0800 WOD

Daredevil x 1:

Climbers x 20
Push-ups x 10
Punches x 20
Squats x 20
Shoulder taps x 10
Punches x 20
Side kicks x 20
Wide grip push-ups x 10
Punches x 20

0600 WOD

Deadpool x 1:

Side leg raises x 40
Bicep curls x 40
Floor taps x 20
Reverse plank kicks x 10
Elbow lifts x 10
Punches x 80
Plank leg rolls x 20
Push-ups x 10
Seagulls x 10

0800 WOD

Hulk x 1:

Split squats x 20
Pike shoulder presses x 10
Leg raises x 10
Staggered push-ups x 6
Tricep extensions x 6
Leg hold x 20 sec
Towel bicep curls x 20

0800 WOD

Wolverine x 1:

High knees x 10
Squats x 10
Mountain climbers x 10
Raised leg push-up x 10
Renegade rows x 10
Plank jump-in x 10
Reverse crunches x 10
Russian twist x 10
Flutter kicks x 10

0630 WOD

Ironman x 1:

Jumping jacks x 30

Squats x 20

Cross punch sit-ups x 10

Planks w/ rotation x 10

Elbow plank arm lifts x 10

Push-ups x 6

Mountain climbers x 12

Doorframe rows x 12

0630 WOD

Thor x1:

Lunges x 20

Shoulder press x 5

One legged squats x 10

Shoulder touches x 20

Push-ups x 12

Plank jump-ins x 20

Sit-ups x 20

Sitting twist x 20

Turkish get-ups x 20

0600 WOD

Batman x 1:

squats x 10
push-ups x 10
climbers x 10
tricep dips x 10
cross punch sit-ups x 10
jumping lunges x 10
side plank crunches x 10
leg raises x 10
bicycle crunches x 10

0600 WOD

Captain America x 1

Jog in place: 1 x 60
Punches: 1 x 80
Knee tuck jumps: 1 x 10
Sit-ups: 1 x 20
Butt-ups: 1 x 10
Raised leg circles: 1 x 10
Push-ups: 1 x 10
Back rotations: 1 x 10
Doorframe rows: 1 x 20

0630 WOD

Silver Surfer:
40 x sprinters
40 x high knees
20 x side to side lunges
20 x plank w/ rotations
40 x climbers
10 x alt leg/arm raises
40 x crunches
40 x flutter kicks
20 x windshielf wipers

0530 WOD

A1: OHS: 3 x 10 x 50

A2: pull-ups: 3 x 6

Flutter kicks: 1 x 36

0530 WOD

A1:  shoulder press: 3 x 12 x 75

A2:  tri kickbacks: 3 x 12 x 20

0530 WOD

A1: bench: 3 x 12 x 140

A2: db curl: 3 x 12 x 30

Flutter kicks: 1 x 35

0530 WOD

A1: OHS: 3 x 10

X 45

A2: strict pull-up: 3 x 5

0530 WOD

A1: bench: 3 x 10 x 140

A2: alt DB curl: 3 x 10 x 30

1900 WOD

Bench 

1 X 10 X 45

3 X 20 X 135

DB curl: 3 X 10 X 30

Flutter kicks: 2 X 30

BW: 191.2

2030 WOD

OHS: 2 X 20'x 45

1930 WOD

SP:

1 X 10 X 45

3 X 20 X 70

DB kickback:

3 X 20 X 15

Flutter kicks:

3 X 28

1930 WOD

SP:

1 X 10 X 45

3 X 20 X 65

DB kickback:

3 X 20 X 10

Flutter kicks:

3 X 26

1700 WOD

Bench:

1 X 10 X 45

2 X 20 X 135

1 X 17 X 135

DB curl:

3 X 20 X 25

Flutter kicks:

