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Forum: Workout Logs 08-28-2010, 09:45 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 6

Day 6 - Shoulder Press 5-3-3-1-1-1-1

135#
145#
150#
160#
Forum: Workout Logs 08-27-2010, 10:11 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 6

Day 5 - Front Squat 3x3

250#
225#
225#
Forum: Workout Logs 08-26-2010, 07:02 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 6

Day 4 - Metcon 20 minutes or less

10-9-8-7-6-5-4-3-2-1 for time of:
225# DL
135# PP
Forum: Workout Logs 08-25-2010, 08:45 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 6

Day 3 - Rest Day
Forum: Workout Logs 08-24-2010, 08:04 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 6

Day 2 - Deadlift 5-3-3-1-1-1-1

365#
370#
375#
405# (P. PR)
Forum: Workout Logs 08-23-2010, 07:50 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 6

Day 1 - Back Squat 5-3-3-1-1-1-1

285#
305#
315#
325# (P. 1RM)
Forum: Workout Logs 08-22-2010, 06:53 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 5

Day 7 - Rest Day

Time for max week!
Forum: Workout Logs 08-21-2010, 10:29 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 5

Day 6 - Shoulder Press 3x3

Missed today due to schedule. Such is life. Excited about maxing next week
Forum: Nutrition 08-21-2010, 03:02 PM
Replies: 14
Views: 3,434
Posted By Ryan Ransom
Re: Is all BBQ cheating?

Thanks for all the responses. This would fall under my weekly cheat meal. I guess what thinking is if I'm gonna be cheating with the meat then I'll enjoy some of those less than healthy sides and...
Forum: Nutrition 08-21-2010, 02:25 PM
Replies: 14
Views: 3,434
Posted By Ryan Ransom
Re: Is all BBQ cheating?

Well, for some detail Mark, I'm going to the original Salt Lick BBQ and I don't know if their BBQ is sauce heavy - if it is I may need to consider it a cheat. If they have a dry rub then I probably...
Forum: Nutrition 08-21-2010, 01:00 PM
Replies: 14
Views: 3,434
Posted By Ryan Ransom
Is all BBQ cheating?

Wondering what you all thought about BBQ as pertains to a cheat meal. I searched and couldn't find the answer I was looking for. If you avoid the starchy sides and just get meat and vegetables at a...
Forum: Workout Logs 08-20-2010, 07:54 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 5

Day 5 - Front Squat 3x3...

250#
255#
260#
Forum: Equipment 08-20-2010, 01:24 PM
Replies: 23
Views: 5,862
Posted By Ryan Ransom
Re: Vibrams

I just got a pair of KSO Treksport myself two days ago and I've been wearing them to break my feet into them. However, I have not used them for a WOD yet (will today for the first time).

My...
Forum: Workout Logs 08-19-2010, 09:10 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 5

Day 4: Metcon 20 minutes or less...

Or it should have been. I had a really long day today - at work for over 12 hours. Needless to say I am really tired.

On top of that, though,...
Forum: Workout Logs 08-18-2010, 08:45 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 5

Day 3 - Rest Day

Ordering my rogue fitness weight vest today - exciting!

I also got a pair of Vibram FiveFingers. It'll be interesting to see how those end up working
Forum: Nutrition 08-17-2010, 07:48 PM
Replies: 9
Views: 2,634
Posted By Ryan Ransom
Re: Fat "retention"

Ok - so if I wanted to get down to 10% BF is there anyway to do that without losing too much muscle (preferably none)?
Forum: Workout Logs 08-17-2010, 07:35 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 5

Day 2 - Deadlift 3x3

375#
380#
385# (PR)
Forum: Nutrition 08-17-2010, 02:38 PM
Replies: 9
Views: 2,634
Posted By Ryan Ransom
Re: Fat "retention"

No - but I was not entirely accurate in what I said. I am finishing up a CFSB cycle in 2 weeks (so I'm eating a lot) and then my goal will be to lean out. I was a little pre-mature with that...
Forum: Nutrition 08-16-2010, 08:18 PM
Replies: 9
Views: 2,634
Posted By Ryan Ransom
Fat "retention"

I did some searching for this answer and was unsuccessful so I apologize if this is old news.

It is my understanding that insulin spikes cause fat retention. It is also my understanding that diet...
Forum: Nutrition 08-16-2010, 08:11 PM
Replies: 4
Views: 6,640
Posted By Ryan Ransom
Re: Zone Fat Blocks: 1.5g or 3g?!

This is how I understand it (having not read the book, admittedly, but have done some online reading).

A fat block is 3g (technically) but half of that is supposed to come from the protein source in...
Forum: Workout Logs 08-16-2010, 08:00 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 5

Day 1 - Squat 3x5

300#
305#
310# (PR)
Forum: Workout Logs 08-14-2010, 10:44 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 4

Day 7 - Rest Day

Two more weeks of this cycle!
Forum: Workout Logs 08-13-2010, 09:58 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 4

Day 6

Shoulder Press 3x3

150#
155#
Forum: Workout Logs 08-12-2010, 09:55 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 4

Day 5 - Front Squat 3x3

245#
250#
255#
Forum: Workout Logs 08-05-2010, 07:02 PM
Replies: 85
Views: 6,502
Posted By Ryan Ransom
Re: Ransom's CFSB Log

Cycle 2

Week 4

Day 4 - Metcon 20 minutes or less

For time:
Back Squat at 75% of 5RM (230#)
1-3-5-7-9-11
Push Ups
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