7 Jan 13

Today, I ran just under 5 miles.

Breakfast consisted of a protein shake - Muscle Milk protein shake - 32 grams of protein
Lunch - Jimmy John's turkey sandwich, jalapeno chips, and sweet tea
Dinner - For the BCS Championship game I had to go with Domino's and coke. Not exactly consistent with what I want to do for the year but I'm easing into this slowly, hence my breakfast and lunch choices.
Snack - another Muscle Milk protein shake.

I might do a kettle bell workout later tonight before bed. I don't know yet.

New Year, New Goals

With the New Year comes everybody's new years resolution of losing weight, getting in shape, and having an active, healthy lifestyle. I have the same goals. I want my washboard abs, I want to be strong, and I want to be able to hang with the big boys.

With that said, I'm using this, again, as a check on my fitness and to keep me honest. Every Sunday will be my progress post. Throughout the week I will continue posting my workouts and now, what I'm eating.

I want to gain 10 pounds or so of muscle while losing fat. For this, I will be eating more protein, less unnecessary carbs and more good fats, and less bad fats. I am cutting down my fast food and coke's while increasing my home cooking, to include my lunches and dinners. My diet will be loosely based on the Paleo diet and the Zone diet. My zone will be 40% carbohydrates, 30% protein and 30% fats, with the possibility of a higher percentage of protein while maintaining a base carbohydrate diet to sustain my activity while losing fat.

So, since this is the first post of the year, it will be my starting post and everything to base my progress on.

For my weight calculation, I'm using the Weight Watchers scale.
Weight: 173.9
Body Fat Percentage: 24.0%
Water Percentage: 55.6%
BMI: 26.3

Back in the gym

10 push up
Bench
1 set 15 115
3 sets 10 135
Incline dumbbell
3 sets 10 35
Decline bench machine
8 2 plates
2 x 8 80
Fly on cable cross over
10 20
2x 10 25
Tri rope ext
2x 35
42.5
Tri rope ext up
35
25 x2
Dips
Ab workout 1 three sets

23 July 2012

30 push press
500m row
20 push press
1000m row
10 push press
1500m row

2 mile run
100 push ups
100 flutter kicks

14 May 2012

8 x 800m sprints 1:1 work:rest

07 May 2012

~3.5 miles in 24:33

04 May 2012

6 x 800m sprints 1:1 work:rest

03 May 2012

6 6 6 6 6 press 88 lbs
6 6 6 6 clean practice 88 lbs
10 10 10 shoulder shrugs 133 lbs

Met Con:
5 Man Maker's 20 lbs
10 Kettlebell Swings 30 KGs
15 Sit ups
20 Air squats

02 May 2012

4 mile ruck, 14:40 pace.

1 May 2012

Morning:
Death by 25 meters (out on 11th round)
1 minute each (4 rounds):
push ups
pull ups
plank
air squats
break

Afternoon:
10 KB press 35 lbs
10 KB shrug/clean lift 55 lbs
10 KB one arm (right) front raise
10 KB one arm (left) front raise
10 KB both side arm raise

Met Con:
4 rounds for time of: (15:00)
5 man maker's 20 lbs
25m KB carry
15 2' box jumps
25m KB carry

FG 30 Apr 2012

5 miles in 38:00

10 pull ups

30 Apr 2012

5 mile run: < 38:00

Dead Lift Max: 130 kilos
Practiced cleans
800m row with gas mask (4 minutes)

Fitness Goals

100 push ups in 2 minutes
100 sit ups in 2 minutes
5 mile run in 35 minutes
6 mile ruck in 1 hour and 10 minutes
20 pull ups, dead hang

25 Apr 2012

New workout partner taught me something new. It's a take on the 5/3/1 for strength building. What you do is find your max on an event (today we did squats). The formula for figuring out what weight to do is this:

(Max weight)*(.90)=3 Rep Max (3RM)

3RM*(.80)=5 reps

3RM*(.85)=5 reps

3RM*(.90)=3 reps

3RM*(.90)=as many reps as possible. If you get more than five, it's time to up the previous weights.

For my squats it was: 190 max

190*(.90)=171

171*(.80)=137

171*(.85)=145

171*(.90)=155

As this is not exact science, just round off to wherever it's easiest to make the weight.

Squats:

5 reps 132 lbs (60 kilos)

5 reps 65 kilos

3 reps 70 kilos

5 reps 70 kilos (burnout)

Elke workout. Suppose to be 5 rounds for time, but I only did 3 because it is a killer.

10 squats (85% body weight)

5 man makers (ridiculously tough) 15lbs

500m row

3 rounds 16:26

The weights are adjustable based on fitness.

24 Apr 2012

3 rounds
Round 1:
15 front squat press
30 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
20 medicine wall ball throw
25m tire flip
5 minutes Jacobs ladder
Round 2:
12 front squat press
25 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
15 medicine wall ball throw
25m tire flip
4 minutes Jacobs ladder
Round 3:
10 front squat press
20 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
10 medicine wall ball throw
25m tire flip
3 minutes Jacobs ladder

17 Apr 2012

3 rounds:

1st round:

15 clean press 88#

15 kettle bell swings 25#

30 24" box jumps

50 meter sled push 90# + sled weight

5 minutes Jacob's ladder

2nd round:

12 clean press 88#

12 kettle bell swings 25#

25 24" box jumps

50 meter sled push 90# + sled weight

4 minutes Jacob's ladder

3rd round:

10 clean press 88#

10 kettle bell swings 25#

20 24" box jumps

50 meter sled push 90# + sled weight

3 minutes Jacob's ladder

Should take less than an hour to finish.

Then I went for a 45 minute spin class.

16 Apr 2012

4 rounds of:

10 bench press

10 fly's

10 push ups

3 rounds of:

10 V-ups with bench press (bench up with legs touching bar; bench down with legs going down)

10 2-count flutter kicks with bench (hold bar above head and stabilize bar)

10 reverse crunches with bench

10 bench press with legs straight out

2 rounds of:

10 dumb bell press (5 right hand, 5 left hand, 5 together)

10 dumb bell incline

1 round of:

Push ups (AMAP) using dumb bells and at the top of the push up, pull the weights to your chest (one at a time)

14 Mar 2012

PT Test

55 Push ups - 77
77 Sit ups - 96
12:54 2 mile - 100

Score: 273

6 Mar 2012

Afternoon workout:

Bench press 135 pounds 10 10 10

Incline press 45 pounds each arm (machine) 8 6 6

Decline press 45 pounds each arm (machine) 10 10; 55 10

Tricep pull downs (machine) 50 pounds 10 10 10 10

1 mile 6 minutes on treadmill

29 Feb 2012

Dumbbell press: 40 lbs 10 10 10

Decline press: 80 lbs 12 12 12 (machine)

Incline press: 65 lbs 10 10 10 (machine)

Triceps: 110 lbs 12 12 12 (machine)

Butterflies: 25 lbs 10 10 10 (dumbbells)

Ab Workout (for time)

20 crunches

25 4-count flutter kicks

15 right crunches

15 left crunches

25 4-count bicycle

25 twist things

10:07 (last time: 10:25; -:18)