Have been working out at my own gym for the last 2 weeks, don't have my training journal with me, so I'll post the workouts here:
Tuesday, December 22nd:
Snatch 60/61/62kg x 3
Back Squat 146kg x 5 x 3
Thursday, December 24th:
Clean 90kg x 1, 85/86/87kg x 3
Back Squat 124kg x 5 x 2
Press 66kg x 5 x 2
Tuesday, December 29th
Snatch 62/63/64kg x 3
Back Squat 147kg x 5 x 3
Pull-ups 7, 6, 5
Wednesday, December 30, 2009
Wednesday, December 09, 2009
Update
I'm going to stop posting on this blog for a while. I keep a training journal at the gym, so posting my workouts twice seems redundant, and it's not adding any value to my training. I'm eating as much as humanly possible everyday in an attempt to maintain my body weight, since I've gotten back up to 200lbs. If/when my goals change and/or my motivation to post here returns, I will resume.
Tuesday, November 24, 2009
Monday, November 23td
WOD:
Snatch 65 x 1 x 10
Clean & Jerk 85 x 1 x 6
Back Squat 141 x 5 x 3
Pull-ups 9, 8, 5
Snatch 65 x 1 x 10
Clean & Jerk 85 x 1 x 6
Back Squat 141 x 5 x 3
Pull-ups 9, 8, 5
Sunday, November 22, 2009
Friday, November 20th
WOD:
Snatch 60 x 1, 65 x 1, 70 x 1, 73 x 1, 74 x 1, 75 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 95 x 1
Back Squat 161 x 1, 164 x 1 x 2
Bench Press 88 x 5 x 3
Snatch 60 x 1, 65 x 1, 70 x 1, 73 x 1, 74 x 1, 75 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 95 x 1
Back Squat 161 x 1, 164 x 1 x 2
Bench Press 88 x 5 x 3
Thursday, November 19, 2009
0530: BW = 192.2lbs
WOD:
Rest Day
Nutrition:
0900: 2 sandwiches from Starbucks. They both had nutrition info on them, totaled 53g of Protein between the two of them, and 36g of Fat.
1230: 1/2 serving Curry Chicken Salad. 1 cup Cottage Cheese. 1oz Marcona Almonds.
2000: Zeek's Pizza: 6 slices of Kitchen Sink Pizza. 2 Beer.
WOD:
Rest Day
Nutrition:
0900: 2 sandwiches from Starbucks. They both had nutrition info on them, totaled 53g of Protein between the two of them, and 36g of Fat.
1230: 1/2 serving Curry Chicken Salad. 1 cup Cottage Cheese. 1oz Marcona Almonds.
2000: Zeek's Pizza: 6 slices of Kitchen Sink Pizza. 2 Beer.
Wednesday, November 18, 2009
BW = ?
WOD:
2 Hang Power Snatch + 1 Hang Snatch 50 x 1 x 3
Overhead Press 66 x 5 x 3
Nutrition:
0900: 3 Mini Crustless Quiche. 1 cups Cottage Cheese. 1oz Marcona Almonds.
1300: 2 cups Cottage Cheese. 2oz Marcona Almonds.
1600: 1 serving Curry Chicken Salad. 5oz Fig Loaf.
2100: 6oz Ground Beef, 10oz Sauteed Cabbage, 1 Avocado. 1 Fuji Apple.
WOD:
2 Hang Power Snatch + 1 Hang Snatch 50 x 1 x 3
Overhead Press 66 x 5 x 3
Nutrition:
0900: 3 Mini Crustless Quiche. 1 cups Cottage Cheese. 1oz Marcona Almonds.
1300: 2 cups Cottage Cheese. 2oz Marcona Almonds.
1600: 1 serving Curry Chicken Salad. 5oz Fig Loaf.
2100: 6oz Ground Beef, 10oz Sauteed Cabbage, 1 Avocado. 1 Fuji Apple.
Tuesday, November 17th
BW = ?
WOD:
Rest Day
Nutrition:
0900: 5 Mini Crustless Quiche.
