95).

Sloppy ADD Core finish consisting of V-ups, leg lifts, knee hugs, hollow rocks, plank holds (reg and each side), super mans, whatever that crap is called with the leg back and arm forward (on knee), and some stretching and dive bomber push ups. (will do something better with weights next time)

WEIGH IN: 187.5.... Oh my garsh!

Burn. Fat. This. Week. weightless/bodyweight/fast routine and later, on Wed or Friday after big lifts do a complex AND possibly a strong weighted metcon circuit to finish.

week of 2/22 -- Easily doable RX

2010-02-22T07:51:00.000-08:00

Must-do big lifts:

Hang Clean and Press (145/155 + back off set)
Turkish Get Up 1RM 80lb+
Deadlift heavy reps (like 3x3 at 350lb+)
Squats just to ease back in -- maybe 5x5 or 4x3 heavy

Conditioning

at least one workout with sprints
at least one conditioning workout with the basics (pull ups, push ups, squats, etc)

Core training

core work at least 2 days

Getting a little more specific -- hopefully I can stick to this.

Because of my goal to eventually conquer "Fran," and also just b/c it's a good idea anyway, it's time to start incorporating some explosive movements, probably most often on Clean and Press Day (snatch, thruster, barbell punch, plyo push/pull ups ... maybe swing, SDLHP and fast rows). This week, let's get it in on Friday.

WEDNESDAY: Squats and Deadlift ... hopefully squats won't wreck me on Thrusters come Friday and Deadlifts won't make my back too stiff to snatch heavy.

THURSDAY: Interval training or other weightless conditioning + GOOD CORE CIRCUIT (poss with weights)

FRIDAY:
warm up on concept 2
TGUs
Handstand push up/s (maybe at home in AM)
Tumminello's Weight Plate Metabolic Circuit -- with a 45lb plate:
Overhead Squat x 6-8
Swings (like kettlebell swings) x 6-8
Bentover Row x 8-10 (fast)
Reverse Lunge and Twist x 8-10 total
Diagonal Chops x 6-8 each side (down to up, full contact twist style in legs, finishing rep with chest nice and high)
[Complete 5 rounds; 90 sec rest between rounds.]

Finish on the bench -- need to up my skills ....
ALSO, if for some reason the weight plate complex doesn't burn enough fuel, rip off some explosive sets of DB snatches, barbell punches and thrusters...

MENU (complexes, circuits and WODs from CF and other sites)

2010-02-19T12:42:00.001-08:00

Fr CFV

6×400m, 2 minute rest between each interval.

----------------------

For time:
400m Run
30 Pull-ups
30 Box Jumps
30 Push-ups
400m Run

-------

Two from CF Football:

Complete as many rounds as possible in 10 minutes:

5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups

Complete 7 rounds for time of:

3 Deadlifts 315 lbs
6 Handstand Push Ups
9 Box Jumps 24" box

* This second requires having HSPs to the tune of 7 x 6 (pretty insane, but hopefully one day!!!!)

---

from Hells Bells:

Three rounds for time of:
15 Hang Power Cleans, 135lbs
15 Burpees

http://media.crossfit.com/cf-video/CrossFit_lipson_hangcleanburpee.mov

Hell’s Bells
Kettlebell Swings unbroken sets, 24kg
21, 18, 15, 12, 9, 6, 3

1-arm press
1, 1, 1, 1, 1

Another strengthy lift...

PLUS

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Weighted Sit-ups, 45lbs
Burpees

------------------

3 rounds for time:

400m run
20 box jumps
10 pull-ups

------------------

Barbell Complex: 3 x 8 each of,

Rows
Cleans
Front Squats
Military Presses
Back Squats
Good Mornings

----------------------------

Endurance running from CF virtuosity:

6×200m sprint, 60 second rest

and/or

6 rounds for time
200m run
10 jumping lunges

----------------------

From Hells Bells
3 rounds for time of:
400m Run
21 Dumbbell Thrusters, 35lbs

Heavy Metal
Perform 6 rounds of:
15 unbroken Overhead Squats
20 unbroken Double Unders
rest as needed.

Tabata Mashup:
Pull-ups
Push-ups
Squats

This Tabata workout is 20 seconds of work followed by 10 seconds of rest for 24 intervals. Switch exercises every interval. Your score is the total number of reps performed for each exercise.

================

http://www.crossfitfootball.com/blog.php?id=9290

Complete 8 rounds for time of:

3 Front Squats 185 lbs
8 Strict Dips

*Strict Dips are performed without kicking your legs to gain extension, as in a Kipping Ring Dip. If you can not do Ring Dips without kipping it best to do Stict Dips on a stable bar. No need to increase the reps if doing Bar Dips.

*For a dip to count as a rep your chest must touch your hands at the bottom of the dip and return to a locked out position.

--------------

21-15-9 reps of each of the following:

75# SDHP
BWSquats
75#Pushpress
pushups

---------------------------------------

Snatch: 1 x 80/side (or more)
Fast DB Row: 3 x 80/side
Barbell Punch: 5 x whatever/side
Thrusters: 7 x 95

-----

This sounds scientific...

Hell’s Bells at 12:30pm
Overhead Squat
In 15 Minutes find your best set of 3

In 7 minutes:
800m Run
Complete as many Overhead Squats as you can at 60% of your best set of 3 from above.

OR--

Heavy Metal at 6:00pm
Overhead Squat
In 15 Minutes find your best set of 3

In 7 minutes:
800m Run
Complete as many Overhead Squats as you can at 60% of your best set of 3 from above.

=================

From CF Virtuosity:

“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

note time for each of five rounds
----

Hell’s Bells
Complete as many rounds as possible in 20 minutes of:
8 left arm Dumbbell Snatch, 35lbs
8 left arm Overhead Squats, 35lbs
8 Pull-ups
8 right arm Dumbbell Snatch, 35lbs
8 right arm Overhead Squat, 35lbs
8 Pull-ups

Heavy Metal
“The Beast”
Complete as many rounds as possible in 20 minutes of the barbell complex:
Power Clean
Front Squat
Push Press
Back Squat
Snatch Grip Push Press
Overhead Squat

Men use 95lbs. Women use 65lbs. Once the bar is picked up it cannot be put down until the whole complex is completed. Putting the bar down prematurely is a foul and will disqualify the round and the athlete will have to start over from the power clean.

Gym-Nasty

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats

from CF Football:

(basically Bear complex)

Complete 4 rounds of:

Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

*Rest 90 seconds between sets.

Post number of total drops and weight used to comments.

---

Hell’s Bells
Turkish Get-up + Overhead Squat
3, 3, 3, 3, 3 each arm

5 rounds for time of:

10 Burpees
20 Double-unders

-------

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

Score is # reps.
---

Maybe add one of these to weight training routines -- both look nasty, in a good way (want to try em both eventually):

Hell’s Bells
Dumbbell Overhead Squats
10, 10, 10, 10, 10, each arm

30, 20, 10 reps for time of:
1-arm Overhead Walking Lunges, 45lbs
Pull-ups
V-ups

Heavy Metal
Overhead Squats
15, 15, 15

30, 20, 10 reps for time of:
Barbell Overhead Walking Lunges, 95lbs
Pull-ups
V-ups

OR THESE:

Gym-Nasty
Ring Push-ups
5 x Max Reps

Tabata Mat Nasties (a/k/a Jumping Lunges)
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10

Hell’s Bells
1-arm Dumbbell Bench Press
3 x Max Reps with each arm, 50lbs

Tabata Dumbell Thrusters, 45lbs
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10

Heavy Metal
Bench Press
5, 5, 5, 5, 5

Tabata Front Squats, 115lbs
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10
Heavy Metal
Rack Pulls
3, 3, 3, 3, 3

For 10 minutes:
Complete as many Double-Unders as you can. Every time you miss or stop, you must complete 1 round of “Cindy”: 5 kipping Pull-ups, 10 Push-ups, 15 Squats.
Record the number of Double-Unders completed and the numbers of rounds of Cindy completed.

