January 10, 2007

Run @ 1% Incline - 1 min@3 mph, 1 min@5 mph, 1 min@7 mph, 1 min@9 mph, 1 min @ 5 mph = 0.48 miles
X-band walk - 6, 6, 6
external rotation - 10 x 9, 12.5 x 9, 12.5 x 9
wrist extension - 12.8 x 8, 10 x 9, 10 x 9
push-up plus - 10, 9, 9

barbell row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 205 x 4, 205 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
bench press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 205 x 4, 205 x 4, 185 x 8, 165 x 12

chin-up - 35 x 4, 35 x 4, bw x 12
(superset with full rest 90 seconds)
db shoulder press - 60 x 4, 60 x 4, 30 x 12

DB upper body russian twist - 10 x 6*, 15 x 6*

Notes:
-New Rules of Lifting Strenght II workout B

January 9, 2007

January 10, 2007

KB = 53 #
Swings - 2H x 10, 2 H x 10, L/R x 5, Power Bomb x 5
Dynamic warmup
Stick Dislocates - 5, 5, 5, 5
OHS - stick x 15, stick x 10

2 Rounds
10 kb snatch
10 1-arm kb swings
10 burpees

Time = 3:30

Snatch ladder - 1, 2, 3, 4

Notes:
-It was supposed to be 5 rounds but my KB snatch is really really just crap, kept smashing my forearm and my shoulder was noisy again! UGH So I threw in the snatch ladders to work on my KB snatch.

January 8, 2007

January 8, 2007

Row@5 - 500m 1:45
band dislocates - 5, 4, 5
external rotation -20 x 4, 20 x 4
wrist extension - 20 x 4, 20 x 4
pushup plus -4, 4

OHS - 45 x 5
Squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 4, 225 x 4, 225 x 4, 135 x 12
1/4 squat - 225 x 3, 275 x 3,295 x 3, 315 x 3
good morning - 65 x 12, 65 x 12, 65 x 12
superset with no rest
hammer lunge - overhead - 5 x R/24, 5 x L/24, 5 x R/24
swiss-ball crunch - 15, 15, 15

Row@5 - 500m - 2:06

Notes:
-New Rules of Lifting Strenght II workout A
-I forgot the workout sheet so the reps and sets for the good morning and lunge are messed up.
-Squats - Olympic style squats, I can definitley go up in weight but I didn't want to make the mistake I made with Strength I and go to my max weights right off the bat.
-1/4 squats - 315 was still really really easy I can definitely go up a bit

Intermittent Fasting Experiment

After buying the issues on Intermittent Fasting from the Performance Menu #6 and #16, I decided to embark on an IF experiment. Starting Saturday January 6, 2007 for at least a month and see how it turns out. During this month I will be doing the Strength program phase II from The New Rules of lifting book.

height- 69"
BW - 194 lbs
BF - ~15%

Rules for right now:
-I eat between 9-10 am thru 6-7 pm I will eat dinner with my family and dinner time needs to be flexible.
-I have green tea and water throughout the day.
-Coffee- 2x a day on training days, otherwise 1x a day, 2 tbsp of heavy cream (Just started since I saw a few people here did it and the Lights Out book recommended it, so the reason why?) and some splenda (I know I know...but 1 thing at a time)
-180-200 grams of protein per day
-80-100 grams of fat per day
-150-200 grams of carbs per day - dependent upon if it's a training day or not - During the day it's mostly broccoli/spinach and typically 60g's total with Pre/Post WO drink and then a higher carb intake at dinner time with family.
-8.5-9.5 hours of sleep - Hard to keep with a 18 month old, but I'm trying.
-Fish oil - with first and last meals of the day, it's 30% EPA/DHA so I aim for 10 caps per meal.

The experiment link http://www.performancemenu.com/forum/showthread.php?t=361


A big thanks to Robb Wolf of the Performance Menu!

January 4, 2007

January 4, 2007

external rotation - 8 x 10, 8 x 10, 8 x 10
wrist extension - 8 x 10, 8 x 10, 8 x 10
push up plus - 10, 10, 10
overhead squats w/ stick - 15, 15, 15
shoulder dislocates w/ stick - 3, 3, 3

SMR - 15 minutes

January 3, 2007

January 3, 2007

60 minutes of Self Myofascial Release on Foam roller

overhead squats w/stick - 12, 12 , 12
shoulder dislocates w/stick - 5, 5, 5, 5, 5

stretching - 10 minutes

December 20, 2006 - January 3, 2007

December 20, 2006 - January 7, 2007

Rest - Vacation in NY and relaxing at home with the family taking a long deload time and ready to get back into it very soon! January 8th will be my first day back on the strength training. Between the 4th and the 8th I'll be doing mobility/SMR and possibly some metcon depending on my schedule.