9 years ago
Monday, January 26, 2009
A bug
Right after lunch I started feeling a bit beat down. At first I thought it was just from standing in the sun all day, but by the time we made it back to the hotel I had a headache and felt a little hot. I waved off any wod, took some meds and am hoping that I can sleep this thing away tonight. I guess we'll see when I wake up tomorrow.
Sunday, January 25, 2009
Pull-ups
Another travel day for work. I'm currently back in GA for the next two weeks. No real gym in the hotel :( Before I left the house Dymphna convinced me to have a go at max pull-ups. I haven't tried that since the little yellow house, so why not?
Max pull-ups: 32
Actually 4 better than my old PR. Wonder what I could do with a little focus?
Max pull-ups: 32
Actually 4 better than my old PR. Wonder what I could do with a little focus?
Saturday, January 24, 2009
Shoulder Press
mobility
cfwu x 1 w/5#
SP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
2 x 3 x 160
2 x 3 x 160 (2)
1 x 3 x 160 (1)
That sucked. I went up in weight but crashed on set 3. Was a little disappointed but such is life. I'll see about either (a) doing this wod again at the same weight or (b) dropping weight and going to 5 x 5. We'll see how my attempts at getting to a gym next week while working play out.
cfwu x 1 w/5#
SP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
2 x 3 x 160
2 x 3 x 160 (2)
1 x 3 x 160 (1)
That sucked. I went up in weight but crashed on set 3. Was a little disappointed but such is life. I'll see about either (a) doing this wod again at the same weight or (b) dropping weight and going to 5 x 5. We'll see how my attempts at getting to a gym next week while working play out.
Wednesday, January 21, 2009
Main page WOD
Did main page wod today which was:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
My time was somewhere in the neighborhood of 13:56. That is just a slightly better time then the last time I did this WOD two years ago. I guess not too bad since (a) I haven't been doing the main page WOD lately and (b) have worked nada on either HSPU or L-PU. It's always something.
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
My time was somewhere in the neighborhood of 13:56. That is just a slightly better time then the last time I did this WOD two years ago. I guess not too bad since (a) I haven't been doing the main page WOD lately and (b) have worked nada on either HSPU or L-PU. It's always something.
Tuesday, January 20, 2009
Squats
Seems I haven't done back squats this year. Ugh. Definitely not the way to work towards a new PR. I blame an off-the-cuff work assignment that took me away an extra week this month. Anyway…
mobility
cfwu x 1 w/ 5#
BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 225
3 x 5 x 285
1 x 2 x 285 (failed set of 5)
1 x 5 x 225
Not too bad and honestly didn't think I was going to be able to do the 3rd set, much less make it to a 4th. My legs were jello the whole time. Hopefully I can score a real gym at least one or two days each week during the next couple of trips.
mobility
cfwu x 1 w/ 5#
BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 225
3 x 5 x 285
1 x 2 x 285 (failed set of 5)
1 x 5 x 225
Not too bad and honestly didn't think I was going to be able to do the 3rd set, much less make it to a 4th. My legs were jello the whole time. Hopefully I can score a real gym at least one or two days each week during the next couple of trips.
Sunday, January 18, 2009
Rack Pulls
It's Sunday and a rack pull day! I forgot to look the weight I did last time, so I just winged it and used my old DL pr.
mobility
cfwu x 1 w/5#
rack pulls (2 box)
1 x 3 x 135
1 x 3 x225
1 x 3 x 315
1 x 3 x 405
5 x 3 x 455
Looking back, last time I did this WOD was Jan 10 with 435#, so I actually should have only increased to 445, but glad I made the mistake and went heavier. It was pushing my limits tho'. Afterwards I sat on the rower and did CFE with Dymphna.
CFE: 10 sec on, 5 sec off x 20 (1200m+)
mobility
cfwu x 1 w/5#
rack pulls (2 box)
1 x 3 x 135
1 x 3 x225
1 x 3 x 315
1 x 3 x 405
5 x 3 x 455
Looking back, last time I did this WOD was Jan 10 with 435#, so I actually should have only increased to 445, but glad I made the mistake and went heavier. It was pushing my limits tho'. Afterwards I sat on the rower and did CFE with Dymphna.
