Wednesday, April 29, 2009

FS
20/5
20/5
50/3
60/3
65/3
65/3
65/3

Snatch
20/3
20/3
30/2
35/1
35/1
35/1
35/1

Muscle Snatch
25/3
25/3
25/3
25/3
25/3

Sn Pull
50/3
(55/3)x5

Clean DL
60/1
70/1
80/1
90/1
95/1
100/1
105/1

hypers: 2x20

TGU: 3x5, 40 lbs

3 rounds:
8 PP (20 lb dumbells)
12 kipping pullups
16 v-ups



FOOD
Breakfast: 1/2 container chobani yogurt, almonds, PP, cocoa powder
Lunch: 3 meatballs, turkey, lots of asparagus, broccoli and cauliflower and pesto
Dinner: 2 pieces of shrimp stuffed sole, broccoli, mushrooms, cauliflower

Tuesday, April 28, 2009

FS
20/5
20/5
50/3
60/3
70/3
72/3
72/3
72/3

Power Snatch
20/3
30/2
37/1
37/1
37/1

Power clean and jerk
20/3
30/2
40/1
45/1
45/1
45/1

PP
20/5
30/5
40/2
42/5
42/5
42/5

2 x max set of pushups: 42, 20 (new max baby)

hypers: 3x10, 15 kg

Weighted planks
Top: (20 kg) 80, 60
L: (5 kg) 60, 45
R: (5 kg) 60, 45
(Was gonna do 3 sets but on the last set with the 20 kg I dropped it on my head and then gave up)

Russian twists: 4x20, 9 kg

3 rounds:
10 kipping pull ups
10 burpees


FOOD
Breakfast: fage greek yogurt w/ PP and cocoa powder
Lunch: 2 sm pieces of chicken, sauteed spinach, broccoli, olive oil; coffee and cream; couple bites of fruit
Dinner: 3 HUGE slices of pork roast w/ cherry chutney reduction, broccoli and grilled veggies, olive oil, some cheese, couple bites of fruit, coffee and cream

Monday, April 27, 2009

Crazy week

So the more and more I look at this week, the more insanely tough it seems. I'm still tired and sore from Saturday. YIKES.

BS
20/5
20/5
50/3
60/3
70/3
75/3
75/3
75/3

Clean
YAYYY my wrist is finally starting to feel ok. No pain whatsoever! (knock on wood)
20/3
20/3
30/2
35/1
40/1
40/1
40/1
40/1
40/1
(slowly but surely...)

Muscle Sn
20/3
25/3
25/3
25/3
25/3
25/3

Cl pull
50/3
(75/3)x5

Sn DL
70/1
80/2
85/1
90/1
92/1
(I guess that's a PR? Sure, whatever)

hypers: 2x20

Weighted sit ups: 2x10, 20 kg

5 Sets:
5 HLR
5 dead hangs
5 pushups
5 dips

I was so tired and so famished by the end I didn't do much of my normal conditioning.


FOOD
Breakfast: (less than) half a container of Fage yogurt, PP, cocoa powder; coffee and cream
Lunch: pork stirfry with veggies; coffee and cream
Dinner: 4 huge ribs (yes they had BBQ sauce on them, so sue me), cauliflower, broccoli, green beans, pesto, vinegar; coffee and cream; couple bites of fruit

I love dead hangs!

A couple weeks ago Melissa Byers did a post on girls and dead hang pullups. After that I wanted to do a max, so I videotaped it and sent it to her.

Take a look at her blog today!

Saturday, April 25, 2009

Seattle

Yay back in Seattle for a day! I miss lifting with people soooooo much. Great times.


