1/31

1/31   A1.  Goblet squat, 8,8,6,6; rest :20 sec

           A2.   Lateral band step overs, 8 totalx4; rest 1 min

Did this all with 35# KB.

The lowest holes on the rig were about 3 inches above my hip so used a bench. Not sure if that's ok...

           B1.   V ups, 10x3; rest 30 sec

           B2.   Plank, 30 secx3; rest 30 sec

Did this no problems.

20 Walking lunges (no weight)

3 min max calorie AD

rest 3 min

x2

             

Did this on the assault bike. Hardest workout I've done in a long time. Definitely felt the burn. Felt good (after I was done tasting the iron/blood/whatever that weird taste is haha).

Round 1: 35 cal

Round 2: 32 cal

1/29

8 x 200m at a repeatable pace, rest 2 minutes

39.7
39.6
42.5*
38.7
40.13*

Ran on a cinder/gravel track at the local elementary school.

* Going backstretch of track (very windy compared to other way).  At first I tried to just cut across the track to go the same direction/same wind, but realized that was taking up almost the whole rest.

I screwed up -- my watch apparently only saves 10 reps and counting the two minute rest the workout had 15 reps.  The last 3 were all similar (Around 38/39 for the front side of the track and slightly slower for windy side).  Will just write times down next time.

+

15 minute easy run.

Felt good. Out of curiosity -- what is the easy run for afterwards?  A cool down or is there something it is doing in terms of physiology/training?  Honestly just curious. I like to learn. :-)

1/28

   A.  Single sided dumbbell bench press, 5 each armx4; rest as needed (light weight)

Did this. 5 each arm x 4 rounds.

10#, 12#, 15#, 15#.

No problems. Right arm feels stronger on these (that's the surgery arm). 

   B.  Bent over supinated barbell rows@3131 tempo (send video), 4-5x5; rest 2 min

Did these. Felt awkward. You said I was hunching -- will work on that. 

Did 5 each round except one round. 5 rounds.

55#, 55#, 65#, 65# (4), 65#

Did math wrong maybe went too heavy.

+

5 Barbell pull ups

15 Sit ups

Row 30 cals

rest 2 min

x3

Round 1: 3:22.8

Round 2: 3:10.4

Round 3: 3:07.4

If you go faster/pull harder does it take less meters to get more calories? 

He gym here doesn't have open gym on Saturdays. But, I think I found about 45-60minutes when it's ok to workout. Other people were doing it too and no one seemed to mind. 

1/27

Run 4 miles at a moderate pace.

Ran 37:25 with a friend. It ended up being over 4 miles -- mapped it wrong before the workout. All felt good.

1/25

A.  Back squat, 4x4; rest 2 min *same weight as last session/send video
Did this. 65#, 75#, 75#, 75#. 
Really focused on keeping chest up during it. Still doesn't feel natural.  

B.  GHD sit ups, 10 repsx3; rest 1 min 
Did this. No problems. 

+

3 Rounds not for time:

20 Walking lunge steps

40 Cal AD

20 Du attempts

Did this. Sucked at DUs. 

+

C.  Lateral walks, 10 each direction

Did this. 

1/24

    A.  Single sided bent over rows, 6 each armx4; rest 1 min between sides *heavier than last session

Did this. 4 rounds 6 each arm. 20#, 25#, 25#, 25#. No problems. 

 B1. Hollow body hold, 15 secx4; rest :30 sec
 B2. Hollow body arch, 15 secx4; rest 1 min

Did this. No problems. 

+

6 Dumbbell strict press 10#

8 Ring rows

10 V ups

rest 2 min

x4

Did this as listed. Didn't look like it should be timed? So didn't time it.  No problems on this.  Focused on keeping both arms straight for the strict press. 

1/22

6 x 400m, 3 minute rest (hard, but repeatable)

1:30.4
1:32.1
1:31.1
1:33.8
1:37.6*
1:31.3


*My stomach was really bothering me after this one, but not like usual.  Felt like spasm when kidney stone. Went to bathroom and stopped for about 5 minutes and let it calm down then was fine.  Not sure what the heck that was. Urine color is normal so don't think it is a stone and feel fine now (so definitely not a stone).

Ran the gym 400m loop (they say it's 400m, but times seem a bit fast).  30mph winds. 

+

20 minute easy run.

1/21

30 min max distance

4.03 miles (says 7:26.6/mile average)

I took splits every loop (every half mile)

3:28.6

3:43.1

3:40.4

3:39.9

3:45.4

3:53.1

3:49.3

3:50.5

Then 11.15 seconds into lap 9. 

Ran a half mile limestone loop on campus. Ate a burger with jalapeños and pickles (no bun) and sweet potato fries about 2.5 hours before -- my stomach hated me the last 15 min. Really hated me. 

