6/01/13
cleanx10/10
Push upx12
v-upx10
4 rounds in 9:30, v-ups are the hang up here...

Clean rack iso tabatasx1 (four sets/side)
Surprisingly hard....

Trainer max holdx40 seconds lefty and 50 righty

Some sledge work some hand stands

Sidebends
1,2,3,4,5,6,7,8,1,2,3,4,5,1,2,3
67/side in 5:50
Curls 25lb
1,2,3,4,5,6,1,2,3

some one legged calf raises not worth mentioning

Tuck jumps and grasshoppers
TJx6, 11x3
Grasshopperx12x3
in 10:00

5/31/13
TGUx5x1 in 9:00

1 minute of 2H swings:1 minute shoulder bridge
36, 32, 30,31,29
158 swings in 10:00

Hindu squat
37,20,6,10,13,5,11,13
125 in 10:00
Right hip does not like these for some reason....and I suck at them.

1clean+3jerks
4x3/3
2x1/1
42 jerks/side
24cleans/side
10:00

Wall sumo DL and rear band pull aparts
30, 16, 10, 10 (DL)
16, 12, 10 10 (pull aparts)
10:00

5/30/13

Halox5/3/2/1 7 5
Sidebendx20 20 12
V-crunch 33 25 25
Calf raisex3x60

2 rounds in 10:12, 3 in 14:15
Pretty bad

1 hand swingx4x10
2hand swingx4x20
Dipsx4x10
16:30

Split jumps
20, 10, 10, 10, 12,10,12,10,10
104 total, 97/side 10:00

Shoulder touch Push up and 20 seconds of mountain climbers
20, 10, 12, 10
10:00

Way behind on the log

5/28/13

clean and press
7/7/3/3
3/3/2/2/2/2
4/4/2/2
3/3/1/1/1/1
4/4
3/3/2/2
1/1/1
38/side in 10:00 left side was weak

2 Hand swing
55, 35, 20, 15, 15, 11, 7
158 total 10:00
Grip was limiting

Later in the afternoon
Burpees
6x(1, 2,3, 4)
60 total in 10:00

5/27/13

Ft El. PUx10
1H swingx10/10
V-crunchx25
KB rowx10/10
5 rounds in 17:00
6 rounds in 22:10
yeah....that's embarassing

Conventional 1 Hand DL
L 27,10,10,3
R 20, 10,10,10
50/Side in 9:40

5/28/13
BW 198.5
16% BF

C&P
7/7/3/3
3/3/2/2/2/2
4/4/2/2
3/3/1/1/1/1
4/4
3/3/2/2
1/1/1
38/side in 10:00

2H Swing
55, 35, 20, 15,15,11,7
158 swings in 10:00, Grip was the limiting factor here.

Went to work came back
Burpees
6x(1 2 3 4)
60 reps in 10 minutes. 5 rep best woo!

5/25/13
BW 197.5
BF 16%

Fasted Walking
3.09 miles in 1:30
276 Cal

4.5g BCAA
Feet elevated Parallette PU and 1 hand swing (done each hand)
1 2 3 4 5 6 7 8 1 2 3 4

Did 1 leg CRx10/10, wall squatx3, F#1OCx1 between each set


Circuit
1 hand swingx5
Cleanx5
jerkx5

Once each side is one circuit did 5 in 9:22

Hindu squats
30, 15, 10, 16,15,10,7,7,7, 11
128 in 10 Minutes...pretty terrible

Split jumps
16, 6,6,6,6,10,8,8,10,6,8,6,6,6,8
88/side in 10:00
Not awful...I hope.

5/22/13
Posted a day late
1leg Pux10/10
v-upsx12
wall squatx10
1 leg CRx10/10
3 rounds in 9:30
4 rounds in 16:00
TERRIBLE

Wall squatx5x8
Crush SLDLx24kgx10 then 4x8
10:30
Surprisingly hard

Suit case DL
25/25, 16/16, 11/11
52/side ten less than previous best in this time frame
10:00

2H swings 1:00 on 1:00 off. If swings couldn't be done for the whole minute the bell was held in the to of a deadlift position
38, 16, 20, 22
96 reps in 7 minutes
Grip was the limiting factor here

5/23/13
199.6 lbs
15.9% BF
Fasted NEPA
Walked
1.85 miles in
55 minutes

5/21/13
BW 199.5
BF 15%

Frog stand
N-sit
Trainer overcushx10 seconds
Took about 10 minutes

Circuit
Dipx6
1H swingsx5/5
1H cleansx5/5
Pushupsx10
Squatx15
Halosx5/5
1leg calf raisesx15/15
x5
32:00
Got interrupted, but this was still slow as molasses

5/20/13
BW 199.1
BF 16%
Pre-workout 7.6g BCAA
Warmed up with some calf raises, gripper work and sledge work

Dive bomber push ups super seted with 24kg KB rows

DBPU
8
5x4 (sxr) 28 total
KB row
6x6/6 36 total
10:00
RPE 6
Strength held me back here not cardio

Palms up rear delt band wide squats
10
3x5
4x3
37 total
Trainer close
5x5/5
25 total
RPE 4
Wanted to work on squat form, focusing on even upper back activation and glute activation

Miniband OHSQ with wall x3 3 3
Walking lunge
40 34 40
1leg calf raise 2x12/12
10:00
RPE 7

Side bends
20/20, 19/19, 10/10
Not great

Feet elevated parallete push ups
1 2 3 4 5 6
2H swings
1 2 3 4 5 6
6:40
Easy just getting some volume in

1:00 Rapid hand action followed by 1:00 shoulder bridgex3

Fairly easy, I should do some more cardio intensive work tonight.
Post 22g whey protein

Weighed in at 197.3 today (although on a different scale). Did a fasted hike of I'm guessing 2 miles and then had a smallish meal and then slept for most of the day. So...massive caloric deficit yesterday.

