Since I have been working at a new training methodology, I figured it was time to start a new log.
I am constantly undermining my owe progress, so this battle is really against myself and at times feels like an unsurmountable obstacle. But I will prevail. Wish me luck!
I have joined the "2nd Half Goals Challenge" and have put my goals together and they are as follows:
1. Weight of 165 lbs/ Body Fat % of 12
This don't go hand-in-hand, so I figured I would put them down as a one or the other. Currently I am 180 lbs and my body fat is around 18%
2. Recieve my black belt in Tae Kwon do
I month ago I wouldn't have thought this to be a problem, so I wouldn't have listed it as a goal. Things have presented themselves to make this MUCH more of a challenge to receive at this point.
3. Running Goal
At least 20 minutes of HIIT, 2 twice a week
4. 85% compliant to my nutrition goals
Need to firm up my eating habits
5. Complete the 300 workout in 30 minutes
This might be suicidal but I will put a large goal down as my last one. I really would like to complete this in 20 minutes, but just have too far to go in 5 months to feel it is viable .
Here's the workout:
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
I will have to tweak it a little since I don't have a kettleball, but overall the workout will be "300 compliant"
Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with numbers. You will find that you will increase the numbers in the last two sets before you see much improvement in the first three. Make sure that each set is a maximum effort set.
1 - 10 reps
2 - 6+
3 - 3
4 - 4
5 - 3+
20 mins HIIT - Treadmill - 7 intervals (80s@8.5mph/ 80s@3.5mph)
Nutrition: 1988.6 cals (87.7g f / 142.7g c / 162.6g p) Weight: 178.6
Notes:
Only had time for 20 minutes of HIIT, intervals where not overly challenging. I will have to up the intensity. First time I have done HIIT, so didn't know where to start.
Screwed up when I wrote my goals down, I should have put "At least 20 minutes of HIIT" down for goal #3. Time is a limiting factor, so if any mods read this, can you change my post. Thanks
Screwed up when I wrote my goals down, I should have put "At least 20 minutes of HIIT" down for goal #3. Time is a limiting factor, so if any mods read this, can you change my post. Thanks
Pyramid Day. Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.
Notes:
- highest bench I could find was 17", they were pretty easy, but for the "300 workout" I need to do them at 24"
- floor wipers are a bitch, but not so much on the abs, but trying to keep the BB stable as you throw your legs up and down
- Have a LONG way to get to be able to complete this workout in the proper time
HIIT:
7 intervals (80 secs rest/work) 3.0mph/10mph
Total Time: 20 minutes
Mileage: 2.08 miles
Tonight:
Pullups (Training Sets)
TKD
Notes:
- Holy Crap!! work intervals at 8.5 mph seemed to easy, so I moved it up to 10 mph today, and that was a bitch, last intervals seemed to go on forever
That's quite an increase on the HIIT mph, doug. Goof Stuff.
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Do three training sets with a normal overhand grip. Rest 60 seconds between each set. Do three training sets gripping the bar so that your palms are toward your face and your little fingers are touching each other. Rest 60 seconds between each set.
Training Sets
Training Sets are easy to define, but require some experimentation to determine for the individual participating in the program. A training set a specified number of repetitions. That means one individual may have 3 repetitions in his training set, but another individual may have more or less. The key to determine the proper number of repetitions in a training set comes on Day 3. You must perform nine training sets that day. If you only do twelve repetitions in your best single set (a PFT set or a maximum effort set), then your training set would probably have one or at most two repetitions. If you were concerned with gross numbers performed, you might try for the higher numbered training set. This is not advised. It is much more important for you to successfully complete the scheduled workout on Day 3, doing one repetition per training set, than it is for you to complete only 6 or 7 sets, trying two or three repetitions in each training set. Day 3 calls for you to do nine training sets. Adjust your training sets so that you can complete this routine properly.
The best gauge for the number of repetitions in the training set comes on Day 4. If you successfully complete Day 3, try to raise the number of repetitions in your training set by one when you do Day 4. If you get a least nine sets done on Day 4, that tells you that your training set ought to be one repetition higher. If you get less than nine sets, you will still have accomplished a good day’s work, and confirmed that your training set was correct for this week.
It is important that you do not change the repetitions in a training set in midstream. When you schedule yourself to the day’s routine using three repetitions in your training set, do not change it to two when the exercises get hard.
