About 8 hours of sleep last night, I'll take it - better than average. Sticking to my routine of early-day training as best I can on my non-work days...1 serving Max Energy, Max Glucose, 200mg caffeine pre-training on an empty stomach.
TRAINING:
A. Power Snatch; Heavy Singles; 6-8 sets; rest as needed
B. AMRAP KBS - 2pood (70#) in 1 Minute; rest 1 minute x4
C. AirDyne for Max Calories in 1 Minute; rest 1 minute x4
RESULTS:
A. 165#-170-170-170-170(f)-165-165
B. 26,26,23,24
C. 24,24,18?,20
Well I am really unhappy with my Power Snatch numbers...I have gained strength in every other aspect except this one - 170# was my 1RM two months ago and I failed at 175# today. After doing some reading, I believe my second of the three pulls is lacking and being done at the wrong moment, the snatch is very technical and I am off just a bit, which makes all the difference in the world. I am starting the second pull just above the knee as opposed to mid-thigh level, this is not something I noticed while lifting but after reading up on it i believe this was my failure point. I will get it fixed and move up quickly with the help of Anthony, I have no doubt about that - I look forward to the challenge. Other than that, I am really happy with how the KBS and AirDyne work went...sustained high level of output on both with very little rest periods. The 3rd set on the AirDyne the computer monitor froze so I believe I was somewhere around 20-22 cals but the reading was 18 so that's what I recorded...regardless, I know I pushed myself hard on those. REST DAY tomorrow followed by some more craziness Tuesday....Until then.............
Sunday, August 28, 2011
Saturday, August 27, 2011
Saturday, August 27th, 2011
Sleep was real good last night for the first time in a while, didn't wanna get out of bed but I didn't want Coach to yell at me so I got up after about 9 hours. Trained today in a fasted state with just Max Energy, Max Glucose and caffeine in my stomach...
TRAINING: 12 MINUTES - GO AS FAR AS POSSIBLE
1 Wall Ball, 1 Chin Up (COVP)
2 Wall Balls, 2 Chin Ups (COVP)
AND SO ON FOR 12 MINUTES..........
RESULTS:
I completed 14 full rounds + 5 wall balls on Round 15. I tried to move consistently and smoothly between each round, taking a few extra seconds each time as the reps piled up...once I did start each round my goal was to go Unbroken on both movements, which I did. I feel good about the numbers and my ability to keep my HR in check. It was EXTREMELY hot in the box and I wasn't near any fans - I'm just sayin it affects performance...looking forward to January weather haha.
I haven't posted nutrition info in a few days because I haven't done any real changes and will stay where I'm at for now with little variations...I am experimenting with an added meal replacement shake at bedtime and it appears to really be helping, I haven't checked my weight but my strength is getting better and that's my focus for now.
@Bob...well-played with all the biking you've been doing since you know I don't ride, although I may pick it up now just to keep things interesting haha enjoy it while it lasts!!!!!
TRAINING: 12 MINUTES - GO AS FAR AS POSSIBLE
1 Wall Ball, 1 Chin Up (COVP)
2 Wall Balls, 2 Chin Ups (COVP)
AND SO ON FOR 12 MINUTES..........
RESULTS:
I completed 14 full rounds + 5 wall balls on Round 15. I tried to move consistently and smoothly between each round, taking a few extra seconds each time as the reps piled up...once I did start each round my goal was to go Unbroken on both movements, which I did. I feel good about the numbers and my ability to keep my HR in check. It was EXTREMELY hot in the box and I wasn't near any fans - I'm just sayin it affects performance...looking forward to January weather haha.
I haven't posted nutrition info in a few days because I haven't done any real changes and will stay where I'm at for now with little variations...I am experimenting with an added meal replacement shake at bedtime and it appears to really be helping, I haven't checked my weight but my strength is getting better and that's my focus for now.
@Bob...well-played with all the biking you've been doing since you know I don't ride, although I may pick it up now just to keep things interesting haha enjoy it while it lasts!!!!!
Friday, August 26, 2011
Friday, August 26th, 2011
Well work made sleep a little tough last night, only got in about 5 hours last night, had to get up and run some errands before hitting the box...1 serving Greens First, Max Energy, Max Glucose and caffeine pre-training...
TRAINING:
A. Ass to Grass Front Squats w/Chains; 3,2,1,3,2,1; Rest 2 minutes after sets of 3, rest 3 minutes after sets of 2, rest 5 minutes after sets of 1
B. Dumbbell Farmer Carries for Distance w/heaviest DB in gym; rest 3 minutes x4
C. AMRAP HSPU @Games Standards; rest 4 minutes x3
D. "Floor Wiper" Practice w/135#
RESULTS:
A. 230# (x3), 250# (x2), 275# (x1), 250# (x3), 260# (x2), 285# (x1) - All loads include the 45# in chains added each set
B. First set traveled 100m, last three sets traveled approximately 60m/set (Used 80# DB/Hand)
C. 17,14,13
D. Completed
Front Squats with the chains were very unique, staying back on my heels was the biggest hurdle, but once my legs stabilized everything went well. Extremely happy with the results on the front squats, my previous 1RM had been 270# (without chains) and today I hit 285# with a little extra ROM and chains - needless to say I'm very happy about my progress here. DB Farmers Carries got rough on the traps and grip of course but got to 100m the first trip which was good for my first time...like the strongman training even though I'm only 150# haha....HSPU were solid, fatigued traps and forearm strength contributed to some less than impressive numbers but considering how I was feeling I'll take it. "Floor Wipers" were pretty fun, good core training - did 3 sets of 10 reps, then I practiced free standing handstand holds for about 5 minutes...those are getting better everyday. Thanks for the help coach and to show my deep appreciation for all you have done to help me improve everyday, let me say this to anyone who may read this (ALL 6-7 of you lol)...
