Tonight's workout: SQUATS. Normally I'm super pumped about heavy squatting, but when I got home today I promptly fell asleep. Damnit. Crashed for a couple hours and totally f'd up my night, but went to the gym anyway. Had a zone bar before, figured it was OK to have some solid food in prep for squats. (Been drinking protein shakes only after getting home in preparation for Velocity Diet)
W/U 1m bike
Squats:
45x10, 8 - knee still iffy from skateboard wreck. poop.
135x5, 185x5 - trying to get used to new grip per Rippetoe, it sucks.
Workout: Planned on 5x5 heavy. Pussed out and did this instead:
225x5, 275x5, 315x3, 3, 3 (w/ new "proper" grip)
Felt "OK" at best. Lower back and adductors weaker than I want, but oh well. 500 feels like an eternity away. I have been doing a bunch of research on Westside techniques and might have to give it a try. Too bad nobody mixes that with Crossfit to be crazy strong AND fast. Turns out the CF WOD was 3, 3, 3, 3, 3 so at least I can say I did the WOD if nothing else.
OHP: First time doing this since shoulder surgery. I was real nervous and took it pretty easy.
45x8, 95x8
115x5, 5, 5
Perfect form, less grinding and clicking in shoulder than I expected. Not too bad. Lower back screaming a bit. Deadlifts + running = worn out core.
Close-Grip Bench: My triceps are weak, and I was hoping this would be easier on my shoulders.
45x10, 8
95x5
135x5, 5, 8
Easy. Felt decent. Can feel the pressure on shoulder so I need to progress slowly.
W/D 1m bike
Maybe I just can't get into traditional "slow" workouts as much anymore (2+ min rest between work sets tonight), but this whole thing felt kinda meh. It didn't help that I was SURROUNDED by stupid shit tonight. The guy behind me while I was doing squats spent the entire time doing POWER CURLS! He literally chalked up and threw his entire body into each rep, while talking himself up non stop. It's a shame, because he looks like he could be really strong...just misguided. Then there was the 315 1/8 bounce squatter kid who alternated those with 1/2 lunges holding tens in each hand...bouncing. Very odd. I was actually worried he might crush himself if he went down more than 3" on his "squats." I couldn't tell if I would enjoy that or feel bad. Didn't get the chance to see it anyway.
Thursday, February 28, 2008
2.26.08
Today's workout can be looked at two ways. OK, one way: I failed. On the other hand, I pushed myself very hard and did a lot of work, work that'll help me attain my goals. But the bottom line is I failed to achieve my goal of running 2 miles straight, and for that, I punished myself.
Bike 1 mile, <4min
.25 @ 4mph
1.5 @ 5.8mph
I just couldn't convince myself to go any further. I had a million excuses in my brain, and in a weak moment, lowered the speed back to my recovery walking speed.
.25 @ 3.5mph
During my walk I had enough time to think about how disappointed in myself I was. I gave up with the finish line in sight. Bullshit. I wouldn't accept that from anyone else, why did I let myself stop? I decided to get the last 2 laps in a harder fashion, with intervals.
.25 @ 6.5
This is faster...but felt better. It's like I can actually stride. Hmm. Hard, yes, but not as hard as I thought it'd be.
.25 @ 3.5
Recovery, heart rate quickly falls back into high 130's. One more to make up for my last lap that I should have ran.
.25 @ 6.5mph
Nice. It's tough, but doable.
.25 @ 3.5
Bullshit. Running straight through would have been harder. This is pussy shit. Punish yourself, you pansy.
.25 @ 7.0
This is more like it! Ouch, ouch, ouch. Heart rate hit 180.
.25 @ 3.5
OK...if my HR goes back to 130's, I'm doing another 400m. 139? Crap.
.25 @ 6.5
Knees, shins, everything starting to hurt. This is good enough.
.25 @ 3.5
Total 4 miles, 49 minutes, avg HR 156, Peak HR 180.
1.5m stats - avg HR 165, Peak HR 174
Mixed emotions, but overall, I think I did the right thing. Squats tomorrow are gonna be tough. I really prefer this style to grinding out the long run.
Bike 1 mile, <4min
.25 @ 4mph
1.5 @ 5.8mph
I just couldn't convince myself to go any further. I had a million excuses in my brain, and in a weak moment, lowered the speed back to my recovery walking speed.
.25 @ 3.5mph
During my walk I had enough time to think about how disappointed in myself I was. I gave up with the finish line in sight. Bullshit. I wouldn't accept that from anyone else, why did I let myself stop? I decided to get the last 2 laps in a harder fashion, with intervals.
