..a stream of consciousness..

Got home kind of late last night after a short nap in the car… and the plan is to do O-lift this morning at the Academy… except… wasn’t what I did last night almost O-lift??  All I did last night were deadlifts and full squat cleans…!  I’ll go anyways – and maybe I’ll attempt some stuff, maybe I won’t.  I’ll update later…

*update – so I went and kind of toyed around with stuff that wasn’t clean related or deadlift related… I did OHS and some other stuff since I never seem to manage to have enough time to do them during O-lift.  

OHS – 5×5 – 5@135, 5@155, 5@155, 4@155 (wrist gave out) and 5@155.  
250m row sprints (x3) – 45.8, 46.0, 47.0
Pullups – 11 DH x 2; worked on my butterfly.  I think I am finally starting to get it.

I could have probably done more reps on the last one (OHS), but my wrists are not flexible enough or strong enough to support the weight consistently like that I guess.  I’ll have to continue to work on that.  We were going to get some food afterwards – first it was Natural Selections, then it was Presidential Thai… then Nathan decided that we should all adhere to our zones instead of cheating.  He’s right but… damn… I could go for some pad see ew!  Went to go shoot around after eating chili…

Nutrition:

900AM – 4 block meal – 1 C cottage cheese, 1 orange, 1 slice wheat toast w/ extra PB
200PM – 4 block meal – zone chili + ~15 almonds
500PM – 2 block snack – 2 string cheeses, almonds and an apple
900PM – 5 block meal? – spinach salad from barneys – was short on carbs, so made it up w/ 2 beers.  ONLY TWO…!

(15)

Today is Friday, and Friday means… happy hour at the academy.  Pick and choose what you want to work on… ready… set… GO!  except one thing.  With my new phone, I somehow seemed to have messed up on the alarm.  You’d figure that I’d set up a backup for it – but I didn’t.  For some reason I just assumed I would get the alarm right the first time.  Sure enough, it doesn’t go off and my regular alarm goes off at 6am to go to work.

My schedule on Fridays changed last week, and what I’d like to be doing is going at 600AM to do O-lift, shower there and drive to the train station for work… then drive back from the train station after work, do the 600PM happy hour and go out and eat and relax or go out for Friday.  I guess I get the second part of that today.

At 600PM, I will be attempting Linda, a.k.a. the 3 bars of death.  It is as follows:

Linda:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of each –
1.5x BW deadlift
BW benchpress
.75x BW clean

I have to verify whether they are power cleans or full cleans, but I would imagine that they’re full cleans.  After all, the workout IS called the 3 bars of DEATH…

**update: so they were full squat cleans.  My 1st attempt was a fail.  My shoulder was giving me pain again doing 135lb benchpresses, so I didn’t even try to go up to the 170lb BP.  I DID, however, scale linda and complete her.  I did everything as RX’d without the benchpresses – and it STILL took me 37:42.  I really need to work on those deadlifts…!!

Nutrition:

700AM – 2 block zone bar
900AM – (3-4 blocks)1 cup oatmeal, 1 cup milk, 1 scoop protein (2 blocks), almonds 
                 *I am a block short on protein to make it a 4 blocker.  I may eat less oatmeal
                   so that I’m at a 3 block meal.  For some reason I thought it was 1/2 cup of
                   oatmeal instead of the 1/3 cup.
1230PM – cheat meal @ Zucca’s w/ coworkers- Ahi Tuna Salad, 1 glass of red wine,
                   a handful of cheese/garlic bread
530PM – 2 block zone bar
800PM – cheat meal @ Lucky Baldwins – double cheeseburger w/ avocado, some fries
                   and 3 beers.  mhmmmm so good.  back to the zone tomorrow! 

Quote of the day:  ‘If you do nothing, nothing will happen, and nothing will change.’

(cheats + 7)

After 2x a day last friday, 4 games of basketball over the weekend, 2x a day monday, plus tuesday and wednesday – I’m looking forward to giving my body as much rest as possible… and chow down on my zone chili I made last night.  It kept me up until midnight, but it should be worth it.  Maybe I’ll cheat a little and go to happy hour after work with some people.  Either way, it’s back at it tomorrow morning!

Nutrition:
700AM – 2 block snack – Almond Zone Bar, no time for breakfast this morning
930AM – 3 block snack – protein shake & PB/H
100PM – 4 block meal – zone chili + almonds
415PM – 2 block snack – ~2 oz turkey, 1 orange, 15 almonds
800PM – 5 block dinner – 4 blocks of chili, 12 almonds, 1.5oz grilled lamb chops
                   1/2 piece of whole grain corn bread (good stuff, mom!)

