Today was the hardest workout I ever had. A training log.

[justinbass]

Originally Posted by liftintexas

congrat on a great week of workouts, man. I bet you will make some great gains.

I cannot say that game sounds "very fun" at all!

Thanks man. I have recently learned that rest is almost more important that hard work, and because of that I have been giving myself ample sleep and rest days.

The game reminded me of the American Gladiator's event where the contestants try to run past the Gladiators and drop a ball into small baskets. Only instead we were running around with 25, 50 and 75 lb sandbags trying not to get tagged out while trying to get the weight across a field. Whenever you were tagged you had to do 5 burpies. It was fun.

[justinbass]

June 3rd 2008

Bench Press
10 x 45
10 x 95
7 x 135
1 x 185
2 x 5 x 195 (+5 PR)
4 x 195

Weighted pullups
3 x 5 x +40lbs(reps)

Kipping pullups
15, 10

Barbell Shoulder Press
3 x 5 x 115

Hanging Tuck Ups
15

[liftintexas]

looks like your prediction came true with some gains.

already have a PR on bench press. nice.

[justinbass]

Thursday June 5th 2008

For Time:
800m Run
40 Bodyweight Squats
20 pushups
400m run
20 squats
10 pushups
200m run
10 squats
5 pushups

10:12 - Wow. That left me on my back, gasping for air for about 5 minutes or so, then...

2 x 45second planks with a 75lb sandbag on my back for some added core training fun to finish the day.

[justinbass]

Friday June 6th 2008

Bench
3 x 5 x 195

Pullups (weighted)
3 x 5 x +45lbs(+5ln PR)

Kipping pullups
15, 15

Standing Shoulder Press ("The Press")
3 x 5 x 115

[justinbass]

Saturday June 7th, 2008

5.5 mile run. approx 9 minute pace

This is the longest I've ever run. Felt GREAT. I have a lot more confidence about running now, and the idea of running the ING Distance Run 1/2 Marathon in Philly this fall feels like a realistic goal, and not a dream. I've read a lot about running form recently, and this run felt good. Nothing hurt, nothing was sore. My legs are a little tight today(the day after) but it is a healthy sore, not a scary one. If feels right(to me) to finally have a shorter stride, a faster turnover, and a lighter landing, and I am excited to start logging some more miles. I've had to deprogram some habits I have from when I was a sprinter, and I finally feel natural running slowly, which I never really did before. Whoo Hoo!

[liftintexas]

great job, Justin.

are you noticing any difference from crossfit and running? Leaner? bigger? stronger?

[justinbass]

Originally Posted by liftintexas

great job, Justin.

are you noticing any difference from crossfit and running? Leaner? bigger? stronger?

In the last two months my body has transformed. I've lost about 5lbs(which I didn't set out to do), but more importantly my body composition is significantly leaner and more muscular. Everything is more defined and cut, and I have visible abs for the first time in about 9 years. I am thrilled with the progress I've made.

[justinbass]

Sunday June 8th, 2008

Tabata Intervals (6 rounds of 20 seconds effort, 10 second rest, per exercise)

Tabata Pullups
13, 8, 3, 3, 3, 4

Tabata Pushups
17, 12, 7, 6, 6, 4

Tabata Squats
18, 15, 15, 15, 12, 13

Wow. Those were hard. 10 seconds is NOT a recovery time. These get the heart rate up and the muscles sore. Fun times.

[justinbass]

Monday June 9th

In 20 minutes, 6 rounds of

5 x 20in box jumps
10 x 50lb sandbag squat cleans
20 x 50lb sandbag bent over rows
40 x plank thigh touches


Wow, I was drained after this one. Good times.

[justinbass]

June 11th

A bunch of dips, pushups and pullups to warm up.

2/3 of Fran
14 Thrusters
14 pullups
10 Thrusters
10 pullups
6 Thrusters
6 Pullups

6 minutes

Squat
3 x 5 x 185

Push Press
5 x 115
8 x 115
6 x 115

Hanging Tuck Up
2 x 10

Back (hip) Extension
2 x 15

[liftintexas]

nice work, man. do you "see" a difference?

[justinbass]

Originally Posted by liftintexas

nice work, man. do you "see" a difference?

I can clearly "see" my abs for the first time in almost 10 years. Is that what you mean?

I have more energy and can maintain hard effort for longer than I could a few months ago. I can't "see" that, but I can feel it.

I am loving short, intense workouts.

[mel]

Hi, just stopping by for the first time.

It's very exciting that you feel like you'll reach a long time goal, how cool is that.