.25 @ 6.5
This is faster...but felt better. It's like I can actually stride. Hmm. Hard, yes, but not as hard as I thought it'd be.
.25 @ 3.5
Recovery, heart rate quickly falls back into high 130's. One more to make up for my last lap that I should have ran.
.25 @ 6.5mph
Nice. It's tough, but doable.
.25 @ 3.5
Bullshit. Running straight through would have been harder. This is pussy shit. Punish yourself, you pansy.
.25 @ 7.0
This is more like it! Ouch, ouch, ouch. Heart rate hit 180.
.25 @ 3.5
OK...if my HR goes back to 130's, I'm doing another 400m. 139? Crap.
.25 @ 6.5
Knees, shins, everything starting to hurt. This is good enough.
.25 @ 3.5
Total 4 miles, 49 minutes, avg HR 156, Peak HR 180.
1.5m stats - avg HR 165, Peak HR 174
Mixed emotions, but overall, I think I did the right thing. Squats tomorrow are gonna be tough. I really prefer this style to grinding out the long run.
Monday, February 25, 2008
Ouch
Well, in a very smart move yesterday, I decided to find out the hard way that "carving" longboard skateboards don't tend to handle well at 30-35mph. In fact, they get extremely squirrelly. From my lesson, I earned a very sore body, some major road rash on my left love handle, a skinned knee & elbow, and a very worrying left shoulder pain, again. Doh.
Managed to work outside on the house for a few hours, though, and fix up the front garden bed in preparation for listing the house. Then I hit them gym, though I was already pretty tired.
It was a B2 day, pull. I'm trying to alternate heavy and light when doing the push/pull days. Last workout was 21, 9 of deads and jumping pullups, so this time I thought I'd try something a little heavier. 5x5 deads and 10x3 pullups. Got through the 5 sets of deads and was exhausted. Just went with single jumping pullups, and by the time I hit 25, I was done. I can't wait until I can do real pullups!
W/U: 1 mile bike, 4 min
Deadlift:
WU: 135x5, 225x3
315 x 5, 5, 5, 5
365 x 5
1-2 min rest between sets
Pullups: 25 jumping pullups, slow descent. All singles with a few breaths between.
W/D: 1 mile bike, >4 min
Note: I was wasted by the end of this. Dripping sweat and exhausted. Not much in the tank today. However...I AM A MAN! Glad I made it to the gym. Looking forward to distance running tomorrow - my 2 mile day! Yikes.
Managed to work outside on the house for a few hours, though, and fix up the front garden bed in preparation for listing the house. Then I hit them gym, though I was already pretty tired.
It was a B2 day, pull. I'm trying to alternate heavy and light when doing the push/pull days. Last workout was 21, 9 of deads and jumping pullups, so this time I thought I'd try something a little heavier. 5x5 deads and 10x3 pullups. Got through the 5 sets of deads and was exhausted. Just went with single jumping pullups, and by the time I hit 25, I was done. I can't wait until I can do real pullups!
W/U: 1 mile bike, 4 min
Deadlift:
WU: 135x5, 225x3
315 x 5, 5, 5, 5
365 x 5
1-2 min rest between sets
Pullups: 25 jumping pullups, slow descent. All singles with a few breaths between.
W/D: 1 mile bike, >4 min
Note: I was wasted by the end of this. Dripping sweat and exhausted. Not much in the tank today. However...I AM A MAN! Glad I made it to the gym. Looking forward to distance running tomorrow - my 2 mile day! Yikes.
Thursday, February 21, 2008
Goals for this year
I've pretty much had these goals forever, and haven't gotten serious about them. I think I'm finally serious about 'em
Weights:
Squat 1RM 500lb
Deadlift 1RM 500+lb
No wraps, straps, or any of that junk, of course.
Bench 1Rm 225, 275, 315
I was doing 225 for reps before my shoulder surgery...but have lost it all. I have a long way to go. I've wanted to bench 315 since I was a kid - who doesn't? Not that important, but I will do it anyway.
Crossfit Total (CFT) 1225lb (this was the #1 CFT at the 2007 CF games by Connor Banks - the top 4 men had CFTs of 1000+)
Running:
Run 1 mile, <8min, <7min
Run 5k @ 8min/mile pace
400m <1:20
That's a good start. In all honesty, my #1 goal is the squat. It's my strong point, but even then, I've never come close to 500. My best was last year before surgery at I believe 415 or so. For running, I have a long way to go, but I think any "fit" man should be able to run a sub 8 minute mile at any time, and it'd be nice to be able to string those together for some distance. A single mile under 7 min would be mighty impressive.
