Hey I got some sleep...oh wait no I didn't another night with about 4-5 hrs...can't wait for the weekend. I did come across some liquid gold in the form of N-Zero...Thanks Jeff
Training:
A: Weighted Strict Pull Up @ 30X1 5-7 Rest 2minutes x 4
B: Dumbell Step Ups @ 4222 6-8 rest 1 minute between legs x 4
C: Peterson Step Ups 10-12 rest 1 minute between legs x 3 with dumbells
D: GH Raises @ 20X1 8-10 rest 1 minute x 4
Results:
A: I started with 35# kettle bell...I got six in but I struggled I dropped to 25# and got 5 in the next three rounds
B: Step Ups went good the I used 35#'s
C: These were differant I had to google them to see how to do them....I used the 35# dumbells again
D: GH Raises are always good...I feel these in my lower back...liked the tempo..
Nutrition:
Post WOD#1: Banana and a protein bar...I had to teach the 10 and noon class so I ate at the box...Fat 8.4g Carb 51g Protein 31.3g
Post WOD#2: Chef Salad with kobe turkey and ham from Jimmy P's Fat 10.3g...Carb 26.9g Protein...52g
Snack : Nuts Fat 12.4g Carb 8.6g Protein5.2g
Post WOD#3: Beef Patty and lettuce wedge Fat 19.4g...Carb 6.4g Protein 30g
Late Snack; Protein Shake Fat 2g Carb 6g Protein 48g
Total: Fat 52.9g Carb 98.8g Protein 167.4g
Thursday, July 28, 2011
Wednesday July 27 2011
Sleep...Sleep...Sleep...nope still can't find it...I hate weeks like this....Day started at 0430 and ended around 2300...I tried to get some sleep but it just wasn't happening...
Cup of coffee and off to the box....
Training:
A: Bench Press @ 30X1 8-10 Rest 2 minutes x4
B: Build to 1 Rep Max Deadlift...Rest as needed
C: Hang Power Clean 3 reps Rest 2 minutes x 3 Speed Rules!
D: KBS 2 pood 15 unbroken rest 1 minute x 3
Results:
A: Bench Press felt good..I stayed at 100#'s with the tempo..I probally could have done more but I looking forward to the deadlift.
B: I was very excited when I saw this as I feel my deadlift was getting stronger...I set a new PR with 365#'s...I was disapointed that I only went up 5#'s I really thought I would be closer to 370-375#'s...I tried 375#'s got it off the floor a little but couldn't finish...Lack of sleep, diet, I don't know but at least I went up..
C: Hang Power Cleans went well at 135#'s...speed did rule the first two rounds went really well...got a little sloppy on the third, I think the deadlift was still bothering me..
D: KBS....These went real well...I used my hips and was ready to go at the end of each minute rest...I may have been a little angry at this point over the deadlift and used that energy...
Nutrition:
Post WOD # 1 : 3/4 cup of strawberries and then within the hour 3 eggs and apple sausage...Fat 27.4g CArb 15.5g Protein 32.2g
Post WOD #2: Another chicken apple sausage and some nuts, protein bar Fat 32.4g Carb 35.6g Protein 47.2
Post WOD # 3: Paleo Chilli Fat 28.6g Carb 25.9 Protein 45.2
Late night snack: Protein shake....Fat 2.0g Carb 6.0g Protein 48.0g
Totals: Fat 90.4g Carb 83g Protein 172.6g
Cup of coffee and off to the box....
Training:
A: Bench Press @ 30X1 8-10 Rest 2 minutes x4
B: Build to 1 Rep Max Deadlift...Rest as needed
C: Hang Power Clean 3 reps Rest 2 minutes x 3 Speed Rules!
D: KBS 2 pood 15 unbroken rest 1 minute x 3
Results:
A: Bench Press felt good..I stayed at 100#'s with the tempo..I probally could have done more but I looking forward to the deadlift.