-----

CF Football WOD - Complete 3 rounds for time:

12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
12 Push Ups
25 Double Unders

outside with my own DB or upstairs by track at Y (if can find decent rope)
----------------------------------------------

Cosgrove's Evil 8

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

85 POUNDS

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.

Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
------------------------------------------------

Core Training #8 (Ross E.)

Sequence 1:

Standing Wheel Rollouts x 5
Russian Twists x 10/side
V-ups x 15
Back Extensions x 12
High rep set of Chinnies

Sequence 2:

The Flag x 5
Russian Twists x 10/side
V-ups x 15
Back Extensions x 12
High rep set of Chinnies

Each sequence is performed twice. Feel free to sub 15 kneeling wheels. If finding wheel is a hassle, do some swiss ball v's or tucks
--------------------------------------------

This AMRAP in 20 WOD:

Thrusters x 5 x 95
Hang Power Cleans x 7 x 95
SDLHP x 10 x 95

--------------------------------------------

From CF Virtuosity:

Hell’s Bells
3 rounds for time of:
12 Push-ups
24 Ketllebell Snatches (use DBs - 24/side or 24 total??)
36 Squats

Heavy Metal
3 rounds for time of:
12 Sumo Deadift High Pulls, 75lbs
24 Push Presses, 75lbs
36 Squats

-------------

AMRAP in 20 WOD:

Thrusters x 5 x 95
Hang Power Cleans x 7 x 95
SDLHP x 10 x 95

(7) This Hell's Bells WOD from CF Virtuosity -- 3 rounds for time of:

12 Push-ups
24 Ketllebell Snatches (sub DBs)
36 Squats

-----

"DUMBBELL BEAR" COMPLEX:

Every minute on the minute for 20 minutes perform the following:

5 Deadlifts
5 Hang Cleans
5 Thrusters

As rxed, the load should equal 45% of body weight (which would be 35lb or 40lb DBs for me depending where my weight is on a given day). I've completed it like a champ with great, steady time for each round and good rest at 25lb DBs.

------------------------------------------------------------

THE INTERVAL CHALLENGE (courtesy of Ross):

12 Burpees
24 Pushups
36 Bodyweight Squats
400m Run

Complete 4x. Time it.

------------------------------------------------------------

The "300" Workout:

Pullups - 25 reps
Deadlifts with 135 lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps
Pullups - 25 reps

------------------------------------------------------------

A Bephf concoction:

Load up the bar with 95lb

20 pushups, holding bar
20 rows
20 cleans
20 presses

Complete 3x.

---------------------

"Jumping Around" (courtesy of Bephf):

20 Double-Unders
10 Burpees
5 Box Jumps

Repeat 10x.

-------------------

ANY of these are awesome, but would likely have to replace the run with something else (burpees or rope probably)

Gym-Nasty at 12:30pm
10 rounds for time:
Run 150m
10 Box Jumps
20 Situps

Hell’s Bells at 6:00pm
10 rounds for time:
Run 150m
10 Kettlebell Swings
20 Situps

Heavy Metal at 7:30am & 7:00pm
10 rounds for time:
Run 150m
10 Hang Power Cleans 95lbs
20 Situps

Thursday: Chasing Fourhunnit

2010-02-18T13:44:00.000-08:00

Hitting a wall in front of 400lb on that Deadlift, but hadn't lifted at all in 3 weeks and barely for a while before that (so much for my February resolution - disrupted by blizzards. good thing I gave up excuses for Lent)...

As RX'd by science

Warm up

DB swings (55lb)
stretching of legs and hips
some quick bar rows to get back muscles warm

Deadlift

2 x 5 x 185
1 x 5 x 245
1 x 3 x 280
1 x 1 x 300
1 x 1 x 320
1 x 1 x 340
1 x 1 x 385 (PR)
~~1 x 1 x 400~~ FAIL
~~1 x 1 x 400~~ FAIL

Very frustrating. I didn't go too big here. 385 was TOUGH so going to 395 would have failed too probably, and if I was going to 395, why not 4. I took like a 4-5 min break and moved around, stretched, sat down a bit and tried to collect my CNS before 400 attempt. I just didn't have it though. I thought I had pinpointed the breakdown being in my upper body (lower back maybe) but my legs didn't want to push it up either on second attempt.

Trainer at gym (dude who puts up WEIGHT) suggested trying to get reps on like 365 or so (said maybe 3x3) and that would open it up. That makes sense. Reps on heavy Deadlifts are so hard tho b/c you gotta go down so slow and delicately to navigate your legs and maintain form. Oh well - good thing I gave up excuses.

Hit some clownish super sets of preacher curls and cable press downs on my way out for the shit of it.

Weigh in: 185.5 .. FAAAAAAAAAAAAAAAAAAAAAAAAAATTTTTTYYYYYYYY

5 reasons to build a sandbag

2010-02-17T07:19:00.000-08:00

http://therewillbesweat.com/post/393038584/sandbag-murder

http://therewillbesweat.com/post/350162722/25-repetition-roulette-sandbag-workout

http://therewillbesweat.com/post/389793937/sandbag-circuit

http://therewillbesweat.com/post/373501694/storch-it-out

http://therewillbesweat.com/post/354920268/quick-strength-circuit

Reason #6: Overhead holds

RX for Deadlift PR

2010-02-16T11:09:00.000-08:00

Warm up

DB swings
lots of stretching (especially in hips and legs - hamstrings, quads...)
some lighter lifts to get lats and traps warm

Deadlift

2 x 5 x 185
1 x 5 x 245
1 x 3 x 280
1 x 1 x 300
1 x 1 x 320
1 x 1 x 340
1 x 1 x 385
1 x 1 x 400

This is more than a little bit time consuming but it's apparently the recipe for success. If failure occurs at any time, try again with same weights the following week.

Shameful Wednesday :( ... conditioning (AM); strength (PM)

2010-02-03T05:41:00.000-08:00

AM

Because I missed conditioning day yesterday, started off the morning with Work Capacity 101 at home. Only finished a miserable 5 rounds for total completion. Burpees is what got me (I am really out of burpee shape). Lungs were on fire and head was pounding so I didn't race to finish 6th round in the last minutes although I probably could/should have. Rested too long before 5th round.

WC 101 -- AMRAP 20 min:

5 pull ups
10 med ball slams (substituted 10 35# DB swings)
15 burpees
20 jumping jacks

(compounded shame: did much in view of mirror -- lotta belly fat hangin down on them swings. eek)
------------------------------------

PM:

Making it to gym was really tough and only thing I really needed to go in for would be TGU PR. But can still go for a PR if it's not a 1RM!!!!

3-rep max PR (focus on form on the way up):

5 x 35
5 x 45
3 x 55
3 x 65 (that's all the weight I got, with an precariously barely-twisted bolt, unless i can tie some crap to the DB)

Dropped the weight to shoulder on the 3rd rep/left side on my way down but it was close enough to the finish that I'll count it (esp since I do left first and the right side was clean)

PR Science

2010-02-02T09:59:00.001-08:00

http://www.elitefts.com/documents/warm_up_to_prs.htm

Monday Strength (and plan for next few strength workouts)

2010-02-01T13:44:00.001-08:00

First time back in gym in like 3 weeks...

Hang Power Clean and Press

7 x 135
2 x 145
10 x 90

Not the best continuation of last time I tried this. Was going for 8 or more on first set of 135 but was lazy on the 8th rep and twisted my wrist funny causing failure :(

Deadlift

5 x 135
3 x 225
1 x 315
1 x 405 FAIL
1 x 405 FAIL

I was going straight for the business here to get my PR but was falling short. I want 400. I can taste 400. If I do Deadlift first at the top of the workout, I will get 400. (First lift was max effort.)

Finished workout with some bullshit curls and raises. I was tired and pressed for time, both!

Weigh in: 184

RX for next few strength workouts:

Next one

start with TGU max effort (aim for PR -- 75 or 80)
Pull ups and Dips
MAYBE Rows
Do some serious arm work after

One after that

start with Deadlift max effort again... get the PR (even if shy of 400)
Squats 3 x 6 x 225 (to warm up the muschles and get back in for max effort next week)
MAYBE Bench Press
One set handstand push ups for max reps (1, 2, whatever)

One after that (next week)

start with Squat max effots (go for 1RM/PR)
Power Clean and Press (go for 8 x 145, then 155 to fail, clean up with 10-15 reps on lighter weight)

FEBRUARY: Not Just for Black History and Presidents Anymore...