Of course, I have to come to grips with the fact that I won't attain most of these goals at 250+ pounds. Ideally, I'd like to be around 225 and 10% body fat someday, but even if I was just below 15% I think I'd be thrilled...
Weights:
Squat 1RM 500lb
Deadlift 1RM 500+lb
No wraps, straps, or any of that junk, of course.
Bench 1Rm 225, 275, 315
I was doing 225 for reps before my shoulder surgery...but have lost it all. I have a long way to go. I've wanted to bench 315 since I was a kid - who doesn't? Not that important, but I will do it anyway.
Crossfit Total (CFT) 1225lb (this was the #1 CFT at the 2007 CF games by Connor Banks - the top 4 men had CFTs of 1000+)
Running:
Run 1 mile, <8min, <7min
Run 5k @ 8min/mile pace
400m <1:20
That's a good start. In all honesty, my #1 goal is the squat. It's my strong point, but even then, I've never come close to 500. My best was last year before surgery at I believe 415 or so. For running, I have a long way to go, but I think any "fit" man should be able to run a sub 8 minute mile at any time, and it'd be nice to be able to string those together for some distance. A single mile under 7 min would be mighty impressive.
Of course, I have to come to grips with the fact that I won't attain most of these goals at 250+ pounds. Ideally, I'd like to be around 225 and 10% body fat someday, but even if I was just below 15% I think I'd be thrilled...
Workouts so far this year...
Workouts since I started my latest push to not suck. Location is a local Globogym unless otherwise specified. Most Warmups included. HRs posted where available. Ditto with bodyweight.
1.24.8
~260lbs
(Track)
Walk 400m
10 x Situps, Pushups, Squats
Walk 400m
10 x Situps, Pushups, Squats
Run 400m 1:38
3 minute near-passout "rest"
More Squats, Situps
Walk 800m
Avg HR 148, Peak HR 184
1.26.8
Bike 5 min
Deadlift 135 x10
Deadlift 225 x 21
1.28.8
(Track)
Walk 400m
15 Situps, 5 Pushups, shoulder pain
Run .75 mile: 7:23
Walk 400m
Avg HR 160, Peak HR 178
1.29.8
(Home)
10 rounds for time: 15 squats, 10 pushups
Just under 15 minutes
Avg HR 141, Peak HR 155
2.1.8
2 rounds for time: 15 x (225lb Deadlift, 95lb Thruster)
9:45
Avg HR 161, Peak HR 180
2.1.8
Bike 5 min
10 x Decline Situps, Pushups, Back Extensions
Run 1 mile (started @ 6.2mph for .25 mile, then lowered to 5.8)
Bike 5 min
Avg HR 161, Peak HR 180
2.2.8
(Park)
Walk .33 mile
50 reps for time: Jumping Pullups, Pushups, Situps, Squats
14:48
Avg HR 154, Peak HR 169
2.6.8 - CF WOD
Bike 5 min
Squat W/U: 45x8, 8, 135x5
Squat WOD: 185x3, 225x3, 275x3, 315x3, 335x3
Shoulder Punishment: Seated DB OHP: 40x8, 8, 8
Avg HR 131, Peak HR 154
2.7.8
Bike 1 mile (HR ~120)
Walk .25 mile @ 4mph (HR ~130)
Run 1.25 mile @ 5.8mph (HR up to 175)
Walk .5 mile @ 3.5mph (HR ~130)
Bike 1 mile (HR ~120)
Decline Situps x 10, 5, 5
(Forgot HR monitor watch, just wore strap, readings taken from machines)
2.13.8 - Delayed CF WOD (DL 1x7 max effort)
Bike 1 mile
Deadlift Warmup: 135x5, 225x3
Deadlift: 315x1, 365x1, 405x1, 425x1, 405x1, 315x3
Previous PR: 375x5? Never maxed before. All lifts over 400 new PRs.
