Yesterday:
Warmup: LISS – 15% Incline
1.5 Miles, 30:00, 396 Cals
Accessory
4 Rounds:
8 CGBP, 115 lb
8 Goblet Squats, 80 lb
8 Pull-ups
8 Toes to Bar
Stats: 12:00, 136 Cals, 128 BPM
BW: 177.4
Yesterday’s Output: 3,425
Yesterdays’ Intake: 3,100
Net: +325
Conditioning: Distance Run. Outdoor, Paved
4.44 Miles, 36:35, 8:14 Pace, 587 Cals, 158 BPM
Comments: I worked yesterday morning and then we drove to Wilmington and back to look at a house (that we ended up putting an offer on). I woke up at 5:30AM this morning with my mind racing so I ended up working on a presentation for work and then going for a run. I knew that I didn’t have time for a 5-mile run so I took out part of that route and it ended up about half a mile less. The ironic part about it was that it ended up being 4.44 miles. The house number of the house we looked at yesterday was 444 and right after I finished this run I got a text from our real estate agent that our offer was accepted. The Lord has a sense of humor indeed…
Time to start packing…
2 Likes
Busy with moving but still getting in some work…
7/14/21:
BW: 176.4
Yesterday’s Output: 3,268
Yesterday’s Intake: 2,940
Net: -138
Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals
Hex Deads
10x165
8x185
8x205
8x225
Stats: 8:37, 52 Cals, 97 BPM
Conditioning: Intervals/Sprints
4 Rounds:
12 Burpees
200-Meter LISS
Stats: 15:36, 198 Cals, 141 BPM
7/13/21:
BW: 176.8
Yesterday’s Output: 3,336
Yesterdays’ Intake: 3,491
Net: +155
Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals
(Superset)
Overhead Press
10x65
8x75
8x85
8x95
Pull-ups
10xBW
8xBW
8xBW
8xBW
Stats: 13:35, 103 Cals, 110 BPM
Accessory
4 Rounds:
8 Floor Glute Ham Raises
8 Arnold Press, 2x30 lb
8 Pull-ups
10 Back Extensions
Stats: 10:50, 120 Cals, 127 BPM
Conditioning: Metcon
Elizabeth
21-15-9 reps for time of:
Cleans, 2x40 lb
Ring Dips
Stats: 6:29, 76 Cals, 136 BPM
7/12/21:
BW: 176.2
Yesterday’s Output: 2,808
Yesterdays’ Intake: 3,640
Net: +832
Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals
Box Squat
10x115
8x135
8x155
8x175
Bench
10x115
8x135
8x155
8x165
Stats: 24:25, 180 Cals, 106 BPM
Accessory
4 Rounds wearing a 20 lb vest:
6 Goblet Squats, 80 lb
6 Ring Dips
6 Ring Rows
6 GHD Sit-ups
Stats: 7:11, 78 Cals, 126 BPM
Conditioning: Out of Time
1 Like
BW: 176.6
Yesterday’s Output: 3,270
Yesterday’s Intake: 2,870
Net: -400
Warmup: LISS – 15% Incline
2 Miles, 40:00, Cals
Conditioning: Metcon
40-30-20-10 reps for time of:
Sit-ups
Kettlebell swings, 40 lb
Stats: 9:20, 77 Cals, 108 BPM
Comments: This was my last workout in this garage. It was a productive two years. We have rented an apartment that has a one car garage and I will setup shop in there for a month until we move into our house. Again, please forgive my lack of activity in the journals. It will pickup soon.
3 Likes
BW: 176.8
Yesterday’s Intake: 3,436
Yesterday’s Output: 2,635
Net: +801
Conditioning: Metcon
8 Rounds:
100-Meter LISS
10 Pull-ups
10 Decline Push-ups
10 Goblet Squats, 40 lb
10 GHD Sit-ups
Stats: 31:45, 366 Cals, 131 BPM
Comments: Took the last 6 days off from training for moving. They say that war is hell and I’m sure that it is. Moving is about the closest thing to hell that I’ve ever been through… We are out of our house and into a temporary apartment. I’m finally feeling like a human being again so I am going to get some conditioning in this morning and chalk the rest of the week up as a rest week. I have my workout equipment and a few other things crammed into a one car garage. Thankful for it but man is it tight in here… If I actually lift in here, super setting a bunch of stuff is out of the question.
