All While Intermittent Fasting

Training Training Logs
101

Wednesday, July 6th

A. Hack Squats: 3x90x5, 180x5, 230x5, 270x5, 320x5, 4x360x5, 270x5
B. Single-Leg Leg Press: 208x8, 3x298x8 ea leg
C. Single-Leg Leg Extensions: 60x6, 80x6, 2x100x6 ea leg
D. Seated Calf Raises: 3x100x16
E. Preacher Curls: 75x10, 95x10, 75x10

I’m surprised how much I jumped on the hack squat. That’s a 70 lb jump from the last time I did it. I think having my feet closer together shifted a lot more emphasis on my quads.

As much as it breaks my heart, I’m going to have to cut some weight…and some of it is going to have to be muscle. I signed up for the Tough Mudder and I don’t want to be running ~12 miles at 210 lbs. I’ve already dropped 7 lbs in a slow and steady rate since switching to IF. I’d like to be about 190 lbs by December. 20 lbs shouldn’t be too difficult given I have 5 months until the race. I suppose I could always just pack on any lost muscle afterwards, anyway.

If anybody else has done this event before, I’d like to hear some of your training methods for preparation.

102

Friday, July 8th

A guy in my fire 1 class showed me a vid of him pressing 367 on the iso-lateral incline press machine. So the first exercise is dedicated to beating him…by 1 lb

A1. Iso-Lateral Incline Press: 3x98x5, 188x5, 238x3, 278x1, 328x1, 348x1, 368x1 (ha!), 298x5, 278x5, 288x5, 298x5, 278x5
A2. Iso-Lateral Low Row (peak contraction: 4x8 @ 180, 200, 220, 220
B. Dips: 5x10 @ BW (trying to get a feel for my shoulder health)
C. Iso-Lateral High Row: 4x8 @ 180, 230, 230, 230
D. Pec Deck: 3 x 12-15 @ 150 lbs
E. Rear Delt Fly Machine: 3x15 @ 60 lbs
F. Overhead Rope Triceps Extensions: 4x10 @ 140, 150, 100, 100

Not much feels better than a relaxing drive home on a Friday night after having a good day in the gym. Even ass-hat drivers don’t bother me when I’m in this kind of mood.

Looking forward to a good hamstrings and calves session tomorrow. Hell, my quads and ass are STILL sore from Wednesday. Might as well have the posterior chain join the club.

103

Saturday, July 9th

A. Incline Treadmill: 40 minutes, 3.0 mph, 7.0% incline
B. Hamstring Curls: 135x8, 180x6, 4x205x6
C. Back Extensions (testing rehab): 1x10 (not bad, no real noticeable pain)
D. Seated Calf Raises: 5x10 @ 155 lbs

Weight continues to decrease at a tortoise’s pace. Since switching to IF, without an attempt to drop weight, I’ve gone from 217 down to 208. In preparation for Tough Mudder in December, I’m continuing to drop to ~190 lbs to avoid undue stress on the knees from running approximately 12 miles. I haven’t been consistently under 200 lbs for about 4 or 5 years now. The last time I managed to dip down to 199.7 was last year right before my honeymoon cruise. That lasted about 6 hours…long enough to get onboard and destroy the first buffet.

I ended up taking Sunday off. Not the best idea. But a re-feed of LOT’S of ribs, cauliflower with cheese and fresh fruit made me forget all about it. Most of my days off from the gym are only because work and school have me out the door by 8 am and not back home by nearly midnight. So…not really a day off. I think one more week on machines and I’m ready to get back to free weights again.

104

Monday, July 11th

A. Seated Iso-Lateral OHP (Nautilus): 3x90x5, 180x5, 270x3, 320x1, 340xfail, 280x5, 270x5, 275x5, 280x5, 270x5
B1. Seated Iso-Lateral OHP Single-Arm (Hammer Strength): 45x10, 70x10, 80x10, 90x10 ea arm
B2. Machine Shrugs (peak contraction): 3x8 @ 385 lbs & 1x8 w/ 125’s (someone took my machine)
C1. Seated Lateral Raises: 3x10 w/ 25’s
C2. Iso-Lateral Low Rows (peak contraction): 3x8 @ 180, 230, 230 (someone took my machine…again)
D1. Barbell Front Raises: 3x8 w/ 40 lbs
D2. Pull-ups: 3x5 (Minor lat work due to skipping Sunday)
E. Hanging Leg Raises (Thibs’ style): 3x10
F. Serratus Crunches: 3 x 8-10 w/ 100 lbs

Looks like a long day when written out, but it only took around 75 minutes. I kind of liked not throwing an incline motion in on this day and focusing more on shoulders. Save the incline for Friday, I guess.