9 set of 3 reps, see how tonight goes whether this moves to 4 reps next week. They actually felt pretty easy, even though I did them after my TKD class. I unfortunately had a couple for RIs that slipped to the 70-80 sec range.
Exercise:
4 cycles (120 s RI between sets 2 & 3)
DB clean/press (35lbs) x 5 (each arm)
Saxon side bends (10 lbs) X 5
Declined Russian Twists ( 5kg med ball) X 10
Finisher:
plate pinch (25lbs plate) 70s - 60s RI - 70s - 100s RI - 77s
slow kicks: (10 front snap, 10 round, 10 side, 10 hook, 3 side triple kicks) each leg
Notes:
- left shoulder tweaked a little on the press portion of the DB clean presses.
- bad weekend of eating and drinking, weight was up 5 lbs (holy shit!!!)
Nice work. It is great to see the pull-up numbers improving. And you will be surprised at the jumps they make: slow progress, slow progress, slow progress, +5 across the board, slow progress. Just stop packing on 5 pounds during the weekend.
Nice work. It is great to see the pull-up numbers improving. And you will be surprised at the jumps they make: slow progress, slow progress, slow progress, +5 across the board, slow progress. Just stop packing on 5 pounds during the weekend.
Thanks Craig. Hopefully I am getting to that +5 soon..
Was a good weekend, the the 5 lbs was still a surprise.
Notes:
- HIIT was even harder than the last time, REALLY struggled on the last 2 intervals
- looks like I can cross off my first achieved goal. I got my feedback from my last black belt screening... I have been given the green light to go to the formal testing, which is more of a formality, rather than a test. The last screening was the "real" test. Still have stuff to improve, but being a black belt doesn't make you perfect, just trainable.
Congragulations, one of your goals down just one week in. As for the 300 goal, do you have an estimate of time that you can do it in now?
Thanks
Right now, I really have no idea. It did take me over 6 minutes to do the 25 pullups yesterday, but that was following the programs RI, but since I struggled to to the 25 it is probably a fair estimate.
Just a guess-timate:
25 pullups: 6 minutes
50 deadlifts: most I have done in one set is 25, so I would guess 4 minutes
50 pushups: < 1 min
50 box jumps: only been able to do it on a 17" box: 1 - 2 minutes
50 Floor Wipers: ~ 5 mins
25/25 single arm clean/presses: 2 - 3 minutes
25 pullups: this is were I will seriously struggle, so lets double the earlier: 12 minutes
Total: 31 - 34 minutes
Funny, I thought that was going to be a lot higher that that *add again*
I probable should try to do a run through of each 50 set to time each one individually. Maybe I will start that today, since I have no idea what to do today anyway.
Screw it! I will do a complete run today and readjust my goal from there, if I am too close to the 30 minute mark.
Did you include the time for vomiting, hallucinating and crying for mommy? That's a good 15 minutes for me right there.
Mommmmmmmmy!!!!!!
Ooooohh shit!!
That was a bitch, or I am a bigger candy-ass than I think.
Weds 8-19
300 workout
a) 25 pullups (3 mins 20secs)
b) 50 deadlift (4:52)
c) 50 pushups (1:28)
d) 50 box jumps (~18") (4:36)
e) 50 floor wipers (12:34)
f) 50 DB clean press (25 each arm)(35lbs) (2:25 right)(2:49 left)
g) 25 pullups (7:22)
Total Time: 38:52
- Not very impressive, but I guess my goal of 30 minutes is pretty valid, with the 20 minutes being pretty much a pipe dream
- Floor wipers are a royal bitch, much more difficult to do tired, I did have to stop and move after my first 5 reps, due to the sum blaring in my face, but overall I don't think it added more than a minute or 2
- last 25 pullups were not overly clean
Nice work. I like the way everything becomes much harder than you expect when fatigued. You under-estimated you time on everything BUT the pullups. Because they are so strength limited the fatigue doesn't impact them as much as something like box jumps or the wipers which become so much harder. 25% improvement to meet your goal - this will be fun!
Haven't rally logged anything since I did the 300 workout, but I have been keeping up with the pushups, but I think I screwed up my left rotator cuff again.
So my question to all the PT/OT/trainers out there is, can I still do pushups and pullups, or should I move to just doing some PT on the shoulder and just do some running and core for a few weeks?
Spartaaaaaaa!!! Fighting my worst enemy... Myself
. 
Now you tell me!
Linear Mode
