Well Hello I'm back.....Took a short vacation to Georgia and came back with a severe sinus infection...it put me down for the count...I tried to come back last week but after other SWAT guys offering to call EMS for me I took more time off....But today I felt good and was glad to be back at it...
Training:
A: Back Squat @ 40X1 3-4 tough Rest 3 minutes x 4
B: Accumulate 300 seconds (5 minutes) in the Front Leaning Rest position on rings
C: 30m accelerates to 80% walk back...walk is rest x 9
D: Toes 2 Rings x 5 slow rest 1 minute x 3
Results:
A: I did 185#'s on the back squats...the tempo was brutal..it seemed like I was never going to get to the bottom.
B: WOW this was tough...After the first round it really burned...I did in 1 min 30, 1 minute, 1 minute, 1 minute and last 30 seconds...seemed like it was never going to end.
C: I enjoyed these..there was a light rain outside and had cooled off soom...could have stayed out there longer
D: The slow tempo made these interesting...it was hard to slow down I wanted to go fast.
All in all it was good to be back....I felt good and liked my performance.
Nutrition:
I was at the Box late in the day do to work...I prefer to hit it first thing in the morning but thats not gonna happen...
Meal #1: Eggs and bacon with a cup of coffee...Fat 19g Carb 3.5g Protein 22.4g
Meal #2: Paleo Chilli and some nuts Fat 41g.....Carb 34.5g....Protein 50.4g
Meal #3: Chicken Breast with a salad Fat 9g....Carb 6.4g....Protein...35.4g
Snacks: Protein bar, Protein shake, Beef Jerkey Fat....11g Carb...34g Protein....90g
Plus BCAA with glutamine after WOD
Totals: Fat 80g...Carb 78.4g...Protein 198.3
Tuesday, August 23, 2011
Wednesday, August 10, 2011
Wednesday August 10 2011
Okay some more day work so I am off my schedule....got about 4 hours of sleep last night...up and at it early...hit the Box around 2pm with Jeff and Scott:
Training: First Part (yes first part):
8 Minute AMRAP-
5 Chest to Bar
10 Wall Balls
15 Box Jumps
Okay I'm tired from writing it...it was hot and humid in the box...Good Times! I finshed 4 full rounds and got 2 box jumps on round 5
Second Part (oh yea it gets better):
4 rounds for time:
400m Run
30 Handstand Push ups
I told you it got better...
I only had 30 HSPU in round 1 I did two and half minute holds
Round 3 I got 10 more HSPU in...but I was smoked
Took me 26:35...lots of fun..
Nutrition:
Meal #1: Eggs and bacon
Meal #2 : Chicken breast with salad
Meal # 3: Chef Salad
Snacks: Protein Bar, Protein Shake
I had the protein shake and BCAA with glutamine right after workout
Looking forward to a good night sleep and back at it tomorrow..
Training: First Part (yes first part):
8 Minute AMRAP-
5 Chest to Bar
10 Wall Balls
15 Box Jumps
Okay I'm tired from writing it...it was hot and humid in the box...Good Times! I finshed 4 full rounds and got 2 box jumps on round 5
Second Part (oh yea it gets better):
4 rounds for time:
400m Run
30 Handstand Push ups
I told you it got better...
I only had 30 HSPU in round 1 I did two and half minute holds
Round 3 I got 10 more HSPU in...but I was smoked
Took me 26:35...lots of fun..
Nutrition:
Meal #1: Eggs and bacon
Meal #2 : Chicken breast with salad
Meal # 3: Chef Salad
Snacks: Protein Bar, Protein Shake
I had the protein shake and BCAA with glutamine right after workout
Looking forward to a good night sleep and back at it tomorrow..
Tuesday August 09 2011
Okay so I need to do some catching up. Monday was the last day in my latest cycle of programming from Coach....It went a little something like this:
A: Find 1 Rep Max Back Squat
B: Kipping Pull Ups AMRAP -3 rest 3 minutes x 3
C: Back Ext with Med Ball under chin 10-12 rest 1 minute x 4
A: I went up 5#'s from my previous 1RM from 275 to 280#'s...happy with that
B: Kipping Pull Ups went well...I did 20, 17,16
C: Back Extentions felt good...I used the 20# Med Ball
Nutrition: I took BCAA/Glutamine right after WOD...This seems to be working...I feel better quicker..
