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adidas
06-08-10, 10:25 am
Well I decided to try and log this one more time. I enjoy keepin track of my logs and watching my progress, I just find I have a helluva time finding the time to do it here on the fourms. My goal right now is to maintain this for a solid 8 weeks. That shouldn’t be too hard right? lol

I don’t even know where to start now. sigh. lol

Lets see I wt in at about 200lbs right now, started the year off at 207lbs.
As it stands right now I am fitting into cloths I once could only wear when I was sub 190…which means my waist is getting smaller even though my body wt isn’t going down, much.
Been tinkering with Crossfit and Insanity programs since this January.
Diet is unconventional…as usual.


Oh and I have issued a 100 push-up a day for the rest of June challenge to my family (ok my 13 yr old and Wife, I don’t expect my 6 yr old or 4 yr old to do it. lol)

I guess lets get on with the loggin now huh.

Joe J
06-08-10, 10:32 am
Good luck mate :)

adidas
06-08-10, 10:44 am
Mondays work out was supposed to be:

Killed my 100 push-ups in the morning with:
10 close hand push-ups
10 decline
10 3 pt push-ups left foot on right foot
10 3 pt push-ups right foot on left foot
10 finger tip push-ups
10 split level push-ups right side
10 split level push-ups left side
30 wide push-ups (non-stop)

All done between 0515 & 0540

The WOD is done around/between 1130-1300
Actaul WOD:
“The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups


I ended up doing:

2 rounds:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

And 1 round of

7 Handstand push-ups
115 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Some how my stopwatch turned off…so I guess it took me about 40 minutes…I know next time in order for me to hang with this WOD I need to drop my thrusters to 95lbs and the Hand Stand push-ups to 3-4 per round…until I can go balls out with the prescribed WOD.

BTW the Handstand push-ups & Burpees count towards the Push-up count for the day so there’s 42 more push-ups on top of my 100 from the morning…

Then I got home and proceeded to do:
10 push-ups with my daughter on my back (shes about 30+ lbs) x2
10 push-ups with 6 yr old sitting Indian style on my back (he’s about 40+ lbs) x2
8 close hand push-ups
10 regualr push-ups

There’s 58 more push-ups totaling 200 now for the day

Then my before dinner work out:

In 11 minutes 45 seconds I did 3 rounds of:

100 single jumps ropes
10 25lb DB hang cleans
20 mountain climbers with hands on DB’s
10 push-ups with hands on DB’s

Totaling 30 more push-ups!

230 total count Monday!

adidas
06-08-10, 10:45 am
Good luck mate :)

Thanks Man!

adidas
06-08-10, 10:56 am
Food consumption consisted of:

0500: Green tea w/1tbls honey for breakfast

1230: canned salmon w/texas pete

1630: green tea w/1 tbls honey

1730-1930:
11oz flounder: 4g Fat 75g Protein
Giant salad of Romain lettuce/Spinach/cucumber/tomato/cauliflower/celery dressed with 3tbls Balsamic vinegar & 3 tbls EVOO: 43g Fat 45 carbs 8 fiber 11 protein
Whole egg protein powder/Beef protein isolate/milk protein isolate blended with frozen strawberries and 1/3 cup coconut milk: 39g fat 17g carbs 3g fiber 42g protein
2 squares of a dark chocolate bar 86% cacao 12.5g fat 7.5g carbs 2.5 g fiber 1.5g pro

Total:
Protein: 150g
Carbs: 121.5
Fiber: 13.5
Fat: 89g
Calories: 1831

adidas
06-08-10, 1:22 pm
Tuesday 8 June 10

Between 0515-0540

Staggered push-ups left x10 right x10
Wide push-ups 20
Rotation push-ups 10x2
Standard push-ups 10
Wide push-ups 10x3

100 total!

Lunch time work out: 11:30-1300
"Arnie"
With a single kettlebell*:
21 Turkish get-ups, Right arm 30lbs
50 Swings 40lbs
21 Overhead squats, Left arm 30lbs
50 Swings 40lbs
21 Overhead squats, Right arm 30lbs
50 Swings 40lbs
21 Turkish get-ups, Left arm 30lbs
Total time: 36 minutes 28 seconds
*work out was suppose to be done with 2 poods...which I believe is roughly 70lbs...yeah right! not upto that level yet.

adidas
06-10-10, 2:44 pm
Tuesday 8 June 10

Pre-dinner work out:
1 legged singles x25 L/R (50 total)

Scissor Lunge to pushup to DB single arm snatch (swing) X10 each side
(so 20 lunges/10 pushups/20 snatches)

DB Windmill (25lbs) x20 ea side (40 total)

2nds in 10 minutes 55 seconds

Completed 120 total pushups for the day!

Food consumption consisted of:

0500: Green tea w/1tbls honey for breakfast

1230: Can sardines 7fat 19pro

1630: green tea w/1 tbls honey

1730-2130:
8.5oz flank steak 17 fat 68 pro
Whole egg protein powder/Beef protein isolate/milk protein isolate blended with frozen strawberries, a banana and 1/3 cup coconut milk: 39g fat 44g carbs 6g fiber 43g protein
2 squares of a dark chocolate bar 86% cacao 12.5g fat 7.5g carbs 2.5 g fiber 1.5g pro

Total intake:
63fat
100 carbs
9 fiber
136 protein
Cal: 1475

Joe J
06-10-10, 3:53 pm
Great diet plan going on here, keep it up. I'm subbed on this!

Universal Rep
06-10-10, 3:55 pm
Yo A, this is my one contribution to your Journey. Make it count, haha.

Good luck brother.

adidas
06-10-10, 6:13 pm
Thanks Joe J and U Rep...I hope to keep this up! But I tell you what the 100 pushups a day is kicking my ASS right now. lol Who'da thunk it'd be THIS hard?

Joe J
06-11-10, 9:01 am
Make your workouts hell, to see heaven.

adidas
06-11-10, 1:19 pm
Wednesday 9 June 10

Row 500 2 minutes
25 Burpees
Row 500 2:17 minutes
25 Burpess
time: 12:50 minutes

Rest 5 Mins

Run 400 speed 8.8 2.0 incline 1:43 minutes
25 Bosu ball Balance pushups (feet on ball side/hands on flat side of another 1)
Run 400 speed 9/2.8/10.1* incline 2.0 2:24 minutes
25 Bosu ball Balance pushups
time: 16:10 minutes
total time: 29 minutes

* on the last 400m tredmill run I just couldn't hang with 9speed but for .12 miles, then I dropped to 2.8 speed to catch my breath for .8 miles and then jumped upto 10.1 speed for the last .05 miles of the 1/4 mile run...

well those counted for my 100 pushups for the day...and there was no pre-dinner work out

today was a lil off as we celebrated my Oldest Son (13 now) and Youngests (she turned 4) Birthday at a local Italian restraunt. I ate good but wasn't able to track my nutritional intake...however I am not too worried about it either...otherwise Wednesday was a good work out/diet day!

adidas
06-11-10, 1:30 pm
Thursday 10 June 10

Early morning Pushups:
Wide 30, 20, 10 (total 60)

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups
Inlined Pushups (total 45 pushups)
Total time: 18:57 minutes


Before dinner work out:

DB lung to Clean and Press 21-15-9 time: 6:10 minutes
200 single jump rope time: 2:29 minutes
Weighted pushups (daughter on back ~30lbs) 15-9-3 time: 1:38 minutes
Total time: 10:17

Total daily pushups: 132!

ghost
06-11-10, 1:39 pm
you know im subbed for the ride Adidas.

adidas
06-11-10, 1:51 pm
Thanks Ghost!

So far so good with keepin up with my logs...just have to gather up yesterdays food and post it...lol

adidas
06-11-10, 1:57 pm
Thursday Food consumption consisted of:

0500: Green tea w/1tbls honey for breakfast

1230: Canned salmon 3.5fat 17.5 protein

1630: green tea w/1 tbls honey

1830-2230:
10oz flank steak 20 fat 80 pro
20.5oz of broccoli w/3tbls EVOO on it kosher salt and crushed black pepper 42 fat 27 carb 13 fiber 13 protein
Whole egg protein powder/Beef protein isolate/milk protein isolate blended with frozen strawberries, and 1/3 cup coconut milk: 39g fat 17g carbs 3g fiber 43g protein
2 squares of a dark chocolate bar 86% cacao 12.5g fat 7.5g carbs 2.5 g fiber 1.5g pro

Total intake:
104.5fat
99.5 carbs
18.5 fiber
158.5 protein
Cal: 1898.5

I didnt realize how much broccoli I had till I added it all up since I had broken it up originally into two portions of 290grams! that was basically 1lb and 4oz of broccoli! but it tasted amazing with the EVOO, salt and pepper on it!

adidas
06-15-10, 7:53 am
Friday 11 June 10

3 Bars of Death

its suppose to go

DL 1.5x BW to
Bench BW to
Clean .75xBW to
then start over at DL to Bench to clean; going 10, 9, 8, 7...1 for reps/sets

I went

DL:
300x3 - 275x7
275x9
275x8

Bench
200x7 - 185x3
185x9
185x8

Clean
135x10
135x9
135x8

total time: 31:49
I was completely spent! and sweat was everywhere.

as you can see I am not 100% upto this...yet my goal would be to complete at least 5 rounds at my BW before summers end & to complete the whole thing from 10 reps to 1 rep with my BW before years end.

later, before dinner I completed my 100 wide push ups (not timed)

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Canned salmon 3.5fat 17.5 protein

1630: green tea w/1 tbls honey

1830-2230:
Homemade Franks Hot Sauce covered wings 1lb 4 3/4 oz
and I can't remember if I had my evening protein shake...hmmm oh well I guess...lol

adidas
06-15-10, 8:02 am
Saturday 12 June 10

only did my 100 pushups for the day challange:

which was made up of:
staggered L/R: 10/10
3 point L/R: 10/10
standard 10
split level L/R 10/10
clapping 10
wide 10, 10

and I forgot to time myself...but it was done in under 30 minutes.

diet Saturday consisted of 3 Chik-fil-a chicken salad sandwhichs, 1 large fruit cup and 2 large sweet teas followed up by some local frozen yogart chocolate 2 scoops w/roasted/salted almonds on it...a lil over 2000 calories.
----------------------

Sunday 13 June 10

pushups were done while playing frisbee with my boys. For every messed up pass me and my oldest made we did 10 pushups, for every dropped catch we had to do 10 pushups. My 6 yr old just did 5 pushups per dropped catch.

played for about an hour.
I hit 200 pushups
oldest hit 200 pushups
6yr old got 120 pushups!

diet was 2 large servings of pasta w/vodka sauce and artisan style bread dipped in a EVOO herb mix. had 1 glass of Rasberry red wine.

and that made up my weekend and diet...I think it went over pretty well.

adidas
06-15-10, 3:14 pm
Monday 14 June 10

Lunch time work out:
20 thrusters 95lbs
20 Sumo Deadlift to High Pull
20 Push Press
20 Over Head Sqt
20 Front Sqt
*every minute; regardless of where I in the work, I dropped and did 4 Burpees

total Burpees completes in work out: 48
total time: 22:11

Pre-dinner work out:
25lb DB pushup to Gladiator row to side plank to shoulder press (alternating)
to Mountain Jumpers (Left, Center, Right, Center)
22*-16*-10*
*100 singles jump rope between rounds
Total pushups 48
Total time: 20:52

then I had to drop off 4 single wide pushups to total out my 100 for the day

mcbeast
06-15-10, 3:18 pm
Good stuff. I like the mix of bowdyweight movements and lifting. Nice to have your family involved as well. Are you military? Only ask cause you go by 24 hr time.

adidas
06-15-10, 3:21 pm
Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Canned salmon 3.5fat 17.5 protein

1630: green tea w/1 tbls honey

1900-2200:
Homemade Franks Hot Sauce covered wings 17oz (after removing bones)
72g Fat 68g Protein

Whole egg protein powder/Beef protein isolate/milk protein isolate blended with frozen strawberries, and 1/3 cup coconut milk: 39g fat 17g carbs 3g fiber 43g protein

Dark Chocolate bar (6squares): 10.5g Fat 7g Carb 2.5g Fiber 1.5g Protein

Total Macro intake:
Fat: 119g
Carbs 52.5
Fiber: 5.5
Protein: 131.5
total calories: 1807

Joe J
06-15-10, 3:22 pm
Great to get your kids involved, maybe one day they'll be Mr. O!

adidas
06-15-10, 3:25 pm
Good stuff. I like the mix of bowdyweight movements and lifting. Nice to have your family involved as well. Are you military? Only ask cause you go by 24 hr time.

Yes...I am in the Coast Guard. 5 yrs service; Active
4 years prior service Army

and yeah it's been fun so far seeing how well they stick the pushups...

and the mix of body wieght and wieghts stems from my discovery of Crossfit...it has completely changed the way I look at training.

Thanks for stopping by Excessive!


Great to get your kids involved, maybe one day they'll be Mr. O!
LOL I'd settle for a proathlete of any sports endevour honestly... ;-)

mcbeast
06-15-10, 3:28 pm
Yes...I am in the Coast Guard. 5 yrs service; Active
4 years prior service Army

and yeah it's been fun so far seeing how well they stick the pushups...

and the mix of body wieght and wieghts stems from my discovery of Crossfit...it has completely changed the way I look at training.

Thanks for stopping by Excessive!


LOL I'd settle for a proathlete of any sports endevour honestly... ;-)

Good stuff. Im Army, 2 Years and counting, haha. Yeah, there are some benefits to crossfit. Personally I enjoy just heavy lifting, but crossfite catches my attention at time. I sent you a pm.

adidas
06-15-10, 3:35 pm
Yeah I use to be the same way Excessive...I have only been messing around with Crossfit since January this year. Biggest benifit I have seen so far is my waist shrink (although my weight has not moved much), my endurance sky rocket and my back & shoulders grow like a California wild fire! And thats no Bull shittin right there.

I am sure I will switch up and hit some old lifting styles here too...like Vince Gironda's 6x6/8x8/10x10's again...but so far so good...


And thanks for serving Excessive.

mcbeast
06-15-10, 3:37 pm
Yeah I use to be the same way Excessive...I have only been messing around with Crossfit since January this year. Biggest benifit I have seen so far is my waist shrink (although my weight has not moved much), my endurance sky rocket and my back & shoulders grow like a California wild fire! And thats no Bull shittin right there.

I am sure I will switch up and hit some old lifting styles here too...like Vince Gironda's 6x6/8x8/10x10's again...but so far so good...


And thanks for serving Excessive.

I am going to give that 3 Bars of death a go on my next deload week. Im sure I can find a way to mix heavy stuff and crossfit!

adidas
06-15-10, 3:40 pm
I am going to give that 3 Bars of death a go on my next deload week. Im sure I can find a way to mix heavy stuff and crossfit!

the 3 bars of Death is no friggin joke IMO! Be prepared to hurl!

BTW I keep lookin at my PM inbox and nothing so far...I even cleaned up some space. Unless you're still typing it up? lol

mcbeast
06-15-10, 3:44 pm
the 3 bars of Death is no friggin joke IMO! Be prepared to hurl!

