Wow, my form is pretty rough. When I get my camera back I'll be getting video footage so I can figure out what's wrong.
Warm up:
15 sit ups
15 push ups
10 OHS
15 pull ups, 60lbs assisted
15 dips, 60lbs assisted
4 sets of 1 full bodyweight pull up
1 full bodyweight dip
Knees to elbows progression: 3 knees to parallel, legs bent
Squat, 5 reps:
95 - 95 - 115 - 115 - 115
Today I'm eating paleo. I don't know what I'll do tomorrow, or beyond that, but just for today I'm eating all paleo.
Tuesday, August 5, 2008
Monday, August 4, 2008
Updated Goals
Weight & Nutrition
Goal Weight: ~120 lbs
Goal Bodyfat: ~18-20%
Goal Diet: Paleo
Fitness
Goal Skills: Hanging knees to elbows, L-sit for 10 seconds, Pull-over, Handstand push-up, Pistol
Hiking Goal: Local ridge-line hike, 1.5 miles/800ft elev. gain: 30 minutes with 40 lbs.
And now for the ugly truth:
Current Weight: 150 lbs
Current Bodyfat: ~32%
Current hike time: 35 minutes
Goal Weight: ~120 lbs
Goal Bodyfat: ~18-20%
Goal Diet: Paleo
Fitness
Goal Skills: Hanging knees to elbows, L-sit for 10 seconds, Pull-over, Handstand push-up, Pistol
Hiking Goal: Local ridge-line hike, 1.5 miles/800ft elev. gain: 30 minutes with 40 lbs.
And now for the ugly truth:
Current Weight: 150 lbs
Current Bodyfat: ~32%
Current hike time: 35 minutes
Friday, August 1, 2008
Michael, 08731
3 Rounds for time:
800 M Run
50 Back Extensions
50 Sit-Ups
Time: 25:29
08731 Food:
Breakfast: 1 bag of mixed veggies, 4 cups (broccoli, cauliflower, carrots, small amount of red peppers and corn)
4 oz chicken breast
1 bowl (1 cup) granola
Lunch: none
Dinner: 2 cups ice cream
Dinner was funny. Got home, no pasta left for me. OK, so I made a yummy burrito with cheese, beans, grilled onions and chicken. Take it out of the microwave and DROP it! I was pissed, so I just had ice cream. My coping skills are astounding!
800 M Run
50 Back Extensions
50 Sit-Ups
Time: 25:29
08731 Food:
Breakfast: 1 bag of mixed veggies, 4 cups (broccoli, cauliflower, carrots, small amount of red peppers and corn)
4 oz chicken breast
1 bowl (1 cup) granola
Lunch: none
Dinner: 2 cups ice cream
Dinner was funny. Got home, no pasta left for me. OK, so I made a yummy burrito with cheese, beans, grilled onions and chicken. Take it out of the microwave and DROP it! I was pissed, so I just had ice cream. My coping skills are astounding!
Thursday, June 12, 2008
Food, 080612
Unintentional intermittent fasting today, didn't eat breakfast and my lunchbreak is non-existent, hence no food until around 4:45ish.
4:45 - Rich & Sassy Salad, with pork, bacon, cheese, potato strings, and honey dijon dressing.
6:00 - Wild Sockeye Salmon Caesar Salad
8:30ish - Handful of french fries, carrots with ranch dressing.
So in case it's not obvious, I'm not worrying about strict paleo foods right now, instead I'm focusing on eliminating one group at a time -- currently proccessed grains. Dairy, tubers and dressings will probably go in the future, but for now they'll keep me sane.
Rest day, Michael tomorrow morning.
4:45 - Rich & Sassy Salad, with pork, bacon, cheese, potato strings, and honey dijon dressing.
6:00 - Wild Sockeye Salmon Caesar Salad
8:30ish - Handful of french fries, carrots with ranch dressing.
So in case it's not obvious, I'm not worrying about strict paleo foods right now, instead I'm focusing on eliminating one group at a time -- currently proccessed grains. Dairy, tubers and dressings will probably go in the future, but for now they'll keep me sane.
Rest day, Michael tomorrow morning.
Wednesday, June 11, 2008
Deadlift
080611
Deadlift
3x3x3x3x3
135lbs
155lbs
185lbs
205lbs (failed)
185lbs
I love deadlifts! If I can do 185 for 3 reps, I'm looking forward to what my 1 rep max is! Maybe I'll be at 225 soon?
Edit: Odd, I just plugged my 3 rep max into a calculator and it says my max should be 196, when I can pull at least 205, if not 215 on a good day for one rep! I must have more strength to endurance or something, weird!
Deadlift
3x3x3x3x3
135lbs
155lbs
185lbs
205lbs (failed)
185lbs
I love deadlifts! If I can do 185 for 3 reps, I'm looking forward to what my 1 rep max is! Maybe I'll be at 225 soon?
Edit: Odd, I just plugged my 3 rep max into a calculator and it says my max should be 196, when I can pull at least 205, if not 215 on a good day for one rep! I must have more strength to endurance or something, weird!
Tuesday, June 10, 2008
135 pound Squat clean, 7 reps,
15 Handstand push-ups,
for time.
Modified the HSPU, feet supported by a 3' box, and the cleans were with 75lbs. At the end of my first set I thought "Ok, maybe 3 rounds instead?" but by the end of the third I wanted to do all 5, just so I could say I did. Was dizzy and barely able to walk afterward.
Time: 14:24
15 Handstand push-ups,
for time.
Modified the HSPU, feet supported by a 3' box, and the cleans were with 75lbs. At the end of my first set I thought "Ok, maybe 3 rounds instead?" but by the end of the third I wanted to do all 5, just so I could say I did. Was dizzy and barely able to walk afterward.
Time: 14:24
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