The rest of the day was kind sporatic...I ate well just at differant times and didn't track everything....I got called into work and we were running all over town following someone...Here is what I ate over the day in one big meal:
Protein Bar, Paleo Chilli, Beef Patty, Salad, Nuts, Protein Shake,
Totals: Fat 70.7g, Carb 70.9g Protein 159.2g
Tuesday was even worse...in at 0330 for SWAT operation got to the box around 3pm with Scott and did the WOD
Results were:
21,20,18,17,17 each row took between 1:03 and 1:05
Back to work until 6pm then went and played ice hockey at 7:15pm and back out working at 12am until 2am....I ate when I could during the day...stayed on course just had to eat when I got time...I'm still to tired to remeber everything, but it looked a lot like Monday....and I'm back at work since 0800...I can't remember if I slept any????????????? And thank you to Ali for covering the 10 for me....
A: Find 1 Rep Max Back Squat
B: Kipping Pull Ups AMRAP -3 rest 3 minutes x 3
C: Back Ext with Med Ball under chin 10-12 rest 1 minute x 4
A: I went up 5#'s from my previous 1RM from 275 to 280#'s...happy with that
B: Kipping Pull Ups went well...I did 20, 17,16
C: Back Extentions felt good...I used the 20# Med Ball
Nutrition: I took BCAA/Glutamine right after WOD...This seems to be working...I feel better quicker..
The rest of the day was kind sporatic...I ate well just at differant times and didn't track everything....I got called into work and we were running all over town following someone...Here is what I ate over the day in one big meal:
Protein Bar, Paleo Chilli, Beef Patty, Salad, Nuts, Protein Shake,
Totals: Fat 70.7g, Carb 70.9g Protein 159.2g
Tuesday was even worse...in at 0330 for SWAT operation got to the box around 3pm with Scott and did the WOD
Results were:
21,20,18,17,17 each row took between 1:03 and 1:05
Back to work until 6pm then went and played ice hockey at 7:15pm and back out working at 12am until 2am....I ate when I could during the day...stayed on course just had to eat when I got time...I'm still to tired to remeber everything, but it looked a lot like Monday....and I'm back at work since 0800...I can't remember if I slept any????????????? And thank you to Ali for covering the 10 for me....
Friday, August 5, 2011
Friday August 5 2011
Started with N Zero..no coffee this morning...up with my girls and off to the box...
Training:
A: Bench Press 55% of 1 Rep Max @ 20X1 10 reps of 2 with 45 rest between sets
B: 1 Turkish Get Up each arm on the minute for 10 minutes
C:100 walking lunges for time
Results:
A: I did 115#'s for the presses..they went good and I worked on form...
B: Okay eah minute seemed to go by faster and faster...I used 35# kettlebell
C: Walking lunges..one word...burn.....man did my legs burn...it took 3:00 minutes to get thru
Nutrition:
Starwberries and BCAA and glutamine right afterwards then bacon and eggs again Fat 19.8g Carb 13g Protein...25g
Post WOD#2: Nuts and protein bar Fat 20.4g....Carb 32.6g Protein....35.2
Post WOD #3: Chicken breats and salad...Fat 9g.....Carb...6.4g....Protein...35.4g
Snack: Protein Shake: Fat 2g....Carb....6g...Protein....48g
Totals: Fat....51.3g Carb.....58g Protein....143.6
Training:
A: Bench Press 55% of 1 Rep Max @ 20X1 10 reps of 2 with 45 rest between sets
B: 1 Turkish Get Up each arm on the minute for 10 minutes
C:100 walking lunges for time
Results:
A: I did 115#'s for the presses..they went good and I worked on form...
B: Okay eah minute seemed to go by faster and faster...I used 35# kettlebell
C: Walking lunges..one word...burn.....man did my legs burn...it took 3:00 minutes to get thru
Nutrition:
Starwberries and BCAA and glutamine right afterwards then bacon and eggs again Fat 19.8g Carb 13g Protein...25g
Post WOD#2: Nuts and protein bar Fat 20.4g....Carb 32.6g Protein....35.2
Post WOD #3: Chicken breats and salad...Fat 9g.....Carb...6.4g....Protein...35.4g
Snack: Protein Shake: Fat 2g....Carb....6g...Protein....48g
Totals: Fat....51.3g Carb.....58g Protein....143.6
Thursday August 4 2011
Jose made sure we would remember SWAT training...He found one of his crazy SEAL, RANGER or whatever flavor of the week it was workouts and had us do it with him...Good Times!
Anyway up with a cup of coffee and off to the box...