BTW I keep lookin at my PM inbox and nothing so far...I even cleaned up some space. Unless you're still typing it up? lol

Weird. My inbox was probably full when I sent it out, haha. No biggie.

adidas
06-16-10, 9:37 am
Tuesday 15 June 10

Lunch time work out

50 DB windmills (25lber in each hand) R
25 Burpees w/DB’s in hand for jump
50 DB windmills DB windmills (25lber in each hand) L
25 Burpees w/DB’s in hand for jump

Pushups: 50
Time: 34:23

Evening Work out:
In 12 minutes complete as many rounds as possible:

100 single skips
1 hand over head DB swing 10 each side 25lb DB in each hand*
20 mountain climbers
10 elevated pushups

I completed 2 full rounds
And all but the elevated pushups on the 3rd round! I just couldn’t get my feet up and in place in time. lol

*this is a basic 1 arm Kettle Bell swing with the other arm held over head…makes the exercise 2x as rough surprisingly.

Then completed 30 pushups in 44 seconds to finish off my 100 pushups for the day

Joe J
06-16-10, 9:48 am
Your style of training is so different to mine, I like it! Very good workouts on here, good to see some variety istead of the same old weight pushing!

adidas
06-16-10, 11:02 am
Yeah Joe I use to lift BB/PL style...but I find this training so much more...useful. I liek how I feel and look now, plus my general health has to be 10x better than it was...it could be a factor of differnt things...other than traing style...but that is the main thing I have changed.

But I will at some point hit some other routines...I just dont know when I plan to switch it up.

adidas
06-17-10, 12:54 pm
Tuesday 15 June 10

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Canned tuna w/mayo: 11fat 23 protein

1630: green tea w/1 tbls honey

1900-2200:
banana 1 medium 19 carbs 2 fiber 1 protein

Top loin Chop, pork 13oz 48 fat 104 protein

Whole egg protein powder/Beef protein isolate/milk protein isolate blended with frozen pineapple, and 1/3 cup coconut milk: 26.5g fat 22g carbs 3g fiber 42.5g protein

Dark Chocolate bar (6squares): 10.5g Fat 7g Carb 2.5g Fiber 1.5g Protein

Total Macro intake:
Fat: 96g
Carbs 48
Fiber: 6.5
Protein: 172
total calories: 1718

adidas
06-17-10, 12:56 pm
Wednesday 16 June 10

my whole day was a train wreck diet and training wise. I did manage to do my 100 pushups even though I didnt feel like it. and did put down over 10oz of grouper and a handful of walnuts and almonds...but the rest of the day was complete shit diet wise. sigh.

making up for it Thursday!

so far diet on the tracks and training was balls to the wall!

adidas
06-17-10, 1:04 pm
Thursday 17 June 10

Row 500m 2:00

flat BB bench 200x30

Row 1000m 4:15

Flat BB Bench 200x11/185x9

Row 2000m 8:52

Flat BB Bench 185x10
total time: 48 minutes

Flat BB Bench was BWx30/20/10
couldn't physically handle my BW after on the 2nd round after the 11th rep. so I dropped the wt to 185 and continued.

still have pushups to do tonight as well. lol I hate my chest!

Joe J
06-17-10, 1:05 pm
Everyone has an off day mate :) it doesnt make too much of difference in the long run!

adidas
06-17-10, 1:06 pm
Everyone has an off day mate :) it doesnt make too much of difference in the long run!

Thanks Joe

Universal Rep
06-17-10, 3:59 pm
This thing still goin'??? Well call me impressed, haha.

adidas
06-17-10, 4:11 pm
Thanks U-Rep

mcbeast
06-17-10, 8:37 pm
ROW MACHINE....Must get back on that one.

adidas
06-17-10, 8:40 pm
Thursday 17 June 10

evening work out...

50 1 legged single skips (right)
25 feet elevated pushups (hands on DB's)
25 25lb DB pushpress (1 DB in ea hand)
25 standard pushups (hands on DB's)
25 25lb DB pushpress (1 DB in ea hand)
50 1 legged single skips (left)
25 feet elevated pushups (hands on DB's)
25 25lb DB pushpress (1 DB in ea hand)
25 standard pushups (hands on DB's)
25 25lb DB pushpress (1 DB in ea hand)

total pushups: 100
total time: 20:22

That shit about killed me! I was suckin wind and sweatin like a pig!

adidas
06-17-10, 8:41 pm
ROW MACHINE....Must get back on that one. I never knew how brutal a row machine could be till I started CrossFit...lol

mcbeast
06-18-10, 1:06 am
I never knew how brutal a row machine could be till I started CrossFit...lol

Now that you have mentioned it I will be using that as my cardio source tommorow.

adidas
06-18-10, 7:41 am
Now that you have mentioned it I will be using that as my cardio source tommorow.

Nice...look forward to seeing what you do.

Thursday 17 June 10

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Canned Salmon : 3fat 16 protein

1630: green tea w/1 tbls honey

1900-2200:
4 chicken drumsticks w/skin on: 21 fat 63 protein

giant serving of Cauliflower with 2 tbls EVOO on it: 28 fat 13 carbs 3 fiber 3 protein

serving of almonds (dry roasted/sea salt): 16 fat 6 carbs 4 fiber 7 protein

Whole egg protein powder/Beef protein isolate/milk protein isolate blended with frozen strawberry, and 1/3 cup coconut milk: 26.5g fat 17g carbs 3g fiber 42.5g protein

Dark Chocolate bar: 12.5g Fat 7.5g Carb 2.5g Fiber 1.5g Protein

Total Macro intake:
Fat: 107g
Carbs 43.5
Fiber: 12.5
Protein: 133
total calories: 1583

Universal Rep
06-18-10, 10:37 am
Yo A, what are ya lookin' to do goal wise here?

adidas
06-18-10, 10:50 am
Yo A, what are ya lookin' to do goal wise here?

get into a shape other than round!

Seriously though I want to be over all more healthy and fit. I want to run with my kids and not gasp for air chasing them (or running from them...lol). I also want to cut my body fat levels down. A lot. And yes seeing something that resembles my 6-pack would be nice. 10-12% BF would ideal IMO.

I have a few lifting goals as well...one is completeing the "3 Bars O' Death" all the way through! Others are using the prescribed weights for some of the CrossFit exercises and others would be over all time improvements for the work outs I can/have completed.

Universal Rep
06-18-10, 10:52 am
get into a shape other than round!

Seriously though I want to be over all more healthy and fit. I want to run with my kids and not gasp for air chasing them (or running from them...lol). I also want to cut my body fat levels down. A lot. And yes seeing something that resembles my 6-pack would be nice. 10-12% BF would ideal IMO.

I have a few lifting goals as well...one is completeing the "3 Bars O' Death" all the way through! Others are using the prescribed weights for some of the CrossFit exercises and others would be over all time improvements for the work outs I can/have completed.

Oh.... And here I thought you were plannin' for the 2014 Mr. O. My bad.



Hahaha.... I hear ya man. Nothing wrong with getting fit. Health is wealth.

adidas
06-18-10, 10:58 am
Oh.... And here I thought you were plannin' for the 2014 Mr. O. My bad.



Hahaha.... I hear ya man. Nothing wrong with getting fit. Health is wealth.

ha ha ha WHen I was 24-25 maybe I'd be up for the Mr. O title... Hell I am not even that concerned anymore with benching giant numebrs (not that I ever did)...Nope just more physically fit!

adidas
06-18-10, 12:39 pm
18 June 10

Sqt 235 x10
then
DL 330 x2

Sqt 250 x8
then
DL 310 x4

Sqt 265 x6
then
DL 290 x6

Sqt 280 x4
then
DL 275 x8

Sqt --* (was suppose to be 300x2)
then
DL --* (was suppose to be 255x10)
* well some dude collasped in the gym, so I lost my spotter and got caught up in the commotion. threw my timing off. Yes he was ok. 911 was called and no I didn't help because there were 5 peopel standing around already helping.

although not a timed event per say...I still clocked it...but then lost track of when I stopped lifting. alil over 30minutes for lifting.

will complete my 100 pushupslater tonight.

adidas
06-21-10, 11:26 am
Fridays dinner was meh...

my wifes girl friend who lives with us brought home fatita's and other shit. I ate it. but I wasn't happy with myself. Oh well. I don't eat shit like this often.

Saturday & Sunday where decent diet days...nothing crazy or over board. enjoyed myself for Fathers Days. Had Halava and Nuttela.

and as of Sunday 20 June 10 I have NOT missed a single day of 100 pushups! only 10 more days to go! lol

U Mad Brah?
06-21-10, 11:34 am
adidabrah, why so low on the cals my good brah? worried about ur metabolism and body trying to hold onto fat bc of the low cals good brah... no quick fixes in this game brahs

Joe J
06-21-10, 12:12 pm
adidabrah, why so low on the cals my good brah? worried about ur metabolism and body trying to hold onto fat bc of the low cals good brah... no quick fixes in this game brahs

Yeah, get some calories in for those big deadlifts I see you doing. 8)

adidas
06-21-10, 12:28 pm
adidabrah, why so low on the cals my good brah? worried about ur metabolism and body trying to hold onto fat bc of the low cals good brah... no quick fixes in this game brahs

nothing but solid results good brah...look when the majority of those cals are consumed...and the qaulity. Plus I afford myself a cheat meal here & there...my diet plan is based off the warrior diet concept...no worries good brah.

adidas
06-21-10, 12:43 pm
21 June 10 Monday

I hate myself!

10, 9, 8, 7, 6, 5, 4, 3, 2, 1*

Thrusters 115**

Frnt Sqt 115**

*5 wide pushups every minute!
** the prescribed weight was suppose to be 95lbs!!! I decided to up the weight for a REAL challange!

Total pushups: 24; 5 bouts of pushups: 120 pushups!!!
total time: 26:43

I was ready to hurl by the end of this...there was a few time I let the minute pass just to do another set of 5 pushups just so I could "catch" my breath. My Animal T-SHirt was completely drenched with sweat!!! and after I completed my 2 and 1 reps I quickly stopped my timer so I didnt have to do any more pushusp! lol and then I just laid on the floor in the squat rack I was using for about 3 minutes!!! in a pool of my own sweat.

now I am enjoying a can of salmon covered in Franks Hot Sauce!!!

Joe J
06-21-10, 12:50 pm
Nice to see you tore is up, Adidas!

adidas
06-22-10, 6:03 am
Thanks Joe...I was completely hammered...

21 Junes 10 evening work out

22-16-10
100 single skips/jump rope
25lb DB hang cleans
Pushups hands on DB
Mountain Climbers hands on DB

Wore 5lb ankle wt on each foot for added resisitance...it sucked.
I went from jump rope down to mountain climbers, then Mountain climbers back to jumprope and then jumprope down to mountain climbers.

Pushups: 48
total time: 12:40 minutes

Total Daily pushups 168!!!
--------------------------------------------------

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Canned Salmon : 3fat 15 protein

1630: green tea w/1 tbls honey

1900-2200:
10oz of Top Loin pork chop Fat 36 Protein 80

giant serving of spinach with 1 tbls EVOO on it: 14 fat 6 carbs 2 fiber 4 protein

serving of almonds (dry roasted/sea salt): 16 fat 6 carbs 4 fiber 7 protein

Whole egg protein powder/Beef protein isolate/milk protein isolate blended with frozen pineapple, and 1/3 cup coconut milk: 26.5g fat 2g carbs 3g fiber 42.5g protein

Dark Chocolate bar: 12.5g Fat 7.5g Carb 2.5g Fiber 1.5g Protein

Total Macro intake:
Fat: 108g
Carbs 55.5
Fiber: 10.5
Protein: 154
total calories: 1768

adidas
06-22-10, 12:45 pm
22 June 10

Hang Power Clean; Heavy Single

95x3
115x2
135x1
185x0
185x0
165x1
170x1
175x0

170 it is as my max single right now.

now for the work out:
3 rounds for time

200m sprint (1: 10mph; 2: 11.2mph; 3: 12mph (maxed out!); maintained a 2.0 elevation through out work out)

Hang Power Clean* 110; 120; 130 x15

Push Press* 110; 120; 130 x15
*wt used was between 65-75% of Hang Power Clean Single, So I upped the wt each round!

Total Time: 25:08 minute (heavy single was NOT timed)

I am busted and drenched to the core with sweat! I literally wrung my Tshirt out with sweat like it had came out of a washing machine!!! No joke!

adidas
06-22-10, 7:05 pm
Evening Work out:

100 single skips
Sprint 50 yards
drop for 25 pushups
Sprint 50 yards
drop for 25 pushups
Sprint 50 yards
drop for 25 pushups
Sprint 50 yards
drop for 25 pushups
100 single skips

Total pushups for the day: 100
total time: 12:13
ran this in 90+ degree heat here in NoVa!

adidas
06-23-10, 7:46 am
22 June 10

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Canned herring (kippered): 13 fat 19 protein

1630: green tea w/1 tbls honey

1730-2100:
Chicken thighs w/skin 14oz 70 fat 59.5 Protein

Banana 25 carbs 3 fiber 1 protein

Heaping pile of Spinach w/1tbls EVOO 14 fat 9 carbs 3 fiber 6 protein

Handful of almonds 16 Fat 6 carbs 4 fiber 7 protein

Dark Chocolate: 12.5 fat 7.5 carbs 2.5 fiber 1.5 protein

Protein shake w/frozen strawberries: 26.5 fat 26 carbs 5 fiber 43.5 protein

Total intake:
Fat: 152
Carbs: 87
Fiber: 17.5
Protein: 140.5
Total calories: 2230

adidas
06-23-10, 12:20 pm
23 June 10

15 rounds!!!

5 pullups
10 pushups
15 body sqts

Time: 26:36 minutes
pushups: 150

pullups the 1st 5 where from a dead hang...I am not a very good kipper, so I would use a slight leg lift and do a strict negative lowering on my pullups...over all felt really good about this work out. although when I 1st started it it seemed liek it would never end...lol

mcbeast
06-23-10, 10:27 pm
Damn bro! Some killer workouts in here. Keep it up. I tried thrusters for the first time today, haha just a few sets in I was beat.

adidas
06-24-10, 5:51 am
Damn bro! Some killer workouts in here. Keep it up. I tried thrusters for the first time today, haha just a few sets in I was beat.

yeah it took me a few times to get use to the motion...it's not like a push press or a standing press.

and Thanks Excessive...these work outs have been kicking my ass up, down & inside out...lol But I feel better for it.

adidas
06-24-10, 8:04 am
23 June 10

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Canned salmon: 3 fat 15 protein

1630: green tea w/1 tbls honey

1800-2100:
Flounder 12oz: 4 fat 48 protein

Handful of almonds 16 Fat 6 carbs 4 fiber 7 protein

Dark Chocolate: 12.5 fat 7.5 carbs 2.5 fiber 1.5 protein

4 strips of nitrate free bacon: 16 fat 19 protein

7 scrambled eggs w/diced tomatoes and sriracha!!! 35 fat 11.5 carbs 1 fiber 43 protein


Total intake:
Fat: 86.5
Carbs: 25
Fiber: 7.5
Protein: 133.5
Total calories: 1382.5

adidas
06-24-10, 1:00 pm
24 June 10

Deadlift

135x5
225x3
300x1
310x1
315x1
335x1
345x0
335x1
345x0
*Sadly disappointed in my DL max...I dont know what happened...if I didnt use enough leg drive or what? or maybe I am just taxed at the momment from my workouts...I feel strong enough to pull it, and I have pulled more in the past. hmmmm

so then I moved on too:

feet on bench pushups on upside down bosu ball x10
rack BB Good Morning 135x10
Bosu ball situp reach throughs x20
deadlift 225x5

for 4 rounds
pushups: 40
time: forgot to set stop watch...*shrug*

all I all I still feel good...just sort of disappointed in DL #...I mean my body fat % has dropped a good bit, my body weight hasn't changed much at all still hover right around 200 (anywhere from 195-199 as of the last 3 weeks; before that I was around 202-207 for the last 5-6 weeks)...now I just feel as though I should be stronger in some area's even with my weight lowering and some exercises I have gotten stronger in...just not the ones I want...lol Oh well here is too tomorrow and the next week!

mcbeast
06-24-10, 1:56 pm
Good stuff man. Don't fret over your deadlift max, your puttin in hard work. I can understand tho, still. Prior to bulging my l5-s1 I pulled 527x2. Right now I can hit 500 for a single on a good day lol.