B: I was very excited when I saw this as I feel my deadlift was getting stronger...I set a new PR with 365#'s...I was disapointed that I only went up 5#'s I really thought I would be closer to 370-375#'s...I tried 375#'s got it off the floor a little but couldn't finish...Lack of sleep, diet, I don't know but at least I went up..
C: Hang Power Cleans went well at 135#'s...speed did rule the first two rounds went really well...got a little sloppy on the third, I think the deadlift was still bothering me..
D: KBS....These went real well...I used my hips and was ready to go at the end of each minute rest...I may have been a little angry at this point over the deadlift and used that energy...
Nutrition:
Post WOD # 1 : 3/4 cup of strawberries and then within the hour 3 eggs and apple sausage...Fat 27.4g CArb 15.5g Protein 32.2g
Post WOD #2: Another chicken apple sausage and some nuts, protein bar Fat 32.4g Carb 35.6g Protein 47.2
Post WOD # 3: Paleo Chilli Fat 28.6g Carb 25.9 Protein 45.2
Late night snack: Protein shake....Fat 2.0g Carb 6.0g Protein 48.0g
Totals: Fat 90.4g Carb 83g Protein 172.6g
Tuesday, July 26, 2011
Tuesday July 26 2011
Ok so we are back at no sleep worked until 10pm and...up at 0430 to head back into work...about 5 hrs sleep.
Didn't make it to the box until about 5pm...I've learned that I do better in a fasted state and like working out early in my day...oh well win some lose some
Training:
My old friend the airdyne bike...
30 seconds at 80%
30 seconds at 50%
x 30 Rest 2 minutes off bike every 6th set
Results:
I wore the heart monitor to get some numbers
Starting Heart Rate 54
Round 1 168 after 2 minute break 103
Round 2 170 after 2 minute break 112
Round 3 171 after 2 minute break 113
Round 4 172 after 2 minute break 118
Round 5 173 after 2 minute break 118
After 20 minutes off the bike I was down to 89
I felt good the first two rounds after that I battled thru it...I kept the RPM between 70 and 75 at 80% and 55 and 60 at 50%. I was cooked again at the end it was hot and it hurt, but hey I had fun...
Nutrition:
Coffe of course in the morning then a protein bar with strawberries Fat 8.3g Carb 3.8g Protein 30.8g
Meal #1 : 4 oz chicken breast and nuts Fat 20.1g Carb 8.6g Protein 38.7g
Meal # 2: Buffalo chicken salad at Subway Fat 2.5g Carb 9.0g Protein 19g
Meal # 3: Salald and beef patty Fat 19.7g Carb 6.4g Protein 30.8g
Late snack: Protein shake Fat 2g Carb 6g Protein 48g
Total: Fat 53.8g Carb 62.7g Protein 167.2g
Long day but a good day.....To Coach, Ali, Jeff and the rest of the Redliners going to Cali..have fun...see ya's
Didn't make it to the box until about 5pm...I've learned that I do better in a fasted state and like working out early in my day...oh well win some lose some
Training:
My old friend the airdyne bike...
30 seconds at 80%
30 seconds at 50%
x 30 Rest 2 minutes off bike every 6th set
Results:
I wore the heart monitor to get some numbers
Starting Heart Rate 54
Round 1 168 after 2 minute break 103
Round 2 170 after 2 minute break 112
Round 3 171 after 2 minute break 113
Round 4 172 after 2 minute break 118
Round 5 173 after 2 minute break 118
After 20 minutes off the bike I was down to 89
I felt good the first two rounds after that I battled thru it...I kept the RPM between 70 and 75 at 80% and 55 and 60 at 50%. I was cooked again at the end it was hot and it hurt, but hey I had fun...