2010-02-01T13:30:00.001-08:00

It's February, and in addition to Black History Month and a couple o' presidential birthdays, it's a month for rededicating oneself to workout discipline and hitting goals... or at least that's what I'm doing. Wrote a blog about it. Like to hear it? Here it go.

Here's the basic plan:

Alternating workouts -- strength/metcon
Aim for 5 workouts/week

"Strength" workouts shall consist of big lifts for PRs + some rep work to get in the volume needed for increasing strength and prep the muscles for the intensity/PR attempt days...

"Metcon" shall consist of ALL manner of weighted and unweighted conditioning workouts including metcon circuits, complexes, GPP, intervals and all workouts based on running, jumping or rowing.

Throw in core training 2-3 (or more) times a week on top of other workouts.

Goals for month are simple:

Deadlift 400
Squat 300
TGU 80
Grow the guns*
15 pull-ups unbroken (20 by end of March)

* Re: the "guns" goal, on strength days, there's no need to be shy about adding in some muscle development lifts after the actual strength portion. Finishing with bicep/tricep work once or twice a week won't hurt nobody. Shoulders will be accounted for in strength lifts...

Another goal -- limit the bullshit commentary and musings on the log. I'm never gonna read all those damn notes anyway. It's the numbers and the workouts that matter.

Saturday - dirt day... took advantage of nice weather , was outa shap

2010-01-23T14:10:00.000-08:00

crazy week at work. no gym time. only real exercise i got i think was that little at home half workout with the TGU/OHS ...

decided because the weather was relatively nice (45 and sunny) i would take to the outdoors instead of doing my heavy lift day (which by the way was rx'd assuming i'd have some warm up lift days earlier in the week).

Pressed for time and feeling sorta ill:

Ran what "map my run" says is about 1.5 mi, but what MUST be at least 2 (I can tell these things).
Quick kipping practice on the good bar-- just one set of 10 (kipping sucked - not enough hip... last 3 were reg pull ups)

Click the stop watch for the 10 burpees/20 DUs x 5 thing -- rope was at gym so subbed 60 jumping jacks for 20 DUs. Only did 2 rounds since i wasn't going for the gusto, just trying to keep cranking till I started to crash and needed good rest, and this was that time. Time on 2 rounds was a bit under 2:4o, burpees were a struggle (aint done em in AGES). Have a feeling 20 DUs would take me forever to complete bc of trips, BUT b/c of that would be much easier - who knows.

rested and started the walk back. gave a big 100 yard or so steep hill sprint to finish then caught breath and walked home. Meh. Need to get back in shape STAT.

Came home and still felt crappy - stomach to' up. Maybe weights will make me feel better tomorrow.

Do full Burpee/DU x 5 for time this week on a 'cardio' or interval day or maybe do it right before or after that variation of the bar bear complex. i should crush that. will try it with 115lb I guess since last barbell complex i did was a tougher one I think and i did it with 90 with ease.

WOD for menu

2010-01-21T12:47:00.000-08:00

from CF Football:

(basically Bear complex)

*Rest 90 seconds between sets.

Post number of total drops and weight used to comments.

Wednesday: Poached Hells Bells/CFV workout in pieces plus ...

2010-01-19T11:40:00.001-08:00

Meant to do this on Tuesday but drank beer and ate noodles instead (couldn't get workout in during day thanks to a dr's apt :( )

Morning:

Pull ups to warm (10, 5, 5)

Turkish Get Ups + Overhead Squat x 15 x 45#

(Rx was 5 x 3 but I did one at a time -- same damn thang)

Afternoon

5 rounds for time of:

10 Burpees
20 Double-unders

Plus something else! (maybe row, maybe track sprints)

Sunday - shoulders/arms (& akbars) ...

2010-01-18T06:30:00.000-08:00

All sets basically to failure...

Hang Power Clean and Press

1 x 7 x 115
1 x 4 x 135
1 x 12 x 90

Preacher Curl

1 x 5 x 95
1 x 2 x 95
Standing power curls -- 1 x 7 x 95
1 x 13 x 55

Bodyweight Dips

(These should have been way more but the front of my shoulders were zapped and it was a real strain on them for these.)

Finished up with some heavy tricep press downs and a few sets of DB raises (to finish off the front, lateral and back delts).

Weigh in : 181

NOTE: I log this the next day and boy oh boy are my traps blasted. I LOVE IT. Sore-as-hell akbars are one of my fav feelings for some reason. Anyway, I think this is either b/c I worked through a ridiculous hangover and with the insane amount of booze from the night before, I might have been pumping too much alcohol/toxin into my muscle via this workout, OR b/c Power Cleans are really just the #1 TrapDaddy exercise. The other day when I intentionally honed in on the Akbars I didn't feel anything the next day.

Conclusion: Since Clean/Press is gonna be my main go-to shoulder exercise, do trappies and delts on same days (other trappy movements being upright rows -- or SDLHP -- and shrugs).

Note 2 -- Monday, rest day... that's how cooked the Aks wuz

Friday - it's a trap! ... rest day

2010-01-15T13:57:00.000-08:00

Didn't want it, but not worst thing in the world.

Tomorrow will be the GO BIG lift day as scheduled. Sunday I will be out of town (rest). Monday, will pick it back up with that deferred Hells Bells workout:

Turkish Get-up + Overhead Squat
3, 3, 3, 3, 3 each arm (prob do with 45lb)
5 rounds for time of:
10 Burpees
20 Double-unders

I left my rope at the gym, but theoretically I can do this at home with a substitute exercise for those -- high lateral side jumps or something.

For PR attempts, either do ME starters (Deadlift at front of week, TGU at end, Squat in middle) OR do rep/set days up til Tues or Wed and then make Friday a big intensity day.

Thursday Shmursday Bleep Blorp - Akbar, Dips, Chins and Core

2010-01-14T09:39:00.000-08:00

What a nightmare. Kickball night at the Y -- people crowding the hell out of 5th floor hall, which meant no dips and lots of frustration... These fuckers at the Y need to get it together. And I need to lodge some complaints.

SUMO DEAD LIGHT HIGH PULL (SDLHP)

3 x 5 x 135 -- struggled a bit at the end of each set
1 x 12 x 90

DUMBBELL SHRUGS

3 x [10,8,8] x 110 (failed on grip, not shrug -- wanted 10-12/set... shoulda used powder)

~~DIPS -- forgot weight belt so go for 4 x F (next week will go for 5RM with belt)~~ -- couldn't do em b/c of kickballers. grrrrr

CHIN UPS

3 x [8,8,5] -- not really to "fail" per se... Just cranked em out quick b/c I was just grabbing onto whatever was close to do em..

CORE work (sloppier than a clean circuit b/c of crowd -- wanted wood choppers but cable rack was popular and crowded as always)

2 rounds of

10 Ball Russian Twists (laying on ball) - 1st round 20#, second 25#
5 Dragon Flags
10 Back extensions

Russian Twist (on incline sit up bench)

2 x 10 x 25 (rusty on these- I FELT it)

Finished

1 minute plank (a little more maybe)
10 Super Mans
15 Hollow Rocks

Weigh in: 181 (but no real lunch)

Wednesday Push-up Party & Adjusted Plan for Week

2010-01-13T14:01:00.000-08:00

I'm gonna feel this one tomorrow. This was a strategic workout to loosen up/get blood flow to some of the muscles I am gonna destroy on Saturday with a heavy max-out lift day (more on this below), but it was also a decent MetCon workout.

Warmed up with a *few* kipping attempts. (I gotta keep at it. I dream of kipping. I understand the motion. I'm just having a bitch of a time putting it into practice.)