MY COACH, OPT ASSOCIATE COACH ANTHONY DISARRO, IS ONE BAD ASS "MOFO" AND SHITS TIFFANY CUFF LINKS
Enjoy everyone, till next time...................
TRAINING:
A. Ass to Grass Front Squats w/Chains; 3,2,1,3,2,1; Rest 2 minutes after sets of 3, rest 3 minutes after sets of 2, rest 5 minutes after sets of 1
B. Dumbbell Farmer Carries for Distance w/heaviest DB in gym; rest 3 minutes x4
C. AMRAP HSPU @Games Standards; rest 4 minutes x3
D. "Floor Wiper" Practice w/135#
RESULTS:
A. 230# (x3), 250# (x2), 275# (x1), 250# (x3), 260# (x2), 285# (x1) - All loads include the 45# in chains added each set
B. First set traveled 100m, last three sets traveled approximately 60m/set (Used 80# DB/Hand)
C. 17,14,13
D. Completed
Front Squats with the chains were very unique, staying back on my heels was the biggest hurdle, but once my legs stabilized everything went well. Extremely happy with the results on the front squats, my previous 1RM had been 270# (without chains) and today I hit 285# with a little extra ROM and chains - needless to say I'm very happy about my progress here. DB Farmers Carries got rough on the traps and grip of course but got to 100m the first trip which was good for my first time...like the strongman training even though I'm only 150# haha....HSPU were solid, fatigued traps and forearm strength contributed to some less than impressive numbers but considering how I was feeling I'll take it. "Floor Wipers" were pretty fun, good core training - did 3 sets of 10 reps, then I practiced free standing handstand holds for about 5 minutes...those are getting better everyday. Thanks for the help coach and to show my deep appreciation for all you have done to help me improve everyday, let me say this to anyone who may read this (ALL 6-7 of you lol)...
MY COACH, OPT ASSOCIATE COACH ANTHONY DISARRO, IS ONE BAD ASS "MOFO" AND SHITS TIFFANY CUFF LINKS
Enjoy everyone, till next time...................
Wednesday, August 24, 2011
Wednesday, August 24th, 2011
A day off yesterday meant a good night's sleep last night....about 9.5-10 hours of good sleep then straight to the box after a serving of Greens First, Max Energy, Max Glucose and 200mg caffeine
TRAINING:
PART 1 - FOR TIME:
30-20-10 reps of:
Toes-to-Bar
Box Jumps - 24"
REST AS MUCH AS NEEDED
PART 2 - FOR TIME:
"RANDY" - 75 Power Snatches @75#
RESULTS:
PART 1 - 3:55
PART 2 - 6:00
The toes-to-bar/box jump couplet felt really good, was surprised at how good my wind was considering the training cycles I've been in...much better than expected. The first set of 30 toes-to-bar was Unbroken and the last two sets were completed with just a few breaks for a second or two each - when the grip goes, it really goes haha...all three sets of Box Jumps were Unbroken and real fluid - felt easy. I rested exactly 15 minutes and then completed "RANDY." Completing 75 power snatches in 6 minutes felt pretty fast..not sure how it compares to others that have done it?? Considering it was part 2 of training I was really happy with the time and I know the lower back work I've been doing (GHD Raises/back ext./DeadLifts, etc.) helped tremendously...strengthening the lower back for these types of wods was one of my main goals going into this and thanks to Coach it's gotten much stronger...day off tomorrow before gettin back at it Friday.
Hey Bob.....was today the day???????
TRAINING:
PART 1 - FOR TIME:
30-20-10 reps of:
Toes-to-Bar
Box Jumps - 24"
REST AS MUCH AS NEEDED
PART 2 - FOR TIME:
"RANDY" - 75 Power Snatches @75#
RESULTS:
PART 1 - 3:55
PART 2 - 6:00
The toes-to-bar/box jump couplet felt really good, was surprised at how good my wind was considering the training cycles I've been in...much better than expected. The first set of 30 toes-to-bar was Unbroken and the last two sets were completed with just a few breaks for a second or two each - when the grip goes, it really goes haha...all three sets of Box Jumps were Unbroken and real fluid - felt easy. I rested exactly 15 minutes and then completed "RANDY." Completing 75 power snatches in 6 minutes felt pretty fast..not sure how it compares to others that have done it?? Considering it was part 2 of training I was really happy with the time and I know the lower back work I've been doing (GHD Raises/back ext./DeadLifts, etc.) helped tremendously...strengthening the lower back for these types of wods was one of my main goals going into this and thanks to Coach it's gotten much stronger...day off tomorrow before gettin back at it Friday.
Hey Bob.....was today the day???????