1300: 6oz Ground Beef, 10oz Sauteed Cabbage, 1 Avocado. 1 Fuji Apple.
1630: 6oz Turkey. 3oz Havarti. 2oz Marcona Almonds.
2130: 1 serving Curry Chicken Salad.
WOD:
Rest Day
Nutrition:
0900: 5 Mini Crustless Quiche.
1300: 6oz Ground Beef, 10oz Sauteed Cabbage, 1 Avocado. 1 Fuji Apple.
1630: 6oz Turkey. 3oz Havarti. 2oz Marcona Almonds.
2130: 1 serving Curry Chicken Salad.
Monday, November 16, 2009
Monday, November 16th
WOD:
Snatch 63 x 1 x 10 (EMOM)
Clean & Jerk 85 x 1 x 6
Back Squat 139 x 5 x 3
Pull-ups 8, 7, 5
Nutrition:
0900: 5 Mini Crustless Quiche.
1600: 6oz Turkey. 4oz Havarti.
2100: 6oz Ground Beef, 10oz Sauteed Cabbage, 1 Avocado. 2 cups Egg Nog.
Snatch 63 x 1 x 10 (EMOM)
Clean & Jerk 85 x 1 x 6
Back Squat 139 x 5 x 3
Pull-ups 8, 7, 5
Nutrition:
0900: 5 Mini Crustless Quiche.
1600: 6oz Turkey. 4oz Havarti.
2100: 6oz Ground Beef, 10oz Sauteed Cabbage, 1 Avocado. 2 cups Egg Nog.
Friday, November 13th
WOD:
Snatch 62/63/64 x 1 x 3
Clean & Jerk 83/84/85 x 1 x 3
Back Squat 152 x 3 x 3
Deadlift 100 x 2 x 15 (Every 30sec.)
Snatch 62/63/64 x 1 x 3
Clean & Jerk 83/84/85 x 1 x 3
Back Squat 152 x 3 x 3
Deadlift 100 x 2 x 15 (Every 30sec.)
Friday, November 13, 2009
Tuesday, November 10, 2009
Monday, November 8th
WOD:
Snatch 62 x 1 x 7, 63 x 1, 64 x 1, 65 x 1
Clean & Jerk 86 x 1 x 6
Back Squat 137 x 5 x 3
Pull-ups 7, 6, 5
Snatch 62 x 1 x 7, 63 x 1, 64 x 1, 65 x 1
Clean & Jerk 86 x 1 x 6
Back Squat 137 x 5 x 3
Pull-ups 7, 6, 5
Friday, November 6th
WOD:
Snatch 60 x 1, 65 x 1, 68 x 1, 70 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 83 x 1, 84 x 1, 85 x 1
Back Squat 160 x 1 x 3
Snatch 60 x 1, 65 x 1, 68 x 1, 70 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 83 x 1, 84 x 1, 85 x 1
Back Squat 160 x 1 x 3
Wednesday, November 04, 2009
BW = ?
WOD:
Snatch + 3 Overhead Squats 60 x 3 x 4
Overhead Press 62 x 5 x 3
Glut-Ham Raise 10, 8, 6
Roman Chair Sit-up 10kg x 10, 8, 6
Nutrition:
0600: Venti Americano.
0900: 5 Mini Crustless Quiche. 2 cups Whole Milk.
1200: Tall Breve Eggnog Latte.
1330: 1 serving Italian Chicken Salad. 1 Fuji Apple.
2000: Jalisco's: Chips & Salsa. Steak Quesadilla. 3 Soft Tacos (Beef Tongue, Chicken, Chorizo). 1 Margarita.
WOD:
Snatch + 3 Overhead Squats 60 x 3 x 4
Overhead Press 62 x 5 x 3
Glut-Ham Raise 10, 8, 6
Roman Chair Sit-up 10kg x 10, 8, 6
Nutrition:
0600: Venti Americano.
0900: 5 Mini Crustless Quiche. 2 cups Whole Milk.
1200: Tall Breve Eggnog Latte.
1330: 1 serving Italian Chicken Salad. 1 Fuji Apple.
