Carb day!

bw: 192.3 bf: 13.8% (8mm)

Well my bw is the lowest it has been in a year, and my bf at 8mm is also the lowest in a year. I think I need to start upping the calories and protein now even though I haven't hit the 10% mark on bf.

p.m:

cffb total: First time I did this total. All my numbers were of from PR's, some much more than others.

PC:
1 x 5 x 95
1 x 1 x 135
1 x 1 x 185
1 x 1 x 205
1 x 1 x 225
1 x 1 x 235(f)

This is 25# off. I might have been able to get 230, but passed. Will make the next total look better ;)


SQ:
1 x 5 x 135
1 x 1 x 185
1 x 1 x 225
1 x 1 x 275
1 x 1 x 315
1 x 1 x 335
1 x 1 x 345
1 x 1 x 355

This is 15# off PR. I was actually very surprised I went this high. 265 has been the heaviest I've gone since the knee surgery.

BP:
1 x 5 x 135
1 x 1 x 185
1 x 1 x 225
1 x 1 x 245
1 x 1 x 275

This is 10# off PR. Not too bad.

DL:
1 x 5 x 135
1 x 1 x 225
1 x 1 x 315
1 x 1 x 405
1 x 1 x 455(f)

Significantly off PR. Obviously too big a jump from the previous number. I'm sure I could have pulled more than 405, but again, decided to call it there and have a nice jump next total.

total: 1,260

handstand holds

bw: 193.0

p.m:

PS
1 x 5 x 55
1 x 2 x 95
1 x 2 x 105
1 x 2 x 115
1 x 2 x 125
1 x 2 x 135
1 x 2 x 145
1 x 2 x 155
1 x 2 x 165 (sloppy)

I really pushed 155 way too much with my arms. Need to work on my technique at a slightly lower (but still heavy) weight.

7 rds of
handstand hold max time
10 supine ring pull-ups

1:00, :40, :30, :30, :30, :30, :30

These sucked!

cal: 1,880
fat: 118g(57%)
pro: 145g (31%)
carb: 55g (12%)
fiber: 18g

Carb day tomorrow!

back squat

bs:
1 x 5 x 45
1 x 5 x 135
1 x 2 x 185
10 x 2 x 231 w/ 30 sec rest

sp:
1 x 5 x 45
1 x 1 x 135
1 x 1 x 140
1 x 1 x 145
1 x 1 x 150
1 x 1 x 155

Was supposed to do strict pull-ups and then the WOD of 10 x 50yd sprints but was getting late so waved off.

cal: 1,555
fat: 95g (55%)
pro: 132g (34%)
carb: 41g (11%)
fiber: 9g

Low again on total calories :(

overhead anyhow

bw: 196.6

a.m: none

p.m:

mobility

AMRAP in 15 min of
5 x overhead 185
10 x pushups
15 x BE

4 rds. + 1

This WOD sucked. Had a hard time getting 185 locked overhead after the 2nd round.

cal: 1,701
fat: 124g (65%)
pro:104g (24%)
carb: 43g (10%)
fiber: 15g

Ratios are good, just calorie count is a bit low. I'll keep grinding away as I don't feel like I'm starving myself. The indicator will be Friday's bf check.

028 A.D (Week 5)

Starting up week 5 on the A.D. I didn't get a good "pre-carb-up" weight and bf measurement since I was away from home, but I will be able to at the end of this week. So far it seems as if things are going pretty well. Not too overly hungry or cranky for not being able to eat things at will.

morning bw: 196.0

a.m: 2k row, 8:58

p.m: rest day!

cal: 1,388
fat: 96g (63%)
pro: 93g (27%)
carb: 36g (11%)
fiber: 9g

Overall low on the calories but such is life. I'm sure I'll do much better tomorrow.

sledge and burpees

Got home yesterday evening. :D Today is a carb day so I don't have a bw or bf reading. Next friday.

p.m:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

1. 12
2. 5
3. 14
total = 31

My sledge technique was a bit of a short stroke in order to keep that many reps (and keep up with Joe!). Also the rebound of the tire help. Hammering on a log or something less elastic would yield a much lower score.

