1900 WOD

A1: bench press: 3 X 5 X 232

A2: db row: 3 X 5 X 81

B1: bb curl: 2 X 5 X 111

B2: close grip bench: 2 X 5 X 176

G's WOD

Bench: 3 X 5 X 70

Db row: 3 X 5 X 35

Bb curl: 2 X 5 X 40

Close grip bench: 2 X 5 X 45

2000 WOD

A1: bench press: 3 X 5 X 231

A2: db row: 3 X 5 X 80

B1: bb curl: 2 X 5 X 110

B2: close grip bench: 2 X 5 X 175

2030 WOD:

C2 tabata X 4 min

1930 WOD

A1: squat: 3 x 5 x 260

A2: hamstring raises: 3 x 10

B1: good mornings: 2 X 10 X 60

B2: flutter kicks: 2 X 30

G's WOD A

Squat: 3 X 5 X 115

Shoulder press: 3 X 5 X 60

Deadlift: 1 X 5 X 135

1930 WOD

A1: bench press: 3 X 5 X 230

A2: db row: 3 X 5 X 79

B1: bb curl: 2 X 5 X 109

B2: close grip bench: 1 X 4 X 177, 1 X 5 X 165

G's: rest day

G WOD

Squat: 3 X 5 X 105

Bench: 3 X 5 X 65

Deadlift: 1 X 5 X 120

1900 WOD

A1: bench press: 3 X 5 X 229

A2: db row: 3 X 5 X 79

B1: bb curl: 2 X 5 X 108

B2: close grip bench: 1 X 4 X 177, 1 X 5 X 160

G's WOD A

Squat: 3 X 5 X 95

Shoulder press: 3 X 5 X 55

Deadlift: 3 X 5 X 115

1930 WOD

A1: squat: 3 x 5 x 255

A2: hamstring raises: 3 x 10

Was yesterday. Forgot to publish

WOD

A1: bench press: 3 X 5 X 228

A2: db row: 3 X 5 X 79

B1: bb curl: 2 X 5 X 107

B2: close grip bench: 1 X 4 X 177, 1 X 5 X 160

BW: 200.0

1930 WOD:

C2 @ 20 min

BW: 200

1930 WOD:

C2 @ 20 min

BW: 199.4

2000 WOD:

Run: 1.5 mi @ 7.1 mph = 12:41

2030 WOD

A1: db bench press: 3 X 10 X 50

A2: db row: 3 X 10 X 50

B1: db curl: 2'x 5 X 50

B2: cable tricep push down: 2 X 10 X 50

(1945 WOD

A1: bench: 3 x 5 x 226

A2: 1 arm db rows: 3 x 5 x 78

B1: barbell curl: 2 x 5 x 105

B2: close grip bench: 2 x 5 x 176

2000 WOD

A1: squat: 3 x 5 x 250

A2: hamstring raises: 3 x 10

Good mornings: 3 X 10 X 50

1930 WOD

A1: bench: 3 x 5 x 225

A2: 1 arm db rows: 3 x 5 x 77

B1: barbell curl: 2 x 5 x 104

B2: close grip bench: 2 x 5 x 175

BW: 197.8

BW: 200.6

1900 WOD

A1: bench: 3 x 5 x 220

A2: 1 arm db rows: 3 x 5 x 76

B1: barbell curl: 2 x 5 x 103

B2: close grip bench: 2 x 5 x 170

C2 @ 10 min

BW: 199

1630 WOD:

Run: 1.5 mi @ 7.0 mph = 12:52

BW: 201.8

BW: 201.6

BW: 202.2

1900 WOD

A1: bench: 3 x 5 x 215

A2: 1 arm db rows: 3 x 5 x 75

B1: barbell curl: 2 x 5 x 101

B2: close grip bench: 2 x 5 x 165

BW: 202.4

BW: 204.4

BW: 204.4

1900 WOD:

Run: 1.5 mi @ 6.9 mph = 13:03

Put k-tape on calf and walked the neighborhood, then a quick stretch before running. Calf felt arm (mental) but no twinges, so good. 