And it never hurts to see abs either

mel

[tcoy777]

nice workouts in here. Great job on the run!!

[liftintexas]

Originally Posted by justinbass

I can clearly "see" my abs for the first time in almost 10 years. Is that what you mean?

I have more energy and can maintain hard effort for longer than I could a few months ago. I can't "see" that, but I can feel it.

I am loving short, intense workouts.

yep, that's what I mean. sounds like you're making great strides, justin.

[justinbass]

Originally Posted by mel

Hi, just stopping by for the first time.

It's very exciting that you feel like you'll reach a long time goal, how cool is that.

And it never hurts to see abs either

mel

Thanks for stopping in. For the first time, I feel I am making progress and getting better at something with each and every workout, and I feel strong and recovered the next day ready to do more. I am hoping that by eating well, and respecting my rest days that this continues for a long time. I am thrilled with where I am, but I want to be faster/stronger/more explosive while getting more comfortable with aerobic and endurance training.

It is going to be a long road.

Originally Posted by tcoy777

nice workouts in here. Great job on the run!!

The run felt GREAT. I am meeting up with a local running group this evening to do somewhere between 4-6 miles. The weather is perfect today, and I am looking forward to it.

Originally Posted by liftintexas

yep, that's what I mean. sounds like you're making great strides, justin.

So far, so good. As I said above, I want to be better at everything (I am greedy I guess), and although I am loving where I am at, I want to do better and more.

[justinbass]

BTW, Happy Birthday to me.

[justinbass]

Thursday, June 12th (my 28th Birthday)

Approx 5 mile run in a approx 45 minutes.

[liftintexas]

Originally Posted by justinbass

BTW, Happy Birthday to me.

ah, belated happy birthday, man. which one was this? do anything to celebrate?

[justinbass]

It was my 28th.

I went to my favorite local Italian restaurant and had their Brick oven pizza picante. Crushed tomatoes, fresh mozzerella, spicy peppers, peperoni, sausage. Delicious.

Tonight my special lady friend is taking me out somewhere.

Saturday I am going to a group workout in a park followed by a BBQ

All in all, this should be a good weekend.

[JorgenMan]

Happy birthday! My 28th is coming up in about a month. Hope it's a good one (yours, I mean. Mine too, I guess).

[tcoy777]

Happy Bday. Hope you had a good one.

[justinbass]

Thanks everyone. Great Birthday.

Friday June 13th

10 round of
10 pushups
10 Burpees

19:01 - OUCH.

[justinbass]

Saturday, June 11th

Group workout

400m run
jumping jacks
20 burpees
1 minute plank
100m run with hurdles
30m bear walk
20m walking lunges
10 x 12lb medicine ball slams
squats and squat holds
10 x 8lb medicine ball slams
15 box jumps
10 x 75lb clean and press

Then a bunch of Frisbee.

[liftintexas]

were you just spent after that workout? sounds like a blast, but sounds exhausting

[justinbass]

Originally Posted by liftintexas

were you just spent after that workout? sounds like a blast, but sounds exhausting

I did an all out sprint for the 400m to start things off, so I was gassed and breathing hard throughout the entire workout. Call me crazy, but I wish the workout had been two round and not once through.

[justinbass]

June 17th, 2008

Squat
6 x 135
3 x 185
2 x 205
2 x 5 x 225(PR for reps)
2 x 225
5 x 185

Bench Press
10 x 45
5 x 135
1 x 185
3 x 200(+5lbs PR)
6 x 185
3 x 195

Weighted Pullup
5 x 40
5 x 50(+5lbs PR)
4 x 50

Deadlift
10 x 135
3 x 185
5 x 225
4 x 245(PR reps)
10 x 135 (fast)

Push Press
10 x 115
9 x 115

Notes: A lot of red today. I felt strong and healthy after a day of rest and a good sleep. I am very happy with today's numbers.

[liftintexas]

Originally Posted by justinbass

Notes: A lot of red today. I felt strong and healthy after a day of rest and a good sleep. I am very happy with today's numbers.

As well you should. Congrats, Justin. Excellent work.

[justinbass]

Tabata Intervals (6 rounds of 20 seconds effort, 10 second rest, per exercise)

Tabata Pullups
15, 9, 6, 5, 4, 4

Tabata Pushups
23, 15, 8, 6, 6, 5

Tabata Squats
19, 21, 17, 15, 12, 14

Almost all of my scores were better than 9 days ago, which is awesome. Those were hard. again. 10 seconds is still NOT a recovery time. These get the heart rate up and the muscles sore. Fun times. I had to lie down for a good 5 minutes or so to recover.