Early AM Workout
Ruck run with 75 lb pack
I walked the straight-aways and downhills, but ran the uphills. 75 lbs feels so much heavier on your back than you would think.
Afternoon Workout
20 db cleans (55lb dbs)
25 true push-ups
50 ring pull-ups
25 true push-ups
20 db cleans
Time: 5:28
Saturday, March 26, 2011
Friday: B-goo Squats
AM Workout
Front Squats - worked to a couple set of 3 at 245.
Ran out of time due to starting a little late and having a crazy work day.
PM Workout
150 B-goo Squats
B-goo is the nickname of my 1 year old son. I held him while completing the squats. He weigh about 23 pounds.
then
5 ab wheels from standing
Tabata Sit-ups
5 ab wheels from standing
Front Squats - worked to a couple set of 3 at 245.
Ran out of time due to starting a little late and having a crazy work day.
PM Workout
150 B-goo Squats
B-goo is the nickname of my 1 year old son. I held him while completing the squats. He weigh about 23 pounds.
then
5 ab wheels from standing
Tabata Sit-ups
5 ab wheels from standing
Thursday: Nothing
After two nights of little sleep due to two sick kids crying all night, I was too tire and wussed out.
Tuesday, March 22, 2011
Heavy Lifting
Workout
Shoulder Press 3-3-1-1-1
145 x 3
155 x 3
165 x 1
172 x 1
177 x fail
Deadlifts 3-3-1-1-1
355 x 3
365 x 3
387 x 1
397 x 1
407 x 1
On the shoulder press, I think I could have gotten 175, but the extra 2 lbs was a little too much. Should be back to pressing my body weight in another few weeks.
On the Deadlifts, I really think I could have gotten another 10 lbs. the 407 came up pretty easy.
The reason for the odd numbers is that the gym at work has a lot of weights measured in Kilograms.
PM Workout
3 Rds of:
5 toes to rings, into a front lever
10 Push-ups
15 Squats
Not timed. Just worked on quality. Worked on explosion out of the bottom of the push-up and squats. Went "ass-to-ankles" on the squats.
Shoulder Press 3-3-1-1-1
145 x 3
155 x 3
165 x 1
172 x 1
177 x fail
Deadlifts 3-3-1-1-1
355 x 3
365 x 3
387 x 1
397 x 1
407 x 1
On the shoulder press, I think I could have gotten 175, but the extra 2 lbs was a little too much. Should be back to pressing my body weight in another few weeks.
On the Deadlifts, I really think I could have gotten another 10 lbs. the 407 came up pretty easy.
The reason for the odd numbers is that the gym at work has a lot of weights measured in Kilograms.
PM Workout
3 Rds of:
5 toes to rings, into a front lever
10 Push-ups
15 Squats
Not timed. Just worked on quality. Worked on explosion out of the bottom of the push-up and squats. Went "ass-to-ankles" on the squats.
Monday, March 21, 2011
Run and Fun
Workout
3.6ish mile run
Time: 25:10 The route I ran has some steep hills which means suckiness.
5 min rest
then
30 Thrusters (45lbs)
30 SDHP (45lbs)
30 box jumps (24in box)
30 KB Swings (55lbs)
30 Push Press (40lb dbs)
30 hip/back extensions
time: 8:18
I had WAY TOO MANY bratwurst before the workout. I was feeling nauseous and burping most of the time. Aside from that I did alright. I would give myself a B+ on the run. I did hold back a little knowing that I had a workout after the run. I would give myself a C+ on the workout. My body is ready to be a fire-breather again, but my mind is still getting in the way. Maybe I should just blame it on the bratwurst?
3.6ish mile run
Time: 25:10 The route I ran has some steep hills which means suckiness.
5 min rest
then
30 Thrusters (45lbs)
30 SDHP (45lbs)
30 box jumps (24in box)
30 KB Swings (55lbs)
30 Push Press (40lb dbs)
30 hip/back extensions
time: 8:18
I had WAY TOO MANY bratwurst before the workout. I was feeling nauseous and burping most of the time. Aside from that I did alright. I would give myself a B+ on the run. I did hold back a little knowing that I had a workout after the run. I would give myself a C+ on the workout. My body is ready to be a fire-breather again, but my mind is still getting in the way. Maybe I should just blame it on the bratwurst?
