Monday, October 31st

Bench Press
10 x 3 @ 200lbs

Weighted strict pull-ups
3 x 5-6 (25lb plate; with assistance from Lucas on a couple each round)

Dips
3 x 15

I was very very happy with doing 10 sets of 3 @ 200lbs, considering last week I was only able to get I think 8 sets at 195lbs. The strict pull-ups were a good change of pace. I haven't done strict pull-ups in awhile. This is something I would like to incorporate a few time a week. The dips I slacked on, I probably could have made it to 17-18 each round. I will have to admit, I fell off of the paleo wagon, hard, this weekend. With that being said, I am done with a strict paleo diet. I am going to continue to eat well, just not as strict. It was becoming miserable, and no one wants to be miserable! I will hitting up Crossfit Terre Haute today at 4 p.m. for a METcon.

METcon

** 3 RFT **

15 sumo deadlift high pulls (95lbs)

15 wall balls (20lb ball;9.5'' target)

15 push jerk (95lbs)

15 knee to elbows

15 hang cleans (95lbs)

Time 17:08

Saturday, October 29th

METcon

** 25 min partner AMRAP **

400m run

10 overhead lunges (45lb plate)

20 release hand push-ups

Score: 15 rounds 2 reps

5000m run

Time 26:36

Saturday's are usually partner METcons. Today one partner would run 400m while the other partner did as many rounds of the lunges and push-ups as he/she can. The score is the total number of round of the push-ups and lunges you can do in 25min. The push-ups were by far the limiting factor in this workout. My shoulders were on fire. Afterwords, two of my brothers and I went on a casual 3 mile run. We have our 12 mile tough mudder coming up in about 3 weeks, so I may try and start running a little bit more. I did finally have a cheat meal yesterday on my paleo diet. I went out to eat with my parents at La Potasina, it was awesome. I'm back on it today.

Thursday, October 27th

METcon(a)

5 push press @ 80% 1RM every minute for 10 minutes

METcon(b)

25 air squats every minute for 10 minutes

I'm not sure if I drastically over estimated my 1RM for this workout or if my muscle endurance is very sad, but one of the two happened. I only got all 5 on TWO rounds. The other rounds I was getting 2, 3 at best. I estimated 185, that was true at one point, but maybe not so much anymore. After METcon(a), I preceded to do 25 air squats every minute on the minute for 10 minutes. I finished my squats with usually around 30 seconds left. I'd rest for the remaining 30 and start again. I think my body needs a rest day, I didn't feel it today. Tomorrow I am forcing myself to just relax and hopefully Saturday I can get back into the gym and start getting after it again. Food log to come

Breakfast: one protein shake, one banana, one black coffee
Snack: three servings some sunflower seeds, one protein shake
Lunch: two egg whites two whole eggs, three sausage patties, leftover sweet potato fries
Dinner: chicken and apples, bananas and honey
Snack: Half a cucumber

Tuesday, October 25th

Breakfast: one protein shake one banana
Snack: 10 strawberries
Lunch: four eggs five pieces of bacon one sausage patty
Snack: Sunflower seeds
Dinner: Sweet potato fries hamburger patty, green tea (questionable paleo)

METcon
5 deadlifts every minute for 10 minutes (225lbs)
15 sit-ups every minute for 10 minutes

METcon #2
200m sprint repeats w/partner for 10 minutes

Score 15.5 rounds.

I did terrible on the deadlift part today. I though my back was rounding out, so I was being a bitch and didn't do as many as I should/could on each round. The sit-ups I knocked out without a lot of difficulty. The sprints were god awful. If you are not accustomed to going at your 100% max, it will kill you...literally almost. At the half way point I was down to a trot I think. Tomorrow is my rest day finally. Still on paleo, even though I'm eating bad paleo. Bacon and hamburgers a lot lol. I'll get back to lean meats soon.

Monday, October 24th

Bench Press
8 x 3 @ 195
1 x 2 @ 195
1 x 1 @ 197.5

Dips
1 x 15
1 x 12.5
1 x 12

DB Bench
1 x 8 @ 55s
1 x 7 @ 55s
1 x 6 @ 55s

I completed two more sets at 195 this week than I did last week. The idea is to get 10 sets of 3 reps, my muscle fatigue is just getting the best of me. On the last set I did 197.5, because Lucas forgot to take the 2.5lb plate off of his side of the bench, thanks buddy! I will head back to the gym at 4 for a METcon.

METcon

**15min AMRAP**

25 hang power cleans (95lbs)

25 box jumps (24'')

Score: 5 rounds 10 reps

This AMRAP was a lot more of my lungs than I thought it would be. I thought my forearms were going to scream mercy before anything else. My quads fatigued from the box jumps, I tried to do all box jumps unbroken, I broke up 1 set of them, I think round 4. All in all, it was a good days work in the gym.

Breakfast: one protein shake, one banana
Snack: one protein shake
Lunch: two small chicken breast, half of a cucumber, one green pepper
Snack: 1 banana, black coffee, 1 protein shake
Dinner: one bacon chicken taco the shell was lettuce
Snack: one blueberry\banana Paleo muffin

Sunday, October 23rd

Front Squat
1 x 8 @ 135
1 x 5 @ 155
1 x 5 @ 185
1 x 5 @ 195 ** 5 rep PR **
1 x 3 @ 200 ** 3 rep PR **

Tabata Push-ups: 23/17/9/5/7/6/6/6
Tabata Air Squats: 19/17/16/16/15/14/13/14
Tabata L-sits: No score, but held as long as I could each

Breakfast: one protein shake
Post workout: one protein shake
Snack: one banana covered in almond butter and hazelnuts
Lunch: chicken wrapped in lettuce, 1 cucumber
Snack: 3 celery sticks with almond butter
Dinner: 2 small bacon burgers wrapped in lettuce, 1 green pepper

Saturday October 22, 2011

Breakfast: one protein shake one banana
Snack: one protein shake
Lunch: 8 ounces steak, one sweet potato, two celery sticks with almond butter
Snack: 3 celery sticks w/almond butter, 1 banana
Study coffee black
Dinner: 6oz ham steak, 2 eggs, 1 cucumber, 1 serving of carrot juice
Snack: TBD

METcon
Team "Grace"
60 clean & jerks (135/95lbs)
**rest 10 minutes**
Repeat team "Grace"

Team: Rochelle and I
Time 6:51/7:13

The first round of Grace I actually felt strong, relative to how I usually feel. I think I did 10 clean and jerks at 135 before Rochelle took over, that was more than I anticipated. Rochelle did an awesome job with 95lbs, I think we equally carried the weight in this one. The second round of Grace, was much tougher, even though it only took us 20 seconds more, I felt like it was exponetially harder! I have continued paleo today for the 6th day now. 6 days on something seems like nothing, if someone was working out for 6 days and wanted to quit, you would tell them that they had no will power. If someone quit a job after 6 days you would think that they are a slacker. I'm not kidding when I say that I'm proud that I'm still going at day 6! lol My roomates (brother & sister-in-law) tempted me with Monicals pizza today and it was rough to turn down, but I did. Tomorrow is leg day with Tony, looking forward to it.