Btw,where are you gettin your workouts from? Are they prescribed or you just set them up yourself?

adidas
06-24-10, 2:35 pm
Good stuff man. Don't fret over your deadlift max, your puttin in hard work. I can understand tho, still. Prior to bulging my l5-s1 I pulled 527x2. Right now I can hit 500 for a single on a good day lol.

Btw,where are you gettin your workouts from? Are they prescribed or you just set them up yourself?

Thanks Excessive...

it's funny yuou ask where I get my work outs from as I was just thinking about making a comment/post in here explaining where I get my works out from...so let me me go ahead and set that responce up...lol

adidas
06-24-10, 2:52 pm
So where do I get my work outs from, well its a hodge-podge of sites; where I pick and choose and then modify/adjust to fit my mood and appeal for that day...

of course THEE Crossfit site is generally my 1st stop:
Crossfit (http://www.crossfit.com/)

then there is my friends, cousins website for cross fit: generall they do the same thing as the main page but may be a day or two behind it...or they do their own thing.
Smyrna (http://blog.crossfitsmyrna.com/)

and then I found this group the GrapeVine and they seem to like to use heavy movements & then move to time rounds of death.
Grapevine (http://grapevinecrossfit.com/)

oh and this CF group; they're local here...but to expensive for me...but I like to peak in on what they are doing and if I like it I do it...
Woodbrige group (http://crossfitwoodbridge.squarespace.com/)

I also have a M&F magazine (April 2010; Vol. 71 No 4): The Boost Your Metabolism cover & talks about the Gladiator Starz TV series (and yes I got it because of the Gladiator cover...lol); but it turned out to be chalked full of good idea's...so I have been using some of the concepts out of it...

then I also go to this guys blog for KettleBell idea's and thoughts
KettleBell training (http://kettlebell102.blogspot.com/)

so I take all of this and twist and tweak....

Typically I try to do the WoD as prescribed on the Crossfit site(s)...I will change things obviously if I dont have the equipement to perform some tasks (like rope climbing..we dont have it here) or if I just dont like the movement (I.e. the Snatch...I cant stand that lift!)

so for the most part what you see as my lunch time work out is a WoD from one of those above Crossfit sites...my at home work outs are typically inspired by the M&F magazine above...and then I alter it so it doesnt get monotinous...

Hope this is what you where asking for E!

adidas
06-24-10, 8:06 pm
24 June 10

Evening work out

5 rounds

50 feet walking lunges (holding 25lb DB w/one hand over head; alternating for rounds 1-4; round 5 I carried a 25lb'er in each hand over head!)

21 burpees

A god number of these burpees ended up being pushup to standup as I could barely jump or not jump at all...the level of exhaustion I hit durring this work out was beyond redunkulous! I had vommit sittin at the back of my throat for rounds 4 and 5...

down side is my wife jacked up my phone and turned my stopwatch function off...so there was no way for me to track my time...I guessed it to be about 25 minutes...but not 100% sure...sort of pissed but oh well...my shirt was completely drenched in sweat!!!

oh and I did this work out outside on the street (lunges) and the grass/driveway for burpess...temps out side where in the high 90's!!!

total pushups: 105
total daily pushups: 145!

mcbeast
06-25-10, 1:16 am
Goodness your an active sob! Hey, did you run by my thread? Check out my new plan. Ýouve helped me find a new animal in me, haha.

adidas
06-25-10, 5:53 am
lol Thanks E and I suppose a "You're Welcome" is also due... lemme go over and check it out

adidas
06-25-10, 7:35 am
24 June 10

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Canned sardines 7 fat 19 protein

1630: green tea w/1 tbls honey

1800-2100:
3 chicken thighs w/skin! 64 fat 54 protein

Handful of almonds 16 Fat 6 carbs 4 fiber 7 protein

Dark Chocolate: 12.5 fat 7.5 carbs 2.5 fiber 1.5 protein

4 strips of nitrate free bacon: 17.5 fat 21 protein

8 scrambled eggs w/diced tomatoes and sriracha!!! 40 fat 12 carbs 1 fiber 48 protein

1oz of nitrate free country sausage 17 fat 5 protein


Total intake:
Fat: 169
Carbs: 25.5
Fiber: 7.5
Protein: 155.5
Total calories: 2215

And for the funny story of the night. My daughter who is 4YOA comes into the kitchen whilst I’m cooking the bacon and asks for a few strips. So I of course say yes to her. Then we start talking and I ask her “Do you love daddy” and of course she answers “Yes.” so then I ask her if she loves bacon and of course she answers “Yes.” so then I ask her “Raina do you love Daddy or bacon more?” and she answers “Sausage!” giggles and then runs from me! I about fell over laughing my ass off!!!

adidas
06-28-10, 9:09 am
25 June 10

Work out:
Elevated pushup 12 (feet on tire)

Pull Sm Tire (maybe 35lbs) 50 yards forward

1 arm 25lb DB swing x25 (right)

Pull Sm Tire (maybe 35lbs) 50 yards backward
(these 2 sm tire pulls where practically sprints)

Split level Pushups (right hand on tire) x12

pull Lrg Tire (roughly 54lbs) 50 yards forward

1 hand over head DB (25lb) squat x25 Left

pull Lrg Tire (roughly 54lbs) 50 yards backward

Elevated pushup 12 (feet on tire)

drag Lrg Tire (roughly 54lbs) 50 yards forward

1 hand over head DB (25lb) squat x25 Right

drag Lrg Tire (roughly 54lbs) 50 yards backwards

split level pushups (left hand on tire) x12

pull Lrg Tire (roughly 54lbs) 50 yards forward

1 arm 25lb DB swing x25 (left)

pull Lrg Tire (roughly 54lbs) 50 yards backward

Elevated pushup 12 (feet on tire)
*pull= me having chain attached to a belt & around waist
*drag= me holding onto chain by hand.

pushups: 60
total distance traveled: 400 yards
time: 29:40 minutes
temp: ~90 degrees; no shade!

then went over to the shaded front yard were the kids where playing...
pushups:
all WIDE

kids on back:
daughter: ~30lbs x10
friends 4yr old: ~40lbs x10
My 6yr old: 40-50lbs x10
friends 6 yr old: ~60lbs x5
no kid! : x5
total pushups: 40
total daily pushups: 100

Fridays Diet:
0500: Green tea w/1tbls honey for breakfast

1500: Canned salmon:

1630: green tea w/1 tbls honey

1800-2100:
handfull of almonds
chickenwings (no sauce) roughly a pound
Dark Chocolate

then went out with the wife to play darts and had 3.5 glasses of Woodchuck Cider beer! Friggin awesome.

Saturday Diet:
Banana Split
1 lrge tomato stuffed with a 2 cans of tuna salad
1 bar of halava

Sunday:
homade chili w/beans & corn bread
was not happy about Sundays Dinner, but I am not passin up free food or good company. And really it did taste good. So...eh I'll make it up this week.


**still have not missed a day of pushups.**

adidas
06-29-10, 7:50 am
so I have a slight injury to my Left Lat. I am not 100% sure how I plan to move forward with the injury. push/pull and upward lifts cause it no pain. however I do not want to risk a complete tear!

so for now I think I will stick with body weight movements & light weights to assess tolerance.

Doc said to check back in, in 2-3 days...but didn't give me an estimated recovery time. Sometimes I completely loathe military medical professionals.

adidas
06-29-10, 12:51 pm
did NOT work out at all (including pushups) on the 28th of June.

29 June 10

3 rounds

50 body squats

7 Muscle ups*
* since I do have rings available I did 14 pulls & 14 dips

10 hangin' Power Cleans 135lbs

Time: 22:50 minutes

limited myself to what my body would let me do and to as fast as my body would let me do it. I felt as though I could ahve went faster. But listening to my injury I held back...no need to tear anything completely!

still pissed I am hurt...have Icy Hot and Gold Bond powder all over my body right now. lol hopeing to heal up quick and get back into it hard & heavy.

Plan to do my pushups tonight..might hold off on doing a full blown work out though.

C.Coronato
06-29-10, 1:46 pm
May i ask about the diet on Friday? Why so little and then hitting it with a whole pound of chicken and chocolate?

adidas
06-29-10, 1:59 pm
May i ask about the diet on Friday? Why so little and then hitting it with a whole pound of chicken and chocolate?

if you look at ALL of my diet days they pretty much all follow the same guidelines...

ealry morning tea w/honey and midafter noon PWO "meal" of canned salmon/sardine/herring and then 5-7hrs later my main meal(s) for the night.

it is based primarily on the Warrior diet concept. my PWO meal doesnt exceed 300 calories...if you are not familiar with the Warrior Diet or Intermittened Fasting then it will look unorthodox and out of place...you would think I would have no energy for work outs, but I have plenty! and th ephysical changes I have noticed are nice...reduced Body fat yet practically maintaining my body weight! I feel awesome!

and that pound of wings was roughly 800+ calories...and the dark chocolate is typically a half serving and ALWAYS 85% cacao/cocoa or better...and it is for the fat content & health benifits that go with dark chocolate.

adidas
06-29-10, 5:52 pm
29 June 10

evening work out

100 single skips

25 staggered pushups

100 single skips

25 staggered pushups

100 single skips

25 3pt pushups

100 single skips

25 3pt pushups

total pushups: 100
total time: 10:16 minutes

was apprehensive at 1st about my evening work out with my soreness/injury...but it didn't seem to have an impact on my work out...and I felt good and strong during the work.

*note: just incase anyone was wondering a "Staggered pushup" is where I place one hand even with my shoulder and the other one about 6 inches forward even with my ear.

"3pt pushups" are one foot on the heel of the other...


be back later with todays diet...

adidas
06-30-10, 7:45 am
Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Canned salmon: 3 fat 16 protein

1630: green tea w/1 tbls honey

1700-2100:
Large Salad (romaine heart, celery, romaine tomato, Balsamic vinegar, EVOO) 28 fat 24 carb 6.5 fiber 1 protein

4 chicken thighs w/skin on: 79 fat 74 protein

Handful of almonds 16 Fat 6 carbs 4 fiber 7 protein

Dark Chocolate: 11 fat 6 carbs 2.5 fiber 2 protein

Protein shake (beef iso/milk iso/whole egg) w/frozen pine apple & Coconut milk: 26.5 fat 28 carbs 2.5 fiber 43.5 protein


Total intake:
Fat: 163.5
Carbs: 64
Fiber: 15.5
Protein: 143.5
Total calories: 2239.5

adidas
06-30-10, 12:16 pm
30 June 10

Tredmill .5 mile spd 9.x (too much for too long) drop to 4.x then finsihed off @ 6mph next time run a 7mph through out

25 burpees

Tredmill .25 miles spd 8.8mph

20 burpees

Tredmill .13 miles spd 12mph

15 burpees

*all Tredmill runs where done @ 2.0 elevation

Pushups: 60
total time: 17:52 minutes

still some pain in my left lat. But not enough to keep me from running or doing burpees. So far so good on my recovery.

adidas
07-01-10, 7:46 am
30 June evening work out

4 rounds

scissor lunges to pushups to 1 arm (alternating each round) DB Swing (25lbs) x12

pushups: 48
total time: 5:32
Daily pushups: 108

could definetly have done more reps or rounds for this...next time I'll increase the reps to 16-22 per round.
------------------------------------------

so the pushups contest is over...I will post up my totals for the month later tonight. All I know is that I did over 2000 toal pushups and averaged I believe around 114 per day...but I left my notes at home on it...so exact numbers will have to wait.

-------------------------------------------

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Canned Herring: 13 fat 19 protein

1630: green tea w/1 tbls honey

1800-2130:
Shrimp 24 protein

2 rolls asparagus wrapped w/nitrate free bacon 15 fat 9 carb 4 fiber 22.5 protein

6 whole eggs w/nitrate free sausage mixed in 47 fat 4 carbs 41 protein

Dark Chocolate: 11 fat 6 carbs 2.5 fiber 2 protein

Protein shake (beef iso/milk iso/whole egg) w/frozen strawberries & Coconut milk: 26.5 fat 17 carbs 3 fiber 42.5 protein


Total intake:
Fat: 112.5
Carbs: 54
Fiber: 9.5
Protein: 155
Total calories: 1810.5

adidas
07-01-10, 12:37 pm
01 July 10

As Many Rounds As Possible (AMRAP) in 20 minutes

10 ball slams (20lber)

10 box jumps (used #2 of a 4 box set; don't know ht)

completed 14 rounds

then I decided to go do somethign more routine

DB Flat Bench press

65x10
75x9
100x2 (slight assist)
50x10

1 set of seated DB front shoulder press
40lbs x8

Alternating DB rotation curls; standing
50x6
40x10
30x12
20x16
10x20 (did NOT alternate this)

then left gym.

enjoying can of sardines right now.

adidas
07-01-10, 6:45 pm
1 July 10

evening work out

rep scheme
22-16-10

torso twist skips (jump rope)
to
DB shoulder/push press (25lbers ea hand)
to
pushups (hands on DB)
to
mountain climbers (hands on DB)

Time: 6:44 minutes

tonights diet will be Chinese Food! General Tso chicken and chicken fried rice! Probably an eggroll in there somewhere too!

adidas
07-02-10, 12:13 pm
2 July 10

Pushpress/front sqaut/sprint

Push Press 135x5 to Front Sqaut 135x10
Sprint 200m after pushpress/front sqaut combo
spd 12; incline 2.0

Push Press 135x15 to Front Sqaut 135x20
Sprint 200m after pushpress/front sqaut combo
spd 12; incline 2.0

Push Press 135x15 to Front Sqaut 135x10
Sprint 200m after each pushpress/front sqaut combo
spd 12; incline 2.0

Push Press 135x5
Sprint 200m after pushpress
spd 12; incline 2.0

time: 21:40 minutes

G Diesel
07-02-10, 12:25 pm
Impressive how much you're getting done on so few calories. Keep it up bro.

Peace, G

adidas
07-06-10, 12:39 pm
Impressive how much you're getting done on so few calories. Keep it up bro.

Peace, G

Thanks G.

I have to say I use to think the same thing when I started eating this way. That my calories where too low or that I was doing to much...but now I am starting to question exactly how much work is too much and how many calories are REALLY required to perform at optimal levels. But I will continue to diet and train like this until I see that it is not working any longer then I will re-evaluate and adjust. But so far so good.