With 25lb DBs:

50 Man Makers
50 Push-up -> Double DB Curl (down on DBs, pop-up deadlift-style, and curl... repeat)
50 Weighted Sit-ups/50 Push-ups (both DBs)

Did not alternate 1-for-1 on sit ups b/c that was totally impractical -- was more like 10-10. This routine took me about 35 minutes with all breaks. That's too long, but it was still a burner with all the push ups (on the DB is harder than reg I guess too).

Finished up with some cable tricep extensions just to get that muscle group active, and a set of 5/side DB rows with the 80 pounder just to see if it was hard since I don't think I've ever gone that high on workouts that included that movement (was easy on right side, hard on left).

Adjusted plan...

Try to fast til Thursday afternoon, ending with a workout. If this doesn't work for some reason, fast from Thursday afternoon until Friday afternoon. Might be better anyway based on planned workouts.

Thursday:
Akbars, Dips and Core.

SDLHP
DB shrugs
Dips - either weighted for 5RM or body weight 4 x F
*maybe* chin ups (my biceps should be fine from the light curling, but might want to let recover anyway b/c of Saturday lift) -- same RX as Dips
Good core circuit

Friday:
Poached Hell's Bells CF Virtuosity workout:

Turkish Get-up + Overhead Squat
3, 3, 3, 3, 3 each arm (prob do with 45lb)

5 rounds for time of:

10 Burpees
20 Double-unders

Saturday:
Somewhere in between volume and intensity -- max out for 5-8 reps:

Hang Clean and Press (here's your RX)
Preacher Curls
Possibly some sort of tricep bar movement (french press or close-grip bench)
[depending on tricep lift, AND, how chest feels, maybe go big on bench to try to get a 5-rep PR)]
Time and energy permitting, clean it up with some plate or DB raises to isolate the different delts.
Also TAEP, go for 6-8RM on barbell row

NOTE: All that pressing for heavy weight will count as 'Fran' practice. Throughout rest of week, will keep practicing pull-ups (kipping and otherwise).

Make sure to include -- in core routines or elsewhere -- some back extensions and/or super mans + some good stretching (lower back is sore from this week's routines... maybe in part to slacking on form a little).

Next week, try to go for PRs (1RM maybe) on TGU, DB Snatch, Deadlift and Squat. Also, make sure to swing it out one day at least.

Menu items from CF & CF virtuostity

2010-01-13T08:47:00.000-08:00

Hell’s Bells
Turkish Get-up + Overhead Squat
3, 3, 3, 3, 3 each arm

5 rounds for time of:

10 Burpees
20 Double-unders

-------

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

Score is # reps.

Tabata Tuesday, attempting the impossible

2010-01-12T13:11:00.000-08:00

Not sure how I feel about today's workout, but I know how I feel about the gym: TOO CROWDED! I am starting to get pissed off -- the gym is already not conducive at all to crossfit-style workouts, and with a ton of people in the weight room, it's even worse.

Tried this one but b/c I had to use the smith machine bar, instead of the main pullup handlebars which are in the middle of the cable rack (a popular and crowded apparatus), it didn't work at all.

(from CF football) AMRAP 20 minutes

1 rounds consists of:

1 Deadlift 80% of 5 RM (took a guess and did with 225)
1 Weighted Chin Up 25 lbs
3 Deadlifts 80% of 5 RM
3 Weighted Chin Ups 25 lbs
5 Deadlifts 80% of 5 RM
5 Weighted Chin Ups 25 lbs

After 1 round I realized going back and forth and trying to hold on to 25lb DB with my feet, with a bar that wasn't high enough for me to fully hang from, was awkward to say the least. Also, since moving quickly for time, was kind of roughing myself up -- don't mind that part so much, but it was just not happening in general. Mid-way into 2nd round I grabbed the big chains off the wall -- I think together they probably weigh at least 30lb -- but picking those unwieldy things up and draping on shoulders so they don't slip off was time consuming and didn't work great (they still slipped).

I don't see how this workout is possible without a very special and specific set-up, including some sort 25lb weight you can strap on REALLY quickly before each set of pulls (with sets as low as 1 rep). FUCK BALLS.

Did a couple more sets of deadlifts once i gave this up.

REST OF WORKOUT __________________________

'Stinky 16' Tabata routine:

Tabata jump rope
Tabata squats (17, 14, 14, 12, 10, 12, 11, 12)
Tabata jump rope
Tabata sit-ups (14, 12, 12, 12, 12, 10, 8, 11)

Squat score was HORRIBLE. My legs were jello afterward too. I was just making sure each round was over 10, which is small potatas -- I've done MUCH better in the past. The sit-ups, however, weren't that terrible. I used a plate on my feet to stabilize and I definitely got the arms involved -- or held 'em out anyway -- in a few sets (cheating sort of), but the overall score was probably better than I've done with Tabata situps. I usually fail on those like pullups and end up limping across the finish line on last few sets.

Rowing machine practice

Did 10 min on the rower kind of interval-style:

5 min (about 70-80% effort)
1 min rest
2 min (a little more - like 80-90% effort)
1 min rest
1 min (100% effort)

----

Haven't been building the deep sweat I am used to. I think the gym is too cold or something.

Weigh in: 183.5

From Hulse's site articles on body building, some decent tips re: # of reps AND me precious shoulders

2010-01-11T13:21:00.000-08:00

Weed through the nonsense about building "big backs" and stuff -- I am interested in tips on general building principle and rep #'s only:

Remember, low volume plus high intensity is the exact formula needed to increase muscle mass rapidly.
The most important thing you can do each and every single time you go to the gym if you want to build muscle is to try to set a PR (personal record) on every lift you do. What this means is that you should always be trying do either do more reps with the same weight (within reason, any sets above 12 on most upper body exercises and 15-20 reps on lower body exercises will do nothing to stimulate muscle growth) or more weight for the same number of reps.
Even if you start your workout with big exercises like chin ups and military presses and set new eight rep PR’s on those, it doesn’t mean that when you get to the little exercises and the end like hammer curls and pushdowns that should forget the principle and just do whatever it takes to get a pump. On the contrary, you should still be trying to set a new eight, ten or twelve rep PR on both of those exercises as well.
So how do we go about developing all of the muscles of the back? Firstly we have to address the traps which start at the neck and go all the way down to the mid back. These can be worked most effectively with dead lifts, shrugs and hang cleans. Deadlifts can be done for anywhere between one and twenty reps. Shrugs are best kept at 6-12 reps and cleans should usually be done for six reps or less.
Lastly we have the erector spinae which is basically the lower back musculature. This area extends from the top of the glutes up to the traps. A well developed set of erector spinae really stands out and lets people know you are way more than all show and no go. There is no better lower back exercise than the deadlift and its variations. Some other great erector spinae builders are good mornings, back extensions and reverse hypers. These exercises should be done for 6-20 reps, while deadlifts can be done for 1-20 reps.
Next on the list are the smaller muscles around the shoulder blade area which are the infraspinatus, rhomboids, teres major and minor and rear deltoids. These muscles work during all forms of rows. If you are really looking to get the most bang for you buck and to work as many muscles as possible then stick with big compound rowing exercises like dumbbell and barbell rows. These will work most muscles in your back. But if you are more advanced and want to isolate and directly target some of these smaller muscles you can do that with face pulls, bent over lateral raises, scare crows and external rotations. These smaller isolation type exercises are not necessary but can help prevent imbalances and can put the finishing touches on a well muscled back. Unlike other isolation exercises like leg extensions and concentration curls, these exercises actually do serve some purpose and are effective at building size and strength and preventing injury. When utilizing some of these smaller isolation exercises be sure to keep the reps in the 8-12 range as that is what seems to work best for these muscles.
The lats are next and are the muscles that stick out under your armpits and give you the appearance of width. They make up a great deal of the total back musculature. To really increase the size of your lats and thus the width of your back, focus on all variations of chin ups and the occasional higher rep set of pulldowns.

A good conclusion to draw from all of this is to start trying to set PRs on 5-12 reps on many exercises (less on the bigger muscle groups, more reps on some of the smaller isolating lifts).

Start trying for 5 or 6 rep PRs for most big lifts where you want to actually *grow* muscle.

