Rather than posting workouts on the main blog I am keeping my training journal here:

S – 6.19

Easy 25 minute run – real easy

F – 6.18

Sleep: 7 hours over all not bad, feel much less tired than the last couple of days.

Shoulder is completely pain free! after just two days of rest. I will restart rehab movements tomorrow

B: 3 eggs
L: Chicken Soup (home made, of course)

Training:
Objective – Work Capacity
3x Right Side Mobility Warmup
Jog to Walsh Park

(1) 20 Rounds
1x Suicide Sprint every 30 seconds
5 yards and back, 10 yards and back

**** Rest 5 minutes *****

(2) 5 Rounds
Mini-Leg Blaster
15 Situps

R – 6.17
Whole 30 – Day 5
Sleep – 6.5 hours, but at least all at once.

Training: 60 min hike with 35# in pack. Rucked for 10 min. That’ll burn some. Probably want to add a minute or two every time you go out until you are rucking 30-40min

Weight after breakfast, coffee etc… 204.0
Sleep: 6.5 hours – man, feeling pretty tired
B: half a chicken, seriously
S: lots of blueberries + blackberries
L: Big salad + avocado + red peppers + anchovies
S: more avocado
D: Chicken soup + 6 oz blackberries

Sup: 5000 D3, 12×1200 Fishoil (8g total DHA+EPA), 2xKelp, 1xMulti 3xGlucosamine

W – 6.16
Whole 30 – Day 4
Weight@wakeup: 203.0
Sleep: 7 hours

B: omlette, avocados
S: blueberries – lots
S: olives and a can of tuna
And then lots of other food I did not keep track of.

Training: Big 24 V
Did not complete the squat cleans. I simply had no “snap” of any kind.

Shoulder Circuit 3

T – 6.15
Whole 30 – Day 3
40 min weighted hike + Shoulder Circuit 2
Weight@wakeup: 204.0
slept 6-6.5 hours
Ate clean

M – 6.14
Whole 30 – Day 2
B: 2 egg omlette w/ mushrooms and spinach. Two small avocados on top.
S: dry pint of blueberries with some coconut milk
S: celery with a little almond butter
S: 6 oz blackberries
D: can’t remember, but it was clean

Training: 45 minute brisk walk with 40# pack. This kind of low level exertion I have found very effective for weight loss in the past.

Shoulder Circuit 1

S – 6.13 – Big 24 IV
Whole 30 – Day 1 again – made some bad food choices last night. Didn’t have to. It’s all on me. Time to start over.
Food was great.

Weight@wakeup: 206.5

Left shoulder is still very sore. I’m going to hold off on all the pulling and run through two week-long diesel crew rehab circuits

I’m still going to give Big 24 a shot today. Really the pain comes from pulling, not from pushing or holding stuff overhead.

Training: Big 24 IV
TE: 65, 75, 85, 95, 95, 95, 95 – felt solid, did this outside. made a difference
CP: 95, 105, 115, 125, 125, 125, 125, 125 – felt very solid, ready to add weight
SC: 115, 125, 137, 145, 145, 145, 145, 145 – felt good, started to feel fatigue during last 2 sets

Shoulder felt fine. The issue is really the pulling motion. I’m going to have to spend at least a week doing nothing but shoulder rehab.

The usual supplements

S – 6.12
Whole 30 – Day 2
My left shoulder hurts. Ouch. Will postpone Big 24 until tomorrow and do 10 min SBGU and 10x 40/20 Swings today. Seems like I have to significantly strengthen my left shoulder before I can do the high rep pullups. Since my right shoulder is fine I probably want to do lots of TGUs and shoulder hand jobs

Weight@wakeup: 205.5

Sup: 5000 D3, 12×1200 Fishoil (7.2g total DHA+EPA), 2xMg, 2xKelp, 1xMulti 3xGlucosamine

F – 6.11
Whole 30 – Day 1

Sup: 5000 D3, 14×1200 Fishoil (8.4g total DHA+EPA), 2xMg, 2xKelp, 1xMulti, 1xCurcumin

B: coffee + 2 oz coconut milk
S: 15 Olives
L: Salmon, sweet peas + shallots + garlic
S: black,rasp,blueberries + coconut milk
D: Salad, broccoli, roasted asparagus, roasted and broiled lamb rack + more blueberries and coconut milk

So, yeah, it was all within the bounds of the whole 30 thing, but probably a bit fruit heavy.

