TM79's Training Journal

Bigger Stronger Leaner Over 35 Lifter
41

BW: 176.2
Yesterday’s Output: 3,436
Yesterdays’ Intake: 2,988
Net: -448

Warmup: LISS – 15% Incline
1.5 Miles, 30 Mins, 396 Cals

(Superset)
Hex Deads
10x145
10x165
10x185
10x205

Calf Raises
15xBW
15xBW
15xBW
15xBW

Stats: 12:20, 80 Cals, 104 BPM

Conditioning: Metcon (Remainder of Yesterday’s Metcon)
Complete the following while wearing a 20 lb weight vest:
2 rounds of:
15 pull-ups
30 push-ups
45 squats
Then, 3 rounds of:
10 pull-ups
20 push-ups
30 squats

Stats: 19:15, 258 Cals, 151 BPM

Comments: Haven’t slept very well the last few nights. These deads were fairly light but I’m just running on E. That metcon was an absolute butt kicker with the vest on. For the record, that was the last part of my metcon from yesterday (that I ran out of time for). I threw the vest on to make it harder, and did all squats to a 15” box. Completely drenched in sweat and pretty much covered my garage with it.

I may try to get out for a hike this afternoon.

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42

BW: 176.2
Yesterday’s Output: 3,755
Yesterdays’ Intake: 3,302
Net: -453

Morning Grinder with F3
44:58, 584 Cals, 144 BPM

Cool Down: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

10-Minute Full Body Stretching/Mobility
70 Cals, 93 BPM

Comments: My neighbor has been trying to get me to go to F3 with him for over a year now and I finally broke down and went this morning. Good time with a great group of guys. It was raining when we started. I think we covered about two miles, running-wise, and did lots of (mostly lower body) calisthenics in between runs. I picked the wrong week to do lots of squats. That’s all I can say. Good time though and enjoyed coffee and chatting afterwards. I may go back tomorrow but if nothing else, will try to get there at least once per week, on Thursdays.

Came back and was hungry for some more calorie torching so I did a 1-mile LISS on the treadmill and then some stretching/mobility as my legs are screwed…

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43

BW: 176.4
Yesterday’s Output: 3,485
Yesterdays’ Intake: 3,151
Net: -334

Morning Grinder with F3
Alternating 0.17 Mile Uphill and Downhill Runs with Push-ups at the Top and Crunches at the Bottom. Run 0.5 Miles to and from the hill.

45:00, 623 Cals, 148 BPM

Complete the Following while wearing a 20 lb vest.
When you have to stop, complete 10 Push-ups.
20 Ring Pull-ups (6+6+5+3)
20 Pull-ups (8+7+5)

Note Number of Push-ups: 70 (7 sets)
7:29, 96 Cals, 151 BPM

Cool Down: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

Comments: Another good time this morning with the F3 guys. I’m still not used to their terminology so I just keep pace with a few guys and do sit-ups/push-ups, etc. for as long as they do. This morning we were on the side of a fairly busy 4-lane road, which was pretty funny. About 25 guys running up and down a hill and doing push-ups/crunches. All of us with various looks of needing to fall down and puke. Ha ha…

Came home and did some weighted pull-ups and more push-ups, followed by a mile LISS.

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44

Good pullups wearing a weighted vest.

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45

Thanks. The F3 guys wear you out with running, squats, lunges, push-ups, sit-ups, and everything else you can do on pavement. They don’t do pull movements though, and that is one of the biggest reasons I didn’t joined them sooner. I like to treat their sessions like long, pull-free metcons and then come home and do some extra credit with pull-ups and LISS. It is a great group of men though and what they are doing is really great for adult men, who might otherwise be wasting away on the couch. Luckily, they are very active in the town we are moving to also, so I look forward to getting involved with them down there as well.

