12/03/2022
Progress updates.
Weighing in at 173 lbs these days. I have another BodySpec on the books for January 19, and it will be nice to compare to where I was at in May (18.2% BF back then, same weight as I am now). I feel a bit leaner due to my deep dive into Crossfit, but who knows.
Here’s how I look this morning:
Lookin’ jacked and stacked!
I like it mate
12/04/2022
9 am, Crossfit OLY class
6 x [1 clean lift off + 1 clean squat], working between 115 and 135 lbs
7 x 1 Push jerk or split jerk; used between 115 and 135 lbs
5 x 3 Front squats; heaviest set was 205 lbs
5 x 4 Scott presses; training bar
3 min plank hold
5 rounds:
10 ring rows
15 KB swings; 32 kg bell
20 push ups
Notes: Probably my best cleans and jerks I’ve done. Did multiple reps that really nailed it. I’m working on the rack position and leg drive of the jerks, both the the push jerks and split jerks. A Scott’s presses is sinking into a back squat position and doing behind-the-neck presses from there. Impossibly hard, and require a lighter bar. Pressing up vertically from here requires the use of muscles that I didn’t know where there.
After the class, cranked out 5 rounds of the rows/swings/push ups and biked home. Gonna relax a bit today and watch some football. Was out late AGAIN last night at a concert, so I’m dragging just a bit. I feel like a college kid going to back-to-back concerts, and last night’s was up in Oakland and went late.
12/05/2022
7 am, Crossfit class
Push Press (staying below 70% 1RM)
1x7x95 lbs
3x5x115 lbs
WOD, for time (11 min time cap)
9-7-5-5-7-9 reps:
Power Snatches, 65 lbs
Thrusters, 65 lbs
Bar-facing burpees
Made it through the snatches in the 6th and final round when time was called.
Strength, for quality, 3 rounds:
8L/8R 1 arm DB Bench, 70 lb DB
8L/8R banded rows from plank
Notes: Looked at the WOD and thought “pretty mild one today”. When I got there, no one in the earlier classes had come close to finishing it, let alone finishing it at the Rx (95 lbs for men; 65 lbs women). I was planning on using 75 lbs (thrusters are my nemesis and snatches are not my strength, either). Even at 65 lbs, this one will have you gassing after the snatches followed by thrusters. The banded plank rows are: put a band around a rig about knee high. Grab it and get into a plank, and row it.
I’m trying to 100 push ups a day as a background daily work in addition to whatever else, so I’ll do those tonight with some ab roll outs and mobility.
12/05/2022
PM post-dinner, jazz-Christmas-music-in-the-background evening bonus work
100 push ups
100 sit ups
15 minutes yoga/mobility sequence
Notes: I’ve enjoyed the Bear Blocks (push up blocks) that I first saw recommended on this site. Basically just a twist on push up handles, allowing for great range of motion and hand positions. Did 25 push ups / 25 sit ups for four rounds.
I was being jokey in the title, but also offering a bit of an alternative to the harder core workouts on here (not that there’s anything wrong with them, and obviously they’re of more interest than what’s going on here). In fact, I was sipping red wine between sets and enjoying some Christmas jazz in the process. Probably why I’m not 10% BF with visible abs or repping out 350 lb back squats.
I can dig this.
Ever listened to opera while working out? It’s bizarrely relaxing and pumps you up at the same time.
No, but I do listen to mellow music like acoustic Neil Young or Bob Dylan. I also like to listen to John Coltrane or Miles Davis while training. Last night my wife was in the kitchen when I turned on the stereo she asked for Christmas music, so I opted for jazz versions of the classics. Then, I noticed the open bottle of wine, and thought it would make a pleasant intra-workout drink. It did.
It may seem crazy, but nothing gets me hyped up to do shit more than Blood on the Tracks.
Love that album. Definitely a top-5 desert island album.
12/06/2022
7 am, Crossfit class
WOD, for time:
Row, 25 calories
5 Wall Walks
15 Toe-to-bars
Row, 50 calories
10 Wall Walks
30 Toe-to-bar
Row, 50 calories
5 Wall Walks
15 Toe-to-bar
Row, 25 calories
Time = 19:29
2 rounds of a 3-move Ab complex involving KBs. Don’t really know the names of the moves, but involved marching with overhead holds, some types of twisting/chopping, and the like.
Notes: Relatively mild day. A “chipper” type of workout that wasn’t too back breaking. I’m going to get in some weight-vested push ups and carries after work. Busy day at work, and tomorrow is my off day from training.
12/06/2022
End of the day work
225 push ups on Bear Blocks
Notes: Did these in sets of 15, EMOM-style. Didn’t really feel like it, so set a timer to make me do it. Sometimes when I don’t feel like doing my workout I’ll drink Surge, then, well, I have to work out now or it’s a wasted serving. It’s funny how stupid mind games work. But, really, it was just some push ups tonight so nothing much.
Jazz fuelled workouts
What a classy guy
Very classy, indeed. I also train in khakis with just a hint of stretch.
12/08/2022
7:30 am, garage
Warm up:
Jump rope (practicing double unders)
2 rounds Prying goblet squats
2 rounds KB swings
Calisthenics (push ups, pull ups, squats, sit ups)
Main strength:
Bench Press: 5x5 x 215 lbs
Weighted ring pull ups: 5x5 x BW+22kg
KB swings: 5x10 x 44kg bell
Accessories:
KB towel curls: 3x16x22 kg bell
Lat raises: 3x16x12 lbs DBs
Notes: Felt great! Weight moved well and I fit in some accessory work.
Upcoming: Soccer at lunch. Push ups / sit ups / mobility at home after work.
12/08/2022
Lunch: 1 hour of soccer
PM: 100 push, 100 sit ups
Notes: Just a bit of extra work throughout the day.
12/09/2022
7:30 am
Hill sprints!!
10 rounds:
10 push ups
60y hill sprint
10 air squats
Then:
100 push ups
100 sit ups
Notes: Skipped crossfit this morning because the workout looked too brutal after a relatively heavy strength day yesterday. Haven’t done hill sprints in forever so decided on this. I have to drive ~3 miles or so to get to the hill, so that’s why I don’t do it often. Added the push ups and squats to flush it out.
Traveling tomorrow to the South (Georgia) for a conference. Probably won’t get anything in tomorrow due to the long day and layovers. Then, a conference for a few days and I’ll make use of the hotel gym. I feel like as long as there are DBs up to 25 lbs and a pull up station, I can make it work just fine.
12/11/2022
Not gonna impress anyone with my training during the conference. My goal is to get in some strength work, 100 push ups, and 15k steps a day. That’ll do me fine.
Today:
High incline bench press: 4x10x 70 lb DBs
Pull ups: 4x10
Goblet squats; 4x10 x 80 lb DB
100 push ups spread out
18k Steps
12/12/2022
Warm up:
5 min row
50 pull ups
100 push ups
20 rep goblet squat: 100 lb DB
WOD modification for the hotel gym:
10, 9, 8,…….1 of:
DB thrusters, 35 lb DBs
DB facing burpees
Time = 7:57
Notes: all day conference and did this immediately after. Now I’ll work in my 10k steps as a visit some pubs and grab dinner.