Metcon: Not too bad. I was a little winded from not having done anything in a week. Also I’ve been pretty worn out from the stress and work of moving. Got it done. Will plan to do a run on Saturday and then start lifting next week.
1 Like
As the son of a career military father and then doing 30 years myself with 11 PCS moves I can safely say moving never gets easy.
Ha ha, spoken like a true professional. I’ve moved 23 times myself. It used to be easy until I got married and started accumulating stuff… Plus when you have young kids it’s just a hassle to deal with. I’ll bet you are well above my total though. I’m really hoping the next one is the last one for a long time…
BW: Forgot to weigh in
Yesterday’s Intake: 3,424
Yesterday’s Output: 2,742
Net: +682
Conditioning: Distance Run. Outdoor. Paved
4.70 Miles, 41:31, 624 Cals, 161 BPM
Comments: Decided to test out the greenways around the apartment. It truly is a blessing to have those to run on. Plenty of shade and a more or less private run through mostly woods, without having to think about cars. I’m going to miss that in a few weeks when we move to Wilmington and I am running in the sun and probably with not even a sidewalk. Life has trade offs I guess…
This run was still pretty tough as I haven’t done much this week. I woke up last night at 4:00AM with some back pain and have no idea where that came from. I don’t think it got any better today. Hopefully I’ll be able to lift this week.
1 Like
Yesterday:
BW: 176.6
Yesterday’s Output: 3,331
Yesterday’s Intake: 3,394
Net: +63
Conditioning: Metcon
“Angie” (with 20 lb weight vest)
Complete the following for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Stats: 19:59, 244 Cals, 139 BPM
Comments: First time doing this one with a weight vest. Pretty good time. I broke the rounds up roughly into:
10 Rounds of:
7 Pull-ups
10 Push-ups
10 Sit-ups
3 Pull-ups
10 Squats
Done.
3 Likes
Angie looks OK written down but I bet its a bitch to finish especially the later rounds.
Thanks for stopping in. This one isn’t too bad. Most people do it straight through (100 pull-ups in a row, followed by 100 push-ups, etc.). To me that is easier as you have to take so many breaks. So breaking it up into rounds allows you/forces you (depending on how you want to look at it) to keep moving. Plus doing sit-ups is almost like a break compared to the other exercises. In my opinion, Cindy is the worst. That one goes like this:
As many rounds as possible in 20 minutes of:
5 Pull-ups
10-Push-ups
15 Squats
Most people can keep doing these rounds with minimal breaks, but it is definitely not easy. It is just an all out sprint for 20 minutes. Thanks, again, for stopping by. I’ll have to check out your journal.
Yes I did Cindy recently and it is tough. Did it EMOM style but the breaks get pretty short at the end.
Ha ha, no doubt about that. I just looked for your journal and can’t find it??? Would love to stop in and see what you’re up to.
Yesterday:
BW: 178.4
Yesterday’s Output: 3,016
Yesterday’s Intake: 3,516
Net: +500
Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals
(Superset)
Overhead Press
10x65
10x75
8x85
8x95
Pull-ups
10xBW
10xBW
8xBW
8xBW
Stats: 14:05, 94 Cals, 103 BPM
Accessory
4 Rounds:
8 RDL’s, 115 lb
8 Arnold Press, 2x30 lb
8 Barbell Rows, 115 lb
8 Back Extensions
Stats: 10:30, 117 Cals, 130 BPM
Conditioning: Metcon
“Helen” (2 Rounds Only)
2 rounds for time of:
Run 400 meters (sub 200-meter LISS)
21 kettlebell swings
12 pull-ups
Stats: 10:10, 126 Cals, 141 BPM
Comments: Very long day yesterday. We left at 7:00AM and drove to Wilmington. Toured a great Christian school there and then drove around town doing errands and met contractors at the new house to discuss repairs. Then we drove back to Raleigh and got in around 7:00PM last night. Pretty tired today but getting some in anyway.
Good session. It felt good to hit the upper body and then some strong accessory work and a slightly shortened version of Helen. It is supposed to be 3 rounds but I ran out of time.
