tag:blogger.com,1999:blog-41451322663238014802024-02-19T04:44:47.476-06:00Good enough, is not.This is record of my training, nutrition, and whatever else I feel like writing about.Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.comBlogger158125tag:blogger.com,1999:blog-4145132266323801480.post-88535198467695311532012-02-08T09:01:00.000-06:002012-02-08T09:01:59.947-06:00Deadlift 5's day and some other sore glute inducing things..In the 5/3/1 scheme of things today was my Deadlift 5's day.<br />
<img height="112" src="http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/426926_3173467381450_1408521570_33275789_194573471_n.jpg" width="200" /> <br />
<br />
145x5<br />
165x5<br />
**182.5x max. I got 7<br />
<br />
*We are currently staying at my parents until we move to Austin, TX. We brought with us the bare minimum of training equipment(squat rack, plates, kettlebells, buckets for loaded carries and one bar.) However, we unknowingly grabbed a 35lb bar we use for training clients. And something is seriously wrong with this bar. It's weird and off balance. In addition to that goof up we didn't bring the mates to the 5 and 2.5 lb plates. Sooo...I've been having to occasionally train with an uneven weight. i.e. not the same weight on each side.<br />
<br />
<br />
<ul><li>Whew! Anyway, after that I did straight leg deads </li>
</ul><br />
85x5<br />
105x5<br />
124x5<br />
I really feel those in my lats<br />
<br />
Then with a 20lb kettlebell I did lunges 10,9,8,....1<br />
Then(with no weight) jumping squats 10,9,8,....1<br />
<br />
Oh boy, that was some combo!Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com1tag:blogger.com,1999:blog-4145132266323801480.post-47835502493836974062012-02-07T18:27:00.000-06:002012-02-07T18:27:01.962-06:00Crazy good super moist chicken thighs<a href="http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/p480x480/423911_3235663416312_1408521570_33298187_840262769_n.jpg" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="178" src="http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/p480x480/423911_3235663416312_1408521570_33298187_840262769_n.jpg" width="320" /></a>If you don't try this you don't deserve to exist. Okay, that may a bit harsh but really...these are amazing. I was inspired by this recipe:<a href="http://eatlivepaleo.com/2012/01/18/spicy-lemon-paprika-chicken-thighs/#comment-166">http://eatlivepaleo.com/2012/01/18/spicy-lemon-paprika-chicken-thighs/#comment-166</a><br />
<br />
As usual I put my own spin on it. ..<br />
<br />
<br />
<br />
2-3 lbs chicken thighs. Bone-in and skin on(duh)<br />
2 tbl turmeric<br />
1 tbl garlic powder<br />
2 tsp cayenne pepper<br />
2 tsp red pepper flakes<br />
2 tsp paprika<br />
2-3 tbl lemon juice (zest would be good here but I didn't have any)<br />
2-3tbl (who am I kidding, it was probably 1/2 cup) olive oil<br />
<br />
Mix all ingredients in a large bowl making a paste. Then add chicken, turning to coat on all sides. Let sit for several hours.<br />
Roast at 420 for 30 minutes. Flip halfway through. After 30 mins flip again(skin side should be up) and cook under the broiler for a few minutes until the skin is nice and crispy.<br />
<br />
Make sure to pour some juice/fat/bits of yummy from the pan onto the chicken. Or eat it from the spatula as I did. Make sure you have plenty of napkins, these are sooo juicy!Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com2tag:blogger.com,1999:blog-4145132266323801480.post-91353939185812528372012-02-07T12:37:00.000-06:002012-02-07T12:37:18.380-06:00DEEEElicious roast chicken and veggiesI'm just gonna skip the part where I say sorry it's been so long...<br />
<br />
People are always asking me for Paleo recipe ideas. I usually hesitate because I rarely follow a recipe and can never remember exactly what I put into something. But, I'm going to give it a try, anyway.<br />
<br />
So, I've been wanting to try brining a chicken for a while now and at the urging of my niece I decided it was time to do it. I loosely followed Thomas Kellar's brine recipe. <br />
<br />