2000: Jalisco's: Chips & Salsa. Steak Quesadilla. 3 Soft Tacos (Beef Tongue, Chicken, Chorizo). 1 Margarita.
Tuesday, November 3rd
BW = ?
WOD:
Rest Day
Nutrition:
0600: Venti Americano.
0800: 5 Mini Crustless Quiche.
1200: 4oz Oven Roasted Turkey, 4oz Havarti. 2 cups Whole Milk.
1630: 1 serving Italian Chicken Salad. 1 Fuji Apple.
2100: 1 serving Squash Chili.
WOD:
Rest Day
Nutrition:
0600: Venti Americano.
0800: 5 Mini Crustless Quiche.
1200: 4oz Oven Roasted Turkey, 4oz Havarti. 2 cups Whole Milk.
1630: 1 serving Italian Chicken Salad. 1 Fuji Apple.
2100: 1 serving Squash Chili.
Monday, November 02, 2009
BW = ?
WOD:
Snatch 60 x 1 x 10, 61 x 1, 62 x 1, 63 x 1
Clean & Jerk 80 x 1 x 4, 85 x 1, 90 x 1, 95 x 1
Back Squat 130 x 5, 134 x 5, 136 x 5
Nutrition:
0600: Venti Americano.
0900: 5 Mini Crustless Quiche w/ Bacon, Portabella Mushrooms, Feta Cheese. 1 Fuji Apple. 2 cups Whole Milk.
1530: 1 serving Italian Chicken Salad. 2 cups Whole Milk.
2100: 1 serving Squash Chili.
WOD:
Snatch 60 x 1 x 10, 61 x 1, 62 x 1, 63 x 1
Clean & Jerk 80 x 1 x 4, 85 x 1, 90 x 1, 95 x 1
Back Squat 130 x 5, 134 x 5, 136 x 5
Nutrition:
0600: Venti Americano.
0900: 5 Mini Crustless Quiche w/ Bacon, Portabella Mushrooms, Feta Cheese. 1 Fuji Apple. 2 cups Whole Milk.
1530: 1 serving Italian Chicken Salad. 2 cups Whole Milk.
2100: 1 serving Squash Chili.
Sunday, November 01, 2009
BW = ?
WOD:
Rest Day
Nutrition:
1030: Venti Americano w/ Cream.
1230: Blue Star Cafe: Top Gun Scramble w/ extra Bacon (3 Eggs, Bacon, Spinach, Jack Cheese, Sour Cream, Avocado, Pico de Gallo). Side of Fruit. Toast w/ Jam. 1 Bloody Mary.
1530 - 1830: Several pieces of Elk Jerky. A few peanut butter cups. 2 Beer.
2100: 1 serving Italian Chicken Salad. 2 cups Whole Milk.
WOD:
Rest Day
Nutrition:
1030: Venti Americano w/ Cream.
1230: Blue Star Cafe: Top Gun Scramble w/ extra Bacon (3 Eggs, Bacon, Spinach, Jack Cheese, Sour Cream, Avocado, Pico de Gallo). Side of Fruit. Toast w/ Jam. 1 Bloody Mary.
1530 - 1830: Several pieces of Elk Jerky. A few peanut butter cups. 2 Beer.
2100: 1 serving Italian Chicken Salad. 2 cups Whole Milk.
Saturday, October 31st
BW = ?
WOD:
Rest Day
Nutrition:
1030: 2 cups Cottage Cheese. 3oz Macadamia Nuts.
1530: The Ram: Extreme Stadium Burger (1lb Patty, Cheese, Bacon, Mushrooms, Mayo). 1 bowl Chicken Tortilla Soup. 1 Bloody Mary. 3oz Beer.
2030 - 0100: Assorted Cheeses. Chips w/ Guacamole & Salsa. Crostinis w/ Chipotle Dip. Grapes. Shrimp. 3 Beers. 1 glass Champagne.
WOD:
Rest Day
Nutrition:
1030: 2 cups Cottage Cheese. 3oz Macadamia Nuts.
1530: The Ram: Extreme Stadium Burger (1lb Patty, Cheese, Bacon, Mushrooms, Mayo). 1 bowl Chicken Tortilla Soup. 1 Bloody Mary. 3oz Beer.
