Strength Day

Week A

Day 3
Squat 3x5 Working sets
Bench press 3x5 Working sets
Pull-ups: 3 sets to failure, unweighted 8-7-5
Dips: 3 sets, last set weighted with 25lb DB


Did a set of chins at the end of the workout.

Cardio work

I ran today on the treadmill, BFL style HIIT.

1.0 incline
2 min 6.0

then four rounds of:

1 min 7.0
1 min 7.5
1 min 8.0
1 min 8.5

then

1 min 10.0
1 min 6.0

walking cooldown.

Foot is a bit tender. I needed to try. Probably should see a foot guy, I guess.

Strength Day

Week A

Day 2
Front squats 3x5 working sets
Press 3x5 working sets
Deadlift 1x5 working sets

Rowing day-metcon

I rowed a 5k in 20:15 vs. PR of 20:08. Damnit.

Strength Day

Week A

Day 1
Squat 3x5 Working sets
Bench press 3x5 Working sets
Chin-ups: 3 sets to failure, unweighted, 10-8-7
Dips: 3 sets, last set weighted with 25lb DB


Tough today. Maybe crummy weekend eating, too little nutrition today.

Turbulence training metcon

Three rounds of:

Jumping Jacks - 60 reps

Spiderman Push-ups - 10 each side

Walking Lunges - 15 each side

Spiderman Climb - 10 each side

Wall Squat Hold - 45 seconds

Plank Hold - 60 seconds

Burpees - 5 reps

Running High Knees - 25 each side

I should have timed myself, but didn't.

Strength Day

Week B

Day 3
Squat 3x5 Working sets
Press 3x5 working sets
Pull-ups: 3 sets to failure, unweighted, dead hang, 9-7-6

Presses went pretty well after having a tough time on Monday.

I need a challenging metcon tomorrow.

Cardio work

Didn't want to do any heavy work, as I've been pretty tough on myself so far this week, so I did lame ass cardio on the bike. 24 minutes at level 20.

5 mintues walking on the treadmill at a 15 degree incline.

I wish I could run.

Strength Day

Week B

Day 2
Front squats 3x5, working sets
Bench press 3x5 working sets
Power clean 5x3 working sets
No dips today.

Moderately sore from Tabatas yesterday.

Metcon day-Tabata This

Today I did a modified version of the CF workout Tabata This. Eight consecutive rounds of 20 seconds work/ten seconds rest for each exercise.

Workout and results were:

Jumping pullups 9-8-6-11-10-11-11-10 Total 76 (First three sets were standard pullups)

Situps 12-11-10-10-9-10-10-10 Total 82

Pushups 22-13-6-3-5-3-5-4 Total 61

Squats 13-12-13-10-11-10-10-10 Total 89

Total reps 308

I really wasn't gasping for air until I hit halfway through the squats. There was more muscular failure going on than cardio failure...but I did feel a bit of nausea later. I'm spent, so I'm happy with the workout. Thursday will have to be a bit more hardcore metcon. I wish I could run.

Strength Day

Week B

Day 1
Squat 3x5 Working sets
Press 3x5 working sets
Chin-ups: 3 sets to failure, unweighted, dead hang, 10-8-6

25 Pushups

No metcon over the weekend. I need to stop skipping metcon workouts.

Strength Workout

Week A

Day 3
Squat 3x5 Working sets
Bench press 3x5 Working sets
Chin-ups: 3 sets to failure, unweighted
Dips: 3 sets


21 Burpees tacked on at end

First metcon in nine days

I decided to row a 5K today. My time was 20:25, a bit off my PR of 20:08.

I'm fine with that, considering I haven't been doing any metcon work.

I use a 2:00 minute 500m as a target. I row 250m at around a 2:10/500m pace, and then try to row 250m at a 1:50 pace. I alternate throughout the workout. With a 20:25 time, I clearly slip a bit at times (target would be 20:00), but not horribly. In order to get my time down, I'll try to see if I can do a bit better on the sprint 250, trying to get to a 1:45 or 1:40 pace, and I'll try to keep my recovery splits to about 2:00. That would shave 2 minutes off my time. Perhaps I should work on one of the two speeds at a time. It may be unrealistic to try to shave time off of both sprint and recovery splits, at least at first.

Strength day

Week A

Day 2
Front squats 3x5 working sets
Press 3x5 working sets
Deadlift 1x5 working sets

Missed metcon again yesterday. That's three in a row. I'll not miss tomorrow.

Strength Workout

Week A

Day 1
Squat 3x5 Working sets
Bench press 3x5 Working sets
Chin-ups: 3 sets to failure, unweighted
Dips: 3 sets


Felt good after workout.

Strength Workout

Week B

Day 3
Squat 3x5 Working sets
Press 3x5 working sets
Pull-ups: 3 sets to failure, unweighted, dead hang, 7-5-5

Strength Day

Week B

Day 2
Front squats 3x5, working sets
Bench press 3x5 working sets
Power clean 5x3 working sets
Dips: 3 sets, unweighted


I think I did better form wise on the power cleans than last time. I'd really like to video myself for analysis.

CF metcon day

As rxed by CF:

For time:
Overhead walking lunges, 45 lb bar, 50 feet
21 Burpees

Five rounds

I scaled it to:
Overhead walking lunges, 18 lb bar, 50 feet
21 Burpees
Overhead walking lunges, 18 lb bar, 50 feet
15 Burpees
Overhead walking lunges, 18 lb bar, 50 feet
9 Burpees
Overhead walking lunges, 18 lb bar, 50 feet
9 Burpees
Overhead walking lunges, 18 lb bar, 50 feet
9 Burpees

Time was 11:34

This is a PR. The last time I did this one on September 18th, my time was 13:16. Maybe next time I'll scale it a little less and try to maintain this time.

Strength day

Week B

Day 1
Squat 3x5 Working sets
Press 3x5 working sets
Chin-ups: 3 sets to failure, unweighted, dead hang, 9-6-5

I'm at least temporarily terminating my experiment with intermittent fasting. I've fasted through the morning and then my mid day workout today, and have now eaten. Since I'm on a strength plan right now, I'm finding it hard to believe I shouldn't be eating after a workout. I'm trying to improve my performance, not eliminate every ounce of unwanted fat. Once I go through the initial strength phase, I may come back to IF once or twice per week. For right now, I think regular nutrition is more important to my goals.

Strength Workout

Week A

Day 3
Squat 3x5 Working sets
Bench press 3x5 Working sets
Pull-ups: 3 sets to failure, unweighted
Dips: 3 sets

Felt strong

Cardio-Treadmill

I alternated speeds and inclines for 22 minutes and 2.5 miles.

Foot pain again.

Fasted today.

Stength day

Week A

Day 2
Front squats 3x5 working sets
Press 3x5 working sets
Deadlift 1x5 working sets

Fast and intense.

Food a bit better than it has been.