Nutrition:
Coffe of course in the morning then a protein bar with strawberries Fat 8.3g Carb 3.8g Protein 30.8g
Meal #1 : 4 oz chicken breast and nuts Fat 20.1g Carb 8.6g Protein 38.7g
Meal # 2: Buffalo chicken salad at Subway Fat 2.5g Carb 9.0g Protein 19g
Meal # 3: Salald and beef patty Fat 19.7g Carb 6.4g Protein 30.8g
Late snack: Protein shake Fat 2g Carb 6g Protein 48g
Total: Fat 53.8g Carb 62.7g Protein 167.2g
Long day but a good day.....To Coach, Ali, Jeff and the rest of the Redliners going to Cali..have fun...see ya's
Monday July 25 2011
Ok so I have some catching up to do. Last week was a little odd, my schedule was a little crazy. Had school from Wed to Fri and also had to do some work with my team. Anyway I just did the WOD of the day most of the week and took some extra rest. Monday I was back on schedule.
I had the usual cup of coffee before the WOD...
Training:
A: Barbell bentover row @ 30X1; 10-12 reps; Rest 2 minutes x 4
B: Barbell Back Squat @ 30X1; 6-8 reps; Rest 3 minutes x 4
C: 1 Set back squat w/135#'s 20 reps keeping pace constant
D: Dumbell Back Extentions @ 4022; 12-15 reps; rest 1 minute x 3
Results:
A: Rows were good I felt good...Could probally a little weight next time. I did 12 reps each time...last set was the hardest.
B: Tempo again kept me honest...could feel the burn in my legs rest period was enough to shake it out and go again.
C: Weight was good...last 5 were tough...after B my legs were on fire by the end...I was able to keep pace until the last five...i slowed down a little....
D: DB back extentions always get my lower back going...I did first rep with 20#'s an got 13 reps...went down to 15#'s on the last two and got 12 reps...back was screaming!!
Nutrition:
Post WOD #1: Strawberries right after workout-3/4 cup...Fat .3g Carb 8g...Protein .8g
Post WOD #2: about 30 minutes later three eggs and two slices of turkey bacon Fat 19.5g Carb 4.3g Protein 24.2g
POst WOD #3: Protein Bar and some nuts Fat 20.4g Carb 32.6g Protein 35.2g
Post WOD #4: Paleo Chili and a salad Fat 21.7g Carb 25.8g Protein
Totals: Fat 62g Carb 71.4g Protein 96g
I had the usual cup of coffee before the WOD...
Training:
A: Barbell bentover row @ 30X1; 10-12 reps; Rest 2 minutes x 4
B: Barbell Back Squat @ 30X1; 6-8 reps; Rest 3 minutes x 4
C: 1 Set back squat w/135#'s 20 reps keeping pace constant
D: Dumbell Back Extentions @ 4022; 12-15 reps; rest 1 minute x 3
Results:
A: Rows were good I felt good...Could probally a little weight next time. I did 12 reps each time...last set was the hardest.
B: Tempo again kept me honest...could feel the burn in my legs rest period was enough to shake it out and go again.
C: Weight was good...last 5 were tough...after B my legs were on fire by the end...I was able to keep pace until the last five...i slowed down a little....
D: DB back extentions always get my lower back going...I did first rep with 20#'s an got 13 reps...went down to 15#'s on the last two and got 12 reps...back was screaming!!
Nutrition:
Post WOD #1: Strawberries right after workout-3/4 cup...Fat .3g Carb 8g...Protein .8g
Post WOD #2: about 30 minutes later three eggs and two slices of turkey bacon Fat 19.5g Carb 4.3g Protein 24.2g
POst WOD #3: Protein Bar and some nuts Fat 20.4g Carb 32.6g Protein 35.2g
Post WOD #4: Paleo Chili and a salad Fat 21.7g Carb 25.8g Protein
Totals: Fat 62g Carb 71.4g Protein 96g
Monday, July 18, 2011
Monday July 18 2011
Back from the weekend and a good nights sleep....8+ hrs. Up and at it...cup of coffee to start the day..
Training:
A: In 7 minutes build to a heavy deadlift x 5.
B: Build to a near max box jump.