BW: 203.6

1930 WOD:

A1: bench: 3 x 5 x 210

A2: 1 arm db rows: 3 x 5 x 75

B1: barbell curl: 2 x 5 x 100

B2: close grip bench: 2 x 5 x 160

BW: 203.0

BW: 203.0

2000 WOD

A1: squat: 3 x 5 x 245

A2: hamstring raises: 3 x 10

B1: calf raises: 2 x 5 x 245

B2: flutter kicks: 2 x 24

Good mornings: 3 X 10 X 45

BW: 202.4

1900 WOD:

C2 tabata X 8

BW: 203.6

2030 WOD

A1: squat: 3 x 5 x 240

A2: hamstring raises: 3 x 10

B1: calf raises: 2 x 5 x 240

B2: flutter kicks: 2 x 23

BW: 203.4

2100 WOD

C2 tabata row x 8

BW: 203.6

2000 WOD

A1: squat: 3 x 5 x 235

A2: hamstring raises: 3 x 10

B1: calf raises: 2 x 5 x 235

B2: flutter kicks: 2 x 22

BW: 203.8

2030 WOD

A1: bench: 3 x 5 x 205

A2: rows: 3 x 5 x 155

B1: barbell curl: 2 x 5 x 99

B2: close grip bench: 2 x 5 x 155

BW: 204.8

BW: 203.4

BW: 204.6

A1: bench: 3 x 5 x 200

A2: rows: 3 x 5 x 150

B1: barbell curl: 2 x 5 x 98

B2: close grip bench: 2 x 5 x 150

BW: 204.6

1930 WOD

A1: squat: 3 x 5 x 230

A2: hamstring raises: 3 x 10

B1: calf raises: 2 x 5 x 230

B2: flutter kicks: 2 x 21

BW: 203.6

1900 WOD

A1: bench: 3 x 5 x 195

A2: rows: 3 x 5 x 145

B1: barbell curl: 2 x 5 x 97

B2: close grip bench: 2 x 5 x 145

BW: 202.6

2000 WOD:

A1: bench: 3 x 5 x 190

A2: rows: 3 x 5 x 140

B1: barbell curl: 2 x 5 x 96

B2: close grip bench: 2 x 5 x 140

BW: 201.6

BW: 204.2

BW: 202.4

BW: 202.6

1900 WOD:

A1: squat: 3 x 5 x 225

A2: hamstring raises: 3 x 10

B1: calf raises: 2 x 5 x 225

B2: flutter kicks: 2 x 20

BW: 204.4

2000 WOD:

A1: bench: 3 x 5 x 185

A2: bent row: 3 x 5 x 135

B1: barbell curl: 2 x 5 x 95

B2: close grip bench: 2 x 5 x 135

BE: 203.6

BW: 204.2

BW: 202.8

BW: 203.4

1730 WOD:

C2 @ 40 min

Plank: 1 x 1.10 min

Squat hold: 1 x 1.10 min

Breath hold: 5 x 20 sec; 1 x 50 sec

BW: 204.0

2030 WOD:

C2 @ 35 min

Plank @ 1.05 min

Squat hold @ 1.05 min

BW: 204.0

1015 WOD:

C2 @ 30 min

Plank @ 1 min

Squat hold @ 1 min

BW: 204.2

2030 WOD:

C2 @ 30 min. 

Night BW: 205.8

About three months ago, right before headed up to NYC, I tipped the scale at 196. So in the last 3 months I've added back almost 10 lbs and I doubt very much of it is muscle. So a tentative plan is to see if I can drop the extra weight by upping my LSD WODs and cutting back (but not eliminate) the junk carbs like ice cream, etc. 

BW: 205.0

BW: 204.2

1600 WOD:

Deadlift:

1 x 10 x 135

1 x 5 x 225

1 x 3 x 245

1 x 1 x 285

1 x 1 x 315

1 x 1 x 285

1 x 3 x 245

1 x 5 x 245

1 x 10 x 135

BW: 202.3

Treadmill: 1.25 mi, 10:36

Pace: 6.6 - 7.3 mph, increase 0.1 mph every 0.25 mi. 