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46

BW: 177.8
Yesterday’s Output: 4,056
Yesterdays’ Intake: 2,679
Net: +1,377

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

Box Squat
10x115 to a 13” Box
8x135 to a 13” Box
6x165 to a 13” Box
4x185 to a 13” Box
4x205 to a 14” Box

Bench
10x115
8x135
6x165
4x185
4x195

Stats: 44:17, 277 Cals, 92 BPM

Accessory
Complete 4 Rounds while wearing a 30 lb backpack.
5 Pull-ups
10 Push-ups
15 Squats (to a 15” Box)
30-Second Plank Hold

Stats: 9:05, 108 Cals, 131 BPM

Conditioning: Intervals/Sprints
2 Rounds:
20 Burpees
200-Meter LISS

Stats: 8:57, 117 Cals, 142 BPM

Comments: Not sure what the deal is with this weight gain. Maybe I’ve added on some muscle from working the deeper squats and doing F3.

Strength: My hips were sore from trying to show my daughter how to do breaststroke yesterday at the pool. Still managed to get some good sets in. Finally gave in on that last set and went up to a 14” box. Still pretty respectable sets for not having done deeper box squats in several years.

Accessory: All sets unbroken except for the squats. My hips were just hurting for these. Got it done.

Burpees/LISS: These always suck.

Done.

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47

BW: 176.4
Yesterday’s Output: 3,396
Yesterdays’ Intake: 3,122
Net: -274

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

(Superset)
Hex Deads
10x165
8x185
6x205
4x225
4x245
4x265

Overhead Press
10x65
8x75
6x85
4x95
4x105
4x115

Pull-ups
10xBW
8xBW
6xBW+15
4xBW+25
4xBW+35
4xBW+35

Stats: 25:58, 246 Cals, 123 BPM

Accessory
20 RDLs, 115 lb
One set of Ring Pull-ups for Max Reps: 8
10 Back Extensions
One set of Decline Push-ups for Max Reps: 20
10 Back Extensions
20 RDLs, 115 lb
One set of Pull-ups for Max Reps: 12
10 Back Extensions
One set of Push-ups for Max Reps: 25
10 Back Extensions

Stats: 6:50, 84 Cals, 148 BPM

Conditioning: Metcon

21-15-9 reps for time of:
Push Press, 95 lb
Pull-ups

Stats: 6:59, 101 Cals, 157 BPM

Comments: Blew through this as fast as I could. Knee pain has returned in my right knee. We are at the beach next week so it will get some rest then.

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48

BW: 177.4
Yesterday’s Output: 3,446
Yesterdays’ Intake: 3,260
Net: -186

Warmup: LISS – 15% Incline
2 Miles, 40:00, 528 Cals

Conditioning: Metcon

Saturday 210612 (Subbed)
Online Semifinals Event 5
For time:
800-Meter LISS
60 Alternating DB OHP, 30 lb
5x5 Hammer-Grip Pull-ups (with knees tucked)
400-Meter LISS
40 Alternating DB OHP, 30 lb
4x5 Hammer-Grip Pull-ups (with knees tucked)
200-Meter LISS
20 Alternating DB OHP, 30 lb
3x5 Hammer-Grip Pull-ups (with knees tucked)

Stats: 28:30, 355 Cals, 138 BPM

Comments: Our air conditioning went out yesterday which made for a fun (and expensive) evening. I was very thankful to be back at 72 before bedtime though.

Metcon: Saw this metcon on crossfit and it looked pretty good and balanced. I subbed all movements for the equipment that I have on hand, but it should have a similar effect. The subs are as follows:

LISS (Treadmill Walk at 15% Incline) for Rowing
Alt. DB OHP for Handstand Walking
5 HG Pull-ups (with knees tucked) for Legless Rope Climbs

It was a good one. A little lower on the intensity scale, but good and long at least.

Done.

