10/10/12

overhead presses:

• 1 x 65#
• 1 x 85#
• 1 x 90#
• 1 x 100#
• 2 x 1 x 105# (bah, no go)

for time:

• 25 x 135# back squats
• 50 push-ups
• 20 x 135# backsquats
• 40 push-ups
• 15 x 135# backsquats
• 30 push-ups

28:37

+ stretching

10/9/12

for time:

• 100 feet of walking lunges
• 50 push-ups
• 100 single-unders
• 25 knees-to-elbows
• 35 chin-ups (substituted for 5 x 15’ rope climbs)
• 50 x 26” box jumps
• 25 x 65# overhead squats
• 25 L-pull-ups (alternating grip; sets of two! bah!)
• 50 sit-ups

54:35

+ stretching

Yesterday’s food -

• breakfast: protein shake + oatmeal with whole milk, blueberries
• snack: can of tuna with half-olive oil mayo and brown mustard
• lunch: sauteed chicken, peppers, onions, tomatoes + salsa, guacamole sala,d and refried beans
• snack: 2% Greek yogurt + diced nectarine
• dinner: half a small flatbread pizza + 4 1/2 maki sushi rolls!

10/8/12

back squats:

• 1 x 130#
• 1 x 180#
• 1 x 200#
• 3 x 3 x 200#

AMRAP in 15 minutes:

• 5 handstand push-ups
• 10 x 35# kettlebell swings
• 30 single-unders

6 rounds + 1 HSPU

Those 3 x 200# squats might be a 3-rep PR? It’s a recent PR at the very least but that’s mostly attributable to the fact that progress has been stalling until just now. Next week will be a (relative) deloading week - I’m thinking of using it as an opportunity to concentrate on skill work - but I think the greater lifting cause is going to necessitate MOAR FOOD than I’ve been meting out to myself lately. It’s probably time for a fall/winter bulk! Time to break out the stretchy pants…

Yesterday’s food -

• breakfast: egg/egg white scramble with ground turkey, onions, peppers, and tomatoes + bacon + coffee
• late/lunch early dinner: ham + mac & cheese + field peas + potato salad + “asian” coleslaw + two big pieces of pound cake
• late snack: half cup of 2% cottage cheese

10/7/12

Rest day

Yesterday’s food -

• breakfast: protein shake + oatmeal with whole milk, blueberries
• lunch: baked chicken with green chile salsa + sweet potato
• dinner: hamburger steak + cucumber/tomato/onion salad with an EVOO/vinegar/agave dressing + yellow rice

10/6/12

3 rounds:

• 10 x 100# squat clean
• 20 pull-ups
• 20 burpees

Yesterday’s food -

• breakfast: protein shake + oatmeal with blueberries and milk
• snack: can of tuna with half-olive oil mayo and brown mustard
• lunch: red curry with chicken, peppers, eggplant + 1 cup white rice
• snack: 2% Greek yogurt + a whole diced pear
• dinner: tons of chopped pork and brisket with mustard BBQ sauce + Brunswick stew over white rice + sweet potato souffle + green beans + broccoli coleslaw

1

10/5/12

deadlifts:

• 3 x 130#
• 3 x 180#
• 3 x 200#
• 3 x 220#
• 5 x 235# (matched my 5-rep PR)

AMRAP in 15 minutes:

• 10 push-ups
• 10 x 26” box jumps

8 rounds + 10 push-ups (finished all 9 after time)

Yesterday’s food -

• breakfast: egg/egg white scramble with ground turkey, onions, tomatoes, and spinach + coffee
• lunch: spring mix salad with onions, tomatoes, green peppers, mozzarella cheese, curried chicken + dressing
• dinner: sauteed chicken, peppers, onions, tomatoes + salsa + guacamole salad

10/4/12

Rest day

Yesterday’s food -

• breakfast: small protein shake + oatmeal with milk and blueberries
• snack: can of tuna with half-olive oil mayo and brown mustard
• lunch: baked chicken with chile verde + small sweet potato
• snack: 2% Greek yogurt + diced nectarine
• dinner: baked, seasoned turkey tenderloin + mashed potatoes with flavored olive oil, milk, and butter + green beans

10/3/12

overhead presses:

• 3 x 65#
• 3 x 75#
• 3 x 85#
• 3 x 90#
• 1 x 95#
• 3 x 80#
• 3 x 80#

4 rounds:

• 15 x 80# Pendlay row with hook grip
• 1 minute of single-unders (low: 127, high: 135)
• 1-minute plank

Yesterday’s food -

• breakfast: small protein shake + oatmeal with milk and blueberries
• snack: can of tuna with half-olive oil mayo and brown mustard
• lunch: baked chicken with chile verde + small sweet potato
• snack: 2% Greek yogurt + diced nectarine
• dinner: beef and chickpea chili

10/2/12

AMRAP in 20 minutes:

• 2 parallel bar dips
• 2 pull-ups
• 4 push-ups/handstand push-ups (switched to HSPUs after the first 2 rounds)
• 8 x 80# goblet squats

6.5 rounds; finished out round 7 after time

Yesterday’s food -

• breakfast: small protein shake + oatmeal with milk and blueberries + coffee
• snack: can of tuna with a little bit of half-olive oil mayo and brown mustard
• lunch: sauteed bay scallops, chicken, peppers, onions, squash, and tomatoes with cheese sauce + seasoned rice
• snack: 2% Greek yogurt + a diced nectarine
• dinner: 6.5 maki sushi rolls (I was hungry, what can I say?)

10/1/12

back squats:

• 3 x 135#
• 3 x 155#
• 3 x 175#
• 3 x 185#
• 3 x 195#
• 2 x 1 x 205# (missed 2nd rep on both tries)

5 rounds:

• 7 x 65# hang power clean and push press
• 14 jumping lunges

Yesterday’s food -

• breakfast: egg/egg white scramble with ground turkey, peppers, onion, and tomatoes + coffee
• lunch: pan-seared tilapia with butter + spinach
• snack: a couple big handfuls of roasted pumpkin seeds
• dinner: chicken tossed with chili verde + steamed broccoli tossed in coconut oil

1

9/29/12

3 RFT:

• 100m of walking lunges
• 4 wall climbs
• 50 x 35# kettlebell swings

43:01

+ stretching

We’re dog-sitting my parents’ chocolate lab this week, so in addition to our Boston terrier and our Boxer mix, I got to contend with a swirling tornado or nervous dog energy as I tried to workout outside this morning. Remarkably, no one got smacked in the face with a kettlebell, and I only got tripped twice during my lunges up and down the long driveway, so I’ll call that an unexpected success!

Yesterday’s food -

• breakfast: small protein shake + bowl of oatmeal with milk and canned pumpkin
• snack: another small protein shake
• lunch: chicken with chile verde + sweet potato
• snack: 2% Greek yogurt + a whole chopped peach
• dinner: zucchini lasagna with 2% cottage cheese and lean ground beef

9/28/12

deadlifts:

• 5 x 140#
• 5 x 160#
• 5 x 175#
• 5 x 195#
• 8 x 215#

AMRAP in 15 minutes:

• 5 handstand push-ups (admittedly, I didn’t get full depth on all of these)
• 7 toes-to-bar
• 9 x 35# kettlebell swings

4 full rounds

My elbow is probably going to pay for those handstand push-ups but it had been forever since I’d done them… I just couldn’t resist.

Yesterday’s food -

• breakfast: egg/egg white scramble with mushrooms, spinach, tomato, and ground turkey + coffee
• lunch: salad with cucumbers, tomatoes, sliced ham, turkey, and swiss + a little ranch dressing
• dinner: turkey sausage tossed with flavored olive oil, more mushrooms, spaghetti squash, and more spinach

9/27/12

Rest day

Yesterday’s food -

• post-workout: protein shake + coffee
• brunch: omelet with spinach, feta cheese, tomatoes, mushrooms + bowl of oatmeal with banana
• late lunch: blackened grouper and shrimp with tartar sauce + rice pilaf + coleslaw
• dinner: sautéed peppers, onions, tomatoes, chicken, and steak + refried beans + guacamole salad

Vacation Workout Round-up

9/22/12

for time:

• 21 x 160# deadlifts (12-5-4)
• 21 x 75# overhead squats (7-7-7)
• 15 x 160# deadlifts (10-5)
• 15 x 75# overhead squats (8-7)
• 9 x 160# deadlifts
• 9 x 75# overhead squats (6-3)

