Workout Journal

Finally a normal day in the gym. No cancelled PRT or actual PRT. Just me, my routine, and 300 A-school students. Luckily they weren’t in the way and the instructors had them busy.

Today was a rest day for CrossFit.com.  Since the PRT yesterday kept me from Tuesday’s WOD, I did it this morning. I followed that up with a chest workout Since I missed that on Monday (Presidents Day). Here is the routine:

10 minutes of warm-up on the elliptical
AMRAP in 7 minutes- 5 bench jumps, 3 135# Cleans
Dumbbell Press 6×8-12
Incline Barbell Pres 5×8-12
Decline Dumbbell Flye 4×8-12

Tomorrow is a WOD, and depending on how long it takes, I few leg exercises and abs. I will let you know what happens.

I-Must-Go.-My-Gym-Needs-Me.

Workout Journal

Today was a busy day on the fitness side of life. It was also busy on just the life side of things. I got the house cleaned and vacuumed, the kitchen cleaned and the floors mopped, I called the cable company to handle some business , and knocked out a little bit of studying for primary. Now I am just waiting for the wife and kid to come home.

So what was the workout? Well since there was a communication error last week, I ran my PRT today. Despite not running in the last 8 weeks or so, I ran an 11:30 mile and a half. After the PRT I went inside the gym and got to work for real. The humidity killed me and so after the run I decided to skip the CrossFit WOD. I moved right into my Back/Bicep/Calves routine. Today I performed:

4 sets of dead hang pull-ups AMAP
3×10 T-bar rows
2×12/2×6 Barbell curls- the first group was normal and the second was heavy/cheat
In between the curl sets I added rope pulls for :30
3×10 Incline Dumbbell curls
4×10 Leg Press Calf Raises
4×15 Seated Calf Raises

I pushed each set to the heaviest weight I could tolerate and really felt like I got an incredible workout. I left in a puddle of sweat and was hammered.

Once I got home I realized I have been running blind for a few weeks and not as focused and prepared for this bulk phase as I should be. So I started over; sorta. I weighed in this morning and was 176.6 pounds. This is just over 8 pounds from my goal. Later in the day I took some measurements for body fat calculating. Using a tape measure and HealthStatus.com, I found my body fat to be about 15%. This is obviously not the most accurate way to measure body fat and so I also used my calipers and linear-software.com to find a second more accurate you number. This time I got 11.6. I then averaged the two numbers and am using 13% as my body fat. If you compare this to the pictures below, from BuiltLean.com, I am definitely not quite 15% but not the 10-12% either, I am in between.

body-fat-percentage-men

 

After coming up with a good body fat estimate, I then went to weight-trainer.net and calculated my lean bulk calories. Here is a table from the website showing my stats:

body fatBased on the above diet numbers and the approximate muscle gain per week, I will spend about 14 weeks gaining the 8 pounds and reaching my goal. My current routine is a 12 weeks cycle and if you assume some fat will be added with the muscle, then I should be 185 in about 12 weeks, not 14.

After adjusting my calorie intake in my calorie counter, I went to the Big Man on Campus and printed the calendar. Now as I complete the each day I will mark it off. This will keep me accountable and ensure I am following the routine correctly.

Tomorrow I plan on taking body measurements for chest and biceps, etc. My weigh in plan is every Friday so I can ensure I am not gaining too much weight too quickly. This would mean I am adding fat not muscle. However I will  only calculate body fat and retake measurements every 4 weeks. Those items are not affected as quickly and can cause you to chase the tape or even get discouraged.

Tomorrow is strictly a CrossFit, but I may add a little cardio.

I-Must-Go.-My-Gym-Needs-Me.

 

Workout Journal

I have a post in mind for today and since it has nothing to do with exercise and I figured I would update you on my workout.

The WOD was a CrossFit total- set a row machine to 3 2 minute rounds of rowing with 3 2 minute breaks in between. During the first break perform 95lb thrusters, during the second break do 95lb snatches, and during the third break do 95lb cleans. Add total calories burned on the rower and total reps performed.