Tuesday, August 23, 2011
Tuesday, August 23rd, 2011
Sleep was much better last night...about 9 hours or so and straight to the box after a serving of Greens First, Max Energy, Max Glucose and Caffeine
TRAINING:
A. Jerk - Heavy and hold at top for 5 seconds; 5 singles; rest 3 minutes between sets
B. AMRAP Strict Chin Ups @1131; rest 2 minutes x3
+
3 Rounds of:
--AirDyne Sprints - 25 seconds
--20 Ball Slams (wearing 20# weight vest);
**Rest 90 seconds between rounds**
RESULTS:
A. 245#-250-250-250-250
B. 8-6-5
AirDyne/Ball Slam couplet completed w/20# med ball
Happy with the weights used for the jerks....250# was my 1RM not too long ago, felt fast and solid. The strict chin ups with a 3 seconds upward tempo was different and proved to be difficult - fatigue came quickly. Couplet to end the day was actually pretty fun, I enjoy the HR jump haha...looking forward to tomorrow.
TRAINING:
A. Jerk - Heavy and hold at top for 5 seconds; 5 singles; rest 3 minutes between sets
B. AMRAP Strict Chin Ups @1131; rest 2 minutes x3
+
3 Rounds of:
--AirDyne Sprints - 25 seconds
--20 Ball Slams (wearing 20# weight vest);
**Rest 90 seconds between rounds**
RESULTS:
A. 245#-250-250-250-250
B. 8-6-5
AirDyne/Ball Slam couplet completed w/20# med ball
Happy with the weights used for the jerks....250# was my 1RM not too long ago, felt fast and solid. The strict chin ups with a 3 seconds upward tempo was different and proved to be difficult - fatigue came quickly. Couplet to end the day was actually pretty fun, I enjoy the HR jump haha...looking forward to tomorrow.
Monday, August 22, 2011
Monday, August 22nd, 2011
Well today starts another strength-training cycle...not the best circumstances with the lack of sleep I've gotten (a total of 3 hours since Saturday night) but excited anyways so here we go!
TRAINING:
Row 1K for Time
THEN....
A. Ass-to-Grass Back Squats with Chains; 5,3,2,5,3,2; rest 3-5 min between sets
B. Chest-to-Bar Pull Ups; 15 reps; rest 2 minutes x4
C. AMRAP Push-Ups in 30 seconds; rest 30 seconds x4
RESULTS:
Row Time - 3:38
A. 240# (x5), 255 (x3), 270 (x2), 250 (x5), 265 (x3), 275 (x2) (all loads include the 45# in chains)
B. All sets Unbroken
C. 36,30,24,18 - TOTAL = 108 Push Ups
The Row went okay considering my lack of sleep...was hoping for around 3:30 so I'll take it for now but it needs to get better...it def woke me up haha. Well this was the first time using the chains in a training session with some good weight...loved the feeling of having to stabilize throughout and each rep completed with extra depth. Like I told coach, each set started out easy enough but became very difficult the last couple reps of each set - I def picked the right weights for my first session but I see my #'s going up quickly. Pull Ups and Push Ups felt really strong..found it interesting that my push ups decreased by exactly 6 reps each set....thanks coach, looking forward to more chains....
TRAINING:
Row 1K for Time
THEN....
A. Ass-to-Grass Back Squats with Chains; 5,3,2,5,3,2; rest 3-5 min between sets
B. Chest-to-Bar Pull Ups; 15 reps; rest 2 minutes x4
C. AMRAP Push-Ups in 30 seconds; rest 30 seconds x4
RESULTS:
Row Time - 3:38
A. 240# (x5), 255 (x3), 270 (x2), 250 (x5), 265 (x3), 275 (x2) (all loads include the 45# in chains)
B. All sets Unbroken
C. 36,30,24,18 - TOTAL = 108 Push Ups
The Row went okay considering my lack of sleep...was hoping for around 3:30 so I'll take it for now but it needs to get better...it def woke me up haha. Well this was the first time using the chains in a training session with some good weight...loved the feeling of having to stabilize throughout and each rep completed with extra depth. Like I told coach, each set started out easy enough but became very difficult the last couple reps of each set - I def picked the right weights for my first session but I see my #'s going up quickly. Pull Ups and Push Ups felt really strong..found it interesting that my push ups decreased by exactly 6 reps each set....thanks coach, looking forward to more chains....
Thursday, August 18, 2011
Response
@Jon...I like the Myoplex Regular shake - French Vanilla flavor...it gives me an added 42g of Protein I like to take in at bedtime...very convenient, thanks.
Thursday, August 18th, 2011
About 8 hours of sleep last night after a day of work...had to teach prior to training so had some macademia nuts with 1 serving Max Energy, 1 serving Max Glucose, 200mg caffeine then hit my training at about 10a.m.