Assisted Pullups: 10, 5, 5
Bike 1 mile
2.14.8
Bike 1 mile
Walk .25 mile @ 4mph
Run 1.5 mile @ 5.8mph
Walk .25 mile @ 3.5mph
Avg HR ~160's, crept to peak HR 181
(Forgot HR monitor watch, just wore strap, readings taken from machines)
2.16.8
For time: 2 rounds, 21 and 9 reps: 225lb Squat, Pushups
8:07
2.19.8
Bike 1 mile
For time: 2 rounds, 21 and 9 reps: 225lb Deadlift, Jumping Pullups
7:38 Avg HR 166, Peak HR 176
Bike 1 mile (nearly puked)
2.20.8
254.5lb
Bike 1 mile
Walk .25 mile @ 4mph
Run 1.75 mile @ 5.8mph
Walk .25 mile @ 3.5mph
Decline Situps 3x8
Bike 1 mile
Avg HR low 170's (noticeable improvement from earlier runs), Peak HR 178
(Forgot HR monitor watch, just wore strap, readings taken from machines)
***Marks one week with no Celebrex or Advil for shoulder and/or knees***
2.21.8 - repeat workout from 1.29.8
253.5lb
10 rounds for time: 15 squats, 10 pushups
10:35
Avg HR 146, Peak HR 162
4+ minute reduction
1.24.8
~260lbs
(Track)
Walk 400m
10 x Situps, Pushups, Squats
Walk 400m
10 x Situps, Pushups, Squats
Run 400m 1:38
3 minute near-passout "rest"
More Squats, Situps
Walk 800m
Avg HR 148, Peak HR 184
1.26.8
Bike 5 min
Deadlift 135 x10
Deadlift 225 x 21
1.28.8
(Track)
Walk 400m
15 Situps, 5 Pushups, shoulder pain
Run .75 mile: 7:23
Walk 400m
Avg HR 160, Peak HR 178
1.29.8
(Home)
10 rounds for time: 15 squats, 10 pushups
Just under 15 minutes
Avg HR 141, Peak HR 155
2.1.8
2 rounds for time: 15 x (225lb Deadlift, 95lb Thruster)
9:45
Avg HR 161, Peak HR 180
2.1.8
Bike 5 min
10 x Decline Situps, Pushups, Back Extensions
Run 1 mile (started @ 6.2mph for .25 mile, then lowered to 5.8)
Bike 5 min
Avg HR 161, Peak HR 180
2.2.8
(Park)
Walk .33 mile
50 reps for time: Jumping Pullups, Pushups, Situps, Squats
14:48
Avg HR 154, Peak HR 169
2.6.8 - CF WOD
Bike 5 min
Squat W/U: 45x8, 8, 135x5
Squat WOD: 185x3, 225x3, 275x3, 315x3, 335x3
Shoulder Punishment: Seated DB OHP: 40x8, 8, 8
Avg HR 131, Peak HR 154
2.7.8
Bike 1 mile (HR ~120)
Walk .25 mile @ 4mph (HR ~130)
Run 1.25 mile @ 5.8mph (HR up to 175)
Walk .5 mile @ 3.5mph (HR ~130)
Bike 1 mile (HR ~120)
Decline Situps x 10, 5, 5
(Forgot HR monitor watch, just wore strap, readings taken from machines)
2.13.8 - Delayed CF WOD (DL 1x7 max effort)
Bike 1 mile
Deadlift Warmup: 135x5, 225x3
Deadlift: 315x1, 365x1, 405x1, 425x1, 405x1, 315x3
Previous PR: 375x5? Never maxed before. All lifts over 400 new PRs.
Assisted Pullups: 10, 5, 5
Bike 1 mile
2.14.8
Bike 1 mile
Walk .25 mile @ 4mph
Run 1.5 mile @ 5.8mph
Walk .25 mile @ 3.5mph
Avg HR ~160's, crept to peak HR 181
(Forgot HR monitor watch, just wore strap, readings taken from machines)
2.16.8
For time: 2 rounds, 21 and 9 reps: 225lb Squat, Pushups
8:07
2.19.8
Bike 1 mile
For time: 2 rounds, 21 and 9 reps: 225lb Deadlift, Jumping Pullups
7:38 Avg HR 166, Peak HR 176
Bike 1 mile (nearly puked)
2.20.8
254.5lb
Bike 1 mile
Walk .25 mile @ 4mph
Run 1.75 mile @ 5.8mph
Walk .25 mile @ 3.5mph
Decline Situps 3x8
Bike 1 mile
Avg HR low 170's (noticeable improvement from earlier runs), Peak HR 178
(Forgot HR monitor watch, just wore strap, readings taken from machines)
***Marks one week with no Celebrex or Advil for shoulder and/or knees***
2.21.8 - repeat workout from 1.29.8
253.5lb
10 rounds for time: 15 squats, 10 pushups
10:35
Avg HR 146, Peak HR 162
4+ minute reduction
I haven't update this in forever. Why? I've mostly been keeping my workout log on TRS. But, I wouldn't want anyone I ever want to respect me to have to waste their time on TRS, so I got to thinking - might as well update the stuff here as well.