Training:
A: Dumbell Split Squat @ 5011 3-5 reps 1 minute rest between legs x 4
B: Dumbell russian Step Ups AMRAP in 60 seconds x 3
C: As many strict 1-5 pull up ladders as possible in 10 minutes
D: GHD sit ups 5 sets of 10 rest 15 seconds
Results:
A: Tempo made them interesting I used 35# dumbells...legs were still a little tired from yesterday...went well
B: I used 25# dumbells for these...a little tougher than I thought they would be...16-15-15 per round.
C: AMRAP strict chin ups....man these hurt I got in 5 full rounds...hurt in a good way..
D: GHD Sit ups....as much fun as the airdyne...took me 3:22 to get thru minus the rest it was 2:22
Good training day...I took Tuesday as a rest day I was just feeling drained after the weekend...
Nutrition:
Strawberries and BCAA with glutamine afterwards and then with in the hour eggs and bacon...Fat 19.8g Carb..13g Protein...25g
Post WOD #2: Deli Roast Beef and nuts....Fat 16.9g Carb...9.6g Protein...17.2g
Post WOD # 3: Chicken breast with green beans Fat 13g....Carb 10.7g....Protein 36g
Post WOD#4: Protein Shake Fat...2g Carb....10.7g Protein...48g
Snack: Protein Bar Fat 8g...Carb...24g...Protein....30g
Totals:
Fat...59.9g Carb...63.2g Protein...156.2g
Anyway up with a cup of coffee and off to the box...
Training:
A: Dumbell Split Squat @ 5011 3-5 reps 1 minute rest between legs x 4
B: Dumbell russian Step Ups AMRAP in 60 seconds x 3
C: As many strict 1-5 pull up ladders as possible in 10 minutes
D: GHD sit ups 5 sets of 10 rest 15 seconds
Results:
A: Tempo made them interesting I used 35# dumbells...legs were still a little tired from yesterday...went well
B: I used 25# dumbells for these...a little tougher than I thought they would be...16-15-15 per round.
C: AMRAP strict chin ups....man these hurt I got in 5 full rounds...hurt in a good way..
D: GHD Sit ups....as much fun as the airdyne...took me 3:22 to get thru minus the rest it was 2:22
Good training day...I took Tuesday as a rest day I was just feeling drained after the weekend...
Nutrition:
Strawberries and BCAA with glutamine afterwards and then with in the hour eggs and bacon...Fat 19.8g Carb..13g Protein...25g
Post WOD #2: Deli Roast Beef and nuts....Fat 16.9g Carb...9.6g Protein...17.2g
Post WOD # 3: Chicken breast with green beans Fat 13g....Carb 10.7g....Protein 36g
Post WOD#4: Protein Shake Fat...2g Carb....10.7g Protein...48g
Snack: Protein Bar Fat 8g...Carb...24g...Protein....30g
Totals:
Fat...59.9g Carb...63.2g Protein...156.2g
Monday, August 1, 2011
Monday August 1 2011
So after a busy weekend of hockey it was back to the box....I have to say hockey was great although we didn't do so well it was fun playing against guys who made it to the pro level and now play in the 35 and over league. Got to test my goalie skills against some pros and I have to say I was impressed....with them....
I had N Zero and a coffee pre workout:
Training:
A: Press @21X2 8-10 reps rest 2 minutes x 3 (compare to 7-11-11 I did 85#'s)
B: Reverse Lunge with barbell in front rack @ 30X1 8-10 per leg rest 2 minutes x3
C: Toes to rings 12-15 rest 45 seconds x 3 KIP KIP KIP
Results:
A: These are still my enemy...I bumped up to 95#'s this time I got 9 reps in the first two rounds and dropped to 90#'s the third round and got 8 reps in...These are my weak point...
B: Reverse Lunges I put 20#'s on to go at 65#'s this time...last time I did the bar...I did 9 reps per leg each round...felt good
C: Toes to rings...this was my real first exposure to these in a workout...I liked them I did 15 the first two rounds at a good steady pace...the last round I got 12 in and ran out of steam...
