Motivation

Training Training Logs
21

1280×960 135 KB

THE PINK HAT CHALLENGE

The Challenge: to lose more weight/body fat than “D” by May 30th. Loser has to wear his wife’s pink “gardening” hat to work. Pictures must be taken.

My Initial Weigh in: 193lbs and 23% BF

We are just using some scale for the bf measurements and weight. So it’s probably not too accurate, but he says it’s pretty standard (often gives the same reading) so it should be good enough for our purposes. “D” has also figured out some proportional formula 'cuz he is taller/bigger than I am. I think it’s % of bw lost somehow factoring in BF%.

22

Wed 4-18

Pink hat challenge weigh in
Some knife stuff

Bear crawls around the house x5 laps --this is the first time I finished w/o standing and walking a little!

DB Floor Press 2x15 50s
DB BO rows 2x15 50s

“kb” squat one 50 2x15
“KB” swing one 50 2x15

Curl holding one 50 in both hands (hammer) 2x15
tri extension one 50 2x15

50 crunches and 50 leg lifts for fun

All 90sec rest Reps were changed b/c only had two 50lbs DBs available.

23

Thursday - off and sore

Friday

I wentto the gym after work instead of going saturday. Bad move. I ended up with some serious pain in the right quad. It felt like it was about to cramp. So I just did a little of the workout and quit.

  1. Front squats 155 x1 then the cramps before starting the second set

  2. X

  3. dual cable rows 60 3x18 hard

  4. bw dips 3x18 hard

  5. x

  6. x

Saturday: Tabata bw squats… now off to the tilted kilt to watch the fights.

24

hmmmm… I tried posting my diet earlier and it doesn’t seem to have gone through. I’ll try again. This is the basic plan. All meals have been “tupper-ed” 'cept the one’s that aren’t.

PINK HAT DIET PLAN
Phase 1: April 23 to May 6
Time Food & amount Cals Fat Carbs Prot

9am Oats 1 cup 291 5 51 12
Whey .75 scoup 90 1 2 18
All Natty PB (jif) 1Tbsp 95 8 4 3.5

8am Whey 2 scoups 280 4.5 8 52
Milk 1 cup 102 2 12 8

11am Almonds 25 grams (~18) 145 12.5 5 5.5

1pm Chicken 75grams 123 3 0 23
Noodles (w. wheat) 1cup 193 2 38 9
Broccoli 1/2cup 50 3 7 2
Alfredo Sause 15 g (1tbsp) 61 6 0 1

3pm Almonds 25g (~18) 145 12.5 5 5.5

6pm Whey 2 scoups 280 4.5 8 52
Milk 1 cup 102 2 12 8

9pm Whiskey 70 0 0 0
Chicken 75grams 123 3 0 23
Broccoli 1/2cup 50 3 7 2

TOTALS 2200 72 159 224.5
% of Total 29.70 29.15 41.15
TOTAL = 2182

Alternative meals
Time Food & amount Cals Fat Carbs Prot

9am Oats 1 cup 291 5 51 12
Whey .75 scoup 90 1 2 18
All Natty PB (jif) 1Tbsp 95 8 4 3.5

8am Whey 2 scoups 280 4.5 8 52
Milk 1 cup 102 2 12 8

11am Almonds 25 grams (~18) 145 12.5 5 5.5

1pm Chicken 75grams 123 3 0 23
Noodles (w. wheat) 1cup 193 2 38 9
Broccoli 1/2cup 50 3 7 2
Alfredo Sause 15 g (1tbsp) 61 6 0 1

3pm Whey 1 scoup 140 2 4 26

6pm Wife’s Dinner 400 25 12 24
(Guess)

9pm Miller light x2 220 0 12 2

TOTALS 2190 74 155 186
% of Total 32.81 30.54 36.65
TOTAL = 2030

Coppied from excel, formatting sucks, but you get the idea.

25

Supps:

aleve (generic)
Fish oil
creatine
D
B12
Multivitamin

Sometimes melatonin – actually, I really want to read more about this. I use it for sleep. It seems to make me sleepy, but doesn’t for my wife. idk

26

Sunday:

Hill Sprints. Walk down and run up. x10 sprints at a hill in a park near my house.
Foam rolling.

27

Monday 4-24

Waterbury TBT week 7 workout 2 3x8 90sec rest

Mobility complex warmup

  1. F. Squats 190 hard
  2. Pullups bw good/hard
  3. Push Press 145 hard
  4. Cleans 135 hard (grip issues)
  5. Seated Calf Raises 2plates x1 4plates x1 3plates x1 (Should have used 3 from the start)
  6. Standing EZ curl 80

Some foam rolling at home.

Unofficial weigh in at gym 193

28

Wednesday

-knife stuff 45min
-Bear crawls around house x5 laps. I finished, and better time I think. I’m going to have to start timing it.

push press 3x12 60sec rest 50lbs DBs
goblet squat 3x12 60sec rest 50lbs
DB swings 3x12 60sec rest 50lbs
chin ups (hammer grip) 3x12 90 sec rest --HARD–had to pause a bit on last set
curls (hammer grip) holding one 50lbs dbs HARD 3x12 90sec rest
tri extensions 50lbs DB 3x12 90sec

Thursday: VERY sore. off

Diet is going okay, but I have been having to substitute a lot.

29

Friday:

I offered to move all the furniture in the whole building so the cleaning crew could steam clean the carpets. I figured that was as good as or better than other cardio. I also tried to keep up a faster pace for the sweat and lulz.