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49

BW: 176.8
Yesterday’s Output: 3,644
Yesterdays’ Intake: 3,198
Net: -446

At Home Warmup:
25 Pull-ups with 20 lb Weight Vest
1:58, 17 Cals, 108 BPM

1.5 Mile Run with 20 lb Weight Vest
13:00, 193 Cals, 155 BPM

Morning Grinder with F3
Warmup: Calisthenics
~2.5 Mile Run Around Symphony Lake, with various
stops to do calisthenics.
Cool Down: ~10-Minute Plank Hold
Stats: 44:59, 601 Cals, 147 BPM

At Home:
25 Pull-ups with 20 lb Weight Vest
3:02, 30 Cals, 115 BPM

Lunchtime Hike: Umstead Park - Loblolly Trail
3.05 Miles, 56:07, 18:23 Pace, 476 Cals, 112 BPM

Comments: Another great time with the F3 guys this morning. I woke up early, at 3:45AM and managed to get in some weighted pull-ups and a run before the grinder. Came home and hit some more weighted pull-ups. Then, at lunchtime, the weather was so nice that I pulled over at Umstead Park and did a nice out and back hike. I would love to see 175 on the scale again before we head to the beach on Sunday.

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50

BW: 175.0 (that’s more like it)
Yesterday’s Output: 4,004
Yesterdays’ Intake: 3,094
Net: -910

At Home Warmup:
30 Pull-ups, wearing a 20 lb weight vest.
2:14, 21 Cals, 115 BPM

1-Mile Run, wearing a 20 lb weight vest.
8:19, 126 Cals,

30 Pull-ups, wearing a 20 lb weight vest.
1:59, 23 Cals, 133 BPM

Morning Grinder with F3
44:40, 586 Cals, 144 BPM

Comments: Pulled a lower back muscle during yesterday’s F3 workout. Had to work through it today. These guys do a lot more core work than I’m used to. Probably did over 500 crunches out there this morning and at least 300 push-ups.

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51

BW: 177.8
Yesterday’s Output:
Yesterdays’ Intake:
Net:

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

Box Squats (14”)
10x115
8x135
6x155
6x175
6x195 (Skipped this set)

Bench
10x115
8x135
6x155
6x165
6x175

Stats: 31:04, 217 Cals, 102 BPM

Accessory

4 Rounds, while wearing a 20 lb weight vest:
5 Pull-ups
10 Push-ups
15 Squats
6 GHD Sit-ups

Stats: 9:15, 110 Cals, 133 BPM

Conditioning: Intervals/Sprints
2 Rounds:
10 DB Clean & Press, 2x40 lb
200-Meter LISS
Then, 10 Burpees (to see how the foot feels)

Stats: 9:39, 127 Cals, 144 BPM

Comments: We had a good vacation last week in Topsail Beach. The weather was kind of crummy most of the week but I actually got to surf for 7 straight days. That is probably a record. Kept no record of my diet or calories on vacation. Other than surfing and lugging our stuff to and from the beach I got no exercise.

Got a pretty nasty turf toe type of injury on my last F3 workout. This one was on my right foot. I had similar injuries multiple times on my left foot and eventually got custom inserts, which have helped. I’ve noticed that this happens when I bend my toes (like in a push-up, etc.) and especially if I pop up forcefully. Because of this, I have been pointing the toes on my left foot while performing those types of movements. Now it looks like I will need to do the same for my right foot. That really sucks as it is pretty uncomfortable. I’m trying to find a way to immobilize that big toe so that it doesn’t move. I have taped it to the second toe for this workout and may end up taping my feet completely if that will help. Not sure how running distance will go with taped feet though… A trip to the podiatrist is probably going to happen.

Strength: Stopped early on squats. My hamstrings were doing that “bad kind of pain” thing, as they often do on the first session back. Bench felt really strong. My wife kept interrupting me so this took longer than usual.

Accessory: Felt good to get that vest on again.

C&P/LISS: Wanted to do burpees instead of C&P but wisely decided against it as the 10 I did at the end were beating up my foot pretty bad.

