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Old 01-12-2009, 10:10 AM   #1
Benjammin Gartner
Departed Benjammin Gartner is offline
 
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Posts: 99
Ben's "Time to Kill" Log

Being deployed to Iraq has given me plenty of time to get myself in shape. I have been doing crossfit style workouts for a couple years, but never had the discipline to have a decent diet to compliment the workouts. This log is what I have been keeping track of for the past 3 months. I'm going to try to stick with crossfit WOD's from now on...but might edit them here and there to integrate my 24kg KB, I can't seem to put the thing down while I'm in the gym. Enough with the jibber-jabber...

Back in october when i first arrived.

23/6'0"/193

18-OCT-08

50 of each:
swings (35 lb dumbell)
knee-to-elbows
walking lunges
wall balls(dont have a good wall so i just throw it in the air)
Burpees
squat press
back extensions
---------------
double unders
box jumps
pullups

Sadly this was my first workout and i was definitly out of shape, I completed the exercises above the line and had to stop from being dizzy and sick feeling.

22-oct-08

15min AMRAP
3 x hand cleans (135 LBS)
5 x pullups
10 x wallballs
10 x sprawls

Completed 4 rounds

27-oct-08
warmup:
150 abs (any)
30 Jumping jacks

workout: Unfortunatly didn't keep track of time or rounds
10 windmills/each arm
8 TGU's/each arm
10 snatch and press/each arm
10 swings/each arm

Then:
10 min treadmill.

29-oct-08
W/U:
20 lunges
20 pushups
100 abs
20 JJ's

W/O: Again...didnt write down time or rounds
8 windmills/each arm
5 TGU's/each arm
5 pullups
15 alternating medecine ball pushups

C/D:
stretching and warmup cut in half.

31-oct-08
W/U
150 abs
30 JJ's
10 walking palm kicks

W/O: 4 rounds
100 jumprope
5 pullups
15 KB swings/each

C/D:
5 min treadmill
50 abs
10 JJ's
10 x 8-count body builders

3-nov-08
3 rounds: time=24:26
6-8 bench press(115 LBS)
10 windmills/each
10 snatch/each
25 squat holding KB

4-nov-08 My first actual run
"Z" lake run...3.24 miles Time=24:30

5-nov-08 Time=20:26
3 rounds (i think the workout is called michael)
run 800M
50 Situps
50 Back extensions

Both exercises were done on an angled bench.

7-nov-08 time=15:30
25 reps all:
K2E
2 arm swings
walking lunges
wall balls
burpees
back press (45lbs)
back extension
*50 jump rope
Box Jumps
Pullups

11-nov-08 Time=17:20 (time includes main workout only)
10-9-8-7-6-5-4-3-2-1 Of:
Dips
1 arm snatches
sitting row (100lbs)
-then-
200 abs
50 back ext
1 min plank...left side, right side, front, and pushup position. 4 min total.

12-nov-08
"Z" lake run 3.24 miles Time=23:43

13-nov-08 Did 5 or 6 rounds...lost track
15 min AMRAP
3 hang clean (115 LBS)
5 pullups
10 wallballs
10 burpees (doing a pushup at bottom with no jump)

15-nov-08
3 rounds for time:
6-8 Bench press (115 lbs)
10 windmills
10 snatches/each
25 squats holding KB in front of chest

16-nov-08
Antenna hill is roughly a .25 mile hill on camp liberty Baghdad. I had previously done sprints up it with a best time of 1:58.
On this date I sprinted my hardest (no joke). Achieved a time of 1:44, and felt like my lungs/throat/mouth was going to explode, and I didnt feel well enough to jog. I finished with some downhill lunges and called it a day.

18-nov-08 Time=16:50
3 rounds:
8 hang clean (135 LBS)
4 TGU/each
10 dips

19-nov-08
"Z lake" run 3.24 miles Time=22:53

20-nov-08
W/U
200 abs
30 JJ's

W/O Time: 21:25
25 each:
K2E
kb swings
KB snatches/each arm
wall balls
burpees(no pushup with a jump)
backpress (45lb)
back ext
*50 jump rope
Iron mikes (jumping alternating lunges)
pullups
walking lunges

22-nov-08 Time:49:05
100 of each:
pushups
squats
dips
situps
crunches
burpees (jumping with no pushup)
back extensions
JJ's

^^^^that was more of a butt kicker than i anticipated.