Nutrition:
I started BCAA with glutamine post workout...interested to see how it makes me feel. I serving
Post WOD #1 I had to stay at the box and teach the 12 after the workout so I got a Chef salad to eat at the box. Fat 20g.....Carb 10g....Protein 15g
Post WOD# 2: Pro Bar and nuts Fat...20.4g Carb...32.6g Protein...35.2g
Post WOD# 3 Small chicken breast and salad Fat...9g Carb...6.4g Protein...35.4g
Post WOD #4: Protein Shake Fat 2g....Carb 6g....Protein 48g
Totals: Fat 51.5g Carb 55g Protein 133.6g
I had N Zero and a coffee pre workout:
Training:
A: Press @21X2 8-10 reps rest 2 minutes x 3 (compare to 7-11-11 I did 85#'s)
B: Reverse Lunge with barbell in front rack @ 30X1 8-10 per leg rest 2 minutes x3
C: Toes to rings 12-15 rest 45 seconds x 3 KIP KIP KIP
Results:
A: These are still my enemy...I bumped up to 95#'s this time I got 9 reps in the first two rounds and dropped to 90#'s the third round and got 8 reps in...These are my weak point...
B: Reverse Lunges I put 20#'s on to go at 65#'s this time...last time I did the bar...I did 9 reps per leg each round...felt good
C: Toes to rings...this was my real first exposure to these in a workout...I liked them I did 15 the first two rounds at a good steady pace...the last round I got 12 in and ran out of steam...
Nutrition:
I started BCAA with glutamine post workout...interested to see how it makes me feel. I serving
Post WOD #1 I had to stay at the box and teach the 12 after the workout so I got a Chef salad to eat at the box. Fat 20g.....Carb 10g....Protein 15g
Post WOD# 2: Pro Bar and nuts Fat...20.4g Carb...32.6g Protein...35.2g
Post WOD# 3 Small chicken breast and salad Fat...9g Carb...6.4g Protein...35.4g
Post WOD #4: Protein Shake Fat 2g....Carb 6g....Protein 48g
Totals: Fat 51.5g Carb 55g Protein 133.6g
Friday July 29 2011
Not such a good night sleep again...about 5 hours...Start of the day with a cup of coffee pre-workout.
Training:
Row for 15 minutes at easy pace...I rowed at a 25-27 strokes per minute....then
Fast Farmers walk with the heaviest dumbells in the gym across the gym.
10 Pullups
10 Pushups
sprint 100 meters
Rest 5 min x 5 rounds
Results:
I could only find one Rob in the gym so I had to go with the 80# dumbells
Round #1...I didn't plan it out very well and had stuff spread out all over the gym 1:17
Round #2...1:01
Round #3...1:04
Round #4...1:05
Round #5...1:05
I felt good the 80# dumbells got heavy...The 5 minute rest period was enough to recover and go again hard...I really liked this one
Nutrition:
Post WOD # 1: Starwberries and eggs with apple sausage Fat 27.4g...Carb 15.5g....Protein 32.2g
Post WOD #2: Protein Bar and Nuts Fat 20.4g...Carb 32.6g Protein....35.2g
Post WOD #3: Protein Shake Fat..2g Carb..14.6g Protein...48g
Post WOD #4: Club Wrap...Fat 22g Carb...55.9g Protein....29.6g
Total Fat...71.8g Carb....110g Protein...145g
My plan was to come home from work early have a nice meal and then go play hockey...well of course work had othe rplans I got called back in and had a bottle of water and then off to play hockey...two games one at 830pm and then one at 1230am long night but hockey was fun...
Training:
Row for 15 minutes at easy pace...I rowed at a 25-27 strokes per minute....then
Fast Farmers walk with the heaviest dumbells in the gym across the gym.
10 Pullups
10 Pushups
sprint 100 meters
Rest 5 min x 5 rounds
Results:
I could only find one Rob in the gym so I had to go with the 80# dumbells
Round #1...I didn't plan it out very well and had stuff spread out all over the gym 1:17
Round #2...1:01
Round #3...1:04
Round #4...1:05
Round #5...1:05
I felt good the 80# dumbells got heavy...The 5 minute rest period was enough to recover and go again hard...I really liked this one
Nutrition:
Post WOD # 1: Starwberries and eggs with apple sausage Fat 27.4g...Carb 15.5g....Protein 32.2g
Post WOD #2: Protein Bar and Nuts Fat 20.4g...Carb 32.6g Protein....35.2g
Post WOD #3: Protein Shake Fat..2g Carb..14.6g Protein...48g
Post WOD #4: Club Wrap...Fat 22g Carb...55.9g Protein....29.6g
Total Fat...71.8g Carb....110g Protein...145g
My plan was to come home from work early have a nice meal and then go play hockey...well of course work had othe rplans I got called back in and had a bottle of water and then off to play hockey...two games one at 830pm and then one at 1230am long night but hockey was fun...
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