C: Back Ext with Med Ball under chin 10-12 x 4 rest 1 minute between rounds
D: Kipping Pull Ups 15-20 keep them quick x 3 rest 90 secs between rounds
Results:
A: I built up to 295#'s...Feeling really stong when it comes to deadlifts...looking forward to setting new 1RM
B: I got up 38" Higher than I thought I could go
C: Back Ext's are always tough...Used the 20# Med Ball...12,12,11,12 I felt these
D: Kipping Pull Ups were good, but I wa tired...completed 17,16,15,15 keeping them quick.
Nutrition:
Post WOD # 1: Fruit mix right after WOD and then a protein bar. I stayed to teach the 10. Fat 8.3g, 48.2g Carb, 31g Protein
Post WOD # 2: Chicken/Apple sausage with nuts 24.4g Fat, 11.6g Carb, 17.2g Protein
Post WOD # 3: Beef Patty with salad 19.7g Fat, 6.4g Carb, 30.8g Protein
Post WOD # 4: Protein Shake 2g Fat, 6g Carb, 48g Carb
Totals: Fat 54.5g, Carb 72.2g , Protein 127g
This session was great. I feel stronger and see my body changing. Looking forward to the next program...Keep up the great work Coach
Training:
A: In 7 minutes build to a heavy deadlift x 5.
B: Build to a near max box jump.
C: Back Ext with Med Ball under chin 10-12 x 4 rest 1 minute between rounds
D: Kipping Pull Ups 15-20 keep them quick x 3 rest 90 secs between rounds
Results:
A: I built up to 295#'s...Feeling really stong when it comes to deadlifts...looking forward to setting new 1RM
B: I got up 38" Higher than I thought I could go
C: Back Ext's are always tough...Used the 20# Med Ball...12,12,11,12 I felt these
D: Kipping Pull Ups were good, but I wa tired...completed 17,16,15,15 keeping them quick.
Nutrition:
Post WOD # 1: Fruit mix right after WOD and then a protein bar. I stayed to teach the 10. Fat 8.3g, 48.2g Carb, 31g Protein
Post WOD # 2: Chicken/Apple sausage with nuts 24.4g Fat, 11.6g Carb, 17.2g Protein
Post WOD # 3: Beef Patty with salad 19.7g Fat, 6.4g Carb, 30.8g Protein
Post WOD # 4: Protein Shake 2g Fat, 6g Carb, 48g Carb
Totals: Fat 54.5g, Carb 72.2g , Protein 127g
This session was great. I feel stronger and see my body changing. Looking forward to the next program...Keep up the great work Coach
Thursday, July 14, 2011
Thursday July 14, 2011
Ok Coach stop yelling at me!!!!!! I know I went over on the Carbs....How is it Jeff gets to drink chocolate milk and I get yelled at....LOL...Anyway not a good night sleep again lots of tossing and turning. Once up for the day I had my cup of coffee and off to the box....
Training:
A: Bench Press @ 20X1 60% of 1RM 8 sets of 3 rest 45 seconds between sets
B: TGU- 10 Per side @ 75% effort
C: 100 Walking Lunges @ 80% no urn
Results:
A: Pressed 115# for all 8 sets...able to keep tempo felt really good
B: TGU: I used the 35# Kettlebell very strict on each step....Got tough from 7-10
C: Got through the lunges no problem.
Today felt good after yesterday...My abs are still feeling the GHD...
Nutrition:
Post WOD #1 Banana and Protein Bar....Stayed again to teach the 10....Fat 8.4g, Carb 51g, Protein 31.3
Post WOD #2 3 egges and bacon Fat 26.2g Carb 5g , Protein 32g
Post WOD #3 Kobe Beef patty Fat 19g, Protein 28.9
Snack: Nuts and Protein shake Fat 14.4g Carb 14.6g Protein 53.2
Total 68.5g Fat, 70.5g Carb 144.6g Protein....
Ok I am going to the midnight showing of Harry Potter with 4 pre-teen girls....safe to say I'll need a drink or something I shouldn't have sometime tonight....I just hope I survive!