2030 - 0100: Assorted Cheeses. Chips w/ Guacamole & Salsa. Crostinis w/ Chipotle Dip. Grapes. Shrimp. 3 Beers. 1 glass Champagne.
Friday, October 30, 2009
BW = ?
WOD:
Snatch 60 x 1, 63 x 1, 65 x 1, 67 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 92 x 1
Back Squat 140 x 2, 143 x 2 x 2
Bench Press 92 x 3, 90 x 3, 86 x 5
Nutrition:
0900: 5 Mini Crustless Quiche.
1600: 4oz Turkey Pastrami, 4oz Havarti. 5oz Fig Loaf. 2oz Macadamia Nuts. 2 cups Whole Milk.
2100: Two Bells Tavern: Shared Hummus Appetizer w/ Pita Bread & Mixed Veggies. Burger w/ Sauteed Mushrooms & Cheese. 1 bowl Navy Bean & Ham Soup. 1 Beer.
WOD:
Snatch 60 x 1, 63 x 1, 65 x 1, 67 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 92 x 1
Back Squat 140 x 2, 143 x 2 x 2
Bench Press 92 x 3, 90 x 3, 86 x 5
Nutrition:
0900: 5 Mini Crustless Quiche.
1600: 4oz Turkey Pastrami, 4oz Havarti. 5oz Fig Loaf. 2oz Macadamia Nuts. 2 cups Whole Milk.
2100: Two Bells Tavern: Shared Hummus Appetizer w/ Pita Bread & Mixed Veggies. Burger w/ Sauteed Mushrooms & Cheese. 1 bowl Navy Bean & Ham Soup. 1 Beer.
Thursday, October 29th
BW = ?
WOD:
Rest Day
Nutrition:
0900: 5 Mini Crustless Quiche.
1400: 1 serving Sonoma Chicken Salad.
1630: 4oz Turkey Pastrami, 4oz Havarti. 2oz Macadamia Nuts. 5oz Fig Loaf. 2 cups Whole Milk.
2100: ~12oz Steak. ~6oz Sauteed Chantrelle Mushrooms. 1 Beer.
WOD:
Rest Day
Nutrition:
0900: 5 Mini Crustless Quiche.
1400: 1 serving Sonoma Chicken Salad.
1630: 4oz Turkey Pastrami, 4oz Havarti. 2oz Macadamia Nuts. 5oz Fig Loaf. 2 cups Whole Milk.
2100: ~12oz Steak. ~6oz Sauteed Chantrelle Mushrooms. 1 Beer.
Wednesday, October 28, 2009
0530: BW = 185lbs
WOD:
Sots Press 22 x 3, 24 x 3, 26 x 3
Back Squat 105 x 5 x 3
Overhead Press 60 x 5 x 3
Nutrition:
0900: 5 Mini Crustless Quiche.
1200: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 1 Fuji Apple. 2 cups Whole Milk.
1630: 1 serving Sonoma Chicken Salad.
2100: El Guadalajara: A Few Chips w/ Salsa. Steak Quesadilla w/ Sour Cream & Guacamole. 1 small Margarita.
WOD:
Sots Press 22 x 3, 24 x 3, 26 x 3
Back Squat 105 x 5 x 3
Overhead Press 60 x 5 x 3
Nutrition:
0900: 5 Mini Crustless Quiche.
1200: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 1 Fuji Apple. 2 cups Whole Milk.
1630: 1 serving Sonoma Chicken Salad.
2100: El Guadalajara: A Few Chips w/ Salsa. Steak Quesadilla w/ Sour Cream & Guacamole. 1 small Margarita.
Tuesday, October 27, 2009
Monday, October 26, 2009
BW = ?
WOD:
Snatch + Drop Snatch 57 x 1 x 10
Power Clean + Clean + Hang Clean + Jerk 75 x 1 x 6
Back Squat 127 x 5 x 3
Nutrition:
0900: 2 cups Cottage Cheese. 2oz Macadamia Nuts.