Saturday:
Waterbury TBT week 8 workout 1 3x18 120sec rest

Mobility complex warmup

Back squats 205 hard (“cardio” issue I think)
GM 155 hard (cardio) (I might have done 21…I lost count so just did 3 more)

Cable rows 60 hard
Dips bw good/hard

curls EZ curl bar and 25s
tri cable pushdown 57.5

Extra: standing db external rotations 2x18 10s and 1x9 cable crunch max weight.

unofficial weigh in: 191.5

30

Tuesday TBT week 8 workout 2 3x8 60sec rest

Bench (Decline) 225 good/hard
Pullups bw good/hard

cleans hard
Fsquat hard (I didn’t write down weight I think it was 135 for cleans and 185 for F.squats)

Hammer Machine Trap 1x4 plates 2x4plates 25s good/easy
Ext Rotations DB 15s

Thursday:
TBT week 8 workout 3 90sec rest MODIFIED

Knife training
Bear crawls around house 5 laps

Floor press DB
DB rows Both with 50s 60sec rest

DB swings
goblet squats 50lbs DB 60 sec rest

Bi curl and tri ext super set with 1 50lbs DB easy

50 crunches
50 leg lifts

31


Congrats to me. I finished TBT again.

32

http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_waterbury_summer_projectNow on to the W. Summer Program

Saturday 5-5-2012

Week 1 Day 1 4x6 60 sec rest

Mobility complex warm up

A1 Front squats 185 good
A2 Reverse crunches very easy

b1 standing alt db sh press 50s good/hard
b2 1arm db row 1x50, 3x75

c1 bulgarian split squat 50s (held in hands)
c2 SKIPPED felt a “tweak” in my left hammy

D1 Dips bw very easy
D2 external rotations

Weigh in 192 …uh-oh

foam rolling at home.

33

Day 2

Rain, rain, go away, you ruined my first HIIT training day.
I coulda run through the lightning storm, but decided to do Tabata bw squats instead. 26-29 reps/set. It felt good. Almost (almost) easy. Next time maybe I’ll hold onto a 45lbs plate or something.

34

Monday May 7th

WSP Week1 Day 3: 3x12 70sec rest.

A1 DB Romainian Deadlifts 75s good
A2 sit ups easy

b1 incline DB bench 55s good
b2 Standing calf raise (holding dbs) 55s good

c1 DB upright rows 30s good
c2 Lunges DBS holding 40s
-straps/grip issues
-more “cardio” than anything…24 is a lot of reps

d1 DB external rotations DBs 15s
d2 DB pullovers 55s
- right tri began cramping and only finished 1 and 1/2 sets

15min treadmill walk with the wife

some foam rolling at home.

My stopwatch has been broken…I really need a new one.

35

Tuesday May 8th

Had an appointment before work and a meeting after work… no time to train. So I skipped lunch and did my HIIT then. It actually worked well (I was afraid I couldn’t make it work) so I’ll probably try again on Thursday instead of waking up early or trying to go after work.

HIIT 18min 90/30 Okay.

36

Wednesday May 9th 2012

WSP Phase 1 Day 5 (modified for available equipment).

Description weight reps

A1 DB deadlift two 50lbs DBS 36-33-31
A2 Push ups Push ups 90-85-86
A3 Goblet squats 50lbs DB 43-35-35
A4 BO DB rows two 30lbs DBs 55-60-60

Quite difficult.

37

Thursday:

HIIT sprints. I had a pain in my left hammy and stopped after the 5th sprint. It was hurting on every running-step with that leg. I didn’t really want to push it and get hurt. I remember that from last year. I did do some bw squats and lots of stretching

38

hmmm… I’m not sure why, but half or more of my post didn’t go through. Mods, am I doing something wrong and you are editing this? Maybe there is an issue 'cuz I’m accessing this through my hub?

Anyway, I copied the last post before sending b/c of the recent issues… here it is. Maybe it’ll end up showing up twice, idk.

Friday= scheduled off Sat, Sun= life got in the way a bit. painted and cleaned a house for a family member’s up-and-coming wedding

Monday May 14th WSP 3x12 65sec rest

Mobility complex workout.

a1) (modified) bb rom deads 185 good/easy
a2) bw sit-ups easy b1) incline db bench 55s good
b2) standing db calf 55s good
c1) db upright rows 30s good/easy
c2) db lunges 40s good (cardio issue with 24 reps/set)
d1) ex rotations 15s
d2) pullovers. 55s -I still had a pain in my right tri. I was able to finish the set though.

39

Tuesday:

HIIT Sprints 30sprint/90rest 8 sprints.
I forgot to bring my notebook, so I just ran sprints from memory. I figured this was close enough.

Also of note: my hammy still hurt a bit. So, I went to a park and ran in some fields instead of running in the street like I normally do…MUCH BETTER. Honestly, after I warmed up, I was more concerned about my ankles in the uneven field than I was about my hamstring. I’ll be using parks from now on whenever possible. No shin splints this morning either.

Unofficial weigh-in: 190lbs

40

Wednesday, May 17th:

WSP

Wednesday May 9th 2012

WSP Phase 1 Day 12 (modified for available equipment). 2:10sec sets with as many as I could do. 90sec rest between sets. 180sec rest after A4. x3

Description weight reps

A1 DB deadlift two 50lbs DBS 40-35-28
A2 Push ups Push ups 100-95-75 (85? lost count)
A3 Goblet squats 50lbs DB 40-40-30
A4 BO DB rows two 30lbs DBs 70-65-60