----------------------------------------------
2 July 10 Evening work out

100 single skips

25lb DB push-up to Gladiator row to side plank to shoulder press x15 left

100 single skips

25lb DB push-up to Gladiator row to side plank to shoulder press x15 right

100 single skips

25lb DB push-up to Gladiator row to side plank to shoulder press x15 left

100 single skips

25lb DB push-up to Gladiator row to side plank to shoulder press x15 right

total time: ~20:19 minutes (againmy timer stopped; restarted it after 1st round of left side; so from that point to end was 12:19 minutes and then I added 8 minutes to it?) close enough for me. lol

----------------------------------------------------------------------------
Friday evening to Monday night diet/food intake:
let's just pretend those days never happened ;-)

we'll just say I enjoyed myself and still managed to come out ahead 1lb lighter Tuesday morning. lol
-----------------------------------------------------------------------------

06 July 10

Work out

BB Sqauts (ass to grass) 205lbs x25 reps (suppose to be my body wt. I went w/+5 body wt. it was just easier to add a 35lb plate than a 25 and whatever else for 200lbs)

2000m row

Hanging Knees to elbows x25

total time: 16:43 minutes

felt strong and good today. Eating a can Kippered Herring with mustard on it PWO.

adidas
07-06-10, 7:40 pm
Evening work out

06 July 10

Windmill 25lb in each hand x25 Right

Elevated Pushups x25 (feet on kitchen chair)

Windmill 25lb in each hand x25 left

Elevated Pushups x25 (feet on kitchen chair)

Turkish Getup 25lb DB x15 right

split level pushup x15 right

Turkish Getup 25lb DB x15 left

split level pushup x15 left

Total time: 19:15 minutes

Turkish getups right after Windmills are Brutal!!! I thought my shoulders where going to explode!!! Sweat was dripping everywhere...great work out...

Enjoying a huge bowl salad right now w/EVOO & Balsamic vinager

adidas
07-07-10, 7:29 am
06 July 10

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Kippered Herring 13 fat 19 Protein

1630: green tea w/1 tbls honey

1900-2100:
Giant bowl of salad (celery, romaine lettuce, romaine tomato, red onion, cilantro, EVOO, Balsamic vinegar) 28 fat 23 carbs 9 fiber 4.5 protein

Banana: 23 carbs 2 fiber 1 protein

Handful of almonds 16 Fat 6 carbs 4 fiber 7 protein

Dark Chocolate: 11 fat 6 carbs 2.5 fiber 2 protein

8 scrambled eggs and sriracha!!! 40 fat 8 carbs 48 protein

Protein shake (steak iso/whole egg/Milk iso; strawberries, coconut milk): 26.5 fat 17 carbs 3 fiber 42.5 protein


Total intake:
Fat: 134.5
Carbs: 140
Fiber: 20.5
Protein: 128
Total calories: 2200.5

adidas
07-07-10, 1:31 pm
07 July 10

4 rounds for time

500 meter row (set on level 10)
Round 1 time: 1:54 minutes
Round 2 time: 2:12 minutes
Round 3 time: 2:11 minutes
Round 4 time: 2:08 minutes

Bear x7 reps (essentially a Deadlift to hang clean to front squat to thruster to back squat to behind the neck shoulder press, place on floor; equals 1 rep)

Total time: 39:55 minutes

adidas
07-07-10, 6:08 pm
07 July 10

Evening Work out

50 1 legged single skips Right leg

25 burpees

25 1 hand over head 25lb DB squats

50 1 legged single skips Left leg

25 burpees

25 1 hand over head 25lb DB squats

Total time: 12:11 minutes

Now off to enjoy some skin on chicken thighs!!!

adidas
07-08-10, 6:13 am
07 July 10

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: Sardine w/mustard 7 fat 19 Protein

1630: green tea w/1 tbls honey

1830-2100:
Chicken Thigh w/skin 75 fat 64 protein

Giant bowl of salad (celery, romaine lettuce, romaine tomato, red onion, cilantro, EVOO, Balsamic vinegar) 28 fat 25 carbs 6 fiber 2 protein

Handful of almonds 16 Fat 6 carbs 4 fiber 7 protein

6 scrambled eggs and sriracha!!! 30 fat 7 carbs 36 protein

Total intake:
Fat: 156
Carbs: 100
Fiber: 10
Protein: 136
Total calories: 2292

adidas
07-08-10, 12:41 pm
08 July 10

BB Hack Sqaut (work up to a heavy 6)
135x6
185x6
205x6
225x6 (my heavy 6 reps must be between 225 & 245 right now)
245x3
*kept hittin my damn Hamstrings and glutes...def an awkard exercise if you're not use to the mechanic*

then for time:

10 pullups

20 sumo deadlift high pulls (115lbs)

400m run (treadmill run .25 mile; speed 8.0 incline 2.0)

10 pullups

20 sumo deadlift high pulls (115lbs)

time: 16:42 minutes

adidas
07-08-10, 5:44 pm
08 July 10

Evening Work out

21-15-9 reps

1 hand over head DB hold w/DB Swing (Right arm swing)

4 count Mountain Climbers (84-60-36)

1 hand over head DB hold w/DB Swing (Left arm swing)

2 count plank hip touches (42-30-18)

standard depth pushup
*standard width pushup with hands on pushup bars)

100 single skips at start and completion of work out

total time: 20:57 minutes

adidas
07-09-10, 8:23 am
08 July 10

Food intake:
0500: Green tea w/1tbls honey for breakfast

1230: canned salmon 3 fat 15 protein

1630: green tea w/1 tbls honey

1830-2100:
canned salmon/tuna mix (celery, cilantro, red onion, dilled relish, tomatoe, mayo & mustard)
36.5 fat 9 carbs 1 fiber 38.5 protein

Banana 29 carbs 3 fiber 1 protein

Handful of almonds 16 Fat 6 carbs 4 fiber 7 protein

6 scrambled eggs and sriracha!!! 30 fat 7 carbs 36 protein

Total intake:
Fat: 82.5
Carbs: 94
Fiber: 8
Protein: 101.5
Total calories: 1492

Simply was NOT hungry…almost had to force-feed myself the serving of eggs…eh

adidas
07-09-10, 12:58 pm
09 July 10

Front Squats x3 x3 x3

25 quick body weight squats

135x3 warm up

185x3
205x3
225x3 (felt super good here)
245x1*
felt that I was capable of more than 225 on a front squat so I tried 245...I think if I had rested a few more seconds I would have hit this too. maybe next time.
** this was untimed**

and now

for the timed event:

start 75 Bosu ball situps

15-12-9 rep scheme*

Thrusters* 135lbs**
** was suppose to be 115; and I probably should have used that weight...but I already had 135 on the bar. So I left it. **

dips*

pushups*

finish 75 buso ball situps

total time: 30:59 minutes

mcbeast
07-09-10, 1:03 pm
Good stuff man. How beat up do you feel every morning with these two a days?

adidas
07-09-10, 1:06 pm
Good stuff man. How beat up do you feel every morning with these two a days?

as funny as it's going to sound I really don't...although I have been sleeping like a brick. I have a strong feeling a freight train could crash through my home and I wouldn't even roll over.

mcbeast
07-09-10, 3:32 pm
as funny as it's going to sound I really don't...although I have been sleeping like a brick. I have a strong feeling a freight train could crash through my home and I wouldn't even roll over.

Sounds nice. I had to take some somnitabs to sleep last night. Didnt work. It was too hot, lol. It sucks miserably being so hot you cant fall asleep, but insanely drowsy..

adidas
07-26-10, 9:14 am
now back from a nice (mostly) 2 week vacation...didnt really do much exercising or dieting...and according to my scale at home only gained 3 pounds in 2 weeks. Not too shabby.

now back to the grind of gym and dieting (both of whihc I missed)

started today off with 100 pushups!

Staggered 10/10
3 point 10, 10
standard 10
Split level 10/10
Wide 10, 10, 10

took about 20 minutes to complete...but I wasn't really timing myself or shooting for a time. just did them intermittently as I went about my morning gettin ready for work.

adidas
07-26-10, 12:48 pm
26 July 10

kicked my own ass with 2 rounds of

.5 mile run (incline 2.0/speed 7)
15 reps of sumo deadlift/high pull (95lbs)
50 pushups (standard)
15 pullups (narrow grip)

total time: 34:31 and I was spent!

completley wasted! and could feel the lack of 2 weeks of exercise! ugh. hopefully by Monday next week I feel about 90% of what I did 2 weeks ago. lol

adidas
08-02-10, 12:28 pm
Monday 2 Aug 10

Row 500 lvl 10 1:53
25 Kettlebell swings 50lbs
Row 500 2:01 minutes
25 Kettlebell swings 50lbs

Rest 5 Mins

Run 400 speed 8; 2.0 incline; 1:54 minutes
25 Kettlebell swings 50lbs
Run 400 speed (3.5 for .10 mile; 9.1 .15 miles) incline 2.0; 2:41 minutes
25 Kettlebell swings 50lbs
total time: 28:50 minutes

1st day back in the gym again. last week just didn't pan out the way I wanted it too diet or work out wise. Had vaction lag and other motivational issues snaggin me up. back it full swing this wing come hell or high water.

A new Family Challange has been issued this month! 100 push up AND 200 squats everyday!

this morning I already did my 100 pushups consisting of
Staggered 10/10
3 point 10, 10
standard 10
Split level 10/10
Wide 20
finger tip 10
time: ~12 minutes

the KB swings count towards squats...so I only have 100 left to do.

for the sqauts almost anything counts, except leg press, leg curls, or leg extension machines. Otherwise lunges, oly lifts (most), and bodysqaut mimicing exercises count! Burpees would count as a double dip exercise both a pushup and a sqaut!

also starting Vince Gironda cleanisng diet this week!
day 1 down so far with out issue.

todays diet will be:

green tea (w/honey) x2
grapefruit juice (8oz)
prune juice (8oz)
tomatoe juice (8oz)
1+ gallons of water
4 tbls of metamucil (28g of fiber)
3tbls of amino acids (15g of protein)

adidas
08-03-10, 12:47 pm
02 Aug 10

polished off last 100 body sqauts in sets of 20 in less than 15 minutes before i took a shower & went to bed.

03 Aug 10

round 1:
30 pushups
5 burpees to pullup
21 overhead sqauts (45lb plate over head)
30 kness to elbows
5 burpees to pullup
21 overhead sqauts (45lb plate over head)

round 2:
30 pushups
5 burpees to pullup
21 overhead sqauts (45lb plate over head)
1 kness to elbows (arms where DEAD)
5 burpees to pullup
21 overhead sqauts (45lb plate over head)

toal time: 20:32

total pushups: 80 (20 left)
total squats: 104 (96 left)

adidas
08-04-10, 1:00 pm
03 Aug 10

polished off the 20 push ups and 96 sqauts

20 wide pushups w/4yr old on back

96 body wt sqauts 30/30/36 sets

04 Aug 10

Pushups!
Staggered 10/10
Pushups wide (alternate L hand/r leg up w/ R hand/L leg up balance) 10
3 point pushup 15/15
standard pushups 20
Elevated Pushups (kitchen chair) 10
Wide pushups 10

Total pushups: 100

lunch time work out

30 Box Jumps (low)
30 jumping pullups
30 KB Swings (30lbs)
30 Walking Lunges
30 Bosu ball situps
30 Thrusters (45lbs)

total Sqauts: 150
total time: 18:50 minutes

goal is to do 50 Sissy Sqauts to roundmy daily 200 sqauts out with

get to add broth today to my lunch & dinner! Oh Yeah. lol

adidas
08-05-10, 1:17 pm
04 Aug 10
wrapped up 50 regular body sqauts in 2 sets of 25.

05 Aug 10

2 rounds
Row 500m (rnd 1: 1:59 minutes lvl 10/ rnd 2: 2:30 minutes lvl 10)
30 box jumps 3 highest (maybe 24")
25 bosu ball pushups (feet on ball side; hands on flat side of another one)
20 Deadlifts 205lbs

total push ups: 50
total sqauts: 100
total time: 21:18


*added yogart, brocolli soup and home made gellatin to my cleaning diet today*

adidas
08-06-10, 12:55 pm
05 Aug 10
finshed up pushups & sqauts

10 sissy sqauts
25 pushups
10 sissy sqauts
60 regular body squats
25 pushups
20 sissy sqauts

*note to self: sissy sqauts...NOT so sissy.

06 Aug 10

30 pushups
20 KB swings*
10 Thrusters**
24 pushups
18 KB swings
8 Thrusters
18 pushups
12 KB swings
6 Thrusters
12 pushups
8 KB siwngs
4 Thrusters

*KB Swings= 50lbs
**Thrusters = 115lbs

Total pushups: 84
Total sqauts: 84
Total time: 16:51

added in figs, prunes, raise and dried cranberries today to cleansing diet...soup for dinner. Starting Monday 12 whole eggs ED plus my steak/milk/whole egg protein shake!

adidas
08-16-10, 12:31 pm
it's been a good minute since I checked in and posted...so here she is. been busy with life.

16 Aug 10

warm-up
250m row warm up lvl not timed
20 wide pushups slow paced and breathing through out

warm-up set w/Oly bar: Complex!!! (http://www.t-nation.com/free_online_article/sports_body_training_performance/rebuild_yourself_with_complexes)
Deadlift
hang clean
thruster
overhead sqaut
goodmorning
sqaut
all x8reps

work out w/95lbs throughout x8/8/6
Deadlift
hang clean
thruster
overhead sqaut
goodmorning
sqaut

rested about 90 sec-2minutes between "sets" with a few breathers taken between some transitions...felt like I was hit by a freight train by the end of the Complex!

total time: ~13:47 minutes...+/- 2-3 minutes due to stop watch malfuntion. ugh.

cool down:
250m row lvl 10 not timed
20 pushups slow and controlled breathing through out

diet will consist of 12 whole eggs a day and my steak/milk iso shake w/coconut oil and a banana & strawberries everyday...and I will still be on a "IF" style diet otherwise...3 whole eggs PWO...the rest will be consumed at dinner time. most likely after 20 hundred hours..since thats when my boys get out of football practice.

with both boys in pee-wee league football I may not have the time to continue my two-a-days...so whatever I get done in the gym @ work will have to be brutal until after football season!

adidas
08-17-10, 12:59 pm
17 Aug 10

warm-up
250m row lvl 10
20 jumpin jax
20 pushups

10 KB swings
5 1 hand OHSQT Right
5 1 hand OHSQT Left
1 Turkish Getup Right
1 Turkish Getup Left
all performed w/25lbs

Work Out
Turkish Getup Right 6
KB swings 15
1 hand OHSQT Left 15
KB swings 15
1 hand OHSQT Right 15 15
KB swings 15
Turkish Getup Left 6
all performed with 50lb kettle bells

total time: 13:37 minutes

followed up with
500m lvl 10 Row all out effort 2:06 minutes

cool down
250m lvl 10 not timed

adidas
01-04-11, 8:25 am
So it's been a few months...it's a new year and I have time to post once again...

so here's yesterdays work out and diet.

03 Jan 11
Green Tea & Honey @ 0530

work out @ 0630

Run 250m incline 2.0 spd 9.8
25 split level pushups (rt) medicine ball
Row 250m lvl 10 53 sec
25 split level pushups (lt) medicine ball
time: 6:13

rest 3 minutes

Run 250m incline 2.0 spd 9.8
25 Bosu ball pushups (hands on platform of one/feet on ball side of another)
Row 250m lvl 10 58sec
25 standard pushups
time: 9:53

total time: 16:06 (not counting 3 minute rest)

Lunch Time work out: 11:30

Dead Lift 225lbs into Mountain Climbers (hands on bar)
21-15-9-3 reps
total time: 9:56
there was no rest/pause or stop on any of the Deadlifts reps/rounds...just straight weight pounding

1200- 1 can of salmon w/Texas Pete & 4 fish oil tabs w/Vit E

1630- green tea w/honey

1730- large salad (romain lettuce heart) w/half-serving of spinach, 1 vine tomatoe, pecans, garlic cloves, 1/2 cucumber, 40g w/of EVOO, balsamic vinigar, 1 squeezed lemon juice
followed up with a glass of OJ 8oz & a med banana

2130- large tomatoe stuffed w/2 cans of tuna covered in Texas Pete
2 servings of walnuts
1/2 serving of dark chocolate

Bed @ 2230 5mg melatonin

ghost
01-04-11, 8:31 am
nice double session.hope the holidays were good to you man

adidas
01-04-11, 8:39 am
Thanks man and yeah so far so good for the Holidays. lol

although I'm now a year older...damn the rotation of the Earth and whatnot. But I feel great physically...I doubt I'll keep up double session for very long...but it'll be a nice shock to the system and help me drop some unwanted holiday weight I gained.