TRAINING:
A. Back Squat Cluster @20X1; 1.1.1.1.1; rest 3 minutes x5
B. AMRAP Press @135#; rest 5 minutes x3
C. GHD Sit Ups @2020; 15 reps; rest 1 minute x4
RESULTS:
A. All sets completed with 225#
B. 7,6,6
C. Completed as prescribed
Back Squat Cluster felt solid, fast out of the bottom at 225# - the worst part was re-racking the weight after each rep for a total of 25 times...upper back/traps were feelin it by the end...Coach has got some chains coming for future back squat work, real excited about that. Strict Press was rough, feeling a little shoulder pain after doing the DB External Rotations Tuesday followed by several Burpees at training Wednesday, still pain was slight and feeling fine after some mobility work. Happy with the number of reps completed here. GHD Sit Ups @2020 is absolutely brutal, I felt like they were never going to end and the rest periods went by REAL quick haha but still got it done as prescribed - just as tough mentally as physically but still lovin the GHD work...thanks Coach.
NUTRITION:
Post-Training Meal #1 (immediately after): Liquid Shake w/25g CHO, 55g Protein
+ BCAA+:L-Glutamine Mix
Post-Training Meal #2 (1 hour post): 4 oz. smoked salmon, 17oz. coconut water - 12g Fat, 28g Protein, 24g CHO
+1 multivitamin, 1 Glucosamine & Chondroitin
Snack: 16oz. Regular chocolate milk - 16g Fat, 16g Protein, 57g CHO
+1 multivitamin
Snack: 8oz. goats milk w/1 scoop protein and 1 serving Max Fibre - 8g Fat, 11g CHO, 32g Protein
Meal #3: 5 oz. sirloin steak (marinated in olive oil), cucumbers, cherries, cashews - 30g Fat, 40g Protein, 30g CHO
+1 multivitamin, 1 Glucosamine & Chondroitin, 2 tsp fish oil
Meal #4: 4 oz. chicken, pistachios, cucumber - 20g Fat, 30g Protein, 10g CHO
Bedtime Snack: 1 Myoplex Protein Shake - 7g Fat, 19g CHO, 42g Protein
APPROXIMATE DAILY VALUES: 100g Fat, 243g Protein, 176g CHO
TRAINING:
A. Back Squat Cluster @20X1; 1.1.1.1.1; rest 3 minutes x5
B. AMRAP Press @135#; rest 5 minutes x3
C. GHD Sit Ups @2020; 15 reps; rest 1 minute x4
RESULTS:
A. All sets completed with 225#
B. 7,6,6
C. Completed as prescribed
Back Squat Cluster felt solid, fast out of the bottom at 225# - the worst part was re-racking the weight after each rep for a total of 25 times...upper back/traps were feelin it by the end...Coach has got some chains coming for future back squat work, real excited about that. Strict Press was rough, feeling a little shoulder pain after doing the DB External Rotations Tuesday followed by several Burpees at training Wednesday, still pain was slight and feeling fine after some mobility work. Happy with the number of reps completed here. GHD Sit Ups @2020 is absolutely brutal, I felt like they were never going to end and the rest periods went by REAL quick haha but still got it done as prescribed - just as tough mentally as physically but still lovin the GHD work...thanks Coach.
NUTRITION:
Post-Training Meal #1 (immediately after): Liquid Shake w/25g CHO, 55g Protein
+ BCAA+:L-Glutamine Mix
Post-Training Meal #2 (1 hour post): 4 oz. smoked salmon, 17oz. coconut water - 12g Fat, 28g Protein, 24g CHO
+1 multivitamin, 1 Glucosamine & Chondroitin
Snack: 16oz. Regular chocolate milk - 16g Fat, 16g Protein, 57g CHO
+1 multivitamin
Snack: 8oz. goats milk w/1 scoop protein and 1 serving Max Fibre - 8g Fat, 11g CHO, 32g Protein
Meal #3: 5 oz. sirloin steak (marinated in olive oil), cucumbers, cherries, cashews - 30g Fat, 40g Protein, 30g CHO
+1 multivitamin, 1 Glucosamine & Chondroitin, 2 tsp fish oil
Meal #4: 4 oz. chicken, pistachios, cucumber - 20g Fat, 30g Protein, 10g CHO
Bedtime Snack: 1 Myoplex Protein Shake - 7g Fat, 19g CHO, 42g Protein
APPROXIMATE DAILY VALUES: 100g Fat, 243g Protein, 176g CHO
Tuesday, August 16, 2011
Catching Up...............
Been real busy with work and school the last few days so I haven't had the chance to post...below is the past 3 days of training....