Weight@wakeup: 205.5

@wakeup. shoulders feel sore. left much more than right. honestly, the left almost feels tweaked. legs feel more sore than expected. did i go too hard on the run or doms from zamboni driver? with shoulders I really think it is that my pulling strength is that bad, particularly when it comes to the power endurance part. really happy i bought the bands.

R – 6.10
Training: 30 min easy run, 3×13 Black Band pullups – did exactly as I said I would.
Sup: 5000 D3, 14×1200 Fishoil (8.4g total DHA+EPA), 2xMg, 2xKelp, 1xMulti
Food was probably 80% paleo… I start whole 30 tomorrow.

W – 6.9

Training: Zamboni Driver – as rxed. Ground it out.

Didn’t weigh myself at wakeup
Sleep: 1/10 3:30 hours. If that. Had to drive to airport. Then another 3:30 from 6:30-10. Ouch

Food
3 egg omlette + mushrooms + bacon
chicken breast + salad + avocado
an entire pineapple
lots of almonds and such.
chicken, broccoli rabe and one beer

Sup: 5000 D3, 14×1200 Fishoil (8.4g total DHA+EPA), 2xMg, 2xKelp, 1xMulti, 1xCurcumin

T – 6.8
Training: Nothing, nada, zip.

Weight: 205.0 @wakeup

Sleep: 9/10 8.5 hours. Slept all the way through
@Wakeup – left shoulder still a bit sore. definitely feeling yesterday’s big 24. I think today may well be the last day of this flu/cold. I am rocking the deep baritone gravelly voice today.
@Late afternoon – shoulders have pretty much stopped hurting.

Food
B: Coffee w/ half + half
55g Almonds
L: salad, 5 anchovy fillets, 1.5 small chicken breasts, 5 olives, olive oil, lemon, vinegar dressing, black tea + half+half
S: Turkey sandwich, avocado, 3 or 4 small tomatoes.
D: 15 or so garlic sauteed shrimp + salad with lemon + olive oil dressing

Sup: 5000 D3, 13×1200 Fishoil (7.8g total DHA+EPA), 2xMg, 2xKelp, 1xMulti

M – 6.7
Big 24 III
Solid lift. All done inside. Done with chalk. What a difference.
TE: 65, 75, 85, 90, 90, 90, 90
CP: 95, 105, 115, 125, 125, 125, 125, 125
SC: 115, 125, 137, 145, 145, 145, 145, 145

Sleep 7/10 – 8:00 hours. Woke up once at 2 or 3. Can't remember

Food
B: 3 pastured eggs w/ splash of OL, coffee w/ half and half
L: Leftover shrimp, chicken breast, little bit of rice, chicken breast sandwich with cheese
D: 6 Big star tacos, horchata, chips and some guac.

End of day left shoulder is still sore, but right is pretty much back to normal. Assisted pullups are going to be a once a week thing for a while.

Sups: 5000 D3, 6×1200 Fishoil (600 total DHA+EPA each), 2xMg, 2xKelp, 1xMulti, 1xCurcumin

S: 51 W: 38.5

S – 6.6 – Rest, Sick
Shoulders are ridiculously sore. Can that really be from the assisted pullups?

S – 6.5 – Rest, Sick

F – 6.4
Training:
Assisted Pullups 3×13 – black bands

Food: Very clean

Sleep – 4/10 pretty terrible. went to bed at 12. Woke up at 2:30, 4-something and 6:22. Stayed in bed till 7:40 but the last hour was pretty much a wash.

Weight – 207

Supplements – mag, multi, fish oil x 1 – (ran out!), kelp, D3 5000

@wakeup. Shoulders are in no pain but feel tight. Left knee feels tweaked / sore. Legs are tight.
over course of day. Not feeling good. Getting a cold. Left knee not feeling any better. Switched the workout and pushed Big 24 to tomorrow.

