MONDAY 090810

Four rounds, each for time of:
800 meter run

I am happy with the time considering I did the tabata yesterday and I can feel it today. I have not improved my previous PR but the whole idea is about doing and giving 100%. As you can see the last set was not that good, but I can tell you that I did go for it full on and I did the proper rest before I started running. Anyway the results:
3’17″
3’18″
3’21″
3’27″

I am starting with the intermittent fasting, having my first full 24 hours starting now. I will post my experience fasting tomorrow.

For time:
Row 500 meters (50 SDHP)
47 kg weight Bench press, 30 reps
Row 1000 meters (100 SDHP)
47 kg weight Bench press, 20 reps
Row 2000 meters (200 SDHP)
47 kg weight Bench press, 10 reps

Total time: 26’06″

This was a quite hard workout, specially the last 200 SDHP. I am not having a rest day tomorrow, so I can do the WOD on the day.

Weight this morning 77.9kg

Four rounds for time of: (I did 3 rounds)
100 ft Walking lunge, carrying 30 pound dumbbells (4 kg milk box)
24 inch Box Jump, 30 reps (20 inch box)
30 pound Weighted pull-ups, 20 reps (Strict pullups… almost)

Total time: 14’59″

I thought this was a good oportunity to improve the number on my strict pullups, I also did not have any belt or anything that I  could use for the pullups.

I started today with the Zone Diet, as proper as I can. So far I find the diet too much food!!

TUESDAY 090512 Power clean 1-1-1-1-1-1-1 reps

SUNDAY 090510 Back Squat 5-5-5-5-5 reps

WEDNESDAY 090506 Push Jerk 1-1-1-1-1-1-1 reps

I did the about lifts but only 5 rounds with the following weight: 40/52/52/55/52 kg. I believe that 55 kg is my PR in some of these lifts.

I still missing this 2 workouts which I want to do soon.

MONDAY 090504 Front squat 3-3-3-3-3 reps

FRIDAY 090508 “Grace“ 135 pound Clean and Jerk, 30 reps

I will have to go on the scale tomorrow and I do not have high hopes as this few days in England were spent without following my normal diet.

Colas

via Free the Animal.

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds (Hang Power Clean 95 pounds-42 kg.)
Ring dips (Bench dips)

According to Brand X forum I should be doing x2 bench dips, but I played an intense paddle match this morning and I did not have the energy to do a workout. I had to push myself to do this WOD today.

Total time: 6’05″ Very little time but as I mentioned only single bench dips!!

I am reading a lot about the zone diet and I want to start a trial for at least 2 weeks after Feria. According to the zone website, I need 16 blocks, so this morning I had the 4 block breakfast and it was quite a bit of food.
Scale this morning: 77.4 Kg.

CFWU x2
Deadlift 1-1-1-1-1-1-1 reps
60/70/75/77/78.5 kg
So 78.5kg is my new PR which is more than my bodyweight

Weight this morning 77.8kg, I am not losing weight at all. This is the typical time when you consider that you are in the right path or whether I should try to cut down in food to accelerate the proccess. For sure I am gaining muscle mass, but the belly fat still showing… Should I stop the nuts, no having dinner at night or keep going!!

Back Squat 3-3-3-3-3 reps

43.5/48.5/52/60/62/63.5PR

Although I thought I could do a lot more doing the 63.5 felt heavy. I am not sure how much more I could have done.

The protein shake is not as disgusting as it was at the beginning with water, milk definitely gives a better flavor. I mix it with 150 ml. of milk (semi), 2 teaspoons of 100% cocoa powder and 2 scoops 7 cc. of whey protein.

I am following a thread in the forum, this guy is doing a fantastic job with the plyo boxes.

“DT”

Five rounds for time of: All done with 40 kg (88 pounds)
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Total time: 14’03″

I really enjoyed this workout, what stop it me from getting better time was the pain in my forearms. After looking at other people´s time in the main website, which took them longer as an average, I realise that next time I need to increase the weight.

I have been having the protein shake now for almost a week.

via Omega 3 – Omega 3 and fish oils | myprotein.co.uk.