Sunday, August 14th, 2011
TRAINING:
A. Clean Grip Deadlift; Build to a heavy triple
B1. KBS - 2pd (70#); 15 reps; No rest
B2. Toes 2 Bar - 15 reps; rest 3 minutes x4
C. GH Raises vs. light band; 10-12 reps; rest 90 seconds x3
RESULTS:
A. 350# (Felt really solid, grip was definitely limiting factor)
B1. All KBS Unbroken - felt light and easy, breathing was good
B2. UB, UB, UB, 10-5 - struggled last two sets, grip was rough here
C. 12 reps all sets - felt easy until last set, will use two bands next time
Monday, August 15th
TRAINING:
A. Weighted Chin Ups; 8-10; rest 3 minutes x4
B. Bench Press @20X1; 3-4 reps; rest 3 minutes x3
C. Bent Over Dumbbell Row @20X1; 10-12 reps; rest 2 minutes x3
D. Side Bridge - 30 seconds/side; rest 10 seconds x3/side
RESULTS:
A. 53# attached (x9), 53# (x8), 45# (x8), 35# (x6) - last set I underestimated how fatigued I was obviously
B. 200# (x4), 215# (x4), 225# (x4) - felt solid here, nice and controlled
C. 45#/Hand (x12), 55#/Hand (x10), 55#/Hand (x10) - last two sets were rough
D. Completed - easy
Tuesday, August 16th
TRAINING:
A. Find 1RM Squat Snatch
B. Dumbbell Split Squat @3020; 10-12/leg; rest 1 minute between legs x3
C. Unachored Sit Ups x100; NOT for Time
D. Dumbbell External Rotations w/20# DB @3010; 8/arm; rest 1 minute between arms x2
RESULTS:
A. 175# - Not real happy with this number, hoping for 185#-195#, technique needs to get better as weight increases...everything feels good and solid til the weight increases past 150#; would like to see more heavy snatch work/OHS in future
B. Used 30#/Hand and did 12 reps all sets - these were slow, miserable and brutal..great foundation work
C. Completed
D. Completed
Sunday, August 14th, 2011
TRAINING:
A. Clean Grip Deadlift; Build to a heavy triple
B1. KBS - 2pd (70#); 15 reps; No rest
B2. Toes 2 Bar - 15 reps; rest 3 minutes x4
C. GH Raises vs. light band; 10-12 reps; rest 90 seconds x3
RESULTS:
A. 350# (Felt really solid, grip was definitely limiting factor)
B1. All KBS Unbroken - felt light and easy, breathing was good
B2. UB, UB, UB, 10-5 - struggled last two sets, grip was rough here
C. 12 reps all sets - felt easy until last set, will use two bands next time
Monday, August 15th
TRAINING:
A. Weighted Chin Ups; 8-10; rest 3 minutes x4
B. Bench Press @20X1; 3-4 reps; rest 3 minutes x3
C. Bent Over Dumbbell Row @20X1; 10-12 reps; rest 2 minutes x3
D. Side Bridge - 30 seconds/side; rest 10 seconds x3/side
RESULTS:
A. 53# attached (x9), 53# (x8), 45# (x8), 35# (x6) - last set I underestimated how fatigued I was obviously
B. 200# (x4), 215# (x4), 225# (x4) - felt solid here, nice and controlled
C. 45#/Hand (x12), 55#/Hand (x10), 55#/Hand (x10) - last two sets were rough
D. Completed - easy
Tuesday, August 16th
TRAINING:
A. Find 1RM Squat Snatch
B. Dumbbell Split Squat @3020; 10-12/leg; rest 1 minute between legs x3
C. Unachored Sit Ups x100; NOT for Time
D. Dumbbell External Rotations w/20# DB @3010; 8/arm; rest 1 minute between arms x2
RESULTS:
A. 175# - Not real happy with this number, hoping for 185#-195#, technique needs to get better as weight increases...everything feels good and solid til the weight increases past 150#; would like to see more heavy snatch work/OHS in future
B. Used 30#/Hand and did 12 reps all sets - these were slow, miserable and brutal..great foundation work
C. Completed
D. Completed
Saturday, August 13, 2011
Saturday, August 13th, 2011
Well I had a chance to get some good sleep last night but I woke up at 5:30a.m. for no reason and never got back to sleep...awesome. Anyways, I figured why sit around any longer so I got up around 8:30 and went straight to the box.
TRAINING:
A. Front Squat @20X1; 3-5 reps; rest 3 minutes x3
B. Extra Range-of-Motion HSPU; 4-6 reps x6 sets; rest as needed
C. GHD Sit-Ups x50 AFAP (As Fast As Possible)
D. GHD Back Extensions x50 AFAP
RESULTS:
A. 225# x5, 255# x3 (failed on 3rd rep), 245# x3
B. 6,6,6,5,6,5
C. 2:00
D. 1:01
Need to get stronger in the front squat...225# felt good but 255# felt really heavy, prob could've got more reps but didn't want to compromise prescribed tempo. The Extra ROM HSPU were done placing two boxes against the wall, giving me an extra 16" or so...all done strict as well. Very happy to get back on the GHD machine for the last 2 parts...felt real strong on both exercises but we will see how I feel tomorrow - thats the true test for GHDs...gotta remember to get on the scale tomorrow, time to see if the added chocolate milk and goats milk are making any difference in weight.