The impedance device measures my BF% as 16.8 which is as high as it's been in the past month plus. I'm hoping it's mistaking muscle for fat as I've definitely gained some muscle I'll be sure to check with calipers/measuring tape later.

I think my current goals should be biased towards weight loss and conditioning. I'll try and state them here but they will likely need revision.

Short term goals (a few months)
-500 squats in 10 minutes
-Sub 10% body fat
-100+ burpees in 10 minutes
-Regain my 1 arm push ups
- Regain my pistols
- 20 bodyweight pull ups

Longer term (Some period longer than a few months)
- Resting heart below 60 bpm
- 30" vertical leap
- 200 snatches in 10 minutes with 24kg bell. Using Girevik standards.
-5 handstand pushups against a wall

1/25/13

In a rush with blisters on my hands so took it somewhat easy. Walk 1 mile. EDT 10:00 Push ups 20 13 13 5 10 9 10 10 90 pushups total, left trap/shoulder/ neck was giving me grief. BW 215 after water and coffee. last night was a refeed so that may not be as horrible as it seems.

1/24/13

Forgot to log a few work outs 1/22/13 20lbvestx3 miles I think? maybe two EDT 10:00 20lb vest Wide squat 25 12 6 10 Jerk 5 7 5 5 PATHETIC 1/23/13 C&P 24kg 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 51 reps a side in 14 minutes 1/24/13 Walked in the park KB clean 24kg 1 2 3 4 5 6 1 2 3 4 1 2 3 4 1 2 3 8 2 1 58 cleans total in 10:00 rest 5:00 Squats 100 6 4 15 125 squats in 10:00 5 minutes rest Jerks 1 2 3 5 3 8 2 2 2 2 2 2 6 2 42 jerks a side in 10:00 Rest 5 minutes 1 hand swings 1 2 3 4 5 1 2 3 1 2 3 1 2 3 1 2 3 1 2 1 2 5 50 swings a side, 100 total in 10:00 Fairly brutal...

1/21/13 Caffeine+nicotine Creatine 5g BCAA 10g EDT 14:50 goblet lunge (24kg) 7/7 5/5 5/5 5/5 5/5 5/5 64 reps total 32/side Pushups 5x15 75 reps total...surprisingly difficult walked 3 miles Effort followed by 1 min rest, alternated swings and suitcase DL 24kg Hip fatigue became the limiting factor here 113 total swings mix of one and two hands, with some holds in there 104 suit case DL's 52/side Walked 2 miles Broke fast with 4.5 g fish oil and 50+g protein

1/19/13 EDT 15:00 Dips 6,3,5,5,8,1,3,3,1 30 total Wide stance squats 20, 11, 10, 20, 5,5,5,2 79 total Pretty weak 24kg KB C&P, clean every rep 1,2,3,4,1 3,4 1,2,3 4,1,2 (this section done in 9:20, 33 reps total) 1,2,3,1,2,1 (15:30 40 reps) 2 1 2 2 1 2 (50 reps/side in 20 minutes) Walked 2 miles.

Revenge of the blah

1/18/13 Felt sluggish and awful yesterday. Took an Amp sugar and all before this workout Swings+ squats 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 In 20 minutes. Walked 3 miles.

1/15/13

Had some carbs last night and day before, felt like shit before hand. BW ~213 Push ups and squats 1 2 3 4 5 6 7 8 9 10 6:30 total 10 9 8 7 6 5 4 3 2 1 14:27 let's try and get the first half under 5 minutes and the total time under 10 walk 1 mile 18 minutes 24kg clean and press, clean every rep 1 2 3 1 2 3 1 Need to get used to working through fatigue.

blargy blarger blarged

1/12/13 curls 25x30/30 walk 1 mile narrow squatsx100 rest pause, no walking in pauses walk 1 mile pushupsx27 (??!!) walk 1 mile Belly breaths, stomach flatteners and vacuums

blah blah blah blah

1/8/13 2 mile walk wearing 20 lbs took 35 minutes 1/9/13 EDT lunges 50, 30, 20, 22, 14 136 total previous PR 106= 23% improvement Push ups, no paralletes 20, 20, 15, 12 77 Last time I used paralletes and got 53 1 mile walk in 18 minutes (minus a few minutes to talk down the angry dog)

1/07/13 Did a little circuitish thing KB press 2 hand swing 1 mile walk Press and swing were done with 24kg, press more strengthy, swing more intervally. Did as follows Press 1 2 3 4 1 2 3 4 1 2 3 1 2 3 1 2 1 2H Swing 32, 40, 32 3 miles of walking, one mile between sets of swing and press Took 1 hour 7 minutes. Next time I will track the time per mile so I can measure progress there. Ideally I'll run it eventually, right now my conditioning merits only walking.

Back to something resembling the grind stone, post stats later Today took 15 minutes and did walking lunges 43 28 26 10 ____ 110 Parallete push ups 17 7 14 7 8 ___ 53 Terrible but considering I haven't done any physical activity in a year...