Thinking of hitting the gym (24hr) to shoot around and hang out.  Haven’t seen the people there in quite a while.  Wonder if it’s the same people, and wonder how close everyone is getting to where they want to be…

**passed on 24 tonight – didn’t feel like making the drive solo, so I’m watching the Laker game, browsing the web, playing with my new phone, and getting ready for 6AM tmr.  O-lift in the AM… what to do in the PM…? Thinking about doing Linda, Helen, or Randy – in that order…

(16)

7PM Crossfit:

WOD: AMRAP in 20 min of – 
 – 7 DL @ 1.5x Body Weight (255lbs)
 – 7 pullups
RESULT: 7 rounds 

** The deadlifts were tough – they require a lot of energy, and were definitely the hard part of the workout.  According to Nathan I pushed the limit of keeping my back straight without rounding. I also did a butterfly kip – though I couldn’t keep it up.

FOOD:
700AM – 4 block meal (2 cups grapes/blueberries, 1 cup cottage cheese, 27 almonds)
1130AM – 4 block meal (1 slice wheat bread, 1 cup pineapple, 4 oz turkey, 1/2 avocado)
400PM – 4 block meal (1 slice wheat bread, 1 cup pineapple, 6 oz salmon, 1/2 avocado)
830PM – 5 block meal (1 1/3 cups peas, 1/2 cup carrots, 5 oz lamb chops)

by the end of the night, I didn’t feel like I needed to consume the extra fat other than what the lamb chops were cooked in.  I spent the rest of the night making zone chili – they are portioned out into 4 block meals w/ 1/2x the fat.  I just need to heat and add some fat – or supplement with almonds.  I haven’t prepared lunch/food for tomorrow, but I will probably grab some turkey, an avocado and some fruit.  I have canned salmon and tuna as backup @ work (along with some mixed veggies in a can)

(17)

So for the past 2 weeks, I have been ramping everything up and trying to continue to increase the intensity.  My schedule has been (and will try to continue to be) as follows: 

Monday – 6AM crossfit & 8PM O-lift
Tuesday – 7PM crossfit
Wednesday – Bball league (or 7PM crossfit if no game)
Thursday – REST
Friday – 6AM O-lift & 6PM crossfit (happy hour)
Saturday – 10AM O-lift & 12PM Meeting
Sunday – cycle/hoop/rest

rinse, lather and repeat.  I have actually been thinking of trying to find a way to work in some running/track work – but I think I’m running out of hours in a day…!

In addition to that, I have been eating using strict zone guidelines.  I am attempting to consume 16/17 blocks on single workout and rest days, and 18/19 blocks on 2x a days.  If I’m starving, I will let myself go on the high side, but I will fight to stay on the low side.  I am consuming 2x the fat to keep my energy up and to keep from leaning out too much.  

As the blog continues, I will attempt to update each day with what I’ve eaten and the workouts that have been done.  For Monday, Tuesday and Wednesday, these were my results (no nutrition data)

Monday – 6AM – ‘Tabata – Coach B Style’ – tabatas of each of the following w/ 75 lbs (iirc):
 – Air Squats
 – Push Press – subbed for ab mat situps due to shoulder injury
 – Front Squats
 – Push Jerk – subbed w/ power cleans b/c of shoulder
 – Clean Drops – subbed w/ snatch drops b/c of shoulder
**The workout went well, and it feels good to wake up early and work out – the mornings are tough to wake up for, but once I’m up, the day really gets a jump-start. 

Monday – 8PM – O-lift
 – Hang Squat Snatch (3×3) – 95, 115, 125
 – Hang Squat Clean (3×3) – 135, 155, 175 <missed 3rd rep>
 – Snatch DL Shrug (3×3) –  175, 195, 205
**Split Jerk, FS & OHS – DNF due to fatigue.  Just too tired and mentally unfocused.   This was the day that made me think about and decide to increase my zone blockage on days where I am going 2x a day to keep me out of a funk.

Tuesday – 7PM – Crossfit
8 rounds of:
 – 200m Sprint
 – 10 Hanging Knees to Elbows or (jumping) Bar Muscle-ups
 – 5 Handstand Push-ups (HSPU’s)
** Completed in 17:56 doing half HKE’s and half BMU’s – the running is starting to feel better and better.  I did MOST of the runs non-stop.

Hey Hsu – my bad for leaving you hanging – I keep up w/ your blog regularly to keep track of your badass progress… like your freaking 324 FGB.  I’m so jealous haha.  Hope RVA is treatin’ you well.  Here comes my trackage

This will be a blog tracking both my nutrition and my workouts – it will help me know where I have been and what I have done to get where I am currently.  You’re probably really bored to be watching my progress with me, but feel free to join in, chime in and comment on whatever I may have…!