Hope the Holidays were as good to you Ghost!

adidas
01-04-11, 3:01 pm
04 Jan 11

0530- Green tea w/honey

0630-
Tire flipping Madness
21-15-9 reps/rounds
Tire flip 224lbs then do 1 burpee jump to tire = 1 rep
row 250m lvl 10 :58 sec/ :57sec/ 1:04 minute
Total time: 25:06 minutes

0715- liquid aminos and 8oz OJ

1130-

8-8-8

Power Clean to Over Head Press (135bs)
to pushups on bar
to Mountain Jumpers (like the climber except I brought both legs up togehter and kicked back together)

total time: 15:26

1230- can of sardine slathered in mustard

post rest of diet tomorrow.

ghost
01-04-11, 3:08 pm
holidays were very generous to me. i was able to spend great time with my family and their kids. and was still able to train really heavy. :D

adidas
01-05-11, 10:24 am
04 Jan 11

1745-Dinner
-Green tea w/honey
-Giant salad (1 Romain lettuce heart, 1/2 serv spinach, 1/2 serv raisins, walnuts, 40g EVOO, balsamic vinigar, celery, tomatoe, 1/2 cucumber)
-med banana
-large grapefruit

1900-
3 large skin on chicken thighs
large heaping pile of squash & zuchinni

2100-
2 pieces of dark chocolate bar

2230- bed w/5mg of melitonin

adidas
01-06-11, 1:16 pm
05 Jan 11

0600-
large grapefruit
green tea w/honey

1130

Standing DB shoulder press
5-5-5-4-4

45-50-55-60-60
*was suppose to be a 5x5...but I missed the 60's for the 5 reps...I'll hit em' next time.

1230-
Can of kippered herring slathered in mustard

1630-
Green tea w/honey

1845-
Egg Mix (12 whole eggs scrabbled w/1/2 jalapeno w/Sriracha, 1 medium avocado, 3-4oz Ground sausage)
1 med banana
6oz of chicken liver

2100- 2 squares of dark chocolate

2200- bed 5mg melatonin

mcbeast
01-08-11, 12:24 pm
Glad to see you back on here brotha. Always enjoyed following this log..

adidas
01-10-11, 9:51 am
Thanks Excessive feels good to be back. Ihavent hit up logs in a minute. Need to go check some out.

adidas
01-10-11, 10:05 am
06 Jan 11

0600- Green Tea w/honey & grapefruit

1130-

Max reps

Back BB Squats 225 x 12 reps
Front Squats 155x 8
Overhead Squats 115x 8
*ok I’m goin to admit I was still spent from Mon & Tues 2-a-day work outs.*

Bench Press
135x10
185x8
225x1.5
225x1
*yeah I’m spent*

1230: Canned of Sardines covered in mustard.

17:30…honestly I don’t remember what dinner was. lol
Suffice it to say I had dark chocolate before I went to bed & melatonin. Lol

07 Jan 11
Took the day off from the gym

I’ll be back Monday to kill it…and slow down on my attack on my body.

adidas
01-11-11, 10:21 am
10 Jan 11

0600- Grapefruit

0630- Green tea w/honey

1130-

BB Back Squat 225
1-2-3-4-5-4-3-2-1
*breather squats…1 deep breathe per sqt performed before doing the next set*

Weight never left my shoulders though

Goin to be brutally honest w/myself here…225 for only 25 reps was shitty IMO. I should have got 36+ IMO. But I don’t do enough back sqting lately…time to up the ante.

Directly after squats

Rowed 250m
25 burpees
25 body squats
26 lunges
Forget to start timer. :-(

1230-
6 fish caps
1 can salmon

1630
Greentea w/honey

1730-
Large salad (1 heart of romain, ˝ serv of spinach, celery, walnut, 1 tomatoe, 40g of EVOO, balsamic vinegar)
Homemade wings no blue cheese

2130-
6 whole eggs, scrambled w/ketchup
2 squares dark chocolate

2215- bed melatonin

adidas
01-12-11, 1:56 pm
11 Jan 11

0630-
Grapefruit
Green tea w/honey

1400-
Snatched a couple of cookies from the Red Cross Blood Drive snack bin.
I couldn’t donate due to a cough and a slight snivel.

Decided to not work out. Just wasn’t feelin it today.

1800
Killed a protein shake (Steak isolate, milk isolate, whole egg protein (all chocolate), frozen strawberries, 30g of coconut oil, wheat germ)

1930
3 tilapia filets
Large serving of shrimp
Ľ of a Pineapple

2100
2 squares of dark chocolate

2200- bed & melatonin

adidas
01-12-11, 2:01 pm
12 Jan 11

0630-
Grapefruit
Green tea w/honey

1130-

10 rounds of Pain!

315 deadlift x1
5 hanging Knee-to-elbows
10 pushups
15 body squats

Total time: 23:40

Not bad IMO…had to step out the back door twice to get a breath of fresh ice cold air…may have even been able to go a lil’ heavier on that single pull…but the 315 was challenging as is.

1245-
Can of kippered herring slathered in mustard

adidas
01-14-11, 8:28 am
12 Jan 11

1630- Green tea w/honey

2200- large salad

2230- bed W/melatonin 5mg

*yes all I had that day was kippered herring and a giant ass salad*

13 Jan 01

0630-
Grapefruit
Green tea w/honey

1130-
No work out- took a rest day

1930-
Large Salad (romain lettuce/spinach/walnuts/EVOO/Baslamic vinegar/cucumber/celery/garlic)
Protein shake (steak iso/milk iso/Whole Egg/wheat germ/frozen strawberries/coconut oil)
couple of eggs and some ground breakfastsausage

2200- bed w/melatonin 5mg

adidas
01-18-11, 12:38 pm
18 Jan 11

15 minutes AMRAP

row 250m
25 pushups

completed 4 full rounds...and rowed an additional 187m in 15 minutes.

total distanced rowed: 1187m
total pushups: 100

adidas
01-19-11, 7:55 am
18 Jan 11 @ 1730

25lb DB's of Death AMRAP in 15:00 minutes

pushup to a gladiator row (http://kettlebell102.blogspot.com/search/label/Kettlebell%20gladiator%20row) right side to right side bridge press (http://kettlebell102.blogspot.com/search/label/Kettlebell%20side%20bridge%20press) back to a pushup to a gladiator row left side to a left side bridge press to push up postion to knees to chest to standing over head press = 1 rep

total reps: 21

---------------------------------------------------

Food intake:
Green tea w/honey x2
grapefruit
can of sardines
large Salad
Large Banana
2 giant chicken thighs w/skin
Dark chocolate

adidas
01-19-11, 1:00 pm
19 Jan 11 @ 1130

6 rounds for time

3 185lb anyhow over head press ( I used split jerk presses)
6 chest to bar pull ups*
9 push ups (clapping)

completed 2 rounds as prescribed

3 165 split jerk press
6 CtB Pull ups*
9 push ups (clapping)
*Chest to Bar Pull ups were done w/a mix of wide and close grip combos*

completed 4 rounds modified weight

total time: 21:45 minutes

185 over head is the most I have EVER done...with out sitting, no spotter or support equipment.
stoked out of my mind!

ghost
01-19-11, 1:25 pm
great job Rusty!!!

adidas
01-19-11, 1:39 pm
great job Rusty!!!

Thanks Man, I was hesitant at 1st to even try the 185 over head, as I have never attempted that much over head...but once I got it there it felt great! I hope to be able to push press it here soon and a straight shoulder press would be awesome! But I'll take what I can get for now. lol

adidas
01-20-11, 12:52 pm
19 Jan 11

evening work out consisted of 45 pushups with a mix of children on my back (4yr old & 7 yr old kids) and a few 25lb DB shoulder presses...nothing drastic or special...just wanted to finish up 100 push ups for the day is all.

food consumed
Green Tea w/honey x2
grapefruit
6 fish oil caps
1 tin of salmon
1 large salad
2 bowls of pasta w/EVOO (no sauce)
2 slices of artisan bread w/EVOO on it
dark chocolate

20 Jan 11

Deadlifts
5-3-3-1-1-1

275x5
315x3
335x3
365x1
405x miss hit mid shin; most I ever tried to pull
405x fail... didnt even get it off the florr this time
*should have tried to pull 385; but needless to say I'm happy as I know I could have pulled it*

once I failed 405 the 2nd time I threw 2 45's off and immediately went to
315x3 to 225x7

then:
Row 500m in 1:54 minute

not going to complain to much about todays DL's! I felt like I tired to rush the 405...but I hit 365 smooth & didn't want to miss an oppurtunity to try & pull the 405 by trying 385 instead. C'est La Vie. Next time!

G Diesel
01-20-11, 1:16 pm
Your diet is crazy man, but likely very healthy as well... There are many good dietary choices being made.

Your training is diverse, thorough and consistent. Keep it going.

Glad to see another brother is drinking his tea daily.

Peace, G

adidas
01-20-11, 1:56 pm
Thanks G! Glad to have ya in here taking a peak around. and I love me some green tea w/honey!

Maybe we should make a green tea club or maybe even a tea club! lol

adidas
01-24-11, 12:42 pm
21-Jan 2011
Friday was an unplanned rest day...ate decent. But could ahve done better.

22-23 jan 11
was just...a cheat weekend...threw my (now) 7rd old boy a Bday party adn then Football playoff TV watching and food...so ummm....yeah. Diet wasn't so hot. But I ate like a King! lol

24 Jan 11

Clean - Burpee (do clean then immediately do burpees)

10-8-6-4-2
135lb Cleans

2-4-6-8-10
Burpess

Timed: 10:28

then body weight bb bench press 10-10-10 not timed
205x8
205x6
205x1.5

yeah not so great on the benchpress...

then went and did 960 meters on the rower lvl 10 (time: 4:19 minutes) in memory of Jack LaLanne...plan to do 96 push ups also when I get tonght as part of a 2nd work out tonight I'm going to do.

mcbeast
01-24-11, 10:48 pm
Lovin the variety of training! Diet is so...Small, I would wither up and crawl into a corner, lol.

adidas
01-25-11, 8:42 am
Ha ha ha thanks Excessive...however I think that salads TRUE calorie density is missed. between the nuts & EVOO alone I'm eating 500+ calories in healthy fats. Add in the raisens and banana I have, along with the other veggies in it...I'm probably lookign at roughly 700-800 calories in that salad alone.

adidas
01-25-11, 8:54 am
24 Jan 11

Evening work out

25 Windmill (http://kettlebell102.blogspot.com/search/label/Kettlebell%20windmill) w/2 25lb DB's one in each hand. R
25 3pt pushups
25 Windmills w/2 25lb DB's one in each hand. L
25 3pt pushups
25 1 arm DB swings 25lbs R
25 3 pt pushups
25 1 arm DB swings 25lbs L
25 3 pt pushups

total pushups: 100 (Jack LaLanne baby!)
total time: 16:22 minutes


Diet:
ummm yeah....appearntly still celebrating my 7yr olds Bday...Smores anyone? lol

adidas
01-25-11, 12:49 pm
25 Jan 11

Thrusters*/**
3-3-3-3-3
*Clean from floor to start lift*
**un-timed/rested as needed between rounds**

135x3
145x3
155x3
165x3 PR for Clean AND Thruster
175x1 rest/few breathers 175x1 rest/few breathers 175x1 to complete the 175x3 PR for clean AND thruster!
*each 175 was cleaned from floor to a Thruster, since I couldnt complete the 175x3 as 1 round in it self*

then

21-15-9

Thrusters (bar only)
pull-ups*
*pullup performed were close-grip, as many as I could do on my own then into jumping/negative pullups*

Timed: 10:30 minutes

adidas
01-26-11, 12:52 pm
26 Jan 11

Burn the House Down

30 BB Back Squats 135lbs
20 Burpees
1000m row
20 SLDL 135lbs
1200m (.75miles) tredmill run
20 pushups
30 box jumps

total time: 32:18 minutes
needless to say I wasn't pleased with my time today...my low back went super tight on me and I could barely run...

I now want a nap...ZZZZZZZZZZZZzzzzzzzzzzzz

Themostocles
01-27-11, 7:26 am
Shit is beyond fit in here... and I had to pull out my exercise thesaurus too >>

adidas
01-27-11, 12:20 pm
Thanks Thermo for stopin in and checking it out... I try to provide links to exercises to explain what it is I'm doing...

Themostocles
01-28-11, 2:18 am
I saw that, and Ill have to check them at home.

adidas
01-28-11, 12:48 pm
28 Jan 11
Unscheduled rest day...that I needed...


29 Jan 11

Run Over by a Truck!!!

224lb Tire flips (short length of BB Court x2; ~bout 20 flips total: to-and-back)
*OMG I just looked it up! that's right about 50' each way! No shit why I'm spent now!*
25 pushups
50 body squats
25 walking lunges
all that equals 1 round

did 3 rounds

Time: 27:54

MF'n legs felt like rubber by the end of this! I could barely walk up a flight of steps! Although yestrdays 20+ minute "cardio" session probably wasn't fully recovered from either...it was so intense and hard that I got abdominal cramps, hip flexor cramps, quads went wobbly and I almost threw up; directly afterwards in the shower...


I saw that, and Ill have to check them at home.
cool bro...ever got any questions about wth I'm doing...just ask. I'll answer it to the best of my ability.

mcbeast
01-28-11, 8:23 pm
I got queasy reading this..Especially with the state my quads are in right now...

adidas
01-31-11, 12:45 pm
yeah man...my Quads were toast bro!

31 Jan 11

Bench day

5-3-3-1-1-1

185x5
205x3
225x3 *easier than expected*
245x1
255x3/4 I thought I had it...spotter said he touched it up the last bit.
260x3/4 same as 255...touch it up last bit. *stripped to 205*
*205x8 - strip to 195x5 strip to 135x18*

Push Press/Shoulder Press
135x2-3sets

kind of pissed...that my spotter touched it up that last bit...but really can't complain either. better chest day than I expected...hell didn't even plan to bench when I got to the gym...but my buddy was there and he was benching...so I figured why not.

ghost
01-31-11, 2:37 pm
awesome bench day rusty!

adidas
01-31-11, 8:56 pm
Thanks Rob!

31 Jan 11

evening work out!

25lb DB's of Death AMRAP in 15:00 minutes

pushup to a gladiator row right side to right side bridge press back to a pushup to a gladiator row left side to a left side bridge press to push up postion to knees to chest to standing over head press = 1 rep

total reps: 23

adidas
01-31-11, 9:00 pm
oh and for dinner I plowed over 13oz of flank steak covered in sriracha (thats roughly 100g protein and 25g fat) a gigantic salad, banana, 2 dark chocolate squares and a glass of red raspberry wine.

Themostocles
01-31-11, 10:53 pm
Mmmmm... seared mammal flesh...

And great bench work!

adidas
02-01-11, 12:23 pm
01 Feb 11

2 Times Till I Die!
*1 minute rest between sets*

BB Back Squats
185x2
205x2
225x2
245x2
265x2
285x2
305x2
325xfail!
strip weight off...

rest 1 minute

135lbs Front squat (Oly Hold) x12

1minute rest

95lbs Over Head Squat x12

1 Minute rest

Body Squats x40!

lay on floor...catch breath...1 minute rest between sets really wipes you before you realize it. damn! I had expected to hit 345 at the least...so to fall short at 325 wasn't too bad IMO. But I still feel like I shorted myself. Next time.