23-nov-08
20 min elliptical 3.65 mi

24-nov-08
Did a whole lot of random KB stuff....didnt keep track. 30 min.

26-nov-08 Time= 22:20 (not including 1 min fig 8)
25 KB swings/each
25 KB snatches/each
10 TGU's/each
20 Overhead 1-leg squat (16KG)
15 "Bottoms up"/each (16KG)
20 KB juggle (alternating arms/flatspin 1 rotation) (16KG)
1 min figure 8's between legs.

27-nov-08 Time= ????
22 min elliptical
50 situps
50 back ext
20 leg spreaders/flutter kicks (4 count)
20 dips

30-nov-08 Time= 15:26
10-9-8-7-6-5-4-3-2-1 Of:
dips
KB snatches/each
sitting row (100lbs)
-then-
200 abs
50 back ext
1 min plank..front-left-rightpushup position, 4 min total.

1-dec-08
25 minute elliptical

Around this time i stopped writing down my workouts for some reason..

12-dec-08 Time=????
4 rounds:
15 kb swings
10 kb snatches
10 burpees
10 1-leg overhead squat.

more not writing down exercises....

21-dec-08
W/U
150 abs
30 JJ's
10 walking palm kicks

W/O: 4 rounds
100 jumprope
5 pullups
15 KB swings/each

C/D:
5 min treadmill
50 abs
10 JJ's
10 x 8-count body builders

24-dec-08
W/U
150 abs
30 JJ's

W/O:
10 windmills'each
8 TGU/each
10 kb snatches/each
10 swings/each

C/D:
10 min treadmill 1.67 miles

26-dec-08 Time= 14:30
"lucky 7's"
7 Rounds for time:
7 pullups
7 dips
7 pushups (feet raised)
7 mountain climbers
7 hanging leg raises
7 flutter kicks

29-dec-08
45 minute treadmill

30-dec-08 Time= 33:00
3 Rounds: (all by the 4 count)
4 minute plank (front, left, right, pushup position)
20 leg spreaders/flutter kicks (hands on head)
20 bicycles
20 dead bugs
10 wipers (lay on back with feet up and rotate side to side)

31-dec-08 Time=????
5 Rounds, 10 each:
kb swings/each
K2E
lunges
wallballs
burpees
back press
back extensions
box jumps (didnt have a box so i jumped side to side over a med ball)
pullups
Also did 150 jumpropes

2-jan-09
30 min treadmill

3-jan-09
10 minutes treadmill
4 Rounds:
2 arm KB swings
100 jumpropes
5 snatch and press/each
10 overhead walking lunges

4-jan-09
5 minutes tabata style of each:
2 arm KB swings with towel(forearm smokers!!!)
KB deadlift 2 arms
KB push press (16KG)
Windmills (16KG)
-then-
3 rounds:
10 deck squats(hold kb in front of you, squat down all the way, roll onto back, roll forward back onto feet, then back to standing position---1 rep)

6-jan-09
35 min treadmill

7-jan-09
10 minute treadmill
200 abs
-then- 3 rounds:
10 squat press
20 swings
10 snatches/each
20 KB deadlift
10 windmills

8-jan-09
1 hr treadmill

10-jan-09 Time= 21:47(time doesnt include 1 min fig 8's)
25 KB swings/each
25 KB snatches/each
10 TGU/each
20 1-leg overhead squat
15 bottoms up/each (16KG)
20 juggles (16KG)
1 min figure 8's

11-jan-09
Random KB crap...didnt write it down or time it

12-jan-09 time=????
3 rounds 20 reps each:
burpees
situps
pushups
mtn climbers
deadbugs
wipers
iron mikes
squats


Wow, that took a while to type. I am now down to a weight of 179....about 14 lbs less than when i arrived in Iraq. I plan to continue my training and aim for a 70.3 triathlon on june 14th in Kansas.

note:all exercises were most likely completed with my 24kg KB unless otherwise noted.