Stopped .25 mi early, right calf started to pull and didn't want tweak it further. Probably should have stopped earlier but thought I could nurse it through to the finish. :/

BW: 203.2

BW: 202.2

BW: 203.8

BW: 204.4

BW: 202.2

1730 WOD:

Treadmill: 1.5 mi, 12:52

Pace: 6.8 - 7.3 mph, increase 0.1 mph every 0.25 mi. 

BW: 202.2

1730 WOD:

Treadmill: 1.5 mi, 13:04

Pace: 6.7 - 7.2 mph, increase 0.1 mph every 0.25 mi. 

BW: 204.0

BW: 203.2

1900 WOD:

Treadmill: 1.5 mi, 13:14

Pace: 6.6 - 7.1 mph, increase 0.1 mph every 0.25 mi. 

BW: 202.2

Treadmill: 1.5 mi, 13:26

Pace: 6.5 - 7.0 mph, increase 0.1 mph every 0.25 mi. 

BW: 201.2

1800 WOD:

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

SQ: 5, SP: 4+5/3, DL: 4+5/4

WOD 2030:

Treadmill: 1.5 mi, 13:36

Pace: 6.4 - 6.9 mph, increase 0.1 mph every 0.25 mi. 

BW: 199.4

1800 WOD:

C2 @ 20min

BW: 199.4

BW 200.6

BW: 202.2

2030 WOD: 

Move 700 lb. of odd objects 50 yards and back again

Trip 1: two KB; 12kg, 16kg = 61.7lbs

Trip 2: one 45lbs plate

Trip 3: two KB; 16kg, 32kg = 105.8 lbs

Trip 4: two KB; 12kg, 16kg = 61.7lbs

Trip 5: two KB; 12kg, 16kg = 61.7lbs

Trip 6: one 45lbs plate, one 25lbs plate

Trip 7: one 45lbs plate

Trip 8: two KB; 12kg, 16kg = 61.7lbs

Trip 9: two KB; 12kg, 16kg = 61.7lbs

Trip 10: two KB; 12kg, 16kg = 61.7lbs

Trip 11: two KB; 12kg, 16kg = 61.7lbs

BW: 203.1

1900 WOD:

C2 @ 10 min

5 rounds of:

Pull-ups x 5

Push-ups x 10

Squats x 15

C2 @ 10 min

BW: 200.0

1800 WOD:

5 rounds of:

Wall ball: 1 x 20 x 20lbs

Deadlift: 1 x 10 x 135, 155, 175, 205, 225lbs

BW: 200.6

BW: 202.0

BW: 200.4

1900 WOD:

Row: 5 min, rest 5 min x 4

BW: 200.6

1930 WOD:

Front squat 

1 x 10 x 45lbs

1 x 5 x 95lbs

1 x 3 x 115lbs

1 x 1 x 135lbs

1 x 1 x 155lbs

1 x 1 x 135lbs

1 x 5 x 115lbs

1 x 10 x 95lbs

BW: 199.0

BW: 199.8

2000 WOD:

Push jerk:

1 x 3 x 65lbs

1 x 3 x 95lbs

1 x 3 x 115lbs

1 x 3 x 135lbs

1 x 3 x 155lbs

BW: 200.0

BW: 200.0

1930 WOD:

Three rounds of:

Pull-ups x 5

Push-ups x 5

Thrusters x 5 x 45lbs. 

BW: 198.4

BW: 200.0

BW: 199.6

2000 WOD:

Bench dips: 5 x 10 x 45lbs

BW: 202.6

Last 4 days down in LA visiting family, so no WODs or work at THG. I should shed the few extra pounds in the next couple of days. 

2000 WOD:

Strict pull-ups: 30, 1 every 30 sec. 

BW: 200.2

Seems I need to cut out any late-night snacking as it show up on the scale in the morning. 

BW: 196.4

1700 WOD:

Four rounds of:

C2 @ 3 min

PP: 1 x 15 x 95lbs

BW: 198.6

BW: 199.2

BW: 199.2

BW: 199.8

BW: 198.6

BW: 196.8

BW: 197.8

BW: 200.2

Back home after 2+ weeks up on NYC and Maine. Will have to get back to eating normal (vs vacation eating) and hit the WODs. 

BW: 196.6

BW: 197.2

(1/2 a lemon me range pie last night before bed!)