Mmmmm... seared mammal flesh...

And great bench work!
Thanks Thermo!

adidas
02-02-11, 12:24 pm
last night ended up goin out to eat instead of working out for a second time...
Had Buffalo Wild Wing: Tuesday wingnight! Booyah! killed 24 wings (in 4 amazing sauces) and a TALL glass of guinness! Brilliant! and polished off one of my sons salads. Then had frozen yogart at a local yogart parlor here.

good night all in all

02 Feb 11

Fell Off the Ladder!

1--->10--->1

Deadlift 135lbs
pushups on Oly bar
50lb KettleBell swing

I went from 1 to 9...low back got so tight I could not perform the deadlift...nor KB swing...

total time: 13:45
on a bright side each exercise was still completed for 45 total reps and a grand total of 135 reps!

Not sure whats goin on with my low back as the last few work outs it has been "flarring" up of sorts...reminds me of when I took M1-T back in 01-02 time frame low back pump/pain wise...ironically I'm not taking anything these days...except melatonin...otherwise not even a daily vitamin. :-(

brightside I'm goin out of town to Phili for the next 4 days...and wont be doing any sort of exercise...so that may give me some needed rest/recovery/repair time...

Themostocles
02-02-11, 11:49 pm
Enjoy the ret and vacation, you deserve it... And Guiness, Irish for genius... also the only carbs you need >>

adidas
02-09-11, 9:38 am
Thanks T! still in recovery mode...but from my trip to Phili...lol I may have had too much fun. *oops* lol I'll be gettin back in here quick and in a flash. I got things I wanna acomplish. But this rest will help I'm sure more than hurt me.

Themostocles
02-10-11, 1:28 am
Ya, I kept up with your facebook postings lol. And strong lyrical skills as well

adidas
02-10-11, 7:56 am
Ya, I kept up with your facebook postings lol. And strong lyrical skills as well

Yes I should not be allowed to have my phone with in 300 miles of my reach when I am drinking...LOL

lyrics of sorts or poetic skills...I'm not really sure which it would be considered. Now if only I could sing. lol

adidas
02-14-11, 12:26 pm
14 Feb 11

Back In the Saddle

250meter Row lvl 10
25 push ups

4 rounds
1000 meters total
100 pushups totla
total time: 14:03 minutes

then directly into (my right now) body weight [b]Dead Lifts[b] 215lbs double overhand grip x13 reps ( broke grip and counted myself done)


9 days out of the gym tore me a new asshole. But it felt good to be back in it too at the same time. Can't wait to see some new progress over the next few weeks. this week wil lbe all about easing myself back-into it. So a lot of body weight excersises and body lifts will be done this week.

diet this week will consist of Detox diet prescribed by Vince Gironda...and into a strict mainly vegetable diet next week.

ghost
02-14-11, 2:22 pm
glad to see ya back at it Rusty!

G Diesel
02-14-11, 5:18 pm
14 Feb 11

Back In the Saddle

250meter Row lvl 10
25 push ups

4 rounds
1000 meters total
100 pushups totla
total time: 14:03 minutes

then directly into (my right now) body weight [b]Dead Lifts[b] 215lbs double overhand grip x13 reps ( broke grip and counted myself done)


9 days out of the gym tore me a new asshole. But it felt good to be back in it too at the same time. Can't wait to see some new progress over the next few weeks. this week wil lbe all about easing myself back-into it. So a lot of body weight excersises and body lifts will be done this week.

diet this week will consist of Detox diet prescribed by Vince Gironda...and into a strict mainly vegetable diet next week.

That Gironda detox is no joke, adidas... Good luck with it bro.

Glad you're back in the gym where you belong.

Peace, G

Themostocles
02-15-11, 1:52 am
Glad you're back in the gym where you belong.


LOL, that or an asylum... But I think they reserve those for a different sort of mad men

adidas
02-15-11, 7:40 am
Thanks guys...feels good to be back, even though the time off felt good.

And Seth did you just call me crazy?! lol Not that I'd argue the point to much. lol

ghost
02-15-11, 8:07 am
Thanks guys...feels good to be back, even though the time off felt good.

And Seth did you just call me crazy?! lol Not that I'd argue the point to much. lol

there is definitely no arguing your insanity there Rusty!

adidas
02-15-11, 12:33 pm
ha ha ha Thanks!!!

15 Feb 11

270 degrees of Torture!

5-10-12 for 10 rounds

Hanging Knee-to-Elbows
jumping stationary lunges
pushups

total HKtE: 50
total JSL: 100
Total pushups: 120
total reps: 270
total time: 20:23 minutes

at around minute 18:00 I stopped to spot a friend; should shave a minute or so off for spottin him on the bench press, but meh I prob would have caught my breath for that long at the end of my work out anyways.

day 2 of Detox and feeling good. still have energy and don't feel I'm sufferin to much in the gym (yet).

Day 3 I get to add in soup broth! yay! lol

Themostocles
02-16-11, 1:31 am
*looks at that workout* Now why would I call you crazy?

adidas
02-16-11, 7:57 am
*looks at that workout* Now why would I call you crazy?

*shrugs* I dunno? lol

BTW did I mention my hips feel like they are on fire today from those jumping stationary lunges?! lol

Themostocles
02-16-11, 8:01 am
You pull off innocent even worse that I do...

And I bet your hips hurt >>

adidas
02-16-11, 8:14 am
You pull off innocent even worse that I do...

And I bet your hips hurt >>

Ha ha ha...yeah innocent...not really so much.

adidas
02-16-11, 1:43 pm
16 Feb 11

Pushing it to Run!

Tredmil run incline 2.0 .5 mile
50 pushups
Tredmil run incline 2.0 .5 mile
50 pushups

Total distance: 1 mile
Total pushups: 100
Total Time: 18:26 minutes

Then into (now) body weight Bench Press 205x3/2/2 (yeah those numbers sucked ass)...have dropped 8 lbs since Monday! and am drinking broth today. JOY! *rolls eyes* lol

adidas
02-17-11, 12:27 pm
17 Feb 11

Death by Body Weight!

5 rounds

100meter row lvl 10
10 burpees
10 pushups
10 mountain climbers
10 sit-ups
10 prison squats

Total Pushups (burpee + pushups) = 100
Total Time: 14:44 minutes

Added in soups, Greek yogurt and homemade jell-o today!!! exciting!!!

Themostocles
02-18-11, 2:00 am
God damn, you are a well conditioned man

adidas
02-18-11, 7:24 am
God damn, you are a well conditioned man

one of the fattest well conditioned men you'll find...I'm still not happy about how much body fat I carry. :-(

I'm a short stumpily built guy (5'8") and carry ALL of my extra weight in my friggin midsection (and ass) and it irratates me to no end.

But I should be able to drop the fat levels down this year...I just have to conconquer my number one problem...

the LOVE of eating. lol I just enjoy food to much. I love to cook and taste new things...I find food exciting. too bad my waist line doesn't lol

adidas
02-18-11, 12:30 pm
18 Feb 11

300 Degree's of Dante's Inferno

4 rounds (of death!)

Tredmill run incline 2.0 spd 9 (all the way through) 250meters (.16 miles)
pushups 25reps
Modified Mountain Climbers (basically I brought my inside right knee to my outside left elbow, trunk/torso twist, alternating sides) 25 reps

Total distance: 1000 meters
Total Pushups: 100
Total Mod Mountain Climbers: 100
Total time: 21:11 minutes
and now I wanna go puke...pardon me.

Themostocles
02-20-11, 11:48 pm
Where the hell do you come up with the name's for these workouts? It just makes theme music start playing in my head reading them

adidas
02-22-11, 7:52 am
Where the hell do you come up with the name's for these workouts? It just makes theme music start playing in my head reading them

Some are actual Crossfit names (most of which are either Fallen Hero names or Girl names and few odd names)...others I make up...all of the ones from last week I made up.

I figured everyone else has super cool journal titles...I'd make up for my lack of cool titling with awesome workout titles/names ;-) ha ha ha

adidas
02-22-11, 12:39 pm
22 Feb 11

Bear With Me

The Bear (Power Cling to Front Squat to Front Overhead Press to Back Squat to Back Overhead Press = 1 rep) x7 reps
Row 250 meter lvl 10
push ups 25

3 rounds

Total Bear Reps: 21
Total Distance Rowed: 750 meters
Total Pushups: 75
Total Time: 33:55 minutes

BTW screw a money on my back...someone get this bear off of it...I feel like I was just mauled by a grizzily.

The Bear really isn't a timed event...as you can rest as needed between reps...and rest as needed between rounds...since this is a fullbody taxer and I feel like I need to sent to a taxadermist now.

adidas
02-22-11, 12:54 pm
Oh and the Bear was performed with 135lbs...bleh.

Themostocles
02-22-11, 11:25 pm
So do you have a specific goal to reach? Or just moving a certain direction?

adidas
02-23-11, 7:40 am
So do you have a specific goal to reach? Or just moving a certain direction?

Goal right now is just to get rid of excessive body fat ( I would guess I'm right about ~15% BF right now would like to hit 10-12%) as I carry too much shit in my midsection...and I have a few lifting goals I'd like to hit...

Bench 285 again...and then go up from there
Dead lift 405
and Squat 405

those are also max lifts I would like to hit...
I'm about 30-40lbs off on the bench
and 20lbs off on my deads
I'm honestly not sure how close I am on my squats though. :-( I need ot spend more time under the bar for my squats...

adidas
02-23-11, 12:35 pm
BTW forgot to mentioned polished off 75 more pushups yesterday before I hit the sack...for a toal of 150 on the day for pushups.

23 Feb 11

Fat Fran (Actual Crossfit name)

15-12-9 rep/round scheme

Thruster 135lbs
pullups

Finisher
Row 500meters lvl 10 time: 2:17 minutes
rest 2 minutes
Tredmill Run 400meters (.25 miles) incline 2.0 spd 6.0 time: 2:31 minutes

will polish off another 150 pusups later tonight.

BTW don't know how familiar you peeps are with Barely as a carb source...but it's giving me the worst gas I've had in years! Gag level 10+. DAMN!!! lol

Themostocles
02-23-11, 10:52 pm
I get the same effect with soy, probiotics helps... as in small animals have stopped dying...

adidas
02-24-11, 1:36 pm
24 Feb 11

5 rounds of Painful Fun

5 kettle bell swings 50lbs
25 body squats
5 burpee-pullups
Treadmill run 200meters (.12miles) incline lvl 2 (spds 9.5, 9.8, 10, 10.2, 10.5)

Total Pushups: 25
Total squats: 175 (total of swings+squats+burpees)
Total distance ran: 1000meters
Total Time: 26:02 minutes

Felt good today…don’t feel I am suffering much strength wise or cardio wise…since I haven’t had any meat this week (or last week). Just Greek yogurt for breakfast and fruits and veggies throughout the day and couscous or barley for a carb source.

And thanks Seth for the tip. Although I noticed since I started eating the Greek yogurt yesterday, the gas hasn’t been as bed as Monday and Tuesday’s clouds of phosphorous. lol

Themostocles
02-25-11, 2:00 am
No meat? My mind boggles...

adidas
02-25-11, 7:44 am
25 Feb 11

Calisthenic Carnage

3 pt push up (left over right)
Modified Mountain Jumpers (left knee to right elbow; torso twist)
3 pt push up (right over left)
Modified Mountain Jumper (right knee to left elbow; torso twist)
standard push up
Mountain Jumper
staggered handplacement push up (left near ear, right normal placement)
Mountain Climbers
Staggered Handplacement push up (right near ear, left normal placement)
Mountain Climbers

All exercises performed to 25 reps before continueing into the next exercise.

Total Push ups: 125
Total Time: 17:40 minutes

Felt good during these...would like to ideally get that time under 15 minutes though. BTW those modified Mountain Jumpers are a real bitch!!! Just in case you were wondering.


No meat? My mind boggles...
Ha not as bad as it sounds...I've been eating a shit ton of sunflower seeds, pecans, drinking almond milk (which is the fucking bomb!) and having a good mix of veggies and fruit...plus Greek yogurt has a decent amount of protein in it per serving...

Next week I go back to a standard diet of meat and veggies...

adidas
02-25-11, 12:25 pm
25 Feb 11

"Deadman Walking"

15 rounds

1 Dead lift @ 75% 1RM (I went with 315)
Farmers Carry 160lb (two 80lb DB, 1 in each hand) load 100ft (50ft turn and return 50ft)

I completed 5 rounds in little less than 11 minutes...then tweaked my low back on the 6th rounds DL...FUCK!!! Tried to stretch it out and see if I could work out the "pull" wasting time and with no avail...Now I'm pissed off...plus I'm hobbling, from the slight twinge back there. I know it's muscle and not spinal...but it doesnt make it feel any better either.

Pretty sure I just didnt warm up enough prior to jumping into 315 pulls and then 160lb walks...plus the 1st 5 DL's went smooth...the 6th one I just didnt get set right either...today has just been off entirely...ugh...here's to next week.

off now to get ibprofin and some ice and heat on this bitch.

Themostocles
02-27-11, 11:53 pm
Hows the back brother?

adidas
02-28-11, 11:28 am
Hows the back brother?

it's feeling better...but there's no chance I do much with it...been downing ibprofin like it's tic-tacs, having my wonderful wife rub iceehot all over the area and using the recliner/heat massager lay-z-boy...and some of the stiffness has subsided...but I'm still stuck at abouot a 60 degree waist bend...it's all on my left side...low back/upper ass cheek...so I'm not doing shit till I can touch my toes and the pain is 99.8% gone.

Themostocles
03-01-11, 2:25 am
Id ask to borrow her, but that might be interpreted wrong >> Hope it loosens up fast

adidas
03-01-11, 7:49 am
Id ask to borrow her, but that might be interpreted wrong >> Hope it loosens up fast

sharring is carring??? LOL

you and me both man...

almost touched my toes yesterday...but it wasn't a pain free touch and I really had to force my self over. ugh.

Themostocles
03-02-11, 1:36 am
sharring is carring??? LOL


LMAO! I wonder what she would say to that ;)

You know your shit, you know when to get it back in gear

adidas
03-07-11, 11:47 am
LMAO! I wonder what she would say to that ;)

You know your shit, you know when to get it back in gear

Ha ha you'd be surprised ;-)

and seen the docs today about my back...I appear to have a deep muscle strain/sprain...prescribed muscle relaxors and ibprofin...

this week will be light stretching and continue to apply heat and icyhot...

Fuck...definetly not what i wanted...at least it's anot a herniated disk or the like.

mcbeast
03-07-11, 1:07 pm
Ha ha you'd be surprised ;-)

and seen the docs today about my back...I appear to have a deep muscle strain/sprain...prescribed muscle relaxors and ibprofin...

this week will be light stretching and continue to apply heat and icyhot...

Fuck...definetly not what i wanted...at least it's anot a herniated disk or the like.

Before relying too much on the muscle relaxers, try this.
Contrast Showers
Light Yoga
Dead Hang
Foam Roll
Light Stretches
Hip Rotation work
Ibuprofen few times a day

Im glad your thankful. It could be alot worse bro. Do what you gotta do to heal up, and you will be back in no time.

adidas
03-07-11, 1:50 pm
Before relying too much on the muscle relaxers, try this.
Contrast Showers
Light Yoga
Dead Hang
Foam Roll
Light Stretches
Hip Rotation work
Ibuprofen few times a day

Im glad your thankful. It could be alot worse bro. Do what you gotta do to heal up, and you will be back in no time.