Power snatch

Another WOD in the 24hour fitness. Sucks not being able to crash weights.

PS:
1 x 10 x 45
1 x 2 x 95
5 x 2 x 135 (w/ 2 min rest)

Really tried to work on dropping under the bar a bit more than I normally do.

Complete 3 rounds for time:
10 jumps over DB
21 KB Swings, 70# DB
24 Push Ups

time: 8:50

cal: 2,169
fat: 129g (54%)
pro: 193g (36%)
carb: 51g (10%)
fiber: 7g

Decent numbers today. Protein actually a bit higher ratio wise but where it needs to be gram wise (1gram per pound of body weight). Carbs a bit over but not significantly. We'll see how it all plays out next weigh in and bf check.

Bench in TX

Working in Texas. Hit the 24 hour fitness they have near us. Of course was packed and of that huge facility, they had only 2 flat benches. Oh well.

bent rows w/ 45 sec rest
1 x 10 x 45
1 x 10 x 95
1 x 10 x 115
1 x 10 x 125
1 x 10 x 135
1 x 10 x 145

inclined BP (flat bench was full and didn't want to wait all night)
1 x 10 x 45
1 x 3 x 135
10 x 3 x 185 w/ 30 sec rest

cal: 1,446
fat: 95g (58%)
pro: 109g (30%)
carb: 45g (12%)
fiber: 5g

Total calories a bit lower than I'd like but such is life while traveling sometimes. Ratio's are decent. Carbs a tad high and total protein lower than I want, but that's due to low calories as well. Tomorrow should be a bit better.

Sat 01.16.10

Keep forgetting to post my WOD results! From Saturday…

Complete 10 rounds for time:
3 Snatch Pulls @ 90% of 1 RM (162#)
5 Ring Dips
7 Knees to Elbows
*Rest 30 seconds between rounds

Time: 16:01

Friday 01.15.10

*Forgot to hit publish post last night*

bw: 195.0
bf: 11mm, ~13.8%

p.m:

mobility

BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
5 x 5 x 235 (90% 5RM)

SP:
1 x 10 x 45
1 x 3 x 95
10 x 3 x 125 w/ 30 sec rest (65% 1RM)

15 min AMRAP:

21 sledge hammer (each side)
7 strict pull-ups

rowing

bw: 195.6

a.m: none

p.m:

mobility

BP:
1 x 10 x 45
1 x 5 x 135
1 x 1 x 185
1 x 1 x 225
1 x 1 x 245
1 x 1 x 265
1 x 1 x 285
1 x 1 x 290(f)

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters

286, 275, 262, 275, 261, 271, 271, 272, 280, 281 = 2,483m

cal: 1,535
fat: 101g (60%)
pro: 122g (32%
carb: 31g (8%)
fiber: 6g

Good ratio, low on calories. Tomorrow is carb day so I'll check bf and bw in the morning and then enjoy the day!

Rest Day

bw: 195.6

Following CFFB and taking a rest day.

cal: 2,177
fat: 152g (63%)
pro: 153g (28%)
carb: 49g (9%)
fiber: 9g

Close-ish. A tad high in carbs, a tad low in protein. Considering the mid-week carb spike, but I haven't felt a lack of energy, so really not an issue for me. Will be interesting to see the bf numbers come friday morning.

power snatch

bw: 196.2

a.m: nothing

p.m:
mobility

PS
1 x 10 x 45
1 x 3 x 95
1 x 3 x 115
1 x 1 x 135
1 x 1 x 140
1 x 1 x 145
1 x 1 x 150
1 x 1 x 155
1 x 1 x 160
1 x 1 x 165(f)
1 x 1 x 135

I didn't do the CFFB WOD portion this evening, mostly out of laziness. I'm such a slacker!

cal: 1,279
fat: 65g (48%)
pro: 128g (42%
carb: 33g (11%)
fiber: 2g

Numbers pretty skewed. Way too low on calories, although I'm not hungry right now. Only thing in the ballpark is carbs. Go figure.

start of week 3 A.D

mobility
bw: 197.2

a.m: none

p.m:

mobility

SQ:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 5 x 155
1 x 5 x 185
1 x 5 x 225
1 x 5 x 245