1/20

 A.  Goblet squat 15 repsx3; rest 1 m

Did this. 3 rounds 15 reps. All at 35#

B.   Lateral lunges, 12 alternatingx3; rest 1 min  * Goblet style/light weight

Did this. 3 rounds of 12. All at 15#.

+

15-12-9
Deadlift 85#
Box jumps *whatever height you can safely do
Double unders

Did this. 6:23.4 (2:30.21, 2:16.9, 1:36.3).

Did the 85# deadlift all unbroken.
Did box jumps at 20" box.
Limited by DUs. Tried heavier rope. I still suck.

2017 is the year for me not to be afraid of so many things including box jumps so tested the 20" during warm-ups and went with it for workout.

:30 sec coach stretch each leg

:30 sec pancake stretch

x2

Did these.

Is it better to do the 400s tomorrow and the 30min time trial Sunday or 30 min time trial tomorrow and 400s Sunday?

1/19

A.  Ring rows, 10 repsx3; rest 1 min

Did these. No problems.  

B.  Bicep curls, 16 alteratingx3; rest 1:30

Did these all at 15# DBs.  3 rounds of 16 alternating. 

+

8 Band pull aparts

8 Y raises *video

1 min max calorie AD

slow spin 3 min

x3

Did this and sent video.  Not sure the Y raises were correct. I used 5# DBs. I'm weak. 

Here are the calorie ADs for each round on the assault bike (not sure if you wanted them). 

Round 1: 16 cal 

Round 2: 16 cal 

Round 3: 14 cal 

Ate a lot more/better today than yesterday. 

1/18

Tracked food, but you don't  want to see it. Trust me.

1/17

Off day. Weather was shit and I had trouble sleeping last night -- will run 30 min max tomorrow. 

139 grams carbs 

46 grams fat 

124 grams protein 

1,463 calories 

Took a big push at the end of day, but managed to make it to this. 

1/16

A.  Back squat, 4x4; rest 2 min *Same weight as last session

Did this. Back squats aren't right. Will focus on sitting back and keeping chest up. 

4x4 (65#, 75#, 75#, 75#). 

B.  GHD sit ups, 10 repsx3; rest 1 min 

Did this. No problems. 3 rounds of 10. 

+

2 Rounds:

20 Walking lunges (no weight)

40 Cal row

120 Jump rope singles

Did this. Kept messing up the jump rope. 

Round 1: 4:32.57

Round 2: 4:35.67 

Total time: 9:07.24

+

 C.  Lateral walks, 10 each direction (make sure to push your knees out the whole time and take small steps)

Did this with two, small blue bands. No problems.

Had a massage. Yay. 

Food. 

1,313 total cal 

127 grams carbs (36%)

119 grams protein (34%) 

46 grams fat (30%) 

1/15

A.  Single sided dumbbell bench press, 5 each armx3; rest as needed (light weight)

Did this. No problems. Surprisingly both arms felt about the same strength.  

3 rounds of 5 each arm. 

10#, 12#, 15# 

B.  Bent over supinated barbell rows@3131 tempo (send video), 4-5x4; rest 2 min

Did this. Sent video. 

4 rounds of 5. 

35#, 45#, 55#, 55#

No problems. 

+

3 RFT:

AD 50 Cals

10 Barbell pull ups (this is the one that is like a ring row but you do it with a barbell in the rack)

50 Single unders

Did this. Quads were tired on bike. Also 50 Cals on the Assault bike is not messing around. However, once this workout was over I was glad I did it. :-) 

Total time: 21:12
Took splits on my watch for each round
Round 1: 6:39.2
Round 2: 7:17.9
Round 3: 7:15.3

1/14

Run 2 miles at a moderate pace, Run 800 m@ a faster pace, Run 400 m@95%........walk 5 min easy

Did this. 

2 miles at moderate pace - 15:48.9 (1:57.8 average 400ms)
800m at a faster pace  - 3:38.2 (1:50.0 average 400ms)
400m at 95% -1:32. 5 (obviously 1:32.5 average 400ms haha)
Walked 5 minutes and then for about another 20 minutes at the grocery store. 

Did this on the track.  Pretty windy, but not terrible. Legs still a bit tight from deadlifts. 

After last 400m gagged like I was going to throw up.  Not sure why.  I ran around 12pm and had eaten protein oatmeal and green tea around 9:00am.  

Will do better job tracking food this week. Still can't figure out how people eat clean and hit such big calorie numbers... but working on it. 

1/13

The day got away from me.  Will do the run tomorrow and then the workout on Sunday (the gym here apparently no longer has open gym hours on Saturday).

1/12

             A.  Goblet squat (slightly heavier than last session) 12 repsx3; rest 1 min *send video of a set from the front and side

3 rounds of 12 reps at 35#.

Sent videos. 