Quickish boring recap: I turned 28 in January. I've been hovering around 245-255 for the past couple years I guess. I'm 6'1", and that puts me anywhere from 25-30% body fat...it's like I ate an Olsen twin and she's never left. I love eating. I drink all the time. But I also love working out - almost as much as I love reading or thinking about working out.
I've been spending an hour or two every day on the crossfit site, and visit the Gym Jones site every other day or so. I peruse other sites, and when bored, have even been known to re-read the same articles over and over again on t-nation.
But still...I'm fat. I've always been more of a "think-er" than a "do-er." Lately I've been trying to "do." Hopefully it lasts.
I started working out in earnest last year with my friend and girlfriend. We did pretty well - making some killer progress mostly following a Mark Rippetoe "Starting Strength" program. I didn't lose much weight but I gained noticeable muscle mass and was probably the strongest I've ever been. I continued wakeboarding, and even tried the Velocity Diet in an attempt to get back into the 230's. Those two things collided in an ugly wakeboarding crash that resulted in a concussion (two black eyes, sweet!) and a jacked up left shoulder. I lost all concentration on working out and dieting. Hell, I just lost concentration in general for a few weeks.
Shortly after, in December, I had shoulder surgery. They called it "AC joint decompression." Another way to put it is they poked some holes in me, stuck some shit in my arm, burned off some shit they thought was in the way, and found a naturally separated labrum, but didn't touch it since the recovery would be 6+ months. I started a new job the next Monday. My girlfriend accepted a relocation to Seattle that Friday. Drugged and confused, and hungry, I crept up to 267.5, my all-time heaviest weight. Ugh.
In January, my girlfriend went to Seattle. Since then, I've built a workout schedule that we push each other to follow. It's almost like we're workout partners. We push each other and try to keep each other motivated. We eat slightly better but have a ton of room to improve. I want to transition to a "zone" diet - it just makes sense.
OK, even I'm falling asleep after that ramble, but it pretty much gets the blog up to date. I'll follow this with my latest workouts and hopefully will keep this thing updated as I go.
Quickish boring recap: I turned 28 in January. I've been hovering around 245-255 for the past couple years I guess. I'm 6'1", and that puts me anywhere from 25-30% body fat...it's like I ate an Olsen twin and she's never left. I love eating. I drink all the time. But I also love working out - almost as much as I love reading or thinking about working out.
I've been spending an hour or two every day on the crossfit site, and visit the Gym Jones site every other day or so. I peruse other sites, and when bored, have even been known to re-read the same articles over and over again on t-nation.
But still...I'm fat. I've always been more of a "think-er" than a "do-er." Lately I've been trying to "do." Hopefully it lasts.
I started working out in earnest last year with my friend and girlfriend. We did pretty well - making some killer progress mostly following a Mark Rippetoe "Starting Strength" program. I didn't lose much weight but I gained noticeable muscle mass and was probably the strongest I've ever been. I continued wakeboarding, and even tried the Velocity Diet in an attempt to get back into the 230's. Those two things collided in an ugly wakeboarding crash that resulted in a concussion (two black eyes, sweet!) and a jacked up left shoulder. I lost all concentration on working out and dieting. Hell, I just lost concentration in general for a few weeks.
Shortly after, in December, I had shoulder surgery. They called it "AC joint decompression." Another way to put it is they poked some holes in me, stuck some shit in my arm, burned off some shit they thought was in the way, and found a naturally separated labrum, but didn't touch it since the recovery would be 6+ months. I started a new job the next Monday. My girlfriend accepted a relocation to Seattle that Friday. Drugged and confused, and hungry, I crept up to 267.5, my all-time heaviest weight. Ugh.
In January, my girlfriend went to Seattle. Since then, I've built a workout schedule that we push each other to follow. It's almost like we're workout partners. We push each other and try to keep each other motivated. We eat slightly better but have a ton of room to improve. I want to transition to a "zone" diet - it just makes sense.
OK, even I'm falling asleep after that ramble, but it pretty much gets the blog up to date. I'll follow this with my latest workouts and hopefully will keep this thing updated as I go.
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