CFE: 10 sec on, 5 sec off x 20 (1200m+)
Saturday, January 17, 2009
Shoulder Press
Back home! :D
mobility
cfwu x 1 (5#)
Decided to add 5# to the pull-ups and dip portion of the warm up. Need to turn up the intensity if I'm going to make any gains this year.
SP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
7 x 3 x 155
Happy with the results. Wasn't sure if I was going to be able to since I failed on the last two sets of 5 x 145 the previous week.
handstand holds
mobility
cfwu x 1 (5#)
Decided to add 5# to the pull-ups and dip portion of the warm up. Need to turn up the intensity if I'm going to make any gains this year.
SP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
7 x 3 x 155
Happy with the results. Wasn't sure if I was going to be able to since I failed on the last two sets of 5 x 145 the previous week.
handstand holds
Tuesday, January 13, 2009
Push-ups
Away for work again. This time in Moyock, NC.
I missed posting my WOD from yesterday. It was handstand holds, 5 x 30 sec. After watching Joe and Tun hold handstand for over a minute each, it motivated me to start working on my handstands again.
Today I did push-ups. Switching it up went for time, doing strict full range of motion. 100 in 7:02. I thought I'd do better but obviously not. Will have to kick that up a notch!
Diet sucks here, not enough protein and too many carbs :(
I missed posting my WOD from yesterday. It was handstand holds, 5 x 30 sec. After watching Joe and Tun hold handstand for over a minute each, it motivated me to start working on my handstands again.
Today I did push-ups. Switching it up went for time, doing strict full range of motion. 100 in 7:02. I thought I'd do better but obviously not. Will have to kick that up a notch!
Diet sucks here, not enough protein and too many carbs :(
Saturday, January 10, 2009
Rack Pulls
My only full day back between jobs for these two weeks. Worked on my heavy lift!
mobility
cfwu x 1
rack pulls (2 box)
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
1 x 3 x 405
5 x 3 x 435
mobility
cfwu x 1
rack pulls (2 box)
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
1 x 3 x 405
5 x 3 x 435
Thursday, January 8, 2009
double unders
Another quick hotel WOD. 150 double unders is the total you do for Annie. I decided to string them all together.
DU x 150: 5:30
With a PR on Annie of 11:00, it means I spend an equal amount of time transitioning and doing sit-ups as I do for DU. Obviously I need to speed my DU's up. A new hotel WOD goal.
Calories: 1,632
Fat: 62g (35%)
Protein: 164g (41%)
Carbs: 97g (24%)
More skewed diet numbers. Got protein up where its supposed to be but my overall calories were low along with my fat intake. Carbs are still way too high but not a bad number for traveling food.
DU x 150: 5:30
With a PR on Annie of 11:00, it means I spend an equal amount of time transitioning and doing sit-ups as I do for DU. Obviously I need to speed my DU's up. A new hotel WOD goal.
Calories: 1,632
Fat: 62g (35%)
Protein: 164g (41%)
Carbs: 97g (24%)
More skewed diet numbers. Got protein up where its supposed to be but my overall calories were low along with my fat intake. Carbs are still way too high but not a bad number for traveling food.
Wednesday, January 7, 2009
Squats
Another hotel WOD
Squats: 9:40
Last time I did this one was Sep 30 in 11:59. No strategy and wasn't really racing the clock either. This time I broke them up into sets of 15 (like Cindy) and did minimal rest. And yes, it sucked.
Calories: 2,198
Fat: 124g (51%)
Protein: 135g (25%)
Carbs: 130g (24%)
A little better on the ratios than yesterday, although the total protein grams was lower than I wanted it. Lets see whats in store for tomorrow.
Squats: 9:40
Last time I did this one was Sep 30 in 11:59. No strategy and wasn't really racing the clock either. This time I broke them up into sets of 15 (like Cindy) and did minimal rest. And yes, it sucked.