The two minutes of rowing and the explosive motion of the three lifts killed me. Here is my break down and total:

29 cals, 14 thrusters, 31 cals, 9 snatches, 25 cals, 15 cleans. Total- 123

After the WOD I completed a few sets of shoulder press, side raises, calf raises and weighted ab crunch. It was a good day and I felt beat!

Trying something(s) new

So I have obviously struggled to stay on top of the blog and keep the post coming. So I am trying something new. Well I am actually trying a lot of new things. I have decided to use the blog as an online workout journal. As I workout and move forward in my fitness journey I am going to use the blog to talk about everything and let you all follow along with me. This isn’t a big difference to the blog, but I want to avoid feeling like I need to blog and like I have to find something to write about. Whatever pops into my head and whatever I do that day I will write about. Basically making a private journal public on the web.

One of the other things I have started doing is using cross-fit WOD’s as a component to my workout program. I am still following Big Man on Campus, but I have added the WOD as the beginning to my workouts. BMOC has about 10 exercises in a day or about an hour of work. So I will complete the WOD and then modify BMOC to reach 10 exercises for the day or an hour of work. Here is a weekly schedule:

routine

No matter what the WOD is for Sunday I take Sunday off. On Saturday if the WOD is all body weight and a workout I can do at home I do the WOD. Anything requiring I go to the gym means and extra rest day.

Today’s routine was 2 min of rowing, 2 min of pullups, 2 min rowing, 2 min of burpees, 2 min rowing and 2 min of situps. To score the workout you add your calories from rowing to your number of exercise reps. My total was 176.

I have also started oil pulling. My wife says it gets the toxins out of your body and has led to reduced migraines, inflammation, better mouth health, less bloating, clearer skin, better sleep and higher energy. How do you get these results? Swish a tablespoon of coconut oil in your mouth for 20 minutes and then spit it out. That’s it! So far I can say I have been less bloated feeling and have more energy. However I have started working out everyday again, and am eating a very clean diet. So  I don’t know if that is the real reason. But I can say that by doing all three things I am very satisfied. Maybe I will start to notice some more benefits and be able to let you know more later.

Well those are the thing on my mind today. Hope you learned a little something from it. Oh yeah- I finished API and check into my first training squadron tomorrow! So that’s cool.

I-Must-Go.-My-Gym-Needs-Me.

Situp/Pushup Challenge

After 10 weeks of not really having any responsibilities, and 6 weeks of living in Pensacola, it is finally time to start working. I found out that I am classing up for IFS. This is the first part of flight school for Student Naval Aviators and Student Naval Flight Officers. The purpose of IFS is to help assess whether or not you will be successful in API (part 2 of flight school) and whether or not you enjoy flying. It consists of two weeks of ground school and then 13.5 hours of flight time. At the end of the school you get a 1.5 hour solo flight.

cessna-172-flying-m0a

With the IFS comes the move into API. Once you finish IFS, you start API the following week. API is 6 weeks of engineering classes and physical training. The first 4 weeks is the hardest of the program and is designed to weed out candidates. At the start of API the Navy requires a physical readiness test (PRT). The PRT is a pushup test, situp test and 1.5 mile run test.

Because I am now roughly 4 weeks from this PRT, I need to adjust my workout routine to prepare for it. I am already running 3 times a week and so at this point the 1.5 mil run is covered. However my current routine has me focusing on strength building and not endurance exercises. In order to prepare properly and ensure I am ready, I need to add pushups and situps to my routine. Simply put- I want to issue a situp/pushup challenge.

Here is how I plan to maximize my PRT score, and how the challenge will work. Over the next 30 days I will make a daily annoucement letting everyone know the situp/pushup count for the day. At the beginning of your workout perform the pushups, then after completing your routine (whether it is weights or running) perform the situps. The goal is to do the pushups and situps for that day without stopping. However has you need to feel free to do pushups on your knees or even take a second to shake your arms and then knock out some more. No matter what always go to failure before allowing yourself a break.