Fill a large pot with water. Add 1 cup salt, a few cloves of garlic, some oregano, rosemary and about 1/4 cup lemon juice. Bring to a boil and let boil for 1 minute. Take off the heat and let it cool. When it's cool put the (3-4lb)chicken in the water. Cover and put in the fridge for 12 hours. In the morning take out the chicken and rinse with water. Put back in the empty pot and put in the fridge until you're ready to roast.<br />
<br />
Roasting time...<br />
Pour olive oil all over and under the skin. Bacon fat would work great here, too. Stick a lemon(halved)into the cavity. LIBERALLY coat with kosher salt and pepper. Roughly chop up veggies of your choice. I used sweet potatoes, carrots, celery and radishes. Put in roasting pan with chicken on top. Roast at 350 for about 45mins, then crank up the heat to 500 and roast for 15 mins or so. When it's done take out the chicken, add some butter to the veggies and put back in the oven for a few mins.<br />
<br />
AMAZING. If it's not the best or close to the best chicken you've ever had, you screwed up.Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com5tag:blogger.com,1999:blog-4145132266323801480.post-45000584938516777152010-09-24T20:45:00.001-05:002010-09-24T20:47:11.572-05:00Squats and car pushingWhat's not a great thing to do on the morning of a squat day?<br />
<br />
Push your piece of shit car because it died on the damn highway....ugh<br />
<br />
Anyway.. 5x5 squats today @ 120lbs Last set at 130lbs<br />
I lost a lot of strength in these lately. From not enough sleep, food, training....<br />
<br />
I had been doing these at 155lbs. Ah well, nowhere to go but up...<br />
<br />
Front squats<br />
5@95<br />
3@105<br />
3@115<br />
<br />
These felt good.<br />
<br />
Quick metcon<br />
<br />
5, 10, 15 Wallballs<br />
15, 10, 5 KBS@45lbs<br />
<br />
Short but not sweetAmyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com3tag:blogger.com,1999:blog-4145132266323801480.post-63817513549821772382010-09-23T08:33:00.000-05:002010-09-23T08:33:40.712-05:00Long time no seeWOW, it's been 2 months since I've updated this. Shit...<br />
<br />
Anyway, I won't bother backtracking. I'll just pick up with yesterday...<br />
<br />
Bench press 5x5 @75. I used 80lbs for the last set.<br />
<br />
Bench is weird for me. Some days it feels super heavy and other days not so much. But, I did get a compliment on my form. My bench form used to suck ass so that's a BIG deal to me!<br />
<br />
Then, I took my client outside and together we took turns doing sprints pulling the sled. I only put 20lbs on but it definitely got hard after a few...We also did lunges and push ups between the sprints.<br />
<br />
I've lost strength in a few areas, after slacking off for a few weeks....but, it's all good. I'm back at it!Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-48309530766800168642010-07-22T21:19:00.000-05:002010-07-22T21:19:56.079-05:00DB complexEwwwww, this was bad. It was supposed to be a DB complex but I used KB's<br />
<br />
15 min AMRAP with 20lb KB's each hand<br />
5 DL<br />
5 hang power cleans<br />
5 front squats<br />
5 lunges<br />
5 push press<br />
5 jumping squats<br />
<br />
I stopped at 13:30 because my back was killing me. I got 7 rnds<br />
<br />
After resting for a few minutes I felt better so I did 150 burpees. In sets of 10.<br />
<br />
Felt really good today!Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-55092449000743009922010-07-22T21:14:00.000-05:002010-07-22T21:14:17.698-05:00Press 5x5Push press<br />
77lbs x5x5<br />
<br />
Not too bad<br />
<br />
Metcon 3 rounds<br />
5 power cleans@85lbs<br />
250M row<br />
<br />
Didn't time<br />
<br />