Calories: 2,198
Fat: 124g (51%)
Protein: 135g (25%)
Carbs: 130g (24%)
A little better on the ratios than yesterday, although the total protein grams was lower than I wanted it. Lets see whats in store for tomorrow.
Tuesday, January 6, 2009
Push-ups
Working again, this time in San Diego, CA. Missed yesterday due to laziness and a long power outage in the hotel that left it pitch black. For today:
pushups x 10 w/ 20 sec rest until failure
9 sets + 5
Not a bad WOD. During the set you can't take a knee to rest, so only piking the body, holding the plank or doing the movement. This WOD gave me more reps than if I had done a tabata (PR is 77). Will do this one for next couple of weeks when gone and then retry the tabata to see if anything improved.
Diet has been horrible. I'll try to tighten it up tomorrow.
Calories: 2,432
Fat: 96g (35%)
Protein: 181g (30%)
Carbs: 214g (35%)
Looks almost zone-ish eh?
pushups x 10 w/ 20 sec rest until failure
9 sets + 5
Not a bad WOD. During the set you can't take a knee to rest, so only piking the body, holding the plank or doing the movement. This WOD gave me more reps than if I had done a tabata (PR is 77). Will do this one for next couple of weeks when gone and then retry the tabata to see if anything improved.
Diet has been horrible. I'll try to tighten it up tomorrow.
Calories: 2,432
Fat: 96g (35%)
Protein: 181g (30%)
Carbs: 214g (35%)
Looks almost zone-ish eh?
Friday, January 2, 2009
Overhead Squats
I can still feel that my forearm isn't totally healed so decided to stay away from the "clean" movement.
mobility
OHS x 1:
45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165(f)
Only took time enough between sets to change out the weights.
Calories: 2,408
Fat: 119g (45%)
Protein: 188g (32%)
Carbs: 123g (23%)
A little high on the carb intake today, but technically its the weekend for me so I could/should have spiked it even higher but trying to get back into the mode of low carb again. All in all I'm happy and would have had better numbers but for the late night Taco Bell run!
mobility
OHS x 1:
45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165(f)
Only took time enough between sets to change out the weights.
Calories: 2,408
Fat: 119g (45%)
Protein: 188g (32%)
Carbs: 123g (23%)
A little high on the carb intake today, but technically its the weekend for me so I could/should have spiked it even higher but trying to get back into the mode of low carb again. All in all I'm happy and would have had better numbers but for the late night Taco Bell run!
Thursday, January 1, 2009
Shoulder Press
Getting the barbell work in while I can.
mobility
SP:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
3 x 5 x 145
2 x 3 x 145
Those last two sets of 3 reps are failed sets of 5. Just not strong enough this time around. I'll stay at this weight next time this comes up and hopefully do a bit better.
As part of the New Year, I'll try to really crack down on the AD again and see if I can hit 200lbs and still maintain a decent bf%. So to start the new year off, here are my numbers.
Bodyweight: 191.4
Body fat: 10.5%
Metabolic index: 27.75
Calories: 1808
Fat: 92g (47%)
Protein: 194g (44%)
Carbs: 38g (9%)
A little low on the calorie intake and grams of protein. I'll try to do better tomorrow, but I can see where this is going to be a major challenge when I'm away for work.
mobility
SP:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
3 x 5 x 145
2 x 3 x 145
Those last two sets of 3 reps are failed sets of 5. Just not strong enough this time around. I'll stay at this weight next time this comes up and hopefully do a bit better.
As part of the New Year, I'll try to really crack down on the AD again and see if I can hit 200lbs and still maintain a decent bf%. So to start the new year off, here are my numbers.
Bodyweight: 191.4
Body fat: 10.5%
Metabolic index: 27.75
Calories: 1808
Fat: 92g (47%)
Protein: 194g (44%)
Carbs: 38g (9%)
A little low on the calorie intake and grams of protein. I'll try to do better tomorrow, but I can see where this is going to be a major challenge when I'm away for work.
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