Saturday, March 19, 2011
Ruck and KB Snatch
Workout
Using a 60lb pack, Ruck march 6 mi on a hilly course.
Rested a few hours, then
Worked to a few heavy sets of KB Snatch using 88lbs
followed by 2 rounds of:
Using 55lb KB
25 snatches right arm
rest 1 min
25 snatches left arm
Using a 60lb pack, Ruck march 6 mi on a hilly course.
Rested a few hours, then
Worked to a few heavy sets of KB Snatch using 88lbs
followed by 2 rounds of:
Using 55lb KB
25 snatches right arm
rest 1 min
25 snatches left arm
Friday: Squats
Workout
Back Squat: work to a heavy set of 3 reps
Finished with a few sets at 365lbs
then
30 mins of cardio on bike and treadmill
I couldn't get to a 3 rep max, because I couldn't dump the weight if needed. I was at the base gym which only has iron plates and does not have rubber matting of the floor. Therefore, I couldn't push to heavy, because I would have gotten in trouble for dumping the weight if I failed on a rep. I think 385 would have been do-able
Back Squat: work to a heavy set of 3 reps
Finished with a few sets at 365lbs
then
30 mins of cardio on bike and treadmill
I couldn't get to a 3 rep max, because I couldn't dump the weight if needed. I was at the base gym which only has iron plates and does not have rubber matting of the floor. Therefore, I couldn't push to heavy, because I would have gotten in trouble for dumping the weight if I failed on a rep. I think 385 would have been do-able
Wednesday, March 16, 2011
Command PT
Workout
3 mile Group Run (at a SLOW pace)
When we had almost made it back to the work center, one of my guys who showed up late was had just left the work center to complete the run on his own. I did the run a second time with him.
3 mile Group Run (at a SLOW pace)
When we had almost made it back to the work center, one of my guys who showed up late was had just left the work center to complete the run on his own. I did the run a second time with him.
Tuesday: Crappy Push-ups
Workout
25 Crossfit push-ups
20 Thrusters (50lbs dumbbells)
50 Crossfit push-ups
20 Thrusters (50lbs dumbbells)
25 Crossfit push-ups
Time: 9:56
1. I wussed out pretty bad on the thrusters. I had some kind of mental block. I could only get one at a time, and I sat down the dumbbells a couple of times. This is weak for someone who is typically pretty freaking awesome at thrusters.
2. Crossfit push-ups differ in one slight way from regular push-ups. when you are at the bottom of the push-up (chest and quads touching the ground) you simple lift you palms off the ground and reset. The palms only need to lift a tiny bit, and it can be done quick, but they are much tougher.
Overall, I would give myself a "D" for todays workout. Should have finished faster by about 2-1/2 minutes or more.
25 Crossfit push-ups
20 Thrusters (50lbs dumbbells)
50 Crossfit push-ups
20 Thrusters (50lbs dumbbells)
25 Crossfit push-ups
Time: 9:56
1. I wussed out pretty bad on the thrusters. I had some kind of mental block. I could only get one at a time, and I sat down the dumbbells a couple of times. This is weak for someone who is typically pretty freaking awesome at thrusters.
2. Crossfit push-ups differ in one slight way from regular push-ups. when you are at the bottom of the push-up (chest and quads touching the ground) you simple lift you palms off the ground and reset. The palms only need to lift a tiny bit, and it can be done quick, but they are much tougher.
Overall, I would give myself a "D" for todays workout. Should have finished faster by about 2-1/2 minutes or more.
Monday: Hill runs
Workout
Using treadmill set at 7.5% incline
Run 1 mile
50 burpees
Run 1 mile
I forgot to time this workout, but I kept the speed between 6 and 7 mph. I felt like I cruised through the burpees at a good pace. The worst part was that my calves were sore from "Flight Simulator."
PM Workout
Martial Arts with buddies
Using treadmill set at 7.5% incline
Run 1 mile
50 burpees
Run 1 mile
I forgot to time this workout, but I kept the speed between 6 and 7 mph. I felt like I cruised through the burpees at a good pace. The worst part was that my calves were sore from "Flight Simulator."
