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

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

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

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

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

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

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

Injury Report: Possible Broken Foot!

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?)

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

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)

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

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

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!*)

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

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

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)

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

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

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!!!!!!!!

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

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

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

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

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

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

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....

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

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

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

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

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...

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!

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

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

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

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

"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.)

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

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?"

Shoulder Injury test/report

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

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

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

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

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!

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

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

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

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

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

• 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

• 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

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

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 +

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...

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

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

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

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)

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

OR

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

OR

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