AM

BS
20/5
20/5
50/3
60/2
70/2
80/1
85/1
90/1
92/1
83/1
78/2
78/2
70/5
70/5

Snatch
15/5
25/2
35/2
35/2
35/2

C&J
35/2
40/2
40/2
40/2

Good Mornings
20/8
30/8
30/8
30/8

L sits: 1 min, 30 sec, 30 sec

PM
sprints


FOOD
Breakfast: small container of Fage 2% greek yogurt, protein powder, cocoa powder
Lunch: small container of chard salad, piece of catfish, scoop of broccoli salad
Snack: 1/3 of a smoothie
Dinner:

Thursday, April 23, 2009

FS
20/5
20/5
50/3
60/2
70/1
75/1
77/1
70/1
67/2
67/2

OHS
20/2
30/2
40/2
35/2
35/2
35/2

Box jumps: 4x5

GHD situps: 3x15, 30 lbs

GHD Raises: 3x10, 9 kg

100 burpees


FOOD
Breakfast: 1/2 can of salmon, kombucha
Snack: 12 oz cappuccino
Lunch: asparagus, broccoli, 4 or 5 small turkey meatballs, scoop of turkey, olive oil, 1 strawberry, bite of watermelon; coffee and cream
Dinner: bit of broccoli, asparagus, 4 turkey meatballs, 1/4 can salmon, some cheese and avocado, salad w/ vinegar and olive oil

Wednesday, April 22, 2009

SN
20/3
20/3
30/1
30/1
30/1
30/1

Muscle SN
(25/3)x5

SN Pull
(55/3)x5

Cl DL
(75/3)x3

hypers: 3x10, 10 kg

TGU: 3x5 per side, 40 lbs

2 x max dead hangs: 13, then 10

pushups: 3x10

Sprints: 5 times up and down grassy area


FOOD
Breakfast: yogurt, protein powder, cocoa powder
Lunch: one chicken wing, asparagus salad, veggies, etc
Dinner: 1/2 plate of cod, tons of asparagus and broccoli, olive oil, etc, some sweet potatoes, couple bites of fruit, coffee with milk, couple spoonfuls of my yogurt concoction

Tuesday, April 21, 2009

BS
20/5
20/5
50/2
60/2
70/2
80/1
85/1
90/1
82/1
77/2
77/2
70/5

Split Squat (per leg)
20/5
40/5
40/5
40/5

PP
20/5
30/5
40/5
40/5
40/5

Hypers: 3x10, 15 kg

Russian twists: 4x20, 9 kg

Planks
Top (20 kg): 90, 60, 60
L: 80, 70, 60
R: 80, 60, 60

21 15 9
jumping dips, pushups, v-ups

FOOD
Breakfast: chocolate pudding
Lunch: turkey salad with asparagus, broccoli, cauliflower, etc; pesto, vinegar; couple bites of fruit; coffee and milk
Dinner turkey, broccoli, sauteed chinese spinach, some almond-sweet potato sauce thing, asparagus, vinegar (big plate); 3 strawberries, bite of water melon; coffee and milk

Monday, April 20, 2009

Oh. My. God. Today was hell; I'm still sore from Saturday, UNBEARABLY sore, and it took everything in me to get through it.

Clean
20/5
20/5
30/2
35/1
(37/1)x5

Muscle Snatch
15/3
20/3
(25/3)x5

CL Pull
50/3
(67/3)x5

SN DL
50/3
60/3
60/3
60/3

hypers: 2x20
weighted situps: 3x10, 15 kg
HLR: 3x10
Pull up ladder: 1 1st min, 2 2nd min, 3 etc => 10 min
Sprints: 6 lengths of the soccer field


FOOD
Breakfast: yogurt w/ PP and cocoa powder
Lunch: beef stroganoff with a scoop of turkey, broccoli, bites of sweet potato and water melon
Dinner: 2 pieces of chicken, lots of asparagus, huge scoop of mixed veggies, broccoli, bowl of maple glazed parsnips; couple bites of water melon (yeah I was hungry)

Saturday, April 18, 2009

wow

Double max day. I'm wiped.