NUTRITION:
Pre-Training: 1 serving Max Energy, Max Glucose, Caffeine, handful of peanuts
Post-Training Meal #1 (immediately following): Liquid Shake w/40g Protein, 50g CHO
+BCAA+L-Glutamine Mix
Post-Training Meal #2 (1.5 hours following): sweet potato, applesauce, protein powder, glutamine mix - 40g CHO, 50g Protein
+1 Glucosamine & Chondroitin, 1 multivitamin, 1 tsp fish oil
1 serving Max Liver
Meal #3: 4 oz. chicken, broccoli/carrot mix in coconut oil, grapes, pistachios, 16oz. chocolate milk - 45g Protein, 45g Fat, 65g CHO
+1 Glucosamine & Chondroitin, 1 multivitamin, 1 tsp fish oil
1 serving Max Fibre
Meal #4: 4.5 oz. salmon, pineapple, broccoli, cashews - 20g Fat, 15g CHO, 30g Protein
+1 multivitamin
Snack: 8 oz. goats milk, 4 slices bacon - 12g Fat, 11g CHO, 12g Protein
Approximate Daily Values: 85g Fat, 181g CHO, 180g Protein
TRAINING:
A. Front Squat @20X1; 3-5 reps; rest 3 minutes x3
B. Extra Range-of-Motion HSPU; 4-6 reps x6 sets; rest as needed
C. GHD Sit-Ups x50 AFAP (As Fast As Possible)
D. GHD Back Extensions x50 AFAP
RESULTS:
A. 225# x5, 255# x3 (failed on 3rd rep), 245# x3
B. 6,6,6,5,6,5
C. 2:00
D. 1:01
Need to get stronger in the front squat...225# felt good but 255# felt really heavy, prob could've got more reps but didn't want to compromise prescribed tempo. The Extra ROM HSPU were done placing two boxes against the wall, giving me an extra 16" or so...all done strict as well. Very happy to get back on the GHD machine for the last 2 parts...felt real strong on both exercises but we will see how I feel tomorrow - thats the true test for GHDs...gotta remember to get on the scale tomorrow, time to see if the added chocolate milk and goats milk are making any difference in weight.
NUTRITION:
Pre-Training: 1 serving Max Energy, Max Glucose, Caffeine, handful of peanuts
Post-Training Meal #1 (immediately following): Liquid Shake w/40g Protein, 50g CHO
+BCAA+L-Glutamine Mix
Post-Training Meal #2 (1.5 hours following): sweet potato, applesauce, protein powder, glutamine mix - 40g CHO, 50g Protein
+1 Glucosamine & Chondroitin, 1 multivitamin, 1 tsp fish oil
1 serving Max Liver
Meal #3: 4 oz. chicken, broccoli/carrot mix in coconut oil, grapes, pistachios, 16oz. chocolate milk - 45g Protein, 45g Fat, 65g CHO
+1 Glucosamine & Chondroitin, 1 multivitamin, 1 tsp fish oil
1 serving Max Fibre
Meal #4: 4.5 oz. salmon, pineapple, broccoli, cashews - 20g Fat, 15g CHO, 30g Protein
+1 multivitamin
Snack: 8 oz. goats milk, 4 slices bacon - 12g Fat, 11g CHO, 12g Protein
Approximate Daily Values: 85g Fat, 181g CHO, 180g Protein
Friday, August 12, 2011
Thursday, July 11th, 2011
Sleep was back to average last night, meaning about 6 hours of less-than-good sleep....had some things to get done prior to training, so had small snack prior and hit the box for my session.
TRAINING: 30 minute AMRAP @70%:
-AirDyne - 10 calories
-KBS - 1.5pd (53#) x15
-Russian Step Ups x 16 total steps
-1 Rope Climb
RESULTS:
10 Full Rounds
I moved through this one at a really good pace, never getting out of control, just tried to stay at 70% and work the full 30 minutes. Coach Anthony was there to heckle me about my vacation eating habits and how much it must have sucked doing this wod after all the pizza I ate during my break haha....on a serious note, we did talk about how important learning about how to utilize certain energy systems for certain training - I used to hate these longer wods but I actually really enjoy them now that I've learned how to attack them....It's a learning process but one I'm feeling more comfortable with everyday with the help of Anthony.
NUTRITION:
Pre-Training Snack: 10oz goats milk, BCAA+L-Glutamine Mix - 8g Fat, 14g CHO, 10g Protein
+ 1 serving Max Energy, 1 serving Max Glucose, caffeine
1 serving Max Liver
Post-Training Meal #1(immediately following): Liquid Shake w/40g Protein, 100g CHO, 5g L-Glutamine
Post-Training Meal #2 (1 hour post): sweet potato, applesauce, protein powder, L-Glutamine Mix - 40g CHO, 60g Protein, 5g L-Glutamine
1 serving Max Fibre
Meal #3: Protein bar - 9g Fat, 26g CHO, 20g Protein
+ 1 Glucosamine & Chondroitin, 3 multivitamins
Snack: 16oz regular chocolate milk - 16g Fat, 16g Protein, 54g CHO
Meal #4: Liquid Protein shot, LARABAR, pistachios, apple - 50g Protein, 25g Fat, 53g CHO
+2 digestive enzymes, 1 Glucosamine & Chondroitin
1 serving BCAA + L-Glutamine Mix prior to bed
APPROXIMATE DAILY VALUES: 57g Fat, 285g CHO, 200g Protein
Carb intake was high today but that was based on the training...a 30-min AMRAP in the "sweat box" called for some heavy recovery efforts..rest day tomorrow before some heavy front squats Saturday.
TRAINING: 30 minute AMRAP @70%:
-AirDyne - 10 calories
-KBS - 1.5pd (53#) x15
-Russian Step Ups x 16 total steps
-1 Rope Climb
RESULTS:
10 Full Rounds
I moved through this one at a really good pace, never getting out of control, just tried to stay at 70% and work the full 30 minutes. Coach Anthony was there to heckle me about my vacation eating habits and how much it must have sucked doing this wod after all the pizza I ate during my break haha....on a serious note, we did talk about how important learning about how to utilize certain energy systems for certain training - I used to hate these longer wods but I actually really enjoy them now that I've learned how to attack them....It's a learning process but one I'm feeling more comfortable with everyday with the help of Anthony.
