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 :(

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

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.

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.

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?

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!

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.