   B.  Lateral lunges, 12 alternatingx3; rest 1 min  * Goblet style/light weight

3 rounds of 12 reps at 25#.

Left side felt weaker (think it was part of hamstring or groin).

3 RFT:

10 Deadlift 95#

Row 350 m

10 Squats (perfect form)

Did this. 7:24.37.

Was nervous about deadlifts, but had no reason to be. Did them all unbroken. Did one round with switch grip, but regular grip seemed to feel better. 

:30 sec coach stretch each leg

:30 sec pancake stretch

x2

Did this and some more stretches afterwards. 

1/10

A. Ring rows, 10 reps x 3; rest 1 min

Did this. No problems. Last few reps were more difficult than first in each set. 

B. Bicep curls, 14 alternating x 3; rest 1:30 

Did this. 3 rounds 14 alternating. Same weight as last time (15#). Focused on keeping core tight while doing them.  Arm is weak. Can't remember what wait I was going them at before surgery. 

+

6 banded triceps extensions single sided 

8 band pull apart *thin orange band

Farmers walk moderate load :20sec

Rest 1:30

X

3

Did this. Were the triceps supposed to be single sided at same time? I did 6 one side and then 6 other side.

No thin orange used thin blue. 

1/9

Run 1 mile@80%  (7:34) 

rest 5 min

Run 1 mile@85% (7:13) 

then Run 1 mile cool down (didn't time) 

1/7

Took today off and will run tomorrow. 

Nutrition below. Kind of messed up because I went out for tacos (although it did help me get over calorie limit). Nom nom. The tacos are included in the count. Going shopping tomorrow and will meal prep to try and hit targets better. 

143.5 (goal 132g)

66 grams fat (goal 50g)

64.8 grams carbs (goal 132g)

1546 (goal 1506)

Weight:123

1/6

A. Back squat 4x4, rest 2 minutes (increase weight from last time)
Did this. No problems. 
Warmed up with 35#, 45#, 55# 
For the back squats: 60#, 70#, 75#, 80#
Can go heavier. 

B. GHD sit ups 8 reps x 3, rest 1 min. 
Did this. No problems. 

WOD
(12 box jumps to a 12" box 
14 walking lunges with 15# DBs 
20 DU attempts 
Run 400m @ 85-90%
Rest 2 minutes) 
x2

Did this. 
Round 1: 3:27.2
Round 2: 3:26.6 

No problems except I suck at double unders. Actually saying I suck is an understatement. Workout felt like it should have been a couple more rounds. 

C. Lateral walks, 10 each direction 
Did these. Have started doubling up their blue bands for these. 

I was able to get out of my meetings this afternoon so did this instead of the run.  1) It was 25 degrees with 45 mile per hour winds so the run didn't sound that fun; 2) I had someone who wanted to workout with me at the gym, so was nice to have company. Will do the run workout tomorrow. 

1/5

    A.  Single sided bent over rows, 8 each armx4; rest 1 min between sides

Did this. 8 each arm x 4. 

17.5#, 20#, 20#, 20#

B1. Hollow body hold, 15 secx4; rest :30 sec

B2. Hollow body arch, 15 secx4; rest 1 minute
Did these. Back stiff.

3 Rounds NOT for time:
8 Dumbbell shoulder press 5-10# dumbbells
10 Machine seated rows (light/moderate weight)
18 Ab mat sit ups


Did this. I must say I very much appreciated that 8 reps + 10 reps = 18 reps. Made me happy. :-)

Dumbbells: 7.5#, 7.5#, 10#
Seated row: 45#, 65#,65# sent you picture to make sure I did correct one
Abs: No ab mat. So did them without one. 

1/3

A. Back rack alternating lunges. 5 each leg x 3.

Did this. 35#, 45#, 50#. To a 12" box.

No problems at all. Took it from the rack -- was nervous about bringing it overhead and then resting it behind (wasn't sure I had the strength for that). 

+

3 RFT:

8 GHD Hip/back extensions (no weight/controlled tempo)

10 Goblet alternating lunges

Row 350 m

Did this. 8:03.

Used 26# KB for goblet squats.

Didn't feel like I did it at high enough intensity. 

 B.  Lateral walks, 10 each directionx2; rest as needed

Did these. 

Pretty stiff from the drive. Did about 30 minutes of mobility before working out. Will do some stretching later too. 

1/2

Run 30 minutes easy.
Did this super easy. It's 75 degrees in Texas. :-)


Drive just over 19 hours solo the past few days. Stomach is fine. Think it was nerves about drive. Took run super easy today, just wanted to make up the run and shake out my legs after all that sitting.

1/1

Was going to run 30 min easy before starting drive today, but stomach is bothering me. I am really anxious about the drive for some reason, so hoping it is from that and not the stomach flu from my friends friend's kids. :-/