R – 6.3

ran easy 30 minutes  with 3 or 4 intervals thrown in.
didn’t do the planned bench. my shoulder is feeling a bit tweaked.

W – 6.2

“Ohio State”
Timed portion: 20:42 (ouch) edit: turns out I was running an extra 50m every round for 6 rounds. Still don’t make it good.

Did full workout as rxed with suspension trainer pullups substituted for the rope climb

T – 6.1

22 min easy run outside
3×12 115 Bench Press
Really Simple day.

M – 5.31

Big 24 II
The Exercise: 65, 70, 75, 75, 75, 75, 75, 75
Clean + Press: 100, 110, 120, 120, 120, 120, 120, 120
Squat Clean: 105, 115, 125, 137, 137, 137, 137, 137
Get to 10# less than Big 24 I by 3rd set.

What’s telling here, is looking back at my numbers from last September (glad I wrote something down), I am 5# higher on the Clean and Press, 20# higher (!) on the Squat Clean, but 20# lower on “The Exercise”. I think this is because I am worried about my form, I am working in a confined space where if things go wrong there are more consequences than I care to think about, and I don’t have chalk, and the bar I’m using is not really an O-lifting bar. I can fix 3 of these issues very easily. Video myself doing snatches, take the snatch part of workout to the roof deck rather than the small gym, and buy a climbers chalk ball at REI. Not having a oly-bar. I’m just being soft.

F – 5.28

Big 24 I
The Exercise: 65, 70, 75, 75, 80, 80, 80, 80
Clean + Press: 95, 105, 115, 125, 130, 130, 130, 130
Squat Clean: 95, 105, 115, 125, 130, 147, 147, 147

……….

    Lots of training that I didn’t keep track of.


………..

R – 4.01

Weight – forgot to jump on scale

For Time
3x
500m Row
15 box jumps (25″ box)
15 push press @ 75#
Time: 12:21

Food
Iced coffee w/ half and half
300 cal protein shake
beans and rice

W – 3.31

Weight – 205.0 post workout

Foam Roll, Mobility Warmup
Bench 8×3 140, 145, 150, 155 … 155 w/ 4 x 20.20.20  Ab bridges in between
1×5 Curtis P’s @ 95 – wow, I’m weak need to do more of these
Started 30 min run. Very strange pain in left knee after 60 seconds. Stopped it.
Hourly grease the grooves: 13, 14

Food:
2 cups coffee w/ half and half
300 cal protein shake @ 1:30 pm
Lots of fruit leather ;-(
Left over pork tenderloin
can of tuna
mini V8
2 cups black tea w/ no half and half

    Lots of training that I didn’t keep track of.

T – 2.2 – planned

    Warm Up

Foam Roll
Mobility and Shoulder Progression
5 min very easy run in 5 fingers, focused on foot strike
15 minute very easy row (1:55 – 2:00 splits)

    Training

(1) 15 Reps Bench @95 followed by:
5 Rounds
– 5 Bench Press Heavy
– 10 Weighted Situps @ 35
(2) 3 Rounds
– Assisted Pullup Ladder
– 2 Ab Rollouts from knees
– 10 Hanging Knee Raises
(3) 2 Rounds
– 25 Rotator Cuff HJ each side
– 25 Glute Leg Lifts each side

Stretch Series

M – 2.1
Weight 208.6
“Complexity”
Did all the mobility work and a 5min vibram 5fingers run. Took too long need to cut down at least a couple duplicate movements. Possibly have two different mobility warmups and do them on alternating days.
Skipped the programmed warmup and went straight into:
10 Rounds of a Rob Shaul Barbell Complex every 2:30.
Did it at 45# for the first 2 rounds and 65# for the last 8.
The goal is to bring my performance down to one complex every 2 min and then start adding weight. The next time I do this workout I’ll do all the rounds at 65#. Then I’ll start knocking down the rest period by 5 sec each workout.

R – 1.28
Inside day today, recovering from 100 Curtis P’s
Lots of foam rolling and stretching.
100 swings @ 20kg broken up randomly.
15, 14, 13 …. 3, 2, 1 descending pushup ladder.

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