28:43

9/21’s food:

• breakfast: egg/egg white scramble with ground turkey, peppers, tomatoes, and onion + coffee
• lunch: salad with veggies, chicken, guacamole, and salsa
• dinner: beef, carrot, green bean, and potato soup
• dessert: pint of Arctic Zero (YUM)

9/23/12

rest day

9/22’s food:

• breakfast: small egg/egg white scramble with ground turkey, peppers, tomatoes + oatmeal with milk and chopped peach
• lunch: diced chicken with green chile salsa + sweet potato
• dinner: leftover rotisserie chicken + sweet potato

9/24/12

back squats:

• 5 x 135#
• 5 x 145#
• 5 x 160#
• 5 x 175#
• 2 x 2 x 195#
• 1 x 195# (wanted to get in 5 reps @ this weight if not all in one set - *sigh*)

supersets:

• 6 rounds: 50# (2) dumbbell lunges x 10 + 25# (2) dumbbell overhead press x 10
• 4 x 5 bodyweight parallel bar dips

+ 2 mile beach jog!

9/23’s food:

• breakfast: blaaaaaack coffee
• lunch: buffet with pulled pork, beef ribs, ham, broccoli casserole, boiled rutabaga, and green beans
• snack: beef jerky
• dinner: grouper in a Thai basil sauce, shrimp, green beans, gumbo, and white rice

9/25/12 - a hodge-podge

warm-up:

• clean and jerks @ 65# - 85# - 105# (cleans only)

supersets:

• 3 rounds: 30# single-arm dumbbell row x 10 + 20 decline bench sit-ups
• 4 rounds: 95# stiff-legged deadlifts x 10 + 5 wide-grip pull-ups
• 3 rounds: 40# dumbbell shrug x 10 + 10# dumbbell side- and front-lateral raises x 5 each side
• 4 rounds: 5 pull-ups + 35# Pallof presses x 10 (alt. sides)
• 3 x 20 jumping lunges
• pistol/single-leg squat practice (a few each side)

9/24’s food:

• breakfast: small protein shake + coffee
• brunch: spinach/feta cheese/bacon/tomato omelet + grilled ham + roasted potatoes
• snack: handful of gummi bears
• dinner: couple of hushpuppies + filet of broiled swordfish + broiled grouper with tartar sauce + baked potato + coleslaw

9/26/12

overhead press:

• 5 x 45#
• 5 x 55#
• 5 x 65#
• 5 x 75#
• 5 x 85#

thrusters:

• 75# x 35 total reps

supersets:

• 4 rounds: 30# dumbbell Bulgarian split squats x 5 each leg + 5 bodyweight parallel bars dips

9/25’s food:

• breakfast: small protein shake + coffee
• brunch: omelet with mushrooms, cheese, ham + grilled ham + grits with butter
• snack: beef jerky
• dinner: 4 huge sushi rolls

9/5/12

overhead presses:

• 3 x 65#
• 3 x 70#
• 3 x 75#
• 3 x 85#
• 1 x 95#
• 2 x 1 x 95# (missed)
• 2 x 90#
• 5 x 85#
• 4 x 80#
• 4 x 75#

AMRAP in 12 minutes:

• 15 x 55# thrusters
• 60 single-unders

3 rounds + 15 thrusters + 12 single-unders

I finished up with 4 even rounds since I was so close to being done and added the drop sets of overhead presses after basically whiffing what was supposed to be a 3-repper at 95#. Blech! Overhead presses are the hardest lift for me (and maybe the rest of the universe) to make progress on. I’ve been hanging out with the same weights at (almost) the same reps for months. Progress is super slow. The extra volume probably wasn’t a great idea all in all, since the more banged up of my two elbows is feeling sore afterwards. Given that and my almost all-over muscle soreness today, it’s a good opportunity for a rest day or two!

Yesterday’s food -

• breakfast: small protein shake + oatmeal with whole milk, blueberries, 1 scoop whey + coffee
• snack: 1/4 c. roasted pumpkin seeds
• lunch: baked chicken breast + small sweet potato
• snack: tuna salad with diced celery, pickles, mustard
• dinner: seasoned chicken breast + black beans with onions and tomatoes + steamed broccoli tossed in a little coconut oil + diet root beer (my absolute favorite cheat of the moment!)