Start trying for 8 or 10 rep PRs on some of the smaller stuff.
--
http://www.hulsestrength.com/gain-weight-build-huge/.html
http://www.hulsestrength.com/build-crazy-muscle-mind-blowing-rate/.html
http://www.hulsestrength.com/training-failure/.html

=========

SHOULDERS
http://www.hulsestrength.com/build-huge-powerful-shoulders/.html

One of the questions I get asked most frequently is, “how do I big build big powerful shoulders?” I usually answer this question by listing the following two exercises. Firstly, the best all around shoulder building exercise is the barbell hang clean and press. You perform this exercise by bending over with a barbell in your hands and a shoulder width grip. Start with the barbell just above your knees and be sure to maintain perfect posture with your head in line with your spine, chest up and back arched. Initiate the movement by driving your hips forward and shrugging your shoulders. Pull the bar to your upper chest and catch it there by dipping at the knees slightly. Immediately press the bar straight up overhead to lockout.

Do one or two heavy set of 5-8 reps, rest 90-120 seconds and then, if you really want to fry your shoulders, do a backoff set with a lighter weight for 10-20 reps. This will smoke your shoulders and build them up better than just about anything else.

The other best shoulder exercise you can do if you want to build cannon ball sized delts is a handstand pushup. This is as difficult as it sounds but can be modified for novice or intermediate lifters. The easiest way to work up to a handstand pushup is to start by simply holding the position for time while you keep your feet up against the wall. Work to increase your time each week and eventually you will be able to start doing partial reps. Allow your feet to slide up and down the wall and aim to increase the range of motion each week. Eventually you will be strong enough to do a single full range rep, going down until the top of your head lightly touches the floor. From there you will work up to doing a set of 5-8 reps.

After you can do that you will need to add greater range to increase the difficulty of the exercise. To increase your range of motion place your hands on two boxes and lower your head down between them. Once you can do a set of 5-8 reps like that, with your head going all the way down between the boxes, you will have powerful shoulders that would make the Hulk turn the other way if he saw you coming. Do 2-3 sets once per week with 90-120 seconds rest on a different workout day than the one in which you do the hang clean and press.
Train hard,

Jason Ferruggia

UPDATE (2/23): Find a rear delt/fly machine to use to clean up the rear delts if ever actual shoulder isolation workouts follow clean and press day...

Week of 1/11 Rough Plan

2010-01-11T06:55:00.000-08:00

Here's the general plan for the week NOT including core or cardio/interval training, which will be scattered in there.

I have a wicked strain in my forearm, maybe from bowling? (I hate getting old), so planning accordingly... sorta. So here's the order, trying to account for that. This is 3 or 4 workouts over 5 days -- M-F (exact day of workout flexible).

Tuesday
(from CF football) AMRAP 20 minutes

1 rounds consists of:

1 Deadlift 80% of 5 RM
1 Weighted Chin Up 25 lbs
3 Deadlifts 80% of 5 RM
3 Weighted Chin Ups 25 lbs
5 Deadlifts 80% of 5 RM
5 Weighted Chin Ups 25 lbs

Try this with 225 on DLs.

Since no Dip/Pull-up station in weight room anymore, do chin-ups with top rack position on smith machine maybe...

Wednesday
Push-up Insanity!!!
Alternating 1 push up with every rep of a few different exercises - a few possible variations. Do everything with 25lb DBs. (time it)

[1 push up, 1 pull up (maybe burpee-pullups) x 25]
1 push up, 1 double DB press or man maker x 50
1 push up, 1 double DB curl x 50
1 push up, 1 weighted (double DB) sit up x 50
[1 push up, 1 pull up (maybe burpee-pullups) x 25]

Not sure yet if I am committed to the pull-up bookends or the man makers over straight presses -- this workout in a short form -- 150 total push-ups (300 total reps) with presses, curls, sit-ups -- will be MUCH shorter than its longest form -- 200 total push ups (400 total reps) with pullups, manmakers, curls and sit ups.

Thursday -- Saturday (2 options)
Option 1 (one workout):
AMRAP in 20 WOD:

Thrusters x 5 x 95
Hang Power Cleans x 7 x 95
SDLHP x 10 x 95

(Finish up with some akbar DB shrugs)

Option 2 (two workouts):
A: Fran practice -- Thrusters, building to heavier weight (pyramid up to 120 or so maybe) and kipping practice

B: Akbar festival -- SDLHP and Power Clean (MAYBE super sets, maybe aiming for for PR reps) pyramiding weight increases ... (Finish up with some akbar DB shrugs)

-------------------------

Do dips twice this week -- 1st time: unweighted x 3 x F; weighted: MEBB-style

For intervals, throw in somewhere Sweet 16 variation with rope instead of bag and maybe sit ups instead of push ups...

Thursday: Humble Pie.... (would like to foget this one ever happened)

2010-01-07T13:35:00.001-08:00

Warmed up with some squats since I ain't done em in a long time. Nothing much - just warm up...
10 front bar; 5 backx135; 3 backx225; 1 OHSx135

FLIRTED with Fran. Didn't think I had the pull ups in me anyway, but wanted to try it out. I just got a peek in the window and realized how goddamn out of shape I am, and how much ability I have lost since the summer. It took me almost/about 3 min just to complete 21 thrusters (10,4,4,3) and then tried some kipping pull ups - failing, and flailing, miserably on the kip - only to like 5.

What a disaster!!!

I think working from the rack on the thrusters was part of problem -- picking up from floor to clean, and then dropping weight after is probably much faster than having to set the bar on - and remove it from - the rack every time, but still -- I SUCK.

This shit got in my head and ruined my work out.

Did a stupid shoulder workout with OHPs, DB presses, plate raises and shit -- threw a few sets of incline bench in there...

Finished workout on the elliptical just to get some more sweat out, the heart rate up and some heavy breathing....

weigh in: 182

Worst!

NEW #1 TOP PRIORITY BENCHMARK GOAL: FRANNNNN

2010-01-07T13:22:00.000-08:00

FRAN!

This is a weak goal for a weak man: COMPLETE FRAN IN LESS THAN 8 MINUTES BY MARCH.

8 minutes is a terrible time from what I understand. If I can do this is less than 6 I will be thrilled and feel far more respectable. But from where I am now - virtually unable to complete the damn thing I would think - even 8 would be an accomplishment and great overall fitness/capability benchmark.

A few good WODs to work in over next few weeks

2010-01-07T07:07:00.000-08:00

(everything for time)

15, 12, 9 reps of:

Overhead Squat 135 lbs
Burpee Pull Ups

from CF football

-----

Complete as many rounds as possible in 20 minutes:

1 rounds consists of:

1 Deadlift 80% of 5 RM
1 Weighted Chin Up 25 lbs
3 Deadlifts 80% of 5 RM
3 Weighted Chin Ups 25 lbs
5 Deadlifts 80% of 5 RM
5 Weighted Chin Ups 25 lbs

from CF football -- this will be a good one for Monday, 1/11
------

Wednesay: Fuck you, mang, I do this shit for fun -- scrappin gym workout for some homework

2010-01-06T13:42:00.000-08:00

First was gonna do squats and then try some rower/combo intervals... then I was gonna try that whore Fran to see how she played -- maybe practice some kipping in the process...

Eh, I'll just do some sort of at-home workout instead since I have the tools and I have a bunch of shit to do around the house anyway.

It will be logged.... here:

core crazy or core lazy? eh... s'ok

3 rounds of:

russian twists x 10 (15lb, arms out)
v-ups x 10
weighted side bends x 10/side (45lb)
knees-to-elbows x 10

5 standing roll-outs to fin (not flat to the ground -- at my range)

Tuesday: Poach Eggs

2010-01-05T13:38:00.001-08:00

Had to be pretty quick today.

Warm up -- 3 rounds of:

5 pull ups
10 push ups
15 squats

Poach Eggs-- 3 rounds for time:

2 Turkish Get Ups (each side)
4 DB Snatches (each side)
6 DB Rows (each side)
8 DB Swings

Did this in about 16 minutes. 1st round with 60lb, 2 & 3 with 50lb. 60 was just too heavy for me to keep repeating the TGUs (was fine on other stuff).