BW: 177.0
Yesterday’s Output: 3,286
Yesterday’s Intake: 3,264
Net: -22
Warmup: LISS – 15% Incline
2 Miles, 20:00, 528 Cals
Hex Deads
10x165
10x185
8x205
8x225
Stats: 15:29, 105 Cals, 106 BPM
Cool Down: LISS – 15% Incline
0.5 Mile, 10:00, 132 Cals
Comments: This garage is a legit sauna. I hung my sweaty hat up to dry yesterday morning when I was done and this morning it was still sweaty. Good old bacteria growth at its finest…
Good warmup on the treadmill followed by some deads. Then some more LISS to cool down. “Cool down” being a funny expression in this case…
1 Like
BW: 177.8
Yesterday’s Output: 3,345
Yesterday’s Intake: 2,440
Net: -905
Conditioning: Distance Run. Outdoor. Paved.
6 Miles, 53:52, 8:58 Pace, 808 Cals, 159 BPM
Comments: I usually wait until Saturday to do my runs but I just wanted to get outside this morning. This was a brand new running route from the apartment. I didn’t know how long it was going to be. Just started running and estimated around 5 miles. Pretty good run and I’ll take a sub 9-minute pace on a new course of that distance. Lots of other folks out grinding this morning too. First run of over 5 miles in a while. Have a good day!
BW: 177.0
Yesterday’s Output: 3,471
Yesterday’s Intake: 3,238
Net: -233
Conditioning: Metcon
Every minute on the minute for 20 minutes, while wearing a 20 lb weight vest, complete the following:
5 Pull-ups
10 Push-ups
15 Squats
Stats: 20:00, 262 Cals, 148 BPM
Comments: Think I ate something weird for lunch because my stomach feels like garbage. I’m down here at 7:30PM for a very rare evening session in the hot, muggy garage. This may be puke central coming up…
Metcon: Made it through without puking but man did that suck. I just wanted to die after about round 15. Got it done.
3 Likes
Update on my previous session:
I did end up puking my guts out after that. Nothing like laying in the bathroom floor, covered in sweat and just hating life… It’s almost like being really drunk in college but responsible. Ha ha…
This Morning:
BW: 177.8
Yesterday’s Output: 2,566
Yesterday’s Intake: 3,781
Net: +1,215
Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals
(Superset)
Box Squats
10x115
8x145
6x165
6x185
6x205
Hex Deads
10x165
8x185
6x205
6x225
6x245
Then,
Bench/Superset with Burpees/KB Swings
10x115
10 Burpee Pull-ups
8x135
10 Burpee Pull-ups
6x155
20 KB Swings, 40 lb
6x175
20 KB Swings, 40 lb
6x185
Stats: 42:35, 395 Cals, 122 BPM
Accessory
4 Rounds:
8 Goblet Squats, 40 lb
8 CGBP, 115 lb
8 Ring Rows
8 GHD Sit-ups
100-Meter LISS
Stats: 14:38, 178, Cals, 143 BPM
Comments: This was a good session. As usual, drenched in sweat by the end, but that is to be expected. I ended up supersetting squats and deads and then doing bench. Since I was running late, I thought I would use my typical break time between bench sets to get in my “sprints” that I typically do during conditioning (overall calorie burn being the main goal). I then plugged in the LISS with my accessory work to make sure I got it all in.
3 Likes
BW: 177.2
Yesterday’s Output: 3,435
Yesterday’s Intake: 3,112
Net: -323
Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals
(Superset)
Overhead Press
10x65
8x75
6x85
6x95
6x105
Pull-ups
10xBW
8xBW
6xBW+20 lb
6xBW+20 lb
6xBW+20 lb
Stats: 14:45, 103 Cals, 109 BPM
Accessory
4 Rounds:
8 Floor Glute Ham Raises
8 Ring Dips
8 Hammer-Grip Pull-ups
10 Back Extensions
Stats: 8:30, 87 Cals, 125 BPM
Conditioning: Metcon
21-15-9 Reps for Time of:
LISS Calories
DB Ground to Overheads, 2x30 lb
Stats: 8:45, 111 Cals, 145 BPM
Comments: Good one this morning. Supersetted some OHP/Pull-ups, then hit some accessory and a metcon. Done.
2 Likes
BW: 177.6
Yesterday’s Output: 3,063
Yesterday’s Intake: 3,058
Net: -5
Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals
Conditioning: Metcon
“Andi”
For time:
100 hang power snatches, 2x30 lb DB
100 push presses, 2x30 lb DB
100 sumo deadlift high pulls, 65 lb
100 front squats, 65 lb
Stats: 26:00, 325 Cals, 142 BPM
Comments: This was a good one. I partitioned this by dividing it up into a few rounds (to minimize breaks). Got it done.
3 Likes