3 X 25

1200 WOD

1 X 30 X 45. No time and after cutting grass. I'll time the next one. 

BW: 188.4

2000 WOD:

Bench 

1 X 10 X 45

2 X 20 X 135

1 X 10 X 135

DB curl

1 X 20 X 25

1 X 15 X 25

1 X 10 X 25

1730 WOD

Forward raises: 3 X 10 X 25

Lateral raises: 3 X 10 X 25

Shrugs: 3 X 10 X 25

Alt curls: 3 X 10 X 25

Conc. Curls: 3 X 10 X 25

Wrist curls: 3 X 10 X 25

Boss ball balance

Both knees: 1 X 60 sec

Left knee: 1 X 60 sec

Right knee: 1 X 60 sec

Foam roller: calf and thigh

1600 WOD

DB chest complex (press / fly)

1 X 10 X 20

1 X 10 c 25

1 X 10 X 30

1 X 10 X 35

DB standing alt curls (contraction at end) 

1 X 10 X 15

1 X 10 X 20

1 X 10 X 25

1 X 10 X 30

Hotel WOD in Honolulu. 

1800:

DB shoulder complex (front raise, lateral raise, press, shrugs)

1 X 10 X 5

1 X 10 X 8

1 X 10 X 10

1 X 10 X 15

1 X 10 X 20

Squats: (med ball)

1 X 20 X 4

1 X 20 X 6

1 X 20 X 8

1 X 20 X 10

1 X 20 X 12

BW: 190.6. BF: 17.2%

BW: 190.0 BF: 17.4%

Just back from work trip, no WODs. Stats are stable. 

BW: 190.0   BF: 17.3%

BW: 189.6. BF: 17.5%

Just off a two day carb up. I will make an effort to (1) hit the gym daily, and (2) consume more calories and protein. Easier when at home but I'll be gone 3 days this week for work. Fingers crossed. 

1700 WOD

A1: Bench:

1 X 10 X 45

1 X 10 X 135

2 X 10 X 195

A2: DB rows: 4 X 10 X 83

B1: BB curl: 2 X 10 X 97

B2: close grip bench: 2 X 10 X 136

BW: 188.0

BW: 186.4. BF: 17.1%

Ugh. Way too light. Enough slacking, I need to start hitting the steel more regularly and up my calories. So it is written...

2030 WOD

A1: Bench:

1 X 10 X 45

1 X 10 X 135

2 X 10 X 190

A2: DB rows: 4 X 10 X 81

B1: BB curl: 2 X 10 X 96

B2: close grip bench: 1 X 10 X 136, 1 X 9 X 136

Called it a day. Wanted to do 3 sets on B group but too fatigued. 

BW: 188.4. BF: 16.1%

BW: 191.2. BF: 17.0%

BW: 190.2. BF: 16.5%

BW: 188.0. BF: 17.8%

BW: 189.4. BF: 18.1%

BW: 192.8. BF: 18.0%

Hmmm, a week of work with marginally following AD and no manual labor and I climb back up to 18%?  I really need to hit the body pod in Nashville. 

1700 WOD

TM run: 20min @ 7.1 mph

12:42 @ 1.5 mi

16:56 @ 2.0 mi

20:00 @ 2.36 mi

Last run was 04/27/16. Ugh!  Too long a break. 

Hotel WOD

DB complex: (straight leg row, deadlift, shrug, curl, squat, shoulder press)

1 X 10 X 2.5 lbs

1 X 10 X 5 lbs

1 X 10 X 7.5 lbs

1 X 10 X 10 lbs

1 X 10 X 12.5 lbs

(15's were being used by someone else)

1 X 10 X 20 lbs

1 X 10 X 25 lbs

1 X 10 X 30 lbs

Treadmill: 1 mile 

0 - .2 @ 3 mph

.2 - .4 @ 4 mph

.4 - .6 @ 5 mph

.6 - .8 @ 6 mph

.8 - 1.0 @ 3 mph

DB curl: 2 X 10 X 35 lbs

BW: 190.2. BF: 17.2%

BW: 188.8. BF: 17.2%

BW: 190.8. BF: 17.2%

BW: 192.0. BF: 17.3%

BW: 189.4. BF: 16.8%

BW: 191.8. BF: 17.0%

BW: 188.8. BF: 17.2%

BW: 190.2. BF: 17.3%

BW: 192.2. BF: 17.6%

1900 WOD

A1: Bench:

1 X 10 X 45

1 X 10 X 135

2 X 10 X 190

1 X 8 X 190

A2: DB rows: 5 X 10 X 81

B1: BB curl: 1 X 10 X 95

B2: close grip bench: 1 X 10 X 135

Called it a day. Wanted to do 3 sets on B group but too fatigued. 