BW: 195.8

BW: 196.6

1800 WOD:

C2 @ 10 min

Tabata C2 x 8

BW: 196.2

BW: 196.6

WOD 1800:

C2 x 10 min

Back squat: (3 min rest between sets)

1 x 5 x 45lbs

1 x 10 x 135lbs

1 x 5 x 185lbs

1 x 3 x 205lbs

1 x 1 x 225lbs

1 x 1 x 245lbs

1 x 1 x 225lbs

1 x 3 x 205lbs

1 x 5 x 185lbs

1 x 10 x 135lbs

BW: 195.8

BW: 196.0

BW: 194.8

BW: 195.8

BW: 195.4

Rest day. 

BW: 194.8

1930 WOD:

C2 @ 10 min

OHS: 5 x 10 x 45lbs

Abmat: 3 x 20

SDHP: 5 x 10 x 55lbs

Box jump: 1 x 20 x 24"

BW: 196.4

BW: 197

Took a three day road trip to get J to NJ. Obviously didn't workout or eat very good. A two pound jump, but not bad in the grand scheme. 

2000 WOD:

Power snatch: 1 x 40 x 75 lbs

Was supposed to do 75 reps but started tearing callus so called it. Need to build up hand conditioning. 

BW: 195.8

BW: 197.2

Quite a jump from yesterday, 2.4 lbs, due to a movie (Age of Ultron), consuming popcorn, red vines and cherry coke, then follow-on J's going away party of pizza, chips and dip. Still under target weight of 199, so no biggie, but interesting what a bit of "junk food" will do to water retention / weight. 

1800: WOD

2 rounds of:

Air squats x 50

Pull-ups x 7

Bench dips x 7

Hang clean x 10 x 135

BW: 194.8

BW: 194.4

1900: WOD

Front / back leg scales x 3 x 10

Deadlift: 1 x 1 x 135, 155, 175, 195, 205, 225, 245

BW: 194.4

BW: 194.8

1700: WOD:

3 rds of:

C2 row x 3 min

Pull ups x 8

Push ups x 9

BW: 196.2

WOD: rest day

BW: 196.6

Day 40. 

WOD:

Two rounds of:

C2 row x 5 min

Thrusters: 1 x 25 x 65lbs

Pull-ups: 1 x 15

BW: 195.3

Day 39. 

WOD:

BW: 193.8

Rest day. 

BW: 194.0

Day 37. 

First WOD since starting this diet. Hitting the CFHQ WOD, scaling for a few weeks. 

2 rounds of:
75-lb. power snatches, 10 reps
30-second chin-over-bar hold
75-lb. power snatches, 10 reps
60-second plank hold

This is gonna be a long slow road...

BW: 195.2

Day 35. 

BW: 194.8

Day 34

BW: 194.8

Day 33. 

BW: 193.8

Day 32. 

BW: 195.8

Day 31. 

BW: 195.6

Day 30. 

BW: 196.4

Day 29

BW: 196.4

Day 28. 

BW:196.4 

Up .6 lbs

Day 27

BW: 195.8

Day 26. 

BW:195.0

Day 25. 

First day upping calories. Total 1490. 

BW: 195.6

Day 24 of 24. 

Last low calorie day!

BW: 196.0

Day 23 of 23. 

BW: 197.6

Day 22 of 22. 

BW: 199.2

Day 21 of 21. 

BW: 200.0

Day 20 of 20. 

BW: 200, up one pound from yesterday :/

Day 19 of 19. 

BW: 199.0

Day 18 of 18. 

BW:199.8

Day 17 of 17. 

BW: 200.0

Day 16 of 16. 

BW: 200.4

Day 15 of 15. 

BW: 201.0

Day 14 of 14. 

BW: 201.2

Day 13 of 14. 

BW: 202.6

Day 12 of 14. 

BW: 203.6

Day 11 of 14. 

BW: 204.0

Day 10 of 14. Gained 0.6!  First day going up instead of down. Calories were still low but ate more than before, not as much water and some late night eating. :/

BW: 203.4

Day 9 of 14. 

BW: 204.8

Day 8 of 14. 

BW: 205.0

Day 7 of 14.  Road trip back from Detroit. 8.5 hours. 