105

Wednesday, July 13th

A. Hack Squat: Emptyx5, 90x5, 180x5, 270x5, 320x5, 360x5, 3x380x5, 360x5
B. Single-Leg Leg Press: 4x6 @ 298 lbs ea leg
C. Calf Raises: 90x10, 4x135x10
D. Standing EZ Curls: 3x8 @ Bar+90 lbs
E. Kneeling Cable Crunches: 3x15 @ 150, 170, 180
F. Palof Presses: 3x10 @ 60 lbs (10 one side, 10 other side, no rest, continuous)

I forgot how good I feel after mid-day workouts. I decided against burning out with leg extensions since we’re running drills tonight at the volunteer station. I’d much rather have some energy in my legs for dragging hose and such.

106

Friday, July 15th

A. Back Extensions: couple of sets to test out the back recovery
B. Seated Hamstring Curls: 4x8
C. Standing Single-Leg Hamstring Curls: 4x8 ea leg
D. Romanian Deadlifts: 4x8 @ 135 lbs (more of a test than anything, so very light weight)
E. Seated Calve Raises: 3x15 @ 90, 135, 135

This caused soreness that’s still with me today. But good to feel that the RDL’s didn’t cause any pain in my back.

107

Saturday, July 16th

A. Chest Press Machine: 2x100x5, 200x5, 220x5, 240x5, 260x5, 280x5, 300x5, 280x5, 290x5, 300x5, 280x5 (maxed out the machine, unfortunately)
B1. Dips: BWx10, BW+20lbs of chains x 10, BW+40lbs of chains x 10, 2 x BW+60lbs of chains x 8
B2. Seated Chest-Supported Rows (peak contraction): 4x8 @ machine + 180 lbs
C. Single-Arm Rope Triceps Pushdowns: 50x10, 60x10, 50x10 ea arm
D. Hanging Leg Raises: 3x10

I would just like to take this moment to say that my wife made it through this workout with me and didn’t complain even once. She is, of course, super sore from it. But that’s to be expected from this many sets of pressing exercises.

Now then, my shoulders have recovered beautifully. The dips didn’t cause even the slightest hint of pain…even when weighted. That’s very encouraging to me since my shoulders have felt like shit attempting dips for over a year now. I have high hopes for my return to barbell lifts on Monday.

108

Sunday, July 17th

Would you believe that my wife, even after her pec, shoulder and triceps destruction on Saturday, returned with me to the gym for a short lat and biceps workout today?! One of the things I love about her.

A. Thibs’ Lat Pulldown: 6x8 @ 180, 200, 200, 200, 190, 200
B. DB Hammer Curls (held at midpoint): 3x10-12 w/ 30’s, 35’s, 40’s

Very short day. But there was a lot to accomplish early on in the day, so we did what we could. I’m sure we still did more than the majority of Americans on a Sunday.

109

Monday, July 18th

7:30 A.M.

Incline Treadmill Walking: 20:00 of 5.0 mph @ 7.0 incline w/ 40 lbs of chains on my back

Ah, morning cardio. I feel good afterwards, but I loathe the loss of 30 minutes of sleep.

5:30 P.M.

Circuit Work: 5 Circuits → Completion Time: 65 minutes
----1. Turkish Getups Left Side: 10, 9, 8, 7, 6 w/ 30 lbs
----2. Burpees: 10, 9, 8, 7, 6
----3. Turkish Getups Right Side: 10, 9, 8, 7, 6 w/ 30 lbs
----4. Burpees: 10, 9, 8, 7, 6
----5. Clean & Jerk: 10, 9, 8, 7, 6 w/ 105 lbs
----6. Sprint (run, really): 5 x 45 seconds @ 9.0 mph

What a pussy! 65 minutes to complete this?! My heart’s and lungs’ work capacity fuckin’ suck! I was suckin wind half-way through the first circuit. 10 minute rest and onto the strength portion.

Romanian Deadlifts: 135x3, 185x3, 225x3, 275x3, 225x3, 185x3, 135x3

Still working myself back into lower body compounds. I thought I was going to make it to 315 today, but my back just didn’t feel it.

Finished the night with a 30 minute massage from my wife (she’s a licensed massage therapist, ain’t she wonderful?). Going to foam roll my lower back and hamstrings later tonight and stretch a little as well. Not looking forward to getting up tomorrow morning for a 2 mile run. But what must be done must be done.

110

Tuesday, July 19th

7:30 A.M.

Treadmill Walking: 20 minutes @ 3.2 mph, 7.0 incline w/ 40 lbs of chains on back

Good way to wake up…and get some fasted morning cardio done.