BP:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 155
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 235

6 rds of:
HPC: 3 x 155
row 100m

7:39

cal: 1,841
fat: 105g (52%)
pro: 178g (39%)
carb: 41g (9%)
fiber: 10g

Back on the low carb portion for the week. DIdn't really gorge myself over the weekend, but I did enjoy several glasses of icecream. Today's numbers are pretty good and only slightly low on calories. We'll see how this goes for the rest of the week and take my bf on friday.

back home

Flew in around 11, back home by 1230. Due to travel I started eating carbs before I got home, but lunch time stats:

bw: 198.0
bf: 15.7% @ 10mm

Just did strength portion this evening. I'll hit both next time, but still dragging from all the time traveling.

mobility

BS
1 x 10 x 45
1 x 5 x 135
1 x 3 x 185
10 x 2 x 225 w/ 30 sec rest

Strict Pull-ups
13, 11, 6

The raining Northwest

Away for a week of work up here in the rainy Northwest. Cold and wet on the range all day. Definitely not as enjoyable as San Diego or Miami!

Tried to hit a gym today but it was pretty ghetto, so I waived off and just did the tabata push-ups in my room.

11, 11, 11, 11, 11, 7, 5, 5 = 72

Not as good as last time on 12/15/09 where I got 78. The difference is I did 10's, making it until last set. 11's crashed me earlier. Plus it's been three weeks since the last attempt. I'll hit it again next week and see if there is any improvement.

Diet wise has been fairly good. To catch up:

Sunday: Travel day so didn't record intake. Was probably lower calorie wise than Saturday, although I did hit the Starbucks in both MSP and SEA airports!

Monday:
cal: 2,641
fat: 208g (71%)
pro: 148g (23%)
carb: 41g (6%)
fiber: 11g

A bit high on the fat and a bit low on the protein but pretty close.

Tuesday:
cal: 2,258
fat: 428g (81%)
pro: 168g (14%)
carb: 60g (5%)
fiber: 14g

Ratios way off today. Two cans of Underwood potted turkey skewed everything. Protein still low relative to where I want / need it.

Wednesday:
cal: 1,804
fat: 124g (61%)
pro: 138g (30%)
carb: 38g (8%)
fiber: 9g

Ratios were dead on today. Overall calories were low for gaining mass but prolly right on for fat loss. Seeing as I'm still in the adaptation phase (first two weeks) I'm not worried about calories. Next week starts me trying to hit a specific number of calories.

006 A.D- carbs!

bw: 195.8
bf: ~15.7 (10mm)

a.m:
2k row: 9:39.0

pm:
mobility +
1k row: 4:30.0

OHS:
1 x 5 x 45
1 x 5 x 65
1 x 5 x 95

15, 12, 9 reps of:
Overhead Squat 115 lbs
Burpee Pull Ups

13:51

WOD was tough. Had to scale the weight down from the RX'd 135#. :( On the bright side, today was a carb day! Didn't go too crazy, as the numbers below show.

cal: 3,065
fat: 94g (27%)
pro: 99g (13%
carb: 463g (60%)
fiber: 20g

The carb ratio was right on the money at 60%. The fat ratio is good, can can be anywhere between 20-40%. I'm a tad low on the protein ratio, which should have been between 15-30%. I could make that up by sucking down a quick protein drink, but just not in the mood for it. For not really trying to hit the numbers (I haven't looked at the ratios all day), it naturally played out pretty close. I'll see how tomorrow goes while I'm traveling.

005 A.D

morning bw: 195.4

mobility +

pc:
1 x 3 x 65
1 x 3 x 95
1 x 3 x 135
1 x 3 x 155
1 x 3 x 175
1 x 3 x 185
1 x 3 x 195

strict chins:
11, 8

150 DU: 4:56

Feeling weak! I expected that to be either (a) easier or (b) me going heavier. Oh well, guess it's good that I had planned on hitting a strength cycle. Hopefully I can at least get near my old PR's soon.

cal: 1,884
fat: 114g (56%)
pro: 159g (35%)
carb: 41g (9%)
fiber: 7g