PM Workout
Martial Arts with buddies
Sunday, March 13, 2011
Flight simulator
Workout
Flight Simulator:
Unbroken Double Unders for
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Must stop between sets. Time: 12:56
then
Abs
Plank 3 mins
rest 1 min
Plank 2 min
rest 1 min
Plank 1 min
Flight Simulator:
Unbroken Double Unders for
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Must stop between sets. Time: 12:56
then
Abs
Plank 3 mins
rest 1 min
Plank 2 min
rest 1 min
Plank 1 min
Saturday: Easy Run
Workout
Beautiful 1-1/2 to 2 mile runs on Pacific Beach.
Post-Workout
SEVERAL tacos from Taco Surf
I know tacos are not Paleo, but every once in a while you have to make an exception for the greatest tacos in the world!
Beautiful 1-1/2 to 2 mile runs on Pacific Beach.
Post-Workout
SEVERAL tacos from Taco Surf
I know tacos are not Paleo, but every once in a while you have to make an exception for the greatest tacos in the world!
Friday: Rest and TACO SURF
No workout/Rest
Left early for over-night trip to San Diego with my buddy, Tim. Ate A LOT of tacos from TACO SURF. Ate lunch and dinner there.
Left early for over-night trip to San Diego with my buddy, Tim. Ate A LOT of tacos from TACO SURF. Ate lunch and dinner there.
Thursday: Rest w/ machines
Nobody freak out too much, but I actually used a couple of machines in the gym today. Crazy, I know.
Abs: used some ab machine that mimics a crunch but from the seated position. Did SEVERAL sets of varying weights and reps.
Calves: Did 5 heavy sets of calve raises on the leg press machine.
30 mins of self massage with foam roller and balls.
PM Workout
Martial Arts with buddies
Abs: used some ab machine that mimics a crunch but from the seated position. Did SEVERAL sets of varying weights and reps.
Calves: Did 5 heavy sets of calve raises on the leg press machine.
30 mins of self massage with foam roller and balls.
PM Workout
Martial Arts with buddies
Wednesday: Unit PT
Physical Training with my command today.
Workout
Insanity (the video workout by Sean T.)
Whatever. It wasn't too difficult. I can't give a total review of the program, since I only did one day, and...I took it a little easy, since I needed an active recovery day.
Workout
Insanity (the video workout by Sean T.)
Whatever. It wasn't too difficult. I can't give a total review of the program, since I only did one day, and...I took it a little easy, since I needed an active recovery day.
Tuesday, March 8, 2011
Shuttle Run
Strength
Shoulder Press 5x3
135x3
145x3
150x3
157x3
157x3
Metcon
Wearing Strength Shoes, 10 rounds of :
30 secs of 10m shuttle run
rest 30 secs
I averaged 5 down and backs per round, or 100m total
Something extra
2 descending sets of biceps curls on incline bench
2 descending sets of lateral raises
10m shuttle run = run 10m touch the ground and come back and touch the ground. Repeat for time. You might not think it, but add the "touch the ground" requirement makes it quite a bit tougher.
The descending sets for today = Starting with a heavy weight for a number or reps, then dropping 10 pounds and completing more reps. I used four different weights for each exercise.
Biceps Set 1: 30lbs, 20, 10, 0 each at 10 reps *
Biceps Set 2: 40lbs, 30, 20, 10 each at 5 reps
Lateral Raises set 1: 30lbs, 20, 10, 0 each at 10 reps*
Lateral Raises set 2: 35lbs, 25, 15, 8, 0 each at 5 reps*
I'm sure it looks weird when a guy (me) is doing bicep curls or lateral raises with no weight and is still whincing, grunting and yelling because of the "burn."
Shoulder Press 5x3
135x3
145x3
150x3
157x3
157x3
Metcon
Wearing Strength Shoes, 10 rounds of :
30 secs of 10m shuttle run
rest 30 secs
I averaged 5 down and backs per round, or 100m total
Something extra
2 descending sets of biceps curls on incline bench
2 descending sets of lateral raises
10m shuttle run = run 10m touch the ground and come back and touch the ground. Repeat for time. You might not think it, but add the "touch the ground" requirement makes it quite a bit tougher.