1600: 4oz Smoked Turkey Breast, 4oz Havarti Cheese. 2oz Macadamia Nuts. 1 Fuji Apple.
2100: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 2 cups Whole Milk.
WOD:
Snatch + Drop Snatch 57 x 1 x 10
Power Clean + Clean + Hang Clean + Jerk 75 x 1 x 6
Back Squat 127 x 5 x 3
Nutrition:
0900: 2 cups Cottage Cheese. 2oz Macadamia Nuts.
1600: 4oz Smoked Turkey Breast, 4oz Havarti Cheese. 2oz Macadamia Nuts. 1 Fuji Apple.
2100: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 2 cups Whole Milk.
Friday, October 23, 2009
BW = ?
WOD:
Snatch + Drop Snatch 40 x 3, 50 x 3, 55 x 3
Snatch 60 x 1 x 3
Clean & Jerk 75 x 1, 80 x 1, 85 x 1, 86 x 1, 87 x 1
Back Squat 130 x 3, 134 x 3, 136 x 3
Nutrition:
1030: 8oz Roast Beef, 4oz Havarti, 2oz Macadamia Nuts.
1630: ~3oz Elk Jerky. 2oz Macadamia Nuts.
2100: Village Sushi: 24 pieces assorted Sashimi. 3 rolls (20 pieces). 1 large Sapporo Beer.
WOD:
Snatch + Drop Snatch 40 x 3, 50 x 3, 55 x 3
Snatch 60 x 1 x 3
Clean & Jerk 75 x 1, 80 x 1, 85 x 1, 86 x 1, 87 x 1
Back Squat 130 x 3, 134 x 3, 136 x 3
Nutrition:
1030: 8oz Roast Beef, 4oz Havarti, 2oz Macadamia Nuts.
1630: ~3oz Elk Jerky. 2oz Macadamia Nuts.
2100: Village Sushi: 24 pieces assorted Sashimi. 3 rolls (20 pieces). 1 large Sapporo Beer.
Thursday, October 22nd
BW = ?
WOD:
Rest Day
Nutrition:
1200: 5 Eggs, 3tbsp Butter, ~4oz Chantrelle Mushrooms, 5 slices Bacon. 1 Fuji Apple.
1700: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.
2100: 1.5 cups Cottage Cheese, 2oz Marcona Almonds, 1 Honeycrisp Apple.
WOD:
Rest Day
Nutrition:
1200: 5 Eggs, 3tbsp Butter, ~4oz Chantrelle Mushrooms, 5 slices Bacon. 1 Fuji Apple.
1700: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.
2100: 1.5 cups Cottage Cheese, 2oz Marcona Almonds, 1 Honeycrisp Apple.
Wednesday, October 21, 2009
BW = ?
WOD:
Learning to Split: Used a dumbell to learn how to split snatch. Split both ways with dumbell in either arm, increased weight up to a 40lb dumbell
3 Rounds, un-timed:
Side Sled Drag @ 50kg, ~100m
12 Glut-Ham Raises
12 Hamstring Sit-ups
Nutrition:
1130: 4 Eggs, 2tbsp Butter, 2tbsp Tapenade, 3 slices Bacon.
1630: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.
2100: ~14oz Steak, ~6oz Sauteed Chantrelle Mushrooms & Onions.
WOD:
Learning to Split: Used a dumbell to learn how to split snatch. Split both ways with dumbell in either arm, increased weight up to a 40lb dumbell
3 Rounds, un-timed:
Side Sled Drag @ 50kg, ~100m
12 Glut-Ham Raises
12 Hamstring Sit-ups
Nutrition:
1130: 4 Eggs, 2tbsp Butter, 2tbsp Tapenade, 3 slices Bacon.
1630: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.
2100: ~14oz Steak, ~6oz Sauteed Chantrelle Mushrooms & Onions.
Tuesday, October 20, 2009
A New Man
Got married over the weekend, hence the lack of posts over the last few days. Still recovering from the whirlwind of a weekend that it was, will resume normality tomorrow.
Thursday, October 15, 2009
Wednesday, October 14, 2009
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