FS
20/5
20/5
50/2
60/2
70/1
75/1
80/1
84.6 miss
82.2 miss
80/1
82.2/1
84.6 miss
85 miss

Rest 15 min

BS
50/3
60/2
70/1
80/1
85/1
90/1
92.2/1
95/1
97.2 miss
97.2 miss

Tied my two PR's; was pretty mad that I didn't get a new FS PR, but was happy about BS because of the fact that I was absolutely wiped after the FS and probably could've done more if I was fresh. That and my form felt really solid (first time EVER), and this was the first rep I've missed from actually being tired/heavy; all other times it was because of me being a mental case.

Hypers: 3x10, 15 kg
L-Sits: 30 sec, 30, 30, 30

3 sets:
10 HLR
5 dead hangs

10 9 8 7 6 5 4 3 2 1
Pushups
dips (went to negatives because I tweaked my tricep)

Jeez I was tired. After the FS I was so tired my abs were fatigued. Not too bad.


FOOD
Snack: 16 oz cappaccino
Lunch: beef stir fry with some extra scoops of turkey, olive oil, vinegar, broccoli; coffee and cream
Snack: couple spoonfuls of yogurt
Dinner: 3 huge slices of turkey, sauteed swiss chard w/ edamame, broccoli with pesto; vinegar; 3 halves of acorn squash with cinnamon; some water melon; coffee and cream (I was famished)

Thursday, April 16, 2009

BS
20/5
20/5
40/3
50/3
50/3
50/3

SN PP
20/5
30/5
30/5
30/5

hypers: 3x10, 10 kg
TGU: 3x5 per side, 40 lbs

5 rounds:
5 dips
5 dead hangs
5 PP
5 pushups

Springs on the soccer field: 6 lengths

FOOD
Snack: whole milk latte
Lunch: turkey salad (LOTS of turkey), pesto sauce, broccoli, green beans; bowl and a half of sweet potatoes (soooo good, my 'cheat' for the week)
Dinner: plate and a half of lots of chicken (in some sort of sauce), greens with onions and bacon, broccoli, pesto sauce; bowl of melon

Wednesday, April 15, 2009

FS
20/5
20/5
50/3
60/2
65/2
70/1

SN Pulls
(35/4)x5

Cleans
15/5
15/5
15/5
20/3
20/3
20/3
25/3
25/3

GHD Sit ups: 3x15, 10 kg
GHD Raises: 3x10, 9 kg
Ab wheel: 3x10

Dip/Pullup compled (on the minute)
1, 2
2, 4
3, 6
4, 8
5, 10
6, 12
7, 7
8, 8
4, 4
5, 5

FOOD
Breakfast: 1/2 container chobani nonfat yogurt, PP, cocoa powder, 20 almonds
Lunch: raw spinach, some broccoli/cauliflower, olive oil, 1/2 can of salmon, scoop of curried veggie soup, couple bites of fruit
Dinner: broccoli, scoop of soup, half a can of salmon, olive oil
Misc: coffee with cream

Tuesday, April 14, 2009

CL Pulls
(45/4)x4

OHS
20/3
(35/1)x8 -- wrist felt good

Planks
L: 65 s, 60, 50
R: 65, 60, 50
Front: (with 20 kg) 80, 60, 70

Russian twists: 4x20, 15 kg

hypers: 2x20

Sprints: suicides on the grassy area outside (1/2 and back, 3/4 and back, full and back), 5 times

Dead hangs: 2 times max set (10, 10)

21 15 9
dip negatives
burpees
V-ups

Here's my second set of dead hangs.

Monday, April 13, 2009

Easy week

I hate easy weeks. I really do. I never feel like I'm doing enough. Grrr.

BS
20/5
20/5
50/2
60/2
70/2
80/2
85/1
85/1
85/1

Cleans\
Slowly getting back into it. Very slowly.
15/5
15/5
15/5
20/3
20/3
20/3
25/3
25/3
25/2

PP
20/5
30/5
40/5
45/5
45/5 (this started to hurt, so I dropped down)
40/5
40/5

Hypers: 3x10, 15 kg
weighted sit ups: 3x10, 15 kg
HLR: 3x10
Max set of push ups: 40 (chest to floor, without stopping)

Saturday, April 11, 2009

does it ever stop?