The descending sets for today = Starting with a heavy weight for a number or reps, then dropping 10 pounds and completing more reps. I used four different weights for each exercise.
Biceps Set 1: 30lbs, 20, 10, 0 each at 10 reps *
Biceps Set 2: 40lbs, 30, 20, 10 each at 5 reps
Lateral Raises set 1: 30lbs, 20, 10, 0 each at 10 reps*
Lateral Raises set 2: 35lbs, 25, 15, 8, 0 each at 5 reps*
I'm sure it looks weird when a guy (me) is doing bicep curls or lateral raises with no weight and is still whincing, grunting and yelling because of the "burn."
Monday, March 7, 2011
Feeling Good
Strength
Back Squats - work to heavy 3 reps
315, 5 reps
335, 3 reps
345, 3 reps
365, 3 reps
MetCon
50 American Swing (using 53lb kettlebell)
25 ring dips
40 am. swings
20 ring dips
30 am. swings
15 ring dips
20 am. swings
10 ring dips
10 am. swings
5 ring dip
Time: 11:44
Swings felt good. I had a good pace and rythym. Although on the set of 30, my shoulders started to burn. I was working on getting deep on the ring dips, so that wasn't fun.
Back Squats - work to heavy 3 reps
315, 5 reps
335, 3 reps
345, 3 reps
365, 3 reps
MetCon
50 American Swing (using 53lb kettlebell)
25 ring dips
40 am. swings
20 ring dips
30 am. swings
15 ring dips
20 am. swings
10 ring dips
10 am. swings
5 ring dip
Time: 11:44
Swings felt good. I had a good pace and rythym. Although on the set of 30, my shoulders started to burn. I was working on getting deep on the ring dips, so that wasn't fun.
Sunday, March 6, 2011
Saturday: Deadlifts
Workout:
Deadlifts 5x3
Weight: 315, 315, 335, 335, 365
There was a guy in the weight room at the reserve center that had no sense of boundaries and personal space. The gym is not that big, and he wanted to chat me up the whole time. Granted, during heavy sets, I take a 3-5 min break between sets, but he was over the top. I would listen and respond to him, and then approach the bar to start lifting during a break in the conversation. Every time, I would grab the bar and set my back to start lifting he would start talking, and would not stop. He would talk through my entire lift. It is hard to concentrate on heavy deadlift with someone yakking in your ear.
Deadlifts 5x3
Weight: 315, 315, 335, 335, 365
There was a guy in the weight room at the reserve center that had no sense of boundaries and personal space. The gym is not that big, and he wanted to chat me up the whole time. Granted, during heavy sets, I take a 3-5 min break between sets, but he was over the top. I would listen and respond to him, and then approach the bar to start lifting during a break in the conversation. Every time, I would grab the bar and set my back to start lifting he would start talking, and would not stop. He would talk through my entire lift. It is hard to concentrate on heavy deadlift with someone yakking in your ear.
Saturday, March 5, 2011
Friday: Double Unders and Some Fun
Strength
5x5 weighted pull-up
Used 25lbs for all sets. Did not work to a 5 Rep Max.
MetCon:
Tabata Double Unders
Fun
Played a few hours of sports with some buddies. We played a game of basketball, floor hockey and indoor soccer.
5x5 weighted pull-up
Used 25lbs for all sets. Did not work to a 5 Rep Max.
MetCon:
Tabata Double Unders
Fun
Played a few hours of sports with some buddies. We played a game of basketball, floor hockey and indoor soccer.
Wednesday, March 2, 2011
Tuesday, March 1, 2011
3-in-1
Today I put what could/would normally be three separate workout into one suckfest.
WORKOUT:
50 Burpees
400m walking lunges
400m 135lb overhead carry
Time: 22:14
I'm not happy with the time, but I can't pin-point a specific failure.
WORKOUT:
50 Burpees
400m walking lunges
400m 135lb overhead carry
Time: 22:14
I'm not happy with the time, but I can't pin-point a specific failure.
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