Thanks for reading! Questions? comments? dont hold back!
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Old 01-12-2009, 04:36 PM   #2
Peyton Knippel
Departed Peyton Knippel is offline
 
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Re: Ben's "Time to Kill" Log

Split that **** up man! Thats alot of stuff to read LOL. Glad to see you made a log and good job on the progress. Tell me more about this half iron man you speak of.
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Old 01-13-2009, 09:14 AM   #3
Benjammin Gartner
Departed Benjammin Gartner is offline
 
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Re: Ben's "Time to Kill" Log

I did all the splitting i'll be doing, took me damn near an hour to write it all out!

The 70.3 is in Lawrence Kansas on june 14th, unfortunatly it is $225 duckets. But worth it to me. I'll be working on my swimming when i get home since I dont have a pool here to use. Im sure I could make the swim right now, but it would be oh so painful. I'd like to make it as "easy" as possible.

http://www.ironmankansas.com/course.php#
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Old 01-14-2009, 06:33 AM   #4
Benjammin Gartner
Departed Benjammin Gartner is offline
 
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Re: Ben's "Time to Kill" Log

Did the WOD but changed the weight to 135 due to inexperiance with PC's.

20:58
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Old 01-15-2009, 07:52 AM   #5
Benjammin Gartner
Departed Benjammin Gartner is offline
 
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Re: Ben's "Time to Kill" Log

Did this workout today:

Warm up: 3 Rounds
5x K2E
10x Push ups

Training:

(1) 15-10-5 For Time
Thrusters (M-95#, W-55#)
Swing (M-24kg, W-16kg)
Box Jump (M-24", W-20")
Burpees

(2) 6 Rounds
3x Hang Clean (135)
10x Deadbugs

(3) 6 Rounds
10m Alligator Push up
10m Walking Instep Stretch
15x Weighted Situp

Had a time of 34:14....fun stuff!
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Old 01-15-2009, 08:11 PM   #6
Peyton Knippel
Departed Peyton Knippel is offline
 
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Re: Ben's "Time to Kill" Log

I hate your first post, I'm going to kill it. I think you're great though
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Old 01-16-2009, 08:10 AM   #7
Benjammin Gartner
Departed Benjammin Gartner is offline
 
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Re: Ben's "Time to Kill" Log

This workout was partly taken from www.mtnathlete.com(wfs)

3 rounds:
5 Renegade man makers (25lb each hand)
10 Dive bombers

5 Rounds:
Barbell complex(i used about 75 lbs)...1 rounds of a barbell complex consists of 6 reps of each=deadlift, bent over row, hang clean, thrusters, backsquat, and then pushups.

Time was 19:15

Then-

10 minutes treadmill.

I recently got myself a little treat, a suunto t3. So i logged my heartrate during the workout, average was 158, peak was 179, and calories burned were somewhere around 473.
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Old 01-16-2009, 08:12 AM   #8
Benjammin Gartner
Departed Benjammin Gartner is offline
 
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Posts: 99
Re: Ben's "Time to Kill" Log

Quote:
Originally Posted by Peyton Knippel View Post
I hate your first post, I'm going to kill it. I think you're great though
Ohh hush, i was kind enough to put the dates in bold so old people like you can read it!

If i could edit it and break it up into different posts i would.
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Old 01-17-2009, 10:13 AM   #9
Peyton Knippel
Departed Peyton Knippel is offline
 
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Posts: 578
Re: Ben's "Time to Kill" Log

Quote:
Originally Posted by Benjammin Gartner View Post
Ohh hush, i was kind enough to put the dates in bold so old people like you can read it!

If i could edit it and break it up into different posts i would.
Ask one of the moderators foolio
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Old 01-17-2009, 01:18 PM   #10
Benjammin Gartner
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Re: Ben's "Time to Kill" Log

Took a rest day yesterday, really feeling it!
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