BW: 206.0

BW: 207.0

10 hour road trip yesterday. 

BW: 207.2

Day 4 of 14. Slowing down already?

BW: 207.4

This was from Thursday. Forgot to publish. Day 3 of 14. 

BW: 209.4

Day 2 of 14. Headache not as persistent today as yesterday. If this is a sugar withdrawal, ugh!

BW: 211.0

First day (of 14) on restricted caloric intake. :/

BW: 212.0

BW: 210.4

BW: 209.0

D wants me to finish off the last two weeks of her diet with her. The next three days are binge. 

1740:

A1: front squat: 3 x 5 x 140

A2: hamstring raises: 3 x 10

B1: calf raises: 2 x 10 x 140

B2: flutter kicks: 2 x 27

Overhead squat: 1 x 15 x 45

BW: 207.2

1730:

A1: bench: 3 x 5 x 225

A2: bent row: 3 x 5 x 135

B1: barbell curl: 2 x 5 x 116

B2: close grip bench: 2 x 10 x 135

1730:

A1: bench: 3 x 5 x 220

A2: bent row: 3 x 5 x 130

B1: barbell curl: 2 x 5 x 115

B2: close grip bench: 2 x 10 x 130

1700:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.6mph

Rest 90 sec @ 5.6 mph

Total: 2.05 mi

1930

A1: front squat: 3 x 5 x 135

A2: hamstring raises: 3 x 10

B1: calf raises: 2 x 10 x 135

B2: flutter kicks: 2 x 26

1730:

A1: bench: 3 x 5 x 215

A2: bent row: 3 x 5 x 125

B1: barbell curl: 2 x 5 x 115

B2: close grip bench: 2 x 10 x 125

1700:

A1: bench: 3 x 5 x 210

A2: bent row: 3 x 5 x 120

B1: barbell curl: 2 x 5 x 115

B2: close grip bench: 2 x 10 x 120

1430:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.5mph

Rest 90 sec @ 5.5 mph

Total: 2.03 mi

BW: 207.0

Pull-up day 2

1 x 4

1 x 6

1 x 4

1 x 4

1 x 6

Pull-ups (day 1)

1 x 3

1 x 5

1 x 3

1 x 3

1 x 5

Out of curiosity, did a set of strict pull-ups. Did 10 before grip felt uncomfortable and called it. Going to use a pull-up progression program and see what kind of results come from it. 

1845:

A1: bench: 3 x 5 x 205

A2: bent row: 3 x 5 x 115

B1: barbell curl: 2 x 5 x 115

B2: close grip bench: 2 x 10 x 115

1730:

A1: back squat: 

1 x 5 x 135

1 x 5 x 185

1 x 5 x 225

A2: hamstring raises: 3 x 10

B1: calf raises: 3 x 10 x 135

B2: flutter kicks: 3 x 25

Have been slacking for so long on squats thought it best to ease into it. Hopefully in a week or two I'll be same weight across the board and the numbers will climb. 

204.6

1700:

A1: bench: 3 x 5 x 190

A2: bent row: 3 x 5 x 100

B1: barbell curl: 2 x 5 x 100

B2: close grip bench: 2 x 10 x 100

1800:

A1: bench: 3 x 5 x 185

A2: bent row: 3 x 5 x 95

B1: barbell curl: 2 x 5 x 95

B2: close grip bench: 2 x 5 x 95

BW: 204.3

1630:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.4 mph

Rest 90 sec @ 5.4 mph

Total: 2.00 mi

Happy with this, especially since I've been slacking. Plan is to sprint on Wednesday and maybe some type of run on Saturday. We'll see. 

Goal for run is to pass APFT standard for my age which is 17:30 for 70%. :/. How far I've fallen, but such is the way it goes. 

Back at it. First WOD in a while so will ease into it. 

bench: 1 x 5 x 135

DB rows: 1 x 5 x 50
bb curl: 1 x 5 x 95
close. grip bench : 1 x 5 x 95

Squat: 1 x 5 x 185

Ham raises: 1 x 5

DB Calf raises: 1 x 5 x 185

Flutter kicks: 1 x 25

BW: 204.8