111

Wednesday, July 20th

7:30 A.M.

Treadmill Walking: 20 min @ 3.0 mph & 7.0 incline w/ 40 lbs of chains on shoulders

Weighted morning walking feels good on the mind, surprisingly. But when I get to work, I’m a little fatigued. I think 7-7.5 hours of sleep still isn’t enough to handle this. Guess that means I have to move my bedtime a bit earlier again.

5:30 P.M.

2-Mile Run: time of completion - 16:25. I suppose that’s not too horrible considering I haven’t run anything over a 15 second sprint in 4+ years

Circuit 1: Completion time - 20:00
----1A. ATG Backsquats: 5x7 @ 135, 185, 185, 185, 185
----1B. Dumbbell Swings: 5x10 w/ 50 lb DB
----1C. Palof Presses: 5x10 ea side

Circuit 2 Completion time - 35:00
----2A. Overhead ATG Squats: 45 reps @ 50% BW (105 lbs)
----2B. Deadlifts w/ Sprawl: 65 reps @ 50% BW (105 lbs)

1.5-Mile Run: took 3 running steps and felt calve cramps approaching Charlie Horse level. So, FAIL!

Too…much…energy systems work. 3 days and I can’t stand it. New format is going to look something like this:

Morning - Fasted steady state cardio (i.e. weighted treadmill walking, 1-2-3 mile runs, etc)
Afternoon - Circuit training. Probably only 1 for the time being.
Evening - HP Mass style Strength Training. I love this style of training too much. So, I’ll pick a major compound and auto-regulate the amount of work.

112

Thursday, July 21st

Incline Treadmill Walking: 20 minutes @ 3.2 mph & 7.5 mph w/ 40 lbs of chains on shoulders

Most of the muscles involved in my hip movement are sore now.

113

Friday, July 22nd

7:30 A.M.

Incline Treadmill Walking: 20 minutes @ 3.2 mph & 8.0 incline w/ 40 lbs of chains on shoulders

12:00 P.M.

Barbell Complex: Completion Time - 20:00
----1. Romanian Deadlift: 4x8 @ 95lbs
----2. Bentover BB Row: 4x8 @ 95lbs
----3. Hang Clean: 4x8 @ 95lbs
----4. Standing OHP: 4x8 @ 95lbs
----5. Front Squat: 4x8 @ 95lbs
----6. 400 M run: 4 x 400m

6:00 P.M.

A1. BB Bench Press: 3xBARx3, 135x3, 185x3, 225x3, 245x3, 255x3, 245x3, 250x3, 255x3, 245x3
A2. Seated Chest-Supported Rows: 4x8 @ 180 lbs
B1. Weighted Dips: 8x5 @ BW, +20, +40, +60, +20, +40, +60, +20
B2. Chinups: 7x6 @ BW

114

Saturday, July 23rd

12:00 P.M.

Rucking Around the Neighborhood: 30 minutes w/ 46 lbs in a backpack

Loaded a sturdy backpack with my wife’s little hand weights, put the dog on a leash, and took a 30 minute, 1.5 mile walk. In the middle of the day with the hot Florida sun beating down, that was rough!

5:30 P.M.

Circuit Style Training - Completion time 26:00
----1. Overhead Walking Lunges (L): 6x15 w/ 30 lb DB
----2. Box Jumps: 6x15
----3. Overhead Walking Lunges (R): 6x15 w/ 30 lb DB
----4. Pushups: 6x10
----5. Max Effort Pullups: 6 x Max Reps
----6. Weighted Situps: 6 x 15 w/ 25 lb plate

This circuit didn’t feel nearly as tough as the one that took 65 minutes to complete. My heart was still pounding hard, and I had to tripod a few times to catch my breath, of course. But, all in all, I really flew through this one.

My wife also did an excellent job on this one, as well. She made it all the way to the 6th round, and then her glutes started cramping. She started to get down on herself, but I told her to cut the lunges out of the 6th circuit and do the rest with that much more intensity. She powered on through…and now she’s “sore everywhere” today…as I expected. Hoping to get her to go rucking with me this morning…chances are slim.

115

Sunday, July 24th

11:00 A.M.

Neighborhood Rucking: 1.5 miles, 30 minutes, 46 lb ruck sack

Felt a lot more pressure on the traps today. It always feels strange after walking that far and then taking off the pack. I feel like I’m still being pushed forward.

The wife also joined for this one. 19.8 lb backpack (she only weighs 95 lbs). So, yeah, good job, babe. Barely any complaints, too.

116

Monday, July 25th

7:30 A.M.

Sleeping: Yeah I got more of this in instead of rucking. The body wants what it wants.

12:00 P.M.