52

BW: 176.8
Yesterday’s Output: 3,318
Yesterdays’ Intake: 2,994
Net: -324

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

Strength
(Superset)
Hex Deads
10x165
8x185
6x205
6x225
6x245

Overhead Press
10x65
8x75
6x85
6x95
6x105

Pull-ups
10xBW
8xBW
6xBW+10
6xBW+20
6xBW+30

Stats: 34:51, 254 Cals, 109 BPM

Accessory
One set of Pull-ups for Max Reps (BW+20): 10
10 Arnold Press, 2x30 lb
12 SLDL, 115 lb
14 Back Extensions
One set of Pull-ups for Max Reps (BW+10): 12
10 Arnold Press, 2x30 lb
12 SLDL, 115 lb
14 Back Extensions
One set of Pull-ups for Max Reps (BW): 14
10 Arnold Press, 2x30 lb
12 SLDL, 115 lb
14 Back Extensions

Stats: 11:54, 142 Cals, 134 BPM

Conditioning: Metcon
40-30-20-10 reps for time of:
Kettlebell swings (40 lb)
Sit-ups

Stats: 10:04, 121 Cals, 137 BPM

Comments: This was a pretty big session and it probably took every bit of 1.5 hours. My posterior chain is going to be feeling this, with the hex deads, SLDL and back extensions in the GHD.

Tonight, at the neighborhood swim meet, they are having a parent’s relay, which I will be taking part in. Haven’t dove off a block in 25 years so this should be interesting…

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53

I competed in the 500m back a few years at the Senior Olympics. Actually use to be a vid of it on here. Learned how to do turns about a month before the meet and just dove off the blocks.

54

That’s awesome. I didn’t know how to do turns before getting on a swim team as a teenager and it wasn’t the easiest thing to learn. Especially backstroke. That’s impressive to learn them that fast and, of course, to compete in the senior olympics is an honor in itself.

55

Yesterday:

BW: 177.2
Yesterday’s Output: 3,533
Yesterdays’ Intake: 2,608
Net: -925

Warmup: 0.5 Mile Run
4:35, 8:56 Pace, 66 Cals, 133 BPM

Conditioning: Metcon
Run 400 Meters
30 Bench Presses, ¾ BW (135 lb)
30 Pull-ups
Run 800 Meters
20 Bench Presses, ¾ BW (135 lb)
20 Pull-ups
Run 1 Mile
10 Bench Presses, ¾ BW (135 lb)
10 Pull-ups

Stats: 26:10, 366 Cals, 153 BPM

Comments: Testing out the foot on a run for the first time in several weeks. Felt good. Tried to tape it up beforehand but the tape doesn’t seem to stick very well once you start sweating.

Today:

BW: 178.2
Yesterday’s Output: 3,179
Yesterdays’ Intake: 2,829
Net: -350

Conditioning: Distance Run. Outdoor. Paved
4.85 Miles, 41:38, 8:36 Pace, 648 Cals, 162 BPM

Comments: I wanted to go to F3 this morning but didn’t get to sleep until almost midnight last night so wanted more than 4 hours of sleep… Plus, I should probably hold off for another week or so as my foot still has a little bit of pain. With the upcoming holiday weekend and move I decided to go ahead and do my run this morning. Haven’t done a long run in a few weeks. That was a pretty decent pace. I taped up my toe prior to running and it held up pretty well. Minimal pain.

56

BW: 178.2
Yesterday’s Output: 3,324
Yesterdays’ Intake: 3,212
Net: -112

Warmup: LISS – 15% Incline
2.5 Miles, 50:00, 660 Cals

Metcon

Complete the following for time:
50 Sit-ups

Then, Complete 3 Rounds while wearing a 40 lb weight vest:
5 Pull-ups
10 Push-ups
15 Squats

Then, Complete 3 Rounds while wearing a 20 lb weight vest:
5 Pull-ups
10 Push-ups
15 Squats

Then, Complete 3 Rounds (body weight):
5 Pull-ups
10 Push-ups
15 Squats

Then, 50 Sit-ups

Then, 30 Pull-ups (just because…)

Stats: 25:43, 299 Cals, 132 BPM

Comments: Haven’t done any significant LISS time in a few weeks. That hit pretty hard. Then did a monster metcon. Not sure if I have any sweat left in my body…