NUTRITION:
Pre-Training Snack: 10oz goats milk, BCAA+L-Glutamine Mix - 8g Fat, 14g CHO, 10g Protein
+ 1 serving Max Energy, 1 serving Max Glucose, caffeine
1 serving Max Liver
Post-Training Meal #1(immediately following): Liquid Shake w/40g Protein, 100g CHO, 5g L-Glutamine
Post-Training Meal #2 (1 hour post): sweet potato, applesauce, protein powder, L-Glutamine Mix - 40g CHO, 60g Protein, 5g L-Glutamine
1 serving Max Fibre
Meal #3: Protein bar - 9g Fat, 26g CHO, 20g Protein
+ 1 Glucosamine & Chondroitin, 3 multivitamins
Snack: 16oz regular chocolate milk - 16g Fat, 16g Protein, 54g CHO
Meal #4: Liquid Protein shot, LARABAR, pistachios, apple - 50g Protein, 25g Fat, 53g CHO
+2 digestive enzymes, 1 Glucosamine & Chondroitin
1 serving BCAA + L-Glutamine Mix prior to bed
APPROXIMATE DAILY VALUES: 57g Fat, 285g CHO, 200g Protein
Carb intake was high today but that was based on the training...a 30-min AMRAP in the "sweat box" called for some heavy recovery efforts..rest day tomorrow before some heavy front squats Saturday.
Wednesday, August 10, 2011
Wednesday, August 10th, 2011
Sleep was good last night, about 10 hours, but back to reality tonight....(see below for nutrition pre and post training)
TRAINING:
PART 1 - 8 min. AMRAP @90% with 20# Weight Vest:
-5 Chest-to-Bar Pull-ups
-10 Wall Balls
-15 Box Jumps - 24"
REST 10 Minutes
Part 2 - 4 Rounds for Time:
-Run 400m
-30 HSPU
RESULTS:
PART 1: 4 Rounds + 5 C2B pull-ups + 10 wall balls + 10 Box Jumps
PART 2: 24:13
Completed today's training with Mark C. ....he's doing great and kept up throughout - he's a great example of what hard work can do if you just get at it...No Excuses, No Shortcuts!
Well the 20# weight vest made things pretty difficult in part 1....Every box jump was tougher and the vest came down on my shoulders each rep, but loved every part of it - hoping to see the vest again soon. Part 2 looked miserable and it didn't disappoint - I ran a mile total and did 120 HSPU, needless to say my shoulders are SMOKED...ROM on each HSPU was head to ground....Did I mention it was POURING outside while we did this? So every time we went to do HSPU our hands would slip just making it that much tougher....yes we are crazy.
NUTRITION:
Pre-Training Meal (about 3 hours prior to training): 5 slices bacon, 3 eggs, grapes - 20g Fat, 23g Protein, 15g CHO
+1 Glucosamine & Chondroitin, 1 tsp fish oil, 2 digestive enzymes
1 serving Max Liver
Pre-Training Supplementation: 1 serving Max Energy, 1 serving Max Glucose, 200mg caffeine
Post-Training Meal #1 (immediately following): Liquid shake w/54g Protein, 100g CHO
+BACC+L-Glutamine Mix
Post-Training Meal #2 (1 hour post): small sweet potato, 4.5oz salmon - 30g Protein, 35g CHO
+1 Glucosamine & Chondroitin, 1 tsp fish oil
Meal #3: Protein Bar - 9g Fat, 26g CHO, 20g Protein
Meal #4: 4oz. chicken, cashews, grapes - 33g Protein, 20g Fat, 24g CHO
Snack: Liquid Protein shot, pistachios - 45g Protein, 14g Fat, 8g CHO
Snack: 10oz goats milk, BCAA+L-Glutamine Mix - 8g Fat, 12g CHO, 10g Protein
Approximate Daily Values: 80g Fat, 220g CHO, 215g Protein
TRAINING:
PART 1 - 8 min. AMRAP @90% with 20# Weight Vest:
-5 Chest-to-Bar Pull-ups
-10 Wall Balls
-15 Box Jumps - 24"
REST 10 Minutes
Part 2 - 4 Rounds for Time:
-Run 400m
-30 HSPU
RESULTS:
PART 1: 4 Rounds + 5 C2B pull-ups + 10 wall balls + 10 Box Jumps
PART 2: 24:13
Completed today's training with Mark C. ....he's doing great and kept up throughout - he's a great example of what hard work can do if you just get at it...No Excuses, No Shortcuts!
Well the 20# weight vest made things pretty difficult in part 1....Every box jump was tougher and the vest came down on my shoulders each rep, but loved every part of it - hoping to see the vest again soon. Part 2 looked miserable and it didn't disappoint - I ran a mile total and did 120 HSPU, needless to say my shoulders are SMOKED...ROM on each HSPU was head to ground....Did I mention it was POURING outside while we did this? So every time we went to do HSPU our hands would slip just making it that much tougher....yes we are crazy.