This had me huffing and puffing for life -- was definitely on the "intense" side -- but it was a quicker work out than I am used to and, as such, I ended up hitting the locker room with a pretty dry shirt. An extreme rarity, if not a first, pour moi.

Weigh in: 181

A Note re: January -- Goals and Gifts (EDITED)

2010-01-05T05:48:00.000-08:00

For all the working out and eating right I'll be doing this month, I also want to be a little selfish. The conditioning workouts, diets and strength training are gifts to my body and my health. But as a birthday gift for me -- big arms and shoulders -- I will allow for 2 serious arm workouts a week and 1 intense shoulder day a week. These can happen with other workouts too (arms more than shoulders since that's a killer). Although the paleo diet probably won't be optimal for big growth in muscle mass (no protein supplements or anything), at least it's a very high protein diet (for me anyway) so we'll see...

For arms - try to do 1 day DBs and 1 day barbell. Maybe aim for Mondays and Thursdays...

For shoulders - after the serious blast, wait 4 days or so and go for PR OHP or PP. Then wait 2-4 days until next intense shoulder day.

Another regiment goal: at MINIMUM 2 intense core training routines every week; aim for 3-4. This will be easy as long as I keep working out 5 days a week or so. Start up the checklist chart again.

Started off the first workout of the month by hitting PR on deadlift. More of this. It is ambitious, but by month's end I want to hit 400 if I can.

(Ambitious) 1 RM Personal Record Goals for Month:

Deadlift: 400 (current: 375)
Squat: 300 (current best: 285; current ability: prob closer to 275 or less)
Turkish Get Up: 80lb (current: 70)
Overhead Press: 150 (current: 125)

Other 2-3 Month Goals:

Not gonna do much benching in January, but within next 2-3 months I want to Bench over 200 (1RM) and do my body weight (180 let's say) for at least 5 reps. (current 1RM is 195 and I'm sure I am weaker than that now.)
Muscle Up!!!! -- Problem here is I don't have anywhere to practice these really. Doorway bar doesn't work, pull up handles at gym don't work, and it may be too cold to be doing stuff like this on a bar outside unless I get good gloves and prob some other gear I don't want to buy.
Handstand pushups -- just work on em and be able to do a few. Never tried 'em, so like the muscle up, the goal here is to just add it to the vocabulary/repetoir.
Double Unders (same)
Power Clean 150 or more, and get more comfy with it altogether. Most I've done is 135 but never tried for more. Although, when I am a little fatigued I have trouble with 135.
Start F'ing with the rower in circuit-style interval workouts... Figure out how to measure 'calories/watts' or 'meters' or whatever the unit of measurement is... use this Crossfit guide to get started.
Complete 'Fran' -- 21- 15- and 9 reps, for time, alternating between sets of 95lb barbell thrusters and pull-ups.

Also, find some timed challenges and go for new goals (burpees, other circuits). And revisit the warrior challenges & GPP menu and some good metcon WODs...and chow down.

New Month, New Year, New Attitude. Monday -- ME Deadlift + shenanigans

2010-01-04T14:42:00.000-08:00

Would normally poop on today's workout but with the solid max effort to start, it's understandable that my plan didn't come together (should have planned differently).

1. Max Effort Deadlift:

5 x 135
3 x 225
3 x 315
1 x 365 (PR)
1 x 375 (PR)

Good. Used the powder (xmas gift from brother) and maybe it made a difference. I came in with close to no warm up tho ready to get it so that contributed too maybe. It's possible I could have kept increasing since 375 was strong but I was feeling a tiny bit of tension in the back and since I didn't stretch or anything, I opted to stop there and not tempt fate.

2. Bi's and Tri's with DBs - Plan was to poach eggs, but after unsuccessfully attempting a few practice power cleans with 135 I realized that after the come-down of deloading the DL bar I was probably too tired to rock out that circuit (will do with 60lb when I get to it). Wanted to save shoulders and felt like I earned the right to do some isolation work so eh.

3. Light sit-up and back extension finisher to be kind to the back post deadlift- just fell into this once I started doing back extensions and the blood started moving again...

10 back extensions
35 incline sit ups
20 back extensions
20 incline sit ups
10 back extensions
5 deadlift twists with 110lb DB

Did everything pretty continuously/fast...

Weigh in: just under 182

Rest of week:
Tuesday - poach eggs
Wednesday - ~~squats n' more~~
Thursday - Shoulders
Friday - hard core conditioning

(work in intervals and some fat burners in there too with other stuff)

Poach this! (heavy DB routine from Bephf)

2009-12-29T08:39:00.000-08:00

http://therewillbesweat.com/post/291203528/who-do-you-appreciate

With the heaviest DB you can, for time:

2 Turkish Get Ups (each side)
4 DB Snatches (each side)
6 DB Rows (each side)
8 DB Swings

Repeat 3x

Keep in mind that TGUs shouldn't be rushed too much so if you need to take some time there, do it.

Friday: Mr. Roper

2009-12-18T05:03:00.000-08:00

Part 1
Was gonna do "up and run" but didn't get early enough start and my foot's not quite ready for good running anyway. Was gonna work on double unders but after some tryin' I just don't have 'em. It will require non-workout practice time. My rope work is all around pathetic - Can't do fast running-in-place, boxer style jump rope either. I even f up more than a couple times in high rep reg turns!

10 pull ups
100 rope turns
5 pull ups
100 rope turns
10 chin ups
100 rope turns
5 chin ups
100 rope turns

Did this in about 10 min. Them chin ups were way harder than expected since out of practice and i never do 'em!
-------------------

Thursday: Tabatalicious + Something..

2009-12-17T04:05:00.000-08:00

Part 1

Day 1: Tabatalicious

For each of 16 intervals, complete 20 seconds of work and 10 seconds of rest alternating between air squats and push-ups. Count total number of squats and push-ups completed.

Good: 60/32, Better: 110/56, Best: 160/80

My score: *about* 130 / *about* 91

(Maybe a few more pushups than that actually. The hardest part was keeping count. Tabata pushups straight away are SO much harder. Breaking em up really makes the diff.)
-------

Part 2 ... SHIT!!! Ain't gonna be no Part 2. Fucking work!

Tomorrow, maybe do one of these in the mix with lift.

A Hell's Bells WOD
3 rounds for time of:
12 Push-ups
24 Ketllebell Snatches (use DBs - 24/side or 24 total??)
36 Squats

OR

A CF Football WOD
Complete 3 rounds for time:
12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
12 Push Ups
25 Double Unders

Wednesday: Ab-ish in the AM

2009-12-16T05:11:00.000-08:00

Part 1 -- Day 4 xmas workout, "Ab-ish":

5 rounds for time:
5 push-ups
10 sit-ups
15 air squats

Good: 11m, Better: 8m, Best: 5m -- My time: 4:07

(right knee was clicking whole time on squats. hope that's not something bad...)
-----------------

Afternoon/evening rest

Tuesday: Simple Jack + Rack Pulls and Core

2009-12-15T04:53:00.000-08:00

Part 1: Know Jack (Day 5 of Crossfit Virtuosity's 12 days of xmas workouts)

250 jumping jacks for time

~~Good: 12m, Better: 9m, Best:6m~~ Good: 6m, Better: 4m, Best: 2m

These G/B/B times must be a mistake. I did this in 3 minutes. (it was a bad guess by the poster - I straightened him out)

(Keep in mind, this DID start to hurt my foot after about 150 or so take it slow on other jumpy/runny workouts and allow for better performance once healed on some of them. I was barefoot tho, so maybe will be better with sneaks. We'll see)

----

Part 2: Max Effort Rack Pulls & Core...

Warmed up with 5 pull ups, in-place barbell lunges (95lb x 4/side), 5 pull ups... and a little stretching.

Rack Pulls
Was a mess. Was gonna do 3-3-3-1-1-1 but was so slippery holding onto bar and was so just barely nailing starting weight of 335 with bar starting 2-3 in below knees that I had to move bar up a position (about 2 in above knees) and use towels around the bar to grip. Moved up in weight, hitting about 2/weight up to 375. Was not pleased with form or solidity of peak hold. Not good in all.