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57

BW: 177.2
Yesterday’s Output: 2,612
Yesterdays’ Intake: 3,456
Net: +844

Warmup: 1.5 Mile Run
12:48, 8:29 Pace, 193 Cals

Strength
Box Squat
10x115
8x145
6x165
4x185
4x205
4x225

(Superset)
Hex Deads
10x165
8x185
6x205
4x225
4x245
4x265

Bench
10x115
8x145
6x165
4x175
4x185
4x195

Stats: 51:05, 434 Cals, 120 BPM

Accessory
None

Conditioning: Intervals/Sprints
2 Rounds:
25 Burpees
400-Meter Run

Stats: 10:50, 152 Cals, 157 BPM

Comments: I have the day off so I went ahead and threw deads in with squats and bench. That should shorten tomorrow’s workout. Opened the garage door, cranked up some tunes and had a good session. Skipped the accessory work as this was taking forever already. My daughter raced me on her bike on my runs (between burpees) and she beat me every time.

Had fun at the pool this weekend. We had more adult relays, this time chugging beers on the starting block before you swim. I was definitely holding my own at both. Ha ha…

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58

BW: 178.0
Yesterday’s Output: 3,521
Yesterdays’ Intake: 3,960
Net: +439

Warmup: 2 Mile Run
17:37, 8:47 Pace, 260 Cals

(Superset)
Overhead Press
10x65
8x75
6x85
4x95 (Accidentally skipped this set)
4x105
4x115

Pull-ups
10xBW
8xBW
6x15
4x25
4x35

Stats: 17:38, 133 Cals, 114 BPM

Accessory
Complete 20 Pull-ups while wearing a 20 lb weight vest.

Then, Complete 2 Rounds of:
6 DB Snatches, 2x40 lb
12 Alternating DB OHP, 2x40 lb
6 Pull-ups, Pause at Top
8 Back Extensions holding a 25 lb plate

Then, Complete 2 Rounds of:
10 RDL’s 115 lb
20 Alternating DB OHP, 2x30 lb
10 Ring Rows
12 Back Extensions

Then, Complete 30 Pull-ups.

Stats: 16:30, 189 Cals, 130 BPM

Conditioning: Metcon
For time:
LISS 200 Meters
20 Push Presses, 95 lb
LISS 200 Meters
15 Push Presses, 95 lb
LISS 200 Meters
10 Push Presses, 95 lb

Stats: 11:20, 138 Cals, 137 BPM

Comments: Not a bad effort yesterday. Just too much eating…

Started off with a two-mile run for warmup. Then super-setted OHP and Pull-ups. Accidentally skipped a set on OHP. Did a nice accessory circuit and metcon to round thigs out.

59

BW: 178.4
Yesterday’s Output: 3,000
Yesterdays’ Intake: 3,317
Net: -317

Warmup: 2-Mile Run
17:26, 8:39 Pace, 262 Cals

Conditioning: Metcon
6 rounds for time of:
15 Strict Pull-ups
15 Strict Ring Dips
15 Walking Lunges
15 GHD Sit-ups
400-Meter Run

Stats: 46:05, 571 Cals, 139 BPM

Comments: This was a good one. (If you can’t tell, I’m pretty pissed about gaining weight…) Started with a two-mile run and then took this metcon from crossfit, changed it up a little bit and then added a few rounds. I did the 400’s in the street in front of my house. A few of the neighbors saw me and were sort of cheering me on. Up until now I never did anything like this on my street as I’m not trying to come across like I’m looking for attention. I guess since we are moving, I just don’t care. Ha ha…

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60

BW: 178.4
Yesterday’s Output: 3,730
Yesterdays’ Intake: 3,430
Net: -300

20 Pull-ups with 20 lb weight vest

Morning Grinder with F3
Approximately 3.5 Miles of running with some
hill sprints and calisthenics mixed in.

43:57, 526 Cals, 133 BPM

20 Hammer-Grip Pull-ups
20 Push-ups
20 Pull-ups
20 Push-ups
20 Wide-Grip Pull-ups
20 Push-ups

Stats: 8:21, 77 Cals, 109 BPM

Comments: Finally made it back out to F3 this morning. I spent about 15 minutes taping up my feet in preparation for it. There was no pain during that workout, which consisted mostly of running. Got some pull-ups in before and after.

I am hoping and praying that we secure a place to live today or tomorrow as we are one week out from having to move out of our house.

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