Then some snatch form workAmyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-65982016915879623962010-07-19T20:27:00.000-05:002010-07-19T20:27:50.317-05:00Squats<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">Squats 5x5 this morning, in my garage</span></span><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">150x5x5</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">I actually failed in the third set and had to dump the weight. I don't have bumper plates at home. Damn, that's loud.</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">Then <span class="Apple-style-span" style="color: red;">2 sets of 3 1/4ish squats with 200lbs</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">Then I went down to <span class="Apple-style-span" style="color: red;">115lbs to get extra low 3x5</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">A few hours later I went to the gym.</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">OHS 65x8, 75x8, 85x4, 90x2, 90x2, 95x3 </span>(PR) woot!!</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">Then a metcon-this was down right horrid</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">With the 45lb KB</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">3 rounds</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">10 goblet squats</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">10 step ups onto the bench</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">7 burpees</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;"><br />
</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">8:37</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">OMG, those step ups with the KB??? WTF. Gross</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">Then 1 arm KB OHS with the 20lb</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">3x10</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;"><br />
</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">Last, back extension</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: red;">2x10</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">That's all :)</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span><br />
</div>Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com2tag:blogger.com,1999:blog-4145132266323801480.post-72857142862233782862010-07-17T18:26:00.000-05:002010-07-17T18:26:54.189-05:00BenchBench today. My form was much better after watching the series on EFS.<br />
<br />
45x10<br />
55x8<br />
55x8<br />
65x3<br />
75x3<br />
80x2<br />
90x2<br />
<br />
Then I just did a little rowing.Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-1520397917197521822010-07-16T21:00:00.000-05:002010-07-16T21:00:58.983-05:00Deadlifts and P-chain workDeadlifts<br />
<br />
120x10<br />
150x5<br />
150x5<br />
180x3<br />
180x3<br />
200x2<br />
200x2<br />
<br />
This is a new program. Not sure how I feel about it, yet.<br />
<br />
Glute bridges<br />
<br />
185x3x8<br />
<br />
Good mornings<br />
95x8, 105x8, 110x8<br />
<br />
110lbs is now the heaviest I've done on these.<br />
<br />
Wall balls<br />
5x10<br />
With minimal rest between<br />
<br />
KBS with 45lb<br />
<br />
10,9,8,7,6,5,4,3,2,1Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-7930591382440787342010-07-14T08:24:00.000-05:002010-07-14T08:24:44.041-05:00Snatch work, metconSpent some time working on the snatch. Finally gave in and used a hook grip. Wasn't as weird as I thought.<br />
<br />
I've neglected all the Olympic lifts for a while. My gym owner is really good at them, I'd be crazy not to tap into that resource.<br />
<br />
Metcon<br />
<br />
3 rounds<br />
30 seconds battle ropes<br />
10 pull ups-red band<br />
<br />
Didn't time<br />
<br />
Then I did a bunch of 1 arm kbs with the 25.Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-15978769449408325372010-07-12T20:32:00.000-05:002010-07-12T20:32:17.633-05:00SquatsDamn, my back is STILL sore from Wednesdays pulling. Geeez...<br />
<br />
So, I'm starting 5x5 for my squats and push press. Today was squats.<br />
<br />
5x5@145<br />
<br />
Wow, I thought that would be too light. It wasn't.<br />
<br />
Then, for something new I put 195lbs on the bar. Squatted it about 1/4 and held it for about a 5 count and came up. Just to get more used to heavy weight on my back. I did about 6 of those.<br />
<br />
Then front squats<br />
95x8<br />
105x4<br />
115x4<br />
125x2<br />
<br />
1 arm kb OHS with 20lbs<br />
3x5 each arm<br />
<br />
Goblet squats with 45lbs<br />
3x10<br />
<br />
GH sit ups<br />