Core Circuit
3 rounds of:

Full contact twists x 10 x 35 on bar
Back extensions x 10
Knees-to-elbows x 10
V-ups x 10

Finished with 5 good dragon flags.

The knees to elbows got TOUGH -- didnt actually touch elbows on a bunch in the last round. Ouch.

Weigh in: 184

from now til xmas!

2009-12-15T04:22:00.000-08:00

over next 8 days (until 12/22), do 7 of the 12 days of xmas workouts PLUS lifting on most days (saturday, do "at home 300").

xmas workouts are scheduled around foot injury. Burpees could be worst exercise, followed by tuck jumps, running... things on balls of feet. So delay those and ease into em. Start with jumping jacks as test and pile on the pushup/situp/squat heavy workouts.

See google calendar for exact deets.

Maybe add one of these to weight training routines -- both look nasty, in a good way (want to try em both eventually):

Hell’s Bells
Dumbbell Overhead Squats
10, 10, 10, 10, 10, each arm

30, 20, 10 reps for time of:
1-arm Overhead Walking Lunges, 45lbs
Pull-ups
V-ups

Heavy Metal
Overhead Squats
15, 15, 15

30, 20, 10 reps for time of:
Barbell Overhead Walking Lunges, 95lbs
Pull-ups
V-ups

OR THESE:

Gym-Nasty
Ring Push-ups
5 x Max Reps

Tabata Mat Nasties (a/k/a Jumping Lunges)
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10

Hell’s Bells
1-arm Dumbbell Bench Press
3 x Max Reps with each arm, 50lbs

Tabata Dumbell Thrusters, 45lbs
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10

Heavy Metal
Bench Press
5, 5, 5, 5, 5

Tabata Front Squats, 115lbs
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10
Heavy Metal
Rack Pulls
3, 3, 3, 3, 3

For 10 minutes:
Complete as many Double-Unders as you can. Every time you miss or stop, you must complete 1 round of “Cindy”: 5 kipping Pull-ups, 10 Push-ups, 15 Squats.
Record the number of Double-Unders completed and the numbers of rounds of Cindy completed.

CROSSFIT VIRTUOSITY IS THE SHIT. Good workouts for the menu!
(Try to get all these workouts in over the next few weeks/month)

Monday Shitday/Day of Disappointment? Awms, claptrap

2009-12-14T15:01:00.000-08:00

Still on the DL foot-wise so stayed of feet and did upper body isolated lifts - super sets and shit, chest and arms with a little bit of back... won't chart it out exact, but here are the low points:

I FAILED on bodyweight dips. Basially started with em and couldn't bust 10 on my FIRST set. I used to be able to do around 20 of these (I would say at least 20 as of a month or two ago). Fuuuugggh
My bench press is as weak as ever.
Preacher curls are even lower -- was only jamming like 4-5 reps at a time tops (less after first set) at 85. That sucks balls. I mean, it's more than enough for a good bicep workout even for someone huge, but it's lower than what I was cranking.

Dips + bench press super sets:

Dips - 10,7,5
Bench - 115x7, 135x4, 135x3

(Pathetic)

DB flyes and DB bench press super sets with 25/30 and 50/55

Preacher curl and DB tricep extensions/press downs with 75/85 and 25/120-150

Continued a bunch of DB curls and cross curls with tricep exercises in between

a few sets of T-bars at 90 and 100lb (7-10 reps ea)

a couple of DB akbar sets (90 pounders) til fail - only 10-12 reps I think

Some DB extensions - the laying behind the back chest one...

Some machine chest presses... I wanted to get a few incline bench sets but it was taken the whole time by people rocking DBs so couldnt even just work in... did a couple of sets of machine presses on chest (45/side) and shoulder press (70/side) actually. Also warmed up with some light shoulder lifts which might have been dumb.

We'll see how the chest feels tomorrow. Biceps felt the most beat on.

Weigh in at 185.5

1. Do more dips. Inexcusable. Need to get those fuckers up. Do weighted. Do til fail. Just do em!

2. Do tons of push ups with hopes that it will help bench. Practice bench more often. Add 10 min to you workout twice a week to try to push up that weight. Pyramid one day (maybe MEBB style) and 3x3 the other day to keep it warm.

Next workout still need to be kind to foot, but maybe Deadlift since that's in-place and weight is a little more on heels? Besides that, need to get the shoulders in at one point this week. Plus a bunch of core.

Do my at-home "300" workout at one point this week:
25 pull ups
50 push ups
50 sit ups
50 DB swings (45lb)
100 air squats
25 pull ups

12 Days of Christmas Workouts

2009-12-14T08:09:00.000-08:00

12 equipment-free/body weight workouts from Crossfit Virtuosity with "Good, Better, Best" scores to shoot for:

http://www.crossfitvirtuosity.com/articles/12-days-of-christmas-workouts/

[Print out a PDF to take with you!]

Day 1: Tabatalicious

For each of 16 intervals, complete 20 seconds of work and 10 seconds of rest alternating between air squats and push-ups. Count total number of squats and push-ups completed.

Good: 60/32, Better: 110/56, Best: 160/80

Day 2: Yay, Burpees!

100 burpees for time.

Good: 17m, Better: 12m, Best: 7m

Day 3: Up And Run

3 rounds for time:
Run 400m
50 sit-ups

Good: 12m, Better: 10m, Best: 8m

{4:07} Day 4: Ab-ish

5 rounds for time:
5 push-ups
10 sit-ups
15 air squats

Good: 11m, Better: 8m, Best: 5m

{3 min} Day 5: Know Jack

250 jumping jacks for time.

~~Good: 12m, Better: 9m, Best:6m~~ Good: 6m, Better: 4m, Best: 2m

Day 6: As Fast As You Can

10 rounds:
30 second sprint
60 second walk

Day 7: Jump Start

50-40-30-20-10 reps for time:
Tuck jumps
Sit-ups

Good: 16m, Better: 12m, Best: 8m

Day 8: All Together

For time:
100 jumping jacks
75 air squats
50 sit-ups
25 burpees

Good: 14m, Better: 10m, Best: 6m

Day 9: Arms & Legs

5 rounds for time:
10 push-ups
20 walking lunges

Good: 16m, Better: 12m, Best: 8m

Day 10: Go-Stop-Go

For each of 8 intervals, complete 20 seconds of sit-ups and 10 seconds of rest. Count total number of sit-ups completed.

Good: 64, Better: 96, Best: 128

Day 11: Cardio Heaven

3 rounds for time:
200m sprint (about halfway around a city block)
25 push-ups

Good: 14m, Better: 10m, Best: 6m

Day 12: The Finisher

400 steps walking lunges for time.

Good: 20m, Better: 15m, Best: 10m

Once foot is better and can do burpees - add this to menu

2009-12-14T08:08:00.000-08:00

"Death by Burpees"

With a continuously running clock do one burped the first minute, two burpees the second minute, three burpees the third minute…continuing as long as you are able.

Thursday: "300" Workout

2009-12-03T14:15:00.000-08:00

Been on DL because of foot for way too long. Sucked. Tryin to get back into it with the oddly revered "300 workout". I thought I would have to swap in something for the box jumps because of foot but it wasn't bothering me at all really during the workout (yet it was going up the stairs and it was definitely after the workout in the locker room) -- I guess stress on other parts of the body made the foot more comfortable...go figure.

25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
--------
300 Reps Total

Did this as RX'd, plus maybe double the clean and press (35lb DB instead of KB)... I always count one-sided/one-armed exercises as a whole rep = both sides. But everyone I've ever seen do this routine, or pieces of the routine, I think has treated each side as a rep and done 25/side. I don't know if that's what's intended by the creators or not, but after the first 20 reps (both sides, one arm at a time), I realized it was very tedious and taking forever so I doubled up for the duration and just did the last 30 two-handed/two DBs.

That said, the workout was much harder than I thought. Easy exercises like push ups get hard when you go right into them from something else, box jumps are easy when you are doing them but once you stop they catch up with ya, I felt like I was gonna upchuck after completion of the floor wipers, and completing 25 pull ups in any reasonable amount of time on both ends was a struggle (especially back end). I think my total time was around an hour, which is where the true rating of the performance comes in I guess. I had to load weights and set up box jump and risers for the wipers - everything wasn't laid out for me, but I did break a lot for water and during most exercises. (Do better next time - shoot for inside of 30min subtracting 'set up' time if necessary.)