BW: 191.8. BF: 18.2%

2000 WOD

A1: squats 

1 X 10 X 45

1 X 10 X 135

3 X 10 X 155

A2: hamstring raises: 5 X 10 

B1: shoulder press: 3 X 10 X 75

B2: flutter kicks: 3 X 27

BW: 194.4. BF: 16.7%

BW: 192.8. BF: 17.1%

BW:,190.0. BF:17.4%

1745 WOD

A1: squats 

1 X 10 X 45

1 X 10 X 135

3 X 10 X 145

A2: hamstring raises: 5 X 10 

B1: shoulder press: 3 X 10 X 70

B2: flutter kicks: 3 X 26

BW: 189.2. BF: 18.0%

BW: 190.0. BF: 18.0%

BW: 190.0. BF: 18.3%

1830 WOD: 

A1: Squat

1 X 10 X 45

3 X 10 X 135

A2: Hamstring raises: 4 X 10 

B1:  shoulder press: 3 X 10 X 65

B2:  flutter kicks: 3 X 25

BW: 192.6. BF: 18.1%

BW: 190.2. BF: 17.8%

BW: 190.2. BF: 17.8%

0600 WOD

DBSP: 3 X 10 X 15

DB forward raise: 3 X 10 X 15

BW: 191.8. BF: 17.7%

0600 WOD

Close grip bench:

1 X 10 X 45

3 X 10 X 95

Barbell curls: 3 x 10 X 95

BW: 191.4. BF:  18.7%

BW: 193.6. BF: 18.2%

Just got back from week away at Ft. Benning. No exo-ketones and no WODs. Weight and body fat still about the same just following AD diet. :/

BW: 194.6. BF:  18.3%

BW: 192.2. BF: 18.2%

BW: 193.4. BF: 18.3%

BW: 194.2. BF: 18.0%

1800 WOD:

Treadmill: 20 min @ 7.0 mph = 2.33mi

1.5 mi @ 12:52

2.0 mi @ 17:09

BW: 194.8. BF: 18.0%

0830: 5 min heavy bag work

I want to (a) get back into some MA skills and (b) up my metabolic rate to burn more calories / reduce BF. 

BW: 194.2. BF: 18.4%

2000 WOD

Bench: 3 X 10 X 186

Row: 3 X 10 X 80

C2: 2 min row between sets, 5 min row at end

Was talking to Larry earlier today concerning the exo- ketones. His concern was it wasn't allowing body to stay in nutritional ketosis and burn stored fat. After a bunch of failed searches I found this article:

http://ketogains.com/2015/09/to-ketone-or-not-to-ketone/

Which basically says just that. So my conundrum, continue with exo- ketones or not?  So far I've had slow but good results lowering BF, but that could be directly related to my diet and not the supplementation. I think I'll stay the course for now and see how the metrics play out. As long as BF keeps going down, no worries. If I plateau, I'll come off exo- and take a different approach. 

BW: 195.6. BF: 18.3%

BW: 192.0. BF: 18.2%

So today is first day of carb-up. I've been on the exo-ketones for a week. 

BW at beginning of week: 194.6 (-2.6lbs)

BF at beginning of week: 19.2 % (-1.0%)

Not too keen on the weight drop but then I haven't gone out of my way to eat more or hit the weights. I'll see about changing that this week. I do like the 1% drop in BF. I know the meter isn't accurate but it gives me a number, something u didn't have before. Let's see if I can drop another 1.0% next week. 