NUTRITION:
Pre-Training Meal (about 3 hours prior to training): 5 slices bacon, 3 eggs, grapes - 20g Fat, 23g Protein, 15g CHO
+1 Glucosamine & Chondroitin, 1 tsp fish oil, 2 digestive enzymes
1 serving Max Liver
Pre-Training Supplementation: 1 serving Max Energy, 1 serving Max Glucose, 200mg caffeine
Post-Training Meal #1 (immediately following): Liquid shake w/54g Protein, 100g CHO
+BACC+L-Glutamine Mix
Post-Training Meal #2 (1 hour post): small sweet potato, 4.5oz salmon - 30g Protein, 35g CHO
+1 Glucosamine & Chondroitin, 1 tsp fish oil
Meal #3: Protein Bar - 9g Fat, 26g CHO, 20g Protein
Meal #4: 4oz. chicken, cashews, grapes - 33g Protein, 20g Fat, 24g CHO
Snack: Liquid Protein shot, pistachios - 45g Protein, 14g Fat, 8g CHO
Snack: 10oz goats milk, BCAA+L-Glutamine Mix - 8g Fat, 12g CHO, 10g Protein
Approximate Daily Values: 80g Fat, 220g CHO, 215g Protein
Tuesday, August 9, 2011
Tuesday, August 9th, 2011
Well I'm back after a nice little hiatus from training....I took some time off, rested (and ate) a lot, and hung out with family. Feeling refreshed, healthy, and anxious to get back at it. Hit the box after a good shot of caffeine (200mg) on an otherwise empty stomach.
TRAINING:
Row 30 minutes @Z1
THEN.....
4 Rounds (NOT for Time):
-10 KB Snatches - Left Arm; rest 15 seconds
-10 KB Snatches - Right Arm; rest 15 seconds
-AMRAP Double Unders for 30 seconds; rest 15 seconds
RESULTS:
Row went well, tried to keep it at 65%, which was tough with the heat level in the box....felt loose and nothings hurting several hours later, so body responded well after the layoff. KB Snatch/DU training completed at a nice, smooth pace - just tried to make sure I was starting each portion after the 15 seconds of rest (would've been very easy to cheat and take a few more seconds)...I used the 53# KB for the snatches and completed all sets Unbroken, didnt cound DU but they got rough after the first two rounds. Really excited to get some aerobic training in, havent had that in awhile by design, needed to focus on other weaknesses....looking forward to tomorrow, Coach
NUTRITION:
Post-training meal #1 (immediately post): Liquid Shake w/25g Protein, 5g L-Glutamine, 80g CHO
+BCAA+L-Glutamine Mix
2 Max Liver Pills (Body definitely needs to flush some toxins over the next 7 days)
Post-Training Meal #2 (1.5 hours post): 4.5 oz smoked salmon (nasty!!!) and 18oz. coconut water - 25g Protein, 22g CHO
1 serving Max Fibre
Meal #3: 5 oz. chicken, cashews, pineapple - 45g Protein, 30g Fat, 20g CHO
+1 Glucosamine & Chondroitin, 1 serving Max Glucose
Snack: 16 oz. Regular Chocolate Milk - 16g Fat, 16g Protein, 50g CHO
Meal #4: 4 oz. chicken, grapes, pistachios, 10 oz. goats milk - 40g Protein, 24g Fat, 30g CHO
I need to get some multivitamins since I ran out, nutrition will be right on for a while now after my less-than-paleo diet over the past several days haha
TRAINING:
Row 30 minutes @Z1
THEN.....
4 Rounds (NOT for Time):
-10 KB Snatches - Left Arm; rest 15 seconds
-10 KB Snatches - Right Arm; rest 15 seconds
-AMRAP Double Unders for 30 seconds; rest 15 seconds
RESULTS:
Row went well, tried to keep it at 65%, which was tough with the heat level in the box....felt loose and nothings hurting several hours later, so body responded well after the layoff. KB Snatch/DU training completed at a nice, smooth pace - just tried to make sure I was starting each portion after the 15 seconds of rest (would've been very easy to cheat and take a few more seconds)...I used the 53# KB for the snatches and completed all sets Unbroken, didnt cound DU but they got rough after the first two rounds. Really excited to get some aerobic training in, havent had that in awhile by design, needed to focus on other weaknesses....looking forward to tomorrow, Coach
NUTRITION:
Post-training meal #1 (immediately post): Liquid Shake w/25g Protein, 5g L-Glutamine, 80g CHO
+BCAA+L-Glutamine Mix
2 Max Liver Pills (Body definitely needs to flush some toxins over the next 7 days)
Post-Training Meal #2 (1.5 hours post): 4.5 oz smoked salmon (nasty!!!) and 18oz. coconut water - 25g Protein, 22g CHO
1 serving Max Fibre
Meal #3: 5 oz. chicken, cashews, pineapple - 45g Protein, 30g Fat, 20g CHO
+1 Glucosamine & Chondroitin, 1 serving Max Glucose
Snack: 16 oz. Regular Chocolate Milk - 16g Fat, 16g Protein, 50g CHO
Meal #4: 4 oz. chicken, grapes, pistachios, 10 oz. goats milk - 40g Protein, 24g Fat, 30g CHO
I need to get some multivitamins since I ran out, nutrition will be right on for a while now after my less-than-paleo diet over the past several days haha
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