<br />
3x20Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com1tag:blogger.com,1999:blog-4145132266323801480.post-9324508660513201592010-07-08T20:55:00.000-05:002010-07-08T20:55:25.652-05:00Max DL day at GORILLA PIT!!!!<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">So...I thought it would be fun to go check out <a href="http://www.gorilla-pit.com/">http://www.gorilla-pit.com/</a>. I headed out at 7am for the 5 hr drive. It's an awesome gym. Lots of good equipment and no bullshit you don't need. Good loud and hard music(a must in my book) plus there's a Chipoltle's next door where you can(and I did)get a nice bowl of meat.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Let me say that it was retarded hot. Ty (owner of the Pit) was sweating just watching me. Hehehe</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">So.....my previous 1rm was 215 in February.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">145x7</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">195x3-5 I forgot</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">215x2</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">225x1</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">235x1</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">245x1</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">250 FAIL</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I really wanted 250. It would have been 2xbody weight. Arrgggg</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Then, good mornings</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">85x8, 95x8, 105x8</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Then, I did tire flips for the first time ever.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">385lb tire. A bunch of times...</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Last, farmers walks</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">up and down the pit with 90lbs on each hand</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Oh boy!! I was a sweaty, stinky mess...</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">All in all it was an awesome day and I can't wait to return!!</div>Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-88192463119000757552010-07-05T19:38:00.000-05:002010-07-05T19:38:04.959-05:00Push press 5/3/1 dayI debated going for a 1RM today. In retrospect, when my 3's set felt heavy I should have known it wasn't the day for that.<br />
<br />
75x5<br />
85x3<br />
95x2<br />
100x1<br />
105x1<br />
110 fail. Well....fuck, shit, goddamn party pooper.<br />
<br />
And that's all there is to say about that. NEXT...<br />
<br />
1 arm KB shoulder press@25lbs<br />
<br />
R arm 13, 12<br />
L arm 11, 8<br />
<br />
Overhead squat<br />
65x8<br />
70x8<br />
80x4<br />
85x4<br />
<br />
Dips with the red band<br />
17, 6, 3<br />
<br />
Wow, those went down hill in a big hurry.<br />
<br />
Lastly, I thought I'd give 1 arm KBS a go. I already had the 25lb out...<br />
<br />
3x20 each arm.<br />
<br />
Whew! Good stuff.Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com1tag:blogger.com,1999:blog-4145132266323801480.post-56764947866885867232010-07-04T10:13:00.000-05:002010-07-04T10:13:24.182-05:00You asked for my helpSome truths I have found...<br />
<br />
Every time someone asks me for help or <i>argues </i>with me about my lifestyle I think this..<br />
<br />
1. You are fat. I'm not.<br />
<br />
Really, isn't that enough?<br />
<br />
I find it funny that an overweight, out of shape person would argue with me about diet or exercise.<br />
<br />
If your way is so great why isn't it working???? Please, PLEASE don't tell me 'you really don't eat much'.<br />
<br />
Stop. You are lying. No, shush..not another word. You're a liar.<br />
<br />
(yes, an infinitesimal amount of the population has an under-active thyroid)<br />
<br />
But...I'm guessing the bag of Doritos has a bit more to do with it.<br />
<br />
2. In an attempt to, I don't know, impress me...tell me you started 'walking' every day.<br />
<br />
Unless you're a quadriplegic I'm not impressed.<br />