Training:
A: Bench Press @ 20X1 60% of 1RM 8 sets of 3 rest 45 seconds between sets
B: TGU- 10 Per side @ 75% effort
C: 100 Walking Lunges @ 80% no urn
Results:
A: Pressed 115# for all 8 sets...able to keep tempo felt really good
B: TGU: I used the 35# Kettlebell very strict on each step....Got tough from 7-10
C: Got through the lunges no problem.
Today felt good after yesterday...My abs are still feeling the GHD...
Nutrition:
Post WOD #1 Banana and Protein Bar....Stayed again to teach the 10....Fat 8.4g, Carb 51g, Protein 31.3
Post WOD #2 3 egges and bacon Fat 26.2g Carb 5g , Protein 32g
Post WOD #3 Kobe Beef patty Fat 19g, Protein 28.9
Snack: Nuts and Protein shake Fat 14.4g Carb 14.6g Protein 53.2
Total 68.5g Fat, 70.5g Carb 144.6g Protein....
Ok I am going to the midnight showing of Harry Potter with 4 pre-teen girls....safe to say I'll need a drink or something I shouldn't have sometime tonight....I just hope I survive!
Wednesday July 13 2011
Slept for about 6 hours last night. Not the best night of sleep, tossed and turned some. Up and had my cup of coffee on the way to the box.
Training:
A: DB Split squat @ 30X1 4-6 reps rest 1 min between legs x 4
B: DB Russian step up AMRAP in 60 seconds with 25# per hand rest 90 seconds between legs x 3
C: As many strict 1-5 pull up ladders as possible in 10 minutes
D: GHD Sit-ups 50 for time
Results:
A: These felt good I was able to get 6 reps each time...good tempo for these. I used 35# DB
B: Why is it that something that sounds so simple can burn so much...16-17, 15-15, 13-13...these caught up to me quick. My legs were burning afterwards
C: I really stayed strict with these I think last time I kipped a lot...I got in four ladders...man once the pull up strength is gone its gone...hard to recover quickly..
D: OUCH my abs still hurt...I got them done in 3:35...keep these coming...much like the airdyne I love to hate these...
All in all I felt good today I was challenged and surprised by the workout...good times
Nutrition:
Post WOD #1: Right after the workout I had strawberries and protein bar...I had to stay and teach the ten. Fat 8.5g, Carb 35.7g, 31g Protein
Post WOD # 2: Buffalo chicken wrap from Tropical smoothie and a lean machine smoothie Fat 23g, Carb 171g, Protein 42g
Post WOD# 3; I had a protein shake and some nuts 14g Fat, 14.6g Carb, 53.2g Protein
Total: Fat 45.9g Carb 221g, 126g
Went a overboard on the carbs...no more lean machines.....
Training:
A: DB Split squat @ 30X1 4-6 reps rest 1 min between legs x 4
B: DB Russian step up AMRAP in 60 seconds with 25# per hand rest 90 seconds between legs x 3
C: As many strict 1-5 pull up ladders as possible in 10 minutes
D: GHD Sit-ups 50 for time
Results:
A: These felt good I was able to get 6 reps each time...good tempo for these. I used 35# DB
B: Why is it that something that sounds so simple can burn so much...16-17, 15-15, 13-13...these caught up to me quick. My legs were burning afterwards
C: I really stayed strict with these I think last time I kipped a lot...I got in four ladders...man once the pull up strength is gone its gone...hard to recover quickly..
D: OUCH my abs still hurt...I got them done in 3:35...keep these coming...much like the airdyne I love to hate these...
All in all I felt good today I was challenged and surprised by the workout...good times
Nutrition:
Post WOD #1: Right after the workout I had strawberries and protein bar...I had to stay and teach the ten. Fat 8.5g, Carb 35.7g, 31g Protein
Post WOD # 2: Buffalo chicken wrap from Tropical smoothie and a lean machine smoothie Fat 23g, Carb 171g, Protein 42g
Post WOD# 3; I had a protein shake and some nuts 14g Fat, 14.6g Carb, 53.2g Protein
Total: Fat 45.9g Carb 221g, 126g
Went a overboard on the carbs...no more lean machines.....
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