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