Thanks E!

will take these words to heart this week.

Themostocles
03-08-11, 12:23 am
Ya, what he said! That and plenty of video games and music and you'll be back to normal in no time

adidas
03-08-11, 8:08 am
Ya, what he said! That and plenty of video games and music and you'll be back to normal in no time

LMAO...how did you know this was part of my daily activity?

Themostocles
03-09-11, 12:28 am
Lucky guess... and ignore the rustling noise outside your window >>

adidas
03-09-11, 12:19 pm
09 March 2011

Lawrence Joel (http://en.wikipedia.org/wiki/Lawrence_Joel) Check the link out! This what a Comabt Medic is ALL about!

1st day back in the gym...Dedicated this too THAT man LJ.

13 minutes AMRAP

Row 240 meters (resistance 10) rest 2 deep breaths and go again

Complete 9 total rounds

got a Grand total distance: 2370 Metes

felt great to be back in the gym. did a nice slwo warm up and complete with stretching and light body movements and then tackled the row machine!


Lucky guess... and ignore the rustling noise outside your window >>

as long as you ignore the sound of a 12 gauge pump action cocking ;-)

Necromatrix
03-09-11, 6:41 pm
Subbled!

Crossfit... Now that's some killer work.

Take care of that back. Definatly a solid return to the gym though.

Themostocles
03-09-11, 11:11 pm
as long as you ignore the sound of a 12 gauge pump action cocking ;-)

LOL, I got a pic to post to your facebook that goes along with that >>


And a badass session dedicated to a badass and dedicated man!

adidas
03-10-11, 1:02 pm
10 March 11

Todays Work Out of the Day (WOD) I decided to do this:

The Ensign

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.

my sequences went like so:
Sequence1: 2 completed rounds/ 1 round w/no squats

sequence 2: 1 completed round/ 1 round no dips

Sequence 3: 2 complete rounds

Sequence 4: 1 complete round/ +1 Power Clean

Sequence 5: 1 complete round/ +3 Power Cleans

Sequence 6: 1 complete round

Total completed rounds: 8
Total Power Cleans performed: 34 reps
Total Push ups: 60
Total Air Squats: 45
Total Dips: 18
which all equals TOTAL ANNIHILATION!

This WOD should be called WTF were you thinking!? Are YOU insane?!

by sequence 3 during round 2 I was ready to pass the fuck out! My shirt looks like I just got out of a pool...and I feel like I was just hammer fucked by a Mac truck.

But all-in-all I feel pretty good abot the work out.



Subbled!

Crossfit... Now that's some killer work.

Take care of that back. Definatly a solid return to the gym though.
Thanks Necro! Glad to have ya aboard! Been doing mad stretching and using icyhot like a fat kid eats cake...so far it feels great. Find out later how todays session makes it feel tonight or tomorrow...


LOL, I got a pic to post to your facebook that goes along with that >>


And a badass session dedicated to a badass and dedicated man!
Thanks Seth! I get choked up everyutime I read his MOH citation...great inspiration IMO.

Bruiser
03-10-11, 1:26 pm
Ha ha you'd be surprised ;-)

and seen the docs today about my back...I appear to have a deep muscle strain/sprain...prescribed muscle relaxors and ibprofin...

this week will be light stretching and continue to apply heat and icyhot...

Fuck...definetly not what i wanted...at least it's anot a herniated disk or the like.

Take care of that back bro. We all think we know our bodies, and so do the doctors. But if it's feeling better after you've been cleared, keep taking it easy for a while. Keep stretching, and keep it loose. Please be careful.

I made the mistake of pushing myself too hard after a severe muscle strain and ended up with a herniated disk from not being healed enough to use proper body mechanics. After a botched surgery (where the surgeon damaged two more disks while NOT repairing the one) it ended up worse, and I ended up with a bad drug problem because of the pain meds and muscle relaxers I took for it. Now I'm clean and sober but saddled with three herniated disks and chronic back pain. I'm lucky to still be able to walk right now. I go to the chiropractor three times a week. For training I have to do squats with dumbbells (with them hanging at my sides) and I still can't deadlift. Try getting big like that. SUCKS. It pisses me off every day, I just wish I would have taken it a lot easier and not pushed so hard. Don't make my mistakes. Good luck bro and take care. I really mean it. Please be careful.

adidas
03-10-11, 2:24 pm
Take care of that back bro. We all think we know our bodies, and so do the doctors. But if it's feeling better after you've been cleared, keep taking it easy for a while. Keep stretching, and keep it loose. Please be careful.

I made the mistake of pushing myself too hard after a severe muscle strain and ended up with a herniated disk from not being healed enough to use proper body mechanics. After a botched surgery (where the surgeon damaged two more disks while NOT repairing the one) it ended up worse, and I ended up with a bad drug problem because of the pain meds and muscle relaxers I took for it. Now I'm clean and sober but saddled with three herniated disks and chronic back pain. I'm lucky to still be able to walk right now. I go to the chiropractor three times a week. For training I have to do squats with dumbbells (with them hanging at my sides) and I still can't deadlift. Try getting big like that. SUCKS. It pisses me off every day, I just wish I would have taken it a lot easier and not pushed so hard. Don't make my mistakes. Good luck bro and take care. I really mean it. Please be careful.

WOW!!! Thanks Bruiser for stopping in and sharing that! Damn! Definetly been taking it much easier...and making sure I warm-up properly now...but damn that's an eye opener!

adidas
03-11-11, 1:32 pm
11 March 2011

Complex 8 My Lunch

Romainian Deadlift
Hi-Pull
Bent Over Row
Front Squat
Military Press
Back Squat
Goodmorning
Overhead Squat
*Idea is to complete # reps of ea. exercise before beginning the next exercise w/o putting the bar down. I could make it to the shoulder press before i had to place the bar down, catch my breath and then continue with the shoulder press and finish out. Bleh.*
Performed 8 reps w/95lbs for round 1: 4:42 minutes
Performed 6 reps w/95lbs for round 2: 4:25 minutes

I forgot how brutal complexes are! F'ahk Me!

then over to the Bench Press (feet up on bench)
135x16
135x16
135x10
rest between sets was just enough for my buddy to rep his out and got off the bench...so basically less than a minute between sets here!

and Out...Chest felt like it was going to rip in half! I coul dlitterly feel the fibers scream as they held on for dear life to my sternum! Felt great!

Necromatrix
03-12-11, 2:09 pm
Sick work, Adidas!

"Hammer fucked by a Mac truck..." Lmfao!

Themostocles
03-13-11, 11:35 pm
You know, if we ever get the chance to train together, bring the paddles, I might need to be chocked after my fat ass keels over

adidas
03-15-11, 2:04 pm
15 March 2011

4 Rounds of...
**LOL got too much on my mind to come up with a snazzy name today :-(

7x Dips
7x Pullups
15x Deadlifts 225lbs

round 1 went smooth...only paused on rep 10 of the dead lifts
round 2 went smooth'ish...paused on rep 7 of the dead lifts
round 3 and 4 were brutal...dips went smooth, however the pullups where basically all singles to 7 and the deadlifts were broke up into 5's...I wanted to die

Total Dips: 28
Total Pullups: 28
Total Deadlifts: 60
Total Time: 17:10 minutes

Note: appearntly there way suppose to be a 30 step walking lunge AFTER the damn deadlifts...I missed that part. Ugh. but not complaining either. lol




Sick work, Adidas!

"Hammer fucked by a Mac truck..." Lmfao!

Thanks Necro...and I can't have you and Seth taking ALL of the funny punch lines/saying ;-)


You know, if we ever get the chance to train together, bring the paddles, I might need to be chocked after my fat ass keels over
I'll have 9-1-1 on speed dial and a defibilator on hand...

Themostocles
03-16-11, 1:16 am
Do some extra farmer walks later then, slacker =P

adidas
03-16-11, 12:38 pm
16 March 2011

310 Chambers of Death

1 Benchpress 215lbs
5 pullups
10 pushups
15 prisoner squats

10 rounds (no prescribed rest between rounds)

Total Bench: 10 reps
Total Pullups: 50
Total Pushups: 100
Total Squats: 150
Total Time: 24:37 minutes

around round 3 my pulls ups started to go from 5 straight to 3 to 2 to jumping negative pullups...but I never quit.

felt good today in the gym...now off to eat a can of mustard covered sardines.


Do some extra farmer walks later then, slacker =P

woudl you believe me if I said I did ;-)

Necromatrix
03-16-11, 4:41 pm
Sardines? Ick!

Great work, Adidas! That's a killer session. Wouldn't worry about the pull-ups, the important thing is you did not quit.

Themostocles
03-16-11, 11:25 pm
woudl you believe me if I said I did ;-)

I believe you as much as I believe myself lol... and sardines make me gag *blech*

And, damn, you are a machine

adidas
03-17-11, 10:45 am
Thanks Guys! Appreciate it!

I sort of miss weighing 145lbs sometimes, when I was in HS....I could do pushups and pullups from dawn till dusk...

shit I use to do one armed pull ups my junior and senior years...but at 200lbs now I fucken struggle to get 7 in a row. But I'm busting my ass to get it back.

and T thanks for calling me a machine...lol need the ego boost once in a while..I just wish I looked the part of a machine! lol

Themostocles
03-18-11, 1:34 am
Shit... I havent weighed 145 since like 4th grade... I was 200 by 8th

Necromatrix
03-18-11, 7:38 am
Bleh... I weighed 135 until I was about 25ish... Metabolism of a jack rabbit on meth...

adidas
03-18-11, 10:06 pm
Ha ha ha thanks Guys... I never broke 145lbs until my Senior year of HS when I knocked up my GF (now wife) lol

but ummm....yeah...so todays work out

18 March 2011

Walking Dead

25lb DB's of Death (pushup to a gladiator row right side to right side bridge press back to a pushup to a gladiator row left side to a left side bridge press to push up to knees to chest to standing over head press = 1 rep) x8 reps

50 feet Walking Lunge w/25lb DB held overhead (alternating arm every round)

4 rounds

Total Pushups: 96
Total Distance: 200feet
Total Time: 31:27 minutes

Did this work out at home today, nowhere near my regular work out time...almost didn't want to work out. Ended up doing this in my driveway and out in front of my house in the street, felt good to do it in the sun though...THEN after my work out my daughter hit me up to pull her with my tire....so of couse what Princess wants, Princess gets...so I gave four passes (200 MORE feet) of my large tire pulls...I think between my chain, large tire and my daughter I was draggin alil' over 100lbs on the asphault...strictly walked with her...but my calves were on FIRE!!!

Themostocles
03-19-11, 1:10 am
so of couse what Princess wants, Princess gets...!

That doesnt sound familiar at all >>

Necromatrix
03-19-11, 12:46 pm
DBs of Death... I don't know what half of that stuff is(gonna look it up) but.. Holy shit!

Sick work, Adidas!

adidas
03-21-11, 7:56 am
That doesnt sound familiar at all >>
ha ha Yeah I know who can say "No" to their daughter(s)? lol


DBs of Death... I don't know what half of that stuff is(gonna look it up) but.. Holy shit!

Sick work, Adidas!
Thanks Necro...if you need a link for any of that I have one for you...I use DB's...but the site I grabbed the idea for the work out from uses Kettle Bells...

BTW on Saturday...I was convinced to drag the tire again...this time I went from the start of our street to the end of the culdesac about 200ft or so I'd guess...3-4 times...with my daughter, AGAIN... lol eh she had fun, and that's the important thing right? lol

adidas
03-21-11, 12:41 pm
21 March 2011

"The Pacifier"

5 Rounds

135lb Squat x20
Row 250meters lvl 10

Total Squats: 100
Total Distance Rowed: 1250 meters
Total Time: 22:30 minutes

I really don't have much to say about this work out...other than I hurt...and I want my Mommy. *sucks thumbs/cowers in corner*

Necromatrix
03-21-11, 5:54 pm
Lol!

Awesome work, Adidas!

Themostocles
03-21-11, 11:52 pm
I really don't have much to say about this work out...other than I hurt...and I want my Mommy. *sucks thumbs/cowers in corner*

I know the feeling... but my mother would just laugh at me... 'You did it to yourself'

adidas
03-22-11, 1:12 pm
Thanks guys

21 March 2011

Took my oldest son (14 this Julne) to the gym with me last night...it was interesting...tried to teach him the proper form for benchpressing. It was def an experience...talked to him aboout a few things and went over a few things...my goal would be to have him Bench, Dead, and Squat by start of summer...and get him in much better physical fitness shape.

as for our work out, work out him & I did

Rowing
500meters
400meters
300meters
200meters
100metrers

took 1 minute breask inbetween
Total distance: 1500 meters

suppose to go back to the gym tonight...so we're going to do .25 mile run and 25 pushup 25 mountain jumpers for 4 rounds...

adidas
03-22-11, 1:24 pm
22 March 2011

"Wheel Of Fortune"

AMRAP in 15 minutes

225lb tire flip 50feet
135 power clean into thruster x3
Pullup x3

completed 4 total rounds and 5 rounds of tire flips...
Total distance tire flipped 250feet
Total Power Cleans: 12
Total Thrusters: 12
Total Pull ups: 12
Total Suckatude!

the tire flip was done outside acorss an outdoor bb court...PC/Thruster and pull ups were complete inside the gym...I would run from the tire drop to the door and back...and that would make my run/jog/crawl anywhere from 100-150 feet depending on which end I lef the tire at.


BTW Power Cleans into Thrusters suck major donkey ass! just so you know...

Necromatrix
03-22-11, 5:38 pm
Sick work, Adidas!

Themostocles
03-23-11, 1:28 am
LOL, I didnt even know you had a son >> But way to pass it on... Im teaching my daughter to proper pushups, teach those punk ass girls in school what upper body strength is later on

adidas
03-23-11, 1:40 pm
Sick work, Adidas!
Thank Necro!

LOL, I didnt even know you had a son >> But way to pass it on... Im teaching my daughter to proper pushups, teach those punk ass girls in school what upper body strength is later on

Yep I have 3; the oldest (14 in June) a Middle child who just turned 7 (Boy also) and my daughter who will be 5 this June. Our daughters shoudl hang out lol mine just turned down chicken last night for whole eggs, sausage and whole milk with a side of strawberries and she loves to do pushups with me (or lay on me when I do mine.) lol

as far as last night went my son and I hit up the gym with the .25mile run 25 pushups and 25 mountain jumpers, for 4 rounds. I didn't push myself to die last night, but still hacked it out in 25:40 minutes and my son did it in 27:50 minutes...

Todays work out
23 March 2011

12 minutes of Hell

Complete 6 rounds:

1 minute - 15 KB Swings - 50lbs
1 minute - Row max distance (level 10 on the rower)

*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total fo 12 minutes.
round 1: 15 swings/257 meters
round 2: 13 swings/260 meters
round 3: 12 swings/256 meters
round 4: 13 swings/229 meters
round 5: 10 swings/230 meters
round 6: 11 swings/236 meters

Grand Totals
Kettle Bellswings: 74
Total Distance rowed: 1468 meters

I feel like someone beat me with a bulls whip! Bleck...

Necromatrix
03-23-11, 8:45 pm
Beast!

Themostocles
03-24-11, 1:22 am
THat is some killer shit!

adidas
03-28-11, 5:18 pm
thaanks Guys...

didnt pst up anything Thursday or Friday cause even though I lifted it just was at 100% and my low back is stil acting up...going in tomorrow to have it looked at again...maybe see if I can get an X-ray and/or an MRI...see if they can sort out the issue...cause to me it feel like more than just "muscle" pain...hope for the best here...