Treadmill Running: 400m, 800m, 800m, 400m @ 7.5 mph (8:00 mile pace)
Heavy Bag Work: 20 minutes of kicks, knees, punches & elbows

Felt so good today I even went airborn on the elbows and kicks for a while.

6:00 P.M.

A1. Clean and Press: 2x95x3, 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 175x3, 180x3, 185x3, 175x3
A2. DB Shrugs (Peak Contraction): 4x8 w/ 110’s, 120’s, 130’s, 140’s
B. Lateral Raises: 3x10 w/ 20’s
C. Thibs’ Lat Pulldowns: 4x8 @ 180 lbs
D. Single-Arm Rope Triceps Pushdown: 2x12 @ ??? (numbers worn off)
E. Single-Arm Holds on Chin-up Bar: 8-10 seconds for each arm

I don’t think I intended to do so much when I went in, but I felt pretty good today, so I figured I’d hit some of the opposing muscle groups.

As soon as this deep gluteal soreness subsides, I’m hoping my running will improve a little. I should just dig up my old Cross-Country workouts from highschool and follow their progression. My biggest obstacle on this Tough Mudder is going to be the actual running. I don’t see too much challenge with the obstacles themselves.

117

Wednesday, July 27th

12:00 P.M.

HIIT Circuit - Completion time 25:00
----1. Jump Rope: 10 sets of 100 reps
----2. Burpees: 10 sets of 10

6:00 P.M.

A1. Front Squats: 3xBARx3, 95x3, 135x3, 155x3, 185x3 205x3, 195x3, 200x3, 205x3, 195x3
A2. Romanian Deadlifts: 4x8 @ 185 lbs
B. Clean Front Squat: 5 singles of 135

After finishing the super-set I thought it might be fun to try and learn the clean front squat. I like that my 2nd gym has an olympic lifting platform and bumper plates, even though I never drop the weight.

118

Friday, July 29th

12:00 P.M.

Steady State Cardio: 2 mile run, 10:00 mile pace (easy)
Heavy Bag Work: 10 minutes of kicks, punches, knees and elbows (some were airborn)

6:00 P.M.

A1. BB Bench Press: 3xBARx3, 135x3, 185x3, 205x3, 225x3, 245x3, 255x3, 245x3, 250x3, 255x3, 245x3
A2. Seated Chest-Supported Rows: 4x8 @ 180 lbs
B1. Weighted Dips: BWx5, BW+20x5, BW+40x5, BW+60x5, BW+80x5, BW+60x5, BW+40x5, BW+20x5, BWx5
B2. Chin-ups: 9x5

Good 2 miles. Nice and easy. Imma try to work that pace up a little each week. To think, I used to run 2 miles in 12:00. Of course i was 60 lbs lighter, too.

119

Saturday, July 30th

8:00 A.M. - 5:00 P.M.

Donning and Doffing Drills: Lots and lots of gear drills in the hot Florida sun.

6:30 P.M.

Energy Systems Circuit - 5 Circuits - Completion Time 19:30
—1.) Pushups: 15, 14, 13, 12, 11
—2.) Horizontal Pullups: 15, 14, 13, 12, 11
—3.) Dumbbell Swings: 11, 11, 8, 8, 6 w/ 60 lb dumbbell
—4.) 400 m Runs: 8.5 mph, 8.5 mph, 8.8 mph, 8.8 mph, 8.8 mph

It always encouraging to do these circuits and look over to see my wife bustin’ her ass at the same time…not one complaint. Well, not during the actual circuit, anyway.

I think I need some better running shoes. I haven’t been running since the brand to train in was AirMax Triax. Any runners have good suggestions for some sturdy, light running shoes?

120

Monday, August 1st

12:00 P.M.

Energy Systems Work - Completion Time 29:00
—1.) 1 Mile Run: 9:49 pace
—2.) Jump Rope: 300 jumps
—3.) Mountain Climbers: 25 (4-count)
—4.) Jump Rope: 300 jumps
—5.) Mountain Climbers: 25 (4-count)
—6.) 1 Mile Run: 9:49 pace

6:00 P.M.

A. Clean and OHP Press (Strict): 135x3, 155x3, 165x3, 175x3, 5x185x3
B. DB Shrugs: 120’s x 8, 120’s x 8, 130’s x 8, 120’s x 8
C. Single DB Lateral Raises: 3x10 ea arm w/ 25’s
D. Single-arm Rope Triceps Pushdowns: 4x6 @ ??? lbs
E. Hanging Leg Raises: 1x10 (no motivation to continue on these)

Middle of the day was great. But the 6 p.m. workout was so blah in my head. I pushed through as best as I could.