<br />
Walking, even really, really fast will not un-do the damage of the shit food you're eating.<br />
<br />
If weight loss is in fact your goal, what you eat is so much more important than working out.<br />
<br />
3. "But I can't live without potatoes, bread, pasta, Twinkies..."<br />
<br />
Seriously? An item of food is that important to you? Really? I don't even know how to answer that. Go away and enjoy your Twinkies, then. Embrace your fatness because with that attitude it's here to stay.<br />
<br />
4. Lastly, IF you seriously want to change your life for the better and really want my help, I'll go out of my way to help you get there .Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com10tag:blogger.com,1999:blog-4145132266323801480.post-84112428644476020262010-07-03T20:08:00.000-05:002010-07-03T20:08:11.495-05:00conditioning work10 rounds<br />
10 box jumps<br />
<br />
I rested 10-30 seconds between rounds<br />
<br />
100 wall balls<br />
<br />
I broke these into sets of 12 or so.Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com2tag:blogger.com,1999:blog-4145132266323801480.post-85800066403735616562010-07-03T20:06:00.000-05:002010-07-03T20:06:11.736-05:00Metcon and PC PRSo, I was just going to do a little metcon. I hit my squat PR the night before so I didn't want to get too crazy.<br />
<br />
Did an oldie but a goodie<br />
<br />
5 rounds<br />
5 front squats@85lbs<br />
10 KBS@45lbs<br />
<br />
7:02<br />
<br />
After that I decided to work on my neglected power cleans.<br />
I worked on these a lot before 5/3/1. I tried FOREVER to hit 100lbs and I finally did around January. Then I just blew them off. I think I did them in a metcon 3 or 4 times but at a lighter weight.<br />
<br />
85lbs felt good<br />
95 still not too bad<br />
<br />
105, woot!!<br />
<br />
Tried 110 but failed. I know my form needs work but this came from sheer increase in strength doing 5/3/1.Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-70851012715812809422010-07-02T07:40:00.001-05:002010-07-02T07:42:01.448-05:00Squat 1RM day!!I didn't plan on doing my 1RM today but that's how I roll...sometimes just go with your gut...<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihJUVJj0mlkTuUl989Ayap60ULIaQaWZ_v5_3wNt1MFqlBk4hRpRchI3pywiDBJ5lf2z0PynhOnDb4zmm_EinMGSfVD8oW2IEKh8r102lqKDw_i4s9dWj-EFYrH8jRUyTrSUwoEt0geXtH/s1600/weight.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihJUVJj0mlkTuUl989Ayap60ULIaQaWZ_v5_3wNt1MFqlBk4hRpRchI3pywiDBJ5lf2z0PynhOnDb4zmm_EinMGSfVD8oW2IEKh8r102lqKDw_i4s9dWj-EFYrH8jRUyTrSUwoEt0geXtH/s200/weight.jpg" width="200" /></a>155 was my old max. In February.<br />
<br />
130x5<br />
145x5<br />
160x1 ...felt pretty easy. So, I decided to keep going...<br />
180x1...felt not so easy...<br />
190..1st try I started to lean forward and my spotter pulled me back a wee bit so I consider that a fail<br />
190x1 SUCCESS!<br />
200..Fail.<br />
<br />
O course I am happy, happy, happy about this.<br />
<br />
Couple of thoughts about this...As much as I love 5/3/1 and clearly it's worked very well...I think I need to try something different. My body seems to be getting good at lifting lower weights for reps but not necessarily getting good at heavier weights. The best way to describe it is this: when I put the 200 on my back my body said, "what the fuck is this????" Like it needs to get used to the feel of heavier stuff. Agree or not that's my theory.<br />
<br />
After that I just did some KB goblet squats with the 45lb<br />
<br />
3x10<br />
<br />
And with that the gym was closing and I called it a day.<br />
<br />
Nutrition note:<br />
<br />
This day was fueled by<br />
<br />
1,893 calories<br />
<br />
77, 15, 9<br />
<br />
Fat, Protein, Carbs<br />
<br />
Holy shit...that's a lot of fat. Wow. Ummm, oh well...not saying this is good or bad. Just saying....Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-77881413252276373392010-06-28T19:01:00.000-05:002010-06-28T19:01:00.279-05:00Deadlift 5/3/1 dayI was pretty tired going into this....<br />
<br />
Deadlift<br />
170x5<br />
190x3<br />
215xmax. Got 5<br />