The number of situps/pushups is predetermined and every 3 days you will workout without performing the situps and pushups, effectively giving you 10 days of rest. We will start with 45 as our number and reach 100 by the end of the month. Please check here and on facebook for the dial number!

images modifiedPushup

sitpush

 

Don’t Forget, today’s number is 45!

Only Have A Day?

One of my old baseball players obviously didn’t get to move to Pensacola like I did. It too bad, because he is family and I truly miss working out with him, coaching him, and just shootin’ the breeze. During my time here in Pensacola, he has made the 10th grade team at his high school and is only a freshman, he has worked on pitching with Coach Gary LaVelle, worked catching with a minor league catcher, played travel ball for a college coach, lifted weights when he can, and has begun running every other day. This is all on op of making straight A’s. He is a busy, but a highly motivated and talented young man.

SONY DSC

We were talking earlier today and he mentioned he really only has a chance to get in the weight room on the weekends. I told him I would get him a workout that would help him gain strength and hit all major muscles in a single day. The following plan is based on having one day a week and only 45 minutes to be in the gym. With all the ball playing and running he does, this will focus strength and give his body a little break from fast twitch and explosive movements.

45/1 Plan:45minutes
All sets are 6 to 8 reps

4 sets of Squats
4 sets of Deadlifts
3 sets of Bench Press
3 sets of Incline Press with Dumbbells
4 sets of Seated Rows
3 sets of Shoulder Press
3 sets of Bicep Curls
3 sets of Triceps Extensions
2 sets of as many Sit-ups as possible

When doing this plan you should only rest for about 4 seconds in between sets and only rest long enough to switch exercises when done with sets. Always follow your workout with a good meal and supplements. Don’t spend time in the gym only to waste it in the kitchen.

Working at Meyer Fitness, Norfolk Fitness Center

Sorry all! This has been a busy week, and I haven’t posted daily like I wanted. So lets catch up.

The reason I have struggled with getting everything done this week, despite being on spring break, is because I have begun to get hours at Meyer Fitness in Norfolk, VA. This summer I will be completing a 400 hour internship, and to make things easier, I am grabbing some hours now and getting ahead. I was able to 12 hours this week. So I am now 3% down with my internship! LOL. I love Meyer Fitness and truly believe I picked the right place to work this summer. If you are in the Norfolk, VA area, stop by!

I started the muscle and strength routine on Monday, I did get to post that! On Tuesday I dd a supplemental routine to help me hit the muscle groups not worked during the Soviet Strength routine. That workout looked like this:

3 sets of 5 Snatches, 135lb

3 sets of 8 face pulls

3 sets of 8 reverse pec deck machine

4 sets of 4 Heavy shoulder press

3 sets of 8 seated leg curl

4 sets of 4 heavy one arm row

2 sets of 10 standing calves

2 sets of 10 seated calves

This was followed by 25 per side of 35# turkish get ups, 100 pushups, and 100 situps.

My Turkish Get Up goal

My Turkish Get Up goal

On Wednesday I did 6 sets of 3 for my soviet routine. The takeaway from Wednesday was: Bench is going to be hard when doing sets of 5 and 6, Squats feel really good, but we will see what 6×6 is like, and chin-ups are the exercise that gets you. The only way to finish my 3 reps, was to drop the weight a little after 3 sets. If you are following along, whenever you cannot reach your rep count, drop some weight. Do not simply to lower reps for more sets. Keep the rep scheme the same and go lighter.

Thursday was another day to focus on other movements. I chose to follow Crossfit Challenge’s 13.2:

5 shoulder to overhead press with 115

10 deadlifts with 115

15 , 25″ box jumps

repeat as many times as possible for 10 minutes. I completed 6 rounds for a score of 182, I got the two from 2 presses in unfinished round 7.

And back to today- Soviet routine, 6 sets of 3. I followed the same routine as on wednesday and felt much better about my performance.

Ok, so I am all caught up! Don’t forget- Do Not Waste a Workout, Finish with proper nutrition!

pros-do