1800 WOD. 

Bench: 3 x 10 x 185

Row: 3 x 10 x 84

BW: 194.0. BF: 18.1%

1800 WOD:

Treadmill: 20 min @ 6.8 mph = 2.26mi

1.5 mi @ 13:15

2.0 mi @ 17:40

BW: 194.3. BF: 18.3%

BW: 194.2. BF:18.4%, test strip "small"

BW: 193.8. BF:18.8%. Strip between trace and small

0613: 3/4 scoop of KetoCaNa

0710:  strip at moderate

BW: 194.6. BF: 19.4%

Day one of ketone supplement. Took one serving first thing in the morning (0700). 

Testing with urine strip one hour later (0800), I went from a "negative" reading to a "moderate" reading. Pretty substantial, especially given that I've never seen the test strip that dark even after 5 days on the AD. Very interesting. Will test again periodically today to see how long the effects last. 

At 1430, which is 7.5 hours after taking a serving (and just coming back from several hours of yard work at THG), the urine strips have me down to the "small" reading. So down from this morning, but technically up from normal keto diet. It would usually take me until Monday evening or Tuesday morning to hit small. 

2000 WOD:

Treadmill: 20 min@ 6.6 mph = 2.19 mi

1.5 mi @ 13:39

2.0 mi @ 18:12

BW: 194.8, BF: 19.2%

A little bit about the above. So I decided to try some exogenous ketone supplements to enhance the diet I'm on. I've morphed from Tim Ferrriss' Slow Carb Diet to the Anabolic Diet. Wanting to see if the stuff works (the ketones), I picked up a BF reader (electronic) and using that to record the metrics. 

The last month I've worked my way down from around 200lbs to the 193lbs I was yesterday. I don't have any BF measurements from before, but I think it's safe to say that first reading yesterday was a good marker of what I was, if not higher. 

So this Friday and Saturday (now) is my carb up. I did measurements but haven't taken the ketones yet. Starting tomorrow I'll see what the data points say. 

BW: 193.0, BF: 19.9

1730 WOD

Treadmill: 20 min @ 6.4 mph = 2.13 mi

(1.5 min@ 14:07)

1930 WOD

A1: squat: 3 x 10 x 135

A2: hamstring raises: 3 x 10

B1: good mornings: 2 X 10 X 45

B2: flutter kicks: 2 X 20

1930 WOD 

A1: bench press: 3 X 5 X 235

A2: db row: 3 X 10 X 84

B1: bb curl: 2 X 5 X 114

B2: close grip bench: 2 X 10 X 135

1600 WOD

Treadmill: 20 min @ 6.3 mph = 6.04 mi 

(14:18 @ 1.5 mi)

1630 WOD

Treadmill: 20 min @ 6.1 mph = 2.03 mi

1700 WOD 

A1: bench press: 3 X 5 X 234

A2: db row: 3 X 10 X 83

B1: bb curl: 2 X 5 X 113

B2: close grip bench: 2 X 10 X 135

1730 WOD

Treadmill: 20 min @ 6.0 mph = 2.0 mi, 324 cal

Haven't ran in a while (slacker!) so starting slow, although given my shit cardio fitness and tweaks calves, I doubt I could have pushed it much faster. I'll try to maintain some consistency here and increase slowly. 

1900WOD

A1: bench press: 3 X 5 X 233

A2: db row: 3 X 10 X 82

B1: bb curl: 2 X 5 X 112

B2: close grip bench: 2 X 10 X 135

1630WOD

A1: squat: 3 x 5 x 260

A2: hamstring raises: 3 x 10

B1: good mornings: 2 X 10 X 65

B2: flutter kicks: 2 X 30

170WOD

A1: bench press: 3 X 5 X 232

A2: db row: 3 X 10 X 81

B1: bb curl: 2 X 5 X 111

B2: close grip bench: 2 X 10 X 135

Have slacked on posting. WODs while at work have been burpee specific, but today changed it up so figured I'd start recording. 

1730 WOD

DB complex (push-up, deadlift, bent row, curl, squat, press)

1 X 10 X 5lbs

5 min treadmill @ 3 mph

1 X 10 X 10lbs

5 min treadmill @ 3 mph

1 X 10 X 15lbs

5 min treadmill @ 3 mph

1930 WOD

Sprint 8: C2 for 20min