Weigh in: 183

Next workout??: ME DL + vol cleans, pullups, dips & TGUs

2009-11-24T05:51:00.000-08:00

Officially on disabled list from foot... also that arm injury near my elbow seemed to come back out of nowhere. Don't know what it is - pinpointed the location, but don't know if it's a tendon or what.

DeadLift

something like:
3 x 245
3 x 275
3 x 295
1 x 345
1 x 355
1 x 365

Cleans: 5 x 5 x 125

DLs and Cleans will depend on how my foot feels - same with TGUs below.

pull ups and dips: 3 x 5 x 25

TGUs: 3 x 3 x 50

Then again, may have to scrap all of this and just do upper body stuff once the arm is right and light-on-the-feet 'cardio' or interval workouts or something... I HATE injuries.

Gained at least 5 pounds this past weekend.... maybe more

2009-11-23T08:53:00.000-08:00

Fogo de Chao, Sunday Funday, and now Thanksgiving coming up this week...

I need to step up the workouts and dial back the unhealthy crap.

Friday: Intensity day (sorta)

2009-11-20T10:55:00.000-08:00

Dammit! I forgot the weight belt. Wanted to pull it up and dip it down on a 3x5 or even 5x5 -- add it to Volume Day on Monday where it's 'sposed to be.

Squat

1 x 1 x 275 -- hit. slow and tough tho so didn't go for more.

Deadlift

1 x 1 x 365 -- FAIL
1 x 1 x 365 -- FAIL

2 attempts, failed both - had bar up but couldn't get straight and to the top. Felt out 355 but after those 2 attempts was pooped.

For squats and DLs, obv worked up to work weight...

Some core stuff, but had to cut short for time and b/c of crowdedness and stuff. Almost had to deal with someone but just made nice and let it go -- motherfucker getting on me for my sweating!!! IT'S A GYM! PEOPLE GO TO SWEAT!!!

Ran through one round of Core #3 (Ross) then did a *few* more get ups and DL Twists

TGU x 5/side x 40
DL Twist x 6/side x 90
V-ups x 15

Weigh in 182

Thursday lengthy liff - the kind of workout to avoid, but i needed to clear my head

2009-11-20T06:36:00.000-08:00

My legs were still super sore from basically jumping right in where I left off on Texas method-style squarts so focused just worked the upper body a little, especially shoulders, little bit o akbars... i was gonna end with a core circuit or pair that started with deadlift twists but my legs were too sore to really rock those and i was tired after a solid hour or so of lifting.

Overhead press -- pyramid in 4-5 sets from 10x75 to 1x125

Hang power cleans -- 5 x 5 x 115

Bench press (just for shits and giggles, terrible) -- 7x135, 6x140, 5x145, 3x150, 10x95

Shoulder isolation - 3 rounds of:

DB press - 10 x 30
rear delt raises - 10 x 30
front plate raises - 10 x 10
side plate raises - 10 x 10

(on last round used light DBs and added Y press to side raises)

DB shrugs -- 15+ x 80; 3 x [12-15] x 90

Anything else? I forget. Was sweating GOOD. planned on ending on the eliptical or with core workout but was pooped.

weigh in 181.5

Tuesday Strength: Volume Squats and Making Friends with 70

2009-11-17T14:10:00.000-08:00

Squats: 5 x 5 x 215

DB Snatch: 3 x 5/side x 70 (PR)

TGU:

3/side x 40
1 x 70 -- (PR)

- Last set on squats was TOUGH but I was shocked that I had these.
- Snatchin' was kind of experimental. I never snatched that heavy (never went for 1RM or anything) so kind of happy with it.
- Surprised by TGU too -- the left side was easier than right. Took me two tries to nail the right.

Weigh in: 183

BenBetz WOlog

Inching back (Saturday... feelin grits)

Density training to hit rep goals

'4-Hour Body' Version of "Slow-Carb" Diet - Day 3/4

Goodbye 2010, you piece of diseased dog shit you. Helloooo 2011, you handsome thing.

Paleo diet day 6 and energy seems to be taking a hit

good primal fitness resource

great one fr CF Gotham -- push ups / burpees / squats

9.13.10 School's in!

standing core work from Nick Tumminello

Injury Report: Possible Broken Foot!

Thurs. 8/19 - first day back to gym + unfortunately last for a while too. (strength?)

Back from Vacay

Monday: Deltz (worst kind of workout)

Friday Rack Pulls and Core

Thursday morning jog

Wednesday 2 (daytime) -- 'Glamour Muthles' (*Jazz Hands!*)

Wednesday 1 (pre work) - Trot Around the Park

shoulder fuck

Monday Vanity Day (w/ some strength): Shoulders (ham on the track)

Note on diet and activity

CF Footballers are nasty strong

ARGHHHGGHHHH!!!!!!!!

Wednesday, still makin up. Intervals + Core

Monday Miss/Tuesday at home

Week of 6/14 Menu

Friday: Humble [Strength... or lack there of] Pie

Wednesday: Rest

quick note on ymca track area

Tuesday: GPP + awmies some....

Monday: Running Intervals + Core

Thursday - Strength and Conditioning

Tuesday -- Make up day (shoulders/arms/lil' back) - PART 1

/Friday/i mean Saturday - shoulder strength, arm blast, back + core

SORENESS + a note...

Wednesday ?merr?? -- dammit, i shoulda done a cinco de mayo-themed thing!

Monday: Continuing to Struggle :( ... ADD, some snatch 'ems

Friday Shoulder Test Plus Ham Provocation

Thursday Morning At-Home Warm Up/Burpee Test

Tuesday endurance conditioning

Thursday: Back From Hiatus and Showin' It (The opposite of strength is weak? This was "weak day" then.)

Tuesday: Early Morning GPP at Cold Spring Cove

"why the fuck do i want a caravan thats got no fucking wheels?"

Shoulder Injury test/report

Wednesday strength

Wednesday: Sprints

Friday Fat Kid: Legs and Lower Back

Sure-Fire Fat Loss

Incorporate More Explosive Strength Training!

Tues & Wed Rest; Thurs rope and run with situps; Fri lower body strength

BEANSWEIGHTS: Some of my PRs where I have clocked 'em

Monday: Lil bit o' everything; PRs + heartbreaking injury :(

Notes from Week of 2/22 and mini resolution re: fat burning

Week of 3/1 -- Basic RX list

Friday - Strength and Burn: Goal Pudding and Humble Pie

Thursday GPPish circuit

Wednesday: Strengthy lifts +

Starting *next week* another workout for the rotation...

Tuesday: Burpee/Sit-Up/SPRINT

Monday: ADD, no benchmarks hit, good workout tho

week of 2/22 -- Easily doable RX

MENU (complexes, circuits and WODs from CF and other sites)

Thursday: Chasing Fourhunnit

5 reasons to build a sandbag

RX for Deadlift PR

Shameful Wednesday :( ... conditioning (AM); strength (PM)

PR Science

Monday Strength (and plan for next few strength workouts)

FEBRUARY: Not Just for Black History and Presidents Anymore...

Saturday - dirt day... took advantage of nice weather , was outa shap

WOD for menu

Wednesday: Poached Hells Bells/CFV workout in pieces *plus* ...

Sunday - shoulders/arms (& akbars) ...

Friday - it's a trap! ... rest day

Thursday Shmursday Bleep Blorp - Akbar, Dips, Chins and Core

Wednesday Push-up Party & Adjusted Plan for Week

Menu items from CF & CF virtuostity

Tabata Tuesday, attempting the impossible

From Hulse's site articles on body building, some decent tips re: # of reps AND me precious shoulders

Week of 1/11 Rough Plan

Wednesday 2 (daytime) -- 'Glamour Muthles' (Jazz Hands!)

Starting next week another workout for the rotation...

Wednesday: Poached Hells Bells/CFV workout in pieces plus ...