Good info, Mort. My resting HR is in the 40 usually. It’s 43 right now. When I go to the doctor they occasionally ask me if I’m a runner. They’re kind of surprised when I tell them no.
When I’m really out of shape and haven’t been doing any running then my HR will be around 60.
HR aside, all I know is that I feel out of shape since I’m struggling to finish these workouts as prescribed. As far as I know most of these CF gyms are full of average people. Why would the gym keep prescribing workouts that the majority of their members can’t do?
My body is a bit tired - mostly my back and shoulders. I’ll be doing a workout from WOD Generator or making it up on my own. I might be old fashioned and just do my go to sprint workout after some heavy bench press.
RUN STRAIGHTAWAY, WALK CURVE x 6 LAPS (1 mile, 12 sprints/fast runs)
Time: 11:08
INCLINE BENCH (5RM)
135 x 10
165 x 5
185 x 5
195 x 5
205 x 5
225 x 1
J ROPE PULL (5RM)
60 x 10
85 x 5
100 x 5
115 x 5
FACE PULL
50 x 15 x 2 sets
Apparently Wednesday is also international chest day. I’ve been having trouble getting a bench lately and the gym has four. The gym hours were 7-12 instead of the usual 0430-2200 so all the regulars were crammed in there at the same time. On the plus side, the scenery was better. I also didn’t have much trouble on the running track. All the real runners ran 5Ks this morning - my wife included. She placed 1st in her age group and 2nd overall (female) and ran a shade over 21 minutes. I guess the course has a nice uphill stretch that slowed everyone’s times down. She finished 18th out of like 500 people.
I hit chest yesterday. My shoulders are shot from three days of pressing this week. My traps and upper back are sore. I’m worn out. I decided to take it easy today and went for a bike ride. I covered 5.86 miles in 26:20.
I’m kind of trying to discipline myself with my eating. It occurred to me yesterday that one of my “snacks” of 1.5 scoops of protein and 2 servings of animal crackers is 600 calories. It’s not filling at all either. I think it’s time to start paying attention again.
The depressing thing about these workouts is that they’ll never get easier. You always go balls to the wall regardless of your level of conditioning. I might get more reps or decrease my time on some things but I’ll still be smoked at the end.
I fear that there will never be an easy or enjoyable workout.
Didn’t weigh myself upon waking. I’m sure it was similar to yesterday since I had a protein shake around 10:45pm. I also didn’t fall asleep until about midnight so I didn’t get much rest. The less I sleep, the heavier I am in the morning.
I have no plans to train today. Yesterday was a light day but I still want to rest today. That’s probably a bad idea since tomorrow will be busy from start to finish. If I work out at all it will be during my half hour lunch break. I might change my mind by the end of the day. We’ll see.
No! Tonight I reached that point right before I quit doing something.
Why in the hell am I doing this to myself? How will this make me better in a month? Six months? Is this self beat down worth it?
I’m beginning to think the answer is no. I had planned to run this for four weeks but three weeks is sounding pretty good! I really didn’t mind my running workout from Wednesday. Perhaps that’s the way to go.
Regardless of what I decide, I’m taking the weekend off.
SQUAT E3MOM FOR 15 MINUTES Warm Up
135 x 5
225 x 3
245 x 2 Workout
275 x 2
295 x 2
315 x 2
325 x 5
335 x 2
CONDITIONING WOD 3 Rounds for Time 21-15-9 Prescribed / Actual
Thrusters 115 lbs / DB Thruster 50s (round 1), Back Squat & Press 100 lbs (rounds 2 & 3)
Toes to Bar / Hanging Knee Raise
24" Box Jump Overs / I actually did the one
Time: 15:55
Man, that sucked! I had to break everything but the jumps up until the round of 9. The jumps are regular box jumps except you step to the other side for the next jump.
I’m sure this was supposed to take like 8 minutes but it killed me. I’m beginning to miss running.
The experiment is actually working, in regards of better conditioning. Resting heart rate never lies.
How about keeping one day of WOD’s when you come back?
Not much because I haven’t really tried to lose weight. Yesterday I made an effort to not eat everything in sight. I logged my food and it was still over 3000 calories for the day. I’m going to try to eat at a deficit for a week to drop a little of this bloat. I was 238 and change this morning.
I’ve considered this. We’ll see. I might also use barbell complexes at the end of a session. I’m not enjoying these workouts. I’m considering switching to Built for Battle for three or four weeks and doing conditioning three days a week on top of it.
I think I’d rather do sprints and fartleks with the occasional WOD or complex instead of what I’ve been doing.
7.8.18 Day 21 of CFE (and very likely the last day of CFE)
Woke at 237.4 lbs. Now that’s some progress! Sadly, it could just be glycogen depletion. I decided to skip breakfast and kind of fast until lunch yesterday and I’m trying it again today. The downside is that suddenly, for the first time in a while, I’m hungry upon waking. Well, I guess I can’t say it’s an irregularity but more often than not I have to force myself to eat breakfast upon waking. I’m just not hungry.
I tracked my food yesterday and had around 150g of protein and 200g of carbs. Total calories was about 2200.
To be honest, I don’t really know what I’m doing
I think I want to see 235 on the scale before I start my next round of CT’s Guaranteed Simple Strength & Size. But why? I guess I have it in my head that I have some extra fluff. By the way, I never lost a single pound once I stopped taking creatine. Somehow, the substance allows me to gain 8-10 lbs in 4-5 days but it sticks with me when I get off of it. It happened in September too. I should write an article claiming that this particular creatine is guaranteed to add 5-8 lbs of lean mass to your body!
Anyway, I’m pretty convinced that I’m starting Built for Battle tomorrow. I would like to see myself run on Mondays, Wednesdays, and Fridays as well.
In other news, my hip hurts about 80% of the day now. I need to remind myself to do some of those fancy rehab exercises every day for awhile and see if that helps. I know that’ll be one of the first questions if I go back to physical therapy or the doctor. I haven’t done anything wrong based on what the doctor told me so I’m not sure why I’m having problems again. If I followed his advice and I still have pain and problems then I might have to drop something from my training—specifically squats. That would definitely keep me from reaching my goal of a 405 squat, but it wouldn’t break my heart. I can do some good single leg work for leg strength and development. Anyway, I’m getting ahead of myself.
That’s a pretty good metcon. I’d think you could do a lot better. Killing metcons is all about competing. Doing them on your own vs with a group makes like a 50% difference. That workout should be 3’ round 1, 2’30” round 2, 1-1’30” round 3. No more than 7’ for someone in your condition.
800 mg of Advil every 6 hours. Hydro would help with pain but do nothing for the underlying cause, as it’s cut with acetaminophen, which isn’t an NSAID.
that’s something to run 5K in 21 or less.