Wow. I was gone like ALL day today. I am so tired!

Worked out in the AM; I need to stop doing that cuz I always feel too groggy and still half a sleep. Grrr.


FS
20/5
20/5
50/2
60/1
65/1
70/1

SN Pulls
50/2
60/2
60/2
60/2

SN DL
65/2
65/2
65/2

BS
50/2
60/2
70/1
80/1
90/1
95 miss
95 miss
85/1
80/3
70/5
GARRRRRR GIVE ME MY DAMN 100 KG BACKSQUATTTTTTT

L sits: 30 sec, 30, 30, 30
HLR: 3x10
Good mornings: 20/8, (35/5)x3

On the minute:
5 pullups
5 pushups
5 dips (ended up being jumping dips)
10 min

Grrr.


It was beautiful today. I needed a mental break. So a friend and I went on a gorgeous bike ride. Made a friend a long the way.


Thursday, April 9, 2009

Whoa

Jeez what's happened to the time this week? Life is a busy mess right now ...

Good news is I got the OK from my PT to start doing light stuff again. And I don't need to go to PT next week, which is a good sign.

Got to the gym at 1, and didn't leave till 3:30. Spent the first hour teaching a friend how to squat and do KB swings etc.

Clean Pulls
(50/3)x7

KB Swings: 3x15, 24 kg

TGU: 3x5 per side, 40 lbs (wow these were a workout)

5 sets:
5 dips
5 dead hangs
10 PP (25 lbs each side)
5 burpees

Hypers: 3x8, 20 kg

Sprints: length of a soccer field (about 100 m), 6 times

Saturday, April 4, 2009

Beautiful day

Gorgeous day today. I wish we had platforms outside.

AM

Snatch pulls
40/3
50/3
(57.5/3)x3

Sn DL
(65/3)x3

BS
20/5
50/2
60/2
70/1
80/1
85/1
90/1
These felt so heavy today.

5 pullups, 5 HLR: every minute for 10 min
L-Sits: 30 sec, 30, 30, 15, 15 (these felt 10x harder than last week)
Pushups: 3x10
Hypers: 3x12, 10 kg

PM
sprints -- sets of suicides on the lawn, 5 or 6 times total


I had absolutely no juice in me today :(

Thursday, April 2, 2009

Just another Thursday

Clean pulls
(45/3)x7

KB swings: 3x15

TGU: 3x5 per side (weight was all over the place, started with a 16 kg KB, went to 25 lbs, went to 30 lbs)

Good Mornings: 20/8, (30/8)x3

10 minutes of burpees: 100 total



FOOD
Snack: 16 oz cappaccino
Lunch: salmon, small piece of turkey, broccoli, green beans and peppers, pesto, bowl of sweet potatoes, couple bites of fruit; coffee and cream
Dinner: big scoops of seitan stir fry, big scoops of chicken stir fry, broccoli; couple bites of sweet potato and melon; coffee and cream

Wednesday, April 1, 2009

oh jeez

God school is stressful. I'm exhausted, too.

BS
20/5
20/5
50/2
60/2
70/1
80/1
86.5/2
86.5/2
86.5/2
86.5/2
86.5/1
86.5/2
Miss what was supposed to be the last rep of the last set, so did an extra one.

Snatch Pulls
(36/3)x7

Hypers: 3x10, 15 kg
GHD Situps: 3x15, 9 kg

1st minute: 1 pull up, 2 pushups
2nd minutes: 2 pull ups, 4 pushups
etc
Did as RX'ed until the 7th minute, where I did 7 pullups and 10 pushups
8th: 8 pull ups, 8 pushups
9th: 4, 8
10th:5, 10

FOOD
Breakfast: 2/3 c cottage cheese, handful mixed berries, handful almonds
Lunch: couple HUGE scoops of BBQ chicken, lots of broccoli, some peas and onions; couple bites of sweet potato and watermelon; coffee w/ cream
Dinner: small piece of trout, bit of broccoli, swiss chard and onions; couple bites of sweet potato and melon; coffee and cream