<br />
Considering that was my max when I started, I'm pretty happy!<br />
<br />
Then good mornings<br />
85x8<br />
95x8<br />
105x8<br />
<br />
First time doing over 100lbs on those!<br />
<br />
Then 1 leg SLDL with the 25lb KB<br />
2x10 each leg<br />
<br />
And lunges with the bar on my back, with 65lbs<br />
2x10 each leg<br />
<br />
Then I did a little metcon I did long ago.<br />
<br />
Max deadlifts with 145lbs in 2 minutes<br />
<br />
I got 31.Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-64648398018050639692010-06-26T19:45:00.000-05:002010-06-26T19:45:10.530-05:00Push pressPush press<br />
65x3<br />
75x3<br />
85x11<br />
<br />
Oh yes!! Then for fun I rested and did 4 more. Then...rested a few more, put on 90lbs and did 4 more :)<br />
<br />
Handstand holds. About 7. I don't know how long..<br />
<br />
Then some incline push ups.Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-19167873886718582782010-06-25T23:27:00.000-05:002010-06-25T23:27:36.378-05:00SquatsIt should be noted as I was loading the bar tonight someone said, "So, why <i>do </i>you squat so much?"<br />
<br />
Hahaha...<br />
<br />
Back squats<br />
115x3<br />
135x3<br />
155xmax. Got 9<br />
<br />
155 is my old 1RM...<br />
That's 1 more rep than last time!<br />
Then...<br />
5 Rounds<br />
10 wall balls<br />
200M row<br />
<br />
Then ...<br />
<br />
Front squats<br />
115x5<br />
120x4<br />
130x3<br />
<br />
130 was my old 1RMAmyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com2tag:blogger.com,1999:blog-4145132266323801480.post-53293924380045083282010-06-24T20:40:00.000-05:002010-06-24T20:40:50.437-05:00Bench 3's dayBench press<br />
<br />
65x3<br />
75x3<br />
85x max. Got 6<br />
<br />
No comment<br />
<br />
Then..<br />
<br />
21, 15, 9<br />
squats<br />
push ups<br />
GH sit ups<br />
100M sprint between rounds<br />
<br />
7:06<br />
<br />
The only thing better than this work out is doing it when it's 92 degrees with no air.<br />
<br />
Really, it's funAmyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-36931611012510397012010-06-24T20:36:00.000-05:002010-06-24T20:36:06.563-05:00Metcon21, 15, 9<br />
<br />
OHS@65lbs<br />
Burpees<br />
<br />
8:36<br />
<br />
Well, well, well...last time I did this in 7:50<br />
<br />
With 45lbs<br />
<br />
Oh yes<br />
<br />
I'm especially happy I did the first 21 OHS unbroken.Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-89271143685976943892010-06-22T07:20:00.000-05:002010-06-22T07:20:42.538-05:00Deadlift 3's dayDeadlift<br />
<br />
160x3<br />
10x3<br />
200xmax. Got 9<br />
<br />
Ok, nothing special...<br />
<br />
Good mornings<br />
85x8, 90x8, 100x8<br />
<br />
1 legged straight leg deadlift with 20#KB<br />
<br />
3x10 each leg<br />
<br />
pull upsAmyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0tag:blogger.com,1999:blog-4145132266323801480.post-44181422422231286422010-06-18T08:17:00.000-05:002010-06-18T08:17:55.952-05:00GrossYesterday was just a metcon...I have squats today and didn't want to do anything to interfere with that.<div><br />
</div><div>I was going to do something kinda easy...but somehow I got talked into doing the workout with 2 of the guys....I'm also fighting a chest cold, infection, pulled muscle...I don't know what...</div><div><br />
</div><div>Anyway, this sucked</div><div><br />
</div><div>3 mins max cals on the rower</div><div><br />
</div><div>rest 1 min</div><div><br />
</div><div>2 mins hang cleans</div><div><br />
</div><div>rest 1 min</div><div><br />
</div><div>1 min anyway overhead</div><div><br />
</div><div>rest 1 min</div><div><br />
</div><div>2 min hang cleans</div><div><br />
</div><div>rest 1 min</div><div><br />
</div><div>3 mins of</div><div><br />
</div><div>5 pull ups</div><div>10 push ups</div><div>15 air squats</div><div><br />
</div><div>The womens weight was 45lbs which I thought sounded too light. HAHAHAHA....no</div><div><br />
</div><div>Counting total reps and calories I got 222. Not too bad. Not too great, either...</div>Amyhttp://www.blogger.com/profile/00381505334029828236noreply@blogger.com0