Necromatrix
03-28-11, 8:16 pm
Take it easy and work smart. Hopefully the docs can fix you up right and you'll be back to maddening routines in no time.

Themostocles
03-28-11, 10:59 pm
Hope its nothing serious man...

adidas
04-05-11, 10:41 am
So this is the news I received from my doc:


Your recent low back x-ray shows minimal narrowing in your disc space between L5 and S1. Basically, the disc space holds vertebrae between two discs. These "shock absorbers" get worn out as we age and/or participate in physical activities. If you are still experiencing discomfort, let me know.

Please see below for your results:


~~~~
L-SPINE X-RAY:

IMPRESSION:

Minimal disc space narrowing at L5-S1. No other significant abnormality.
~~~~

So I asked:


Yes still discomfort. So no bulging or ruptured discs or compressed/impinged dics. What is the next step? The physical therapy? At my age of 33 is the "minimal" narrowing equal for my age or is it advanced narrowing for my age? What are non-surgical treatments to improve it? I want to be able to deadlift and squat and in general be active with a healthy back. is it possible to see a sport medicine medical professional?

Now I’m waiting for my PT sessions and to see what her answers to my questions are.

Sort of pissed…not sure how I want to “exercise” and to what degree until I get some answers back.

Very frustrating… especially to come to a site like this and realize I cant do shit lately. Hence my lack of activity.

But thanks Seth for checkin on me and draggin me back.

ghost
04-05-11, 11:31 am
you may not be able to do shit lately, but you know to listen to your doctor to get better. play it safe, especially with your back man. and get your ass on fb. haha.

Bruiser
04-05-11, 11:37 am
I feel your pain bro... literally. I've got three herniated disks I battle with every day. All I can say is stay strong man. Don't let them push painkillers on you and work your ass off in PT. Good luck bro. If you need to talk or have any questions, I'm here for ya.

Necromatrix
04-05-11, 11:51 am
Keep your head up! Good luck with the doctors.

G Diesel
04-05-11, 12:01 pm
Heal fast bro and keep your head up.

Play it smart and do what you can without making things worse... When it is time to go back on full blast, it will all come back quick.

Peace, G

Themostocles
04-05-11, 11:33 pm
But thanks Seth for checkin on me and draggin me back.

Thats what we're here for lol... and if I pull the same shit, I expect you to call me a vag and to get shit taken care of

adidas
04-11-11, 12:27 pm
you may not be able to do shit lately, but you know to listen to your doctor to get better. play it safe, especially with your back man. and get your ass on fb. haha.
Thanks Rob,
Playing safe now for sure…starting today (11 April) will be doing NOTHING but bodyweight excersises and NO low-back impact cardio.

And fb? As in Facebook? Bro if so I’m all over fb. See link in my signature. lol


I feel your pain bro... literally. I've got three herniated disks I battle with every day. All I can say is stay strong man. Don't let them push painkillers on you and work your ass off in PT. Good luck bro. If you need to talk or have any questions, I'm here for ya.
Thanks man! Appreciate the comments. As soon as I get my PT papers I will be doing whatever it takes to push past this. and no pain killers yet. and not really wanting any either.


Keep your head up! Good luck with the doctors.
Thanks Necro…and I’m trying to, just hard to do cause it seems like all I know is Go! Go! go!...and this slowed downess is aggravating and depressing in a sense.


Heal fast bro and keep your head up.

Play it smart and do what you can without making things worse... When it is time to go back on full blast, it will all come back quick.

Peace, G
Thank G for checking in and droppin words. Means a lot. just praying it heals fast and muscle memory kicks in. lol


Thats what we're here for lol... and if I pull the same shit, I expect you to call me a vag and to get shit taken care of
Thanks Seth, nice to have a family of guys like you to kick me when I’m down, so I know it’s time to stand back up.

Going to admit, it’s not easy to come here and read logs and the progress you guys are making when I’m struggling. It sets in a level of depression for me. but today I’m going to start doing body weight shit and no low-back impact cardio. If I can crush my self with weight…I’ll mangle my body with my body.

Thanks guys for all the words of encouragement!

And today so far I have down:

11 April 11

Row 2k Meters (lvl 10): 8:56 minutes

And felt good. Although the lvl 10 resistance didn’t feel like lvl 10…but hey I’ll take it for now.

Necromatrix
04-11-11, 8:51 pm
Sounds like a good plan, and beats the hell outta doing nothing. Keep pushing, you'll be back to full steam in no time.

Themostocles
04-11-11, 10:49 pm
Sounds like a good plan, and beats the hell outta doing nothing. Keep pushing, you'll be back to full steam in no time.

x2... Its the same as when you're completely healthy in a sense, you progress as your body lets you

adidas
04-12-11, 7:45 am
Thanks Fella's! Appreciate it.

Went to the gym last night with the fam...my oldest ended up with a bloody nose ( I think it's the season change...so he had to sit out the rest of the work out.)

but I ended up doing this:

Row lvl 10 50 calories; which equaled 796 meters, 3:18 minutes
40 walking lunge steps
Row lvl 10 30 calories; which equaled 515 meters, 2:15 minutes
20 close-body pushups
Row lvl 10 10 calories; which equaled 177 meters, :43 seconds

then I decided to do some light flat benching
135lbsx10 ring finger on smooth groove
135x8 middlefinger on smooth groove
135x6 index finger on smooth goove

only rested about 10-15sec between those sets...
then some light foam roller work on my low back/back...
then steam sauna and heat sauna each doen for 5 minutes

felt great to be in the gym!

Necromatrix
04-12-11, 11:29 am
Solid work, Adidas!

Themostocles
04-12-11, 11:15 pm
How did the back hold up?

adidas
04-13-11, 8:12 am
Solid work, Adidas!
Thanks Necro!


How did the back hold up?
Low-back held up well...plenty of stretching and nothing that was a direct pressure/impact on it...

See another Doc, He's pushing the PT (not drugs) and *if* that doesn't help we move onto an MRI to take a better look at the muscles and whatnot.

Yesterdays workouts
12 April 11

PDP AMRAP!
*lunch time work out

20 minutes of As Many Reps As Possible
Push up - Dip - Pull up =1 rep
Completed 39 reps

I know it doesn't seem like much...but going from one exercise to the nex, non-stop, is grueling after the about the 10th rep. Seeing hwo close I was to 40...let's me know I should be able to crank out about 50 of these in a few weeks in 20 minutes. I hope. lol

Gym time with the Fam
20 Minutes of seated cycling lvl 5 ripped out 7.23 miles in that time.
5 minutes Steam Sauna
5 Minutes Dry Heat Sauna

messed with the Hammer Strength Iso-front mil Press, befor emy sauna time...ummm yeah...not a fan of the angle of the press...I might try a few other Hammer Machines, since they are all seated and allow me to remove (most of) the strain to my low-back. It might not be the type of work outs I want...but it will help keep my muscle mass, strength and maybe add new size. maybe. lol IDK. just hate not lifting lifting.

Necromatrix
04-13-11, 10:21 am
No, that PDP does not look pleasant at all. Lol! Solid work!

Themostocles
04-13-11, 10:56 pm
No, that PDP does not look pleasant at all. Lol! Solid work!

Lack of pleasantness is an understatement lol. Glad its him and not me >>

adidas
04-15-11, 8:15 am
No doubt fellas I don't know what it was I thinking when I put that PDP together! lol

13 April 11

After noon work out

Death Row v.1

5 Pullups
10 clapping pushups
15 Prison squats
Row 250meters lvl10 Time: 57sec

5 Knees to elbows
10 staggered hand placement (L hand by ear)
15 right leg forward lunges
Row 250meters lvl10 Time: 59 sec

5 Twisting Knees to elbows (right knee to left elbow)
10 staggered hand placement (R hand by ear)
15 left leg forward lunges
Row 250meters lvl10 Time: 1:01 minute

5 Twisting Knees to elbows (left knee to right elbow)
10 close-body push ups
15 right leg backward lunges
Row 250meters lvl10 Time: 1:00 minute

5 Knees to Elbow
10 standard push ups
15 left leg backward lunges
Row 250meters lvl10 Time: 1:05 minute

Total Time: 21:22 minutes

Evening work out

Death Row v.2

Row 250meters lvl10 Time: 51 sec
5 pull ups
10 3 pt pushups (L over R)
15 Prison Squats

Row 250meters lvl10 Time: 56 sec
5 Knees to elbows
10 3 pt pushups (R over L)
15 Side Step Prison Squats (going to my left)

Row 250meters lvl10 Time: 57 sec
5 Pull Up
10 split level (R hand on 8lb medicine ball)
15 Side Step Prison Squats (going to my right)

Row 250meters lvl10 Time: 1:01minute
5 Knee to Elbows
10 split level (L hand on 8lb medicine ball)
15 steps: walking lunge

Row 250meters lvl10 Time: 59 Sec
5 pull ups
10 standard push ups
15 steps: walking lunge
Total time: 21:31 minutes

All in all not a bad day for body work abuse. LOL

14 April 11

Pulled my daughter (31lbs) on my tire (~54lbs) with a 12ft chain (16lbs) over asphalt for 100feet passes a number of different ways for a total of 1000ft….not timed, self paced…still whipped my ass. But she had a blast riding it!

Necromatrix
04-15-11, 5:28 pm
Holy hell... I'm wore out just from reading that. Solid work Adidas!

Themostocles
04-17-11, 11:08 pm
No shit, and typing it was a second workout >>

One of these days when Id o a cut, I might have you help me with some crossfit workouts...

adidas
04-18-11, 7:39 am
Friday's work out consisted of
15 April 11

21 Gun Salute

21 Clapping pushup to Burpee to Pull up to Knees to elbow = 1 rep
21 Prison Squats
21 Walking lunges
21 Prison Squats
21 Walking lunges
21 (7) Finger Tip pushups/(7) Knuckle pushups/(7) Bosu ball pushups (hands on upside-down ball/feet on floor)
210 Meter Row (lvl 10) Time: 47 sec

Total time: 19:17 Minutes

So to be honest I am completely diggin these body weight work outs...I wasn't sure at 1st I could accomplish much or be able to maintain my strength/size...but I am whippin the shit out of myself! My low-back doesn't feel abused or sore from working out (although still some pain) and the rest of my back is still a (feel good) sore today! Making calls today for PT and scheduling my appointments. Will be throwing in a new pre-work out powder in today to see how that effects my work out. *crosses fingers* hope I pull the pullup bars out of the wall because of it. lol


Holy hell... I'm wore out just from reading that. Solid work Adidas!
Thanks Necro! The one thing I have noticed is for whatever reason, my appitite has actually increased!? and I don't get why...I haven't much except dropping weights last week and doing nothing but body weight exercises. *shrug*


No shit, and typing it was a second workout >>

One of these days when Id o a cut, I might have you help me with some crossfit workouts...
Ha ha I spare my fingers by being a proficient C&P'er...lol

Yeah man just hit me up anytime...I'll share what I know abotu crossfit and point you in the right direction for more info too.

Necromatrix
04-18-11, 7:46 am
All that in under 20 minutes?! Beast! Keep it up.

adidas
04-18-11, 1:54 pm
All that in under 20 minutes?! Beast! Keep it up.
Yeah man… 20 minutes, but most of that time was wrapped up in that clapping push up-burpee-pull up-Knees to elbow exercise! I think about 12 minutes or so! Which wiped the floor with me by the end of it.
----------------------------------------------------------------------------------------------------------------------------------------------------
18 April 20111

10-3-5-10 Let’s do it all over again!

5 rounds of:
135lbs Bench-press 10 reps
3 pull-ups (w/25lb plate on dip belt)
5 dips (w/25lb plate)*
10 walking lunges

*round 5 of dips, I had to drop the 25lb plate on rep 3 and 4 and could NOT complete rep 5 on the 5th round! My chest/shoulder/tri’s were fried!

Total Time: 15:52 minutes

Felt great in the gym and the wt’d pull-ups and dips were a nice change of pace for me! So far even at the behest of t my injury to not lift weights, I feel good about the body weight work I can do!

Necromatrix
04-18-11, 2:52 pm
Solid session! Definatly still kickin' tail despite the injury.

Themostocles
04-19-11, 12:55 am
Thats revolting, yet admirable...

adidas
04-20-11, 12:53 pm
ha ha thanks guys...these body weight exercises are whipping my ass liek no bodies bussiness! and I still can't figure out why my appitite is through the damn roof!

18 April 11
evening work out did this with my oldest son (he actually enjoyed it; if enjoyed is hte word to be used. lol)

21 Gun Salute (Alt #2)

21 Medicine ball pushups (6lbs'ers one for each hand)
21 Side-Step Walking Squats (going right)
21 Windmills (kettle Bell style; done wt less though: focused on breathing out hard and form) Left Side
21 Side-Step Walking Squats (going left)
21 (7) 1 handed pushups* (right)/(7) 1 handed pushups (left)/7 close body pushups
21** (7) Knees to Elbows/(7) Twist Right/(7) Twist Left
*I had to assist my 1 handed pushups slightly with my opposite hand (son did regular pushups)
** I did leg holding spot for my son...he was excited that he was able to do 21 with my help

Time completed in: 12:09 minutes
Yes I was storming through this work out...with a lil more rest I probably could have done the 1 handers w/o assistance

19 April 11

10 --> 1 Down the Ladder
Burpee into Hanging L-leg raise
Bosu Ball situps

time: 21:25 minutes
These sucked ass! just incase there was a question...

No evening work out.

20 April 11

Hindu Death Rack!

4 rounds

8 Hindu Push ups
12 Plank Hip touches (Alternate L & R per round)
15 Rear-to-Forward Lunges (Alternate L & R leg per round)
Total Time: 22:19 minutes!!!

OK 1st off!!! I waaaaaayyyyyy underestimated this circut I made...I had it set for 6 rounds of 10/15/20...yeah well FUCK THAT!!! I was dying at rep 6 on the 1st round of Hindu pushups and lets not discuss the Rear-to-Forward lunges...cause my quads felt like sulfuric acid had been poured on them!!!

Necromatrix
04-20-11, 1:42 pm
...That's insane... You're insane. And I'm a certified sociopath, I know what I'm talkin' about. :)

(In other words sick work!)

Themostocles
04-20-11, 10:26 pm
...That's insane... You're insane. And I'm a certified sociopath, I know what I'm talkin' about. :)

(In other words sick work!)

LMAO... me too. Least thats what the military called me >>

adidas
04-21-11, 12:41 pm
...That's insane... You're insane. And I'm a certified sociopath, I know what I'm talkin' about. :)

(In other words sick work!)


LMAO... me too. Least thats what the military called me >>
Ha ha ha WOW!!! I guess it's no secret now...I'm insanely sick when it comes to this. Worse of all I like to work out liek this.

Last nights work out consisted of:

21 April 11


250meter row
25 push ups

210meter row
21 Prison Squats

180meter row
18 Tiger Pushups (it's basically an alternative handstand pushup)

150Meter row
15 pull ups (lots of heavy breathing and jumping pullups/negatives here)

120meter row
12 sissy squats (these suck shit out of a twistie straw)

100meter row
10 pushups on a medicine ball (this was a bitch!)

total time: 21:38 minutes
__________________________________________________ ______________________________________________

21 April 11
Lunch time work out

Crunch Time Row

2000meter row lvl 10 Time: 8:15 minutes
200 Bosu ball crunches (I did them in sets of 40)

total time: 21:12 Minutes

Necromatrix
04-21-11, 1:33 pm
Killed it!

"Shit out of a twistie straw"... Lmao!