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Old 05-20-2008, 03:04 PM   #91
Tim McFarland
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Re: Tim 2008 - The Importance Of Consistency

5/20/08:

AMRAP, 20 minutes:
-45 lb kettlestack, 5 rh snatch, 5 lh snatch
-10 double unders

Finished 15 rounds in 19:38. Not bad.
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Old 05-28-2008, 07:32 AM   #92
Tim McFarland
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Re: Tim 2008 - The Importance Of Consistency

5/23/08:
front squat
45x10, 95x6, 135x2, 155x2, 175x1
195x5, 197.5x5, 200x5, 202.5x5, 205x5

5/28/08:
bench press
singles - 135, 145, 155, 165, 175
177.5x10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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Old 05-30-2008, 07:52 AM   #93
Tim McFarland
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Re: Tim 2008 - The Importance Of Consistency

5/30/08:

Big Dripper
AMRAP, 20 minutes - each round add 1 rep to each exercise
-1 burpee
-1 jump over a bench
-1 manmaker, 25 lb db's

Score to beat was 8 rounds + 9/9/1, from 9/28/07. This morning I got 8 rounds + 9/9/4.
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Old 06-10-2008, 11:27 AM   #94
Tim McFarland
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Re: Tim 2008 - The Importance Of Consistency

6/10/08:

I got a free 1-week pass to The Wave, which is a globo-gym-type place here in town. I figured I would use it as a way to get myself back on track, since I've been sucking rather severely lately.

So I went in, walked past all the goofy isolation machines (and there were a LOT of them) to the fairly small free weight area...

bench press
singles - 135, 145, 155, 165, 175
180x10, 9, 8, 7, 6 (fail on 6), 160x5, 4, 3, 2, 1

Then to one of the two squat cages in a several-thousand-square-foot space...

squat - singles
ohs - 65, 85, 95, 100, 105, 110, 115
front - 134, 155, 175, 185, 205, 215, 225
back - 245, 265, 275, 285, 295, 305

Upstairs to the treadmills for some fartlek running:

Warmup: 30 seconds each at 3 mph, 3.5, 4, 4.5, 5, 5.5, 6, 6.5
400 meter repeats at 7 mph, 7.5, 8, 8.5, 8, 7.5, 7 - 1 minute walking at 3 mph before, after, and in between each repeat. Total of 2.56 miles in 27:17. That was fun, but a little weird; it's been quite a long time since I've done that type of thing.
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Old 06-11-2008, 11:20 AM   #95
Tim McFarland
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Re: Tim 2008 - The Importance Of Consistency

6/11/08:

deadlift
singles - 135, 185, 225, 275, 315
340x3 (10 pullups), 350x3 (8 pullups), 340x3 (6 pullups), 320x3 (4 pullups), 320x3 (2 pullups)

treadmill
30 seconds each at 2.5 mph, 3, 3.5, 4, 4.5, 5, 5.5, 6, 6.5, 7

Then I realized that I forgot to change into my running shoes, so I took a break long enough to do that and continued:

400m repeats at 7.5 mph, 8, 8.5, 8, 7.5; 1 minute at 3 mph before, after, and in between each repeat. Total of 1.99 miles in 21:26.

I think tomorrow I'll bring some dumbells up beside the C2 rowers and freak the local populace out with some manmakers + 100m rowing sprints.
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Old 06-12-2008, 08:00 AM   #96
Tim McFarland
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Re: Tim 2008 - The Importance Of Consistency

6/12/08:

clean
135x5, 5, 5

AMRAP, 20 minutes:
-row 200m
-5 manmakers, 25 lb db's

I finished 7 rounds + a 99m row. Enjoying the weird looks at the globogym.

Then, swam 10 easy laps in roughly 15 minutes.
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Old 06-15-2008, 07:52 PM   #97
Tim McFarland
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Re: Tim 2008 - The Importance Of Consistency

6/14/08:

Bear Complex

-power clean / front squat / push press / back squat / push press

-7 reps each round, can not put the bar down until the end of the round

-5 rounds for max weight, no time factor



Previous PR was 105, from 9/26/07. Today I did 85, 95, 105, 110, 115 PR



Treadmill

1 minute each at: 2.5 mph, 3 mph, 3.5, 4, 4.5, 5, 5.5, 6, 6.5, 7, 5, 7.5, 5, 8, 5, 8.5, 5, 9, 5, 9.5; then let the machine cool me down. Total of 2.2 miles in 25:00.



6/15/08:

bench press

singles - 135, 145, 155, 165, 175

180x8, 180x8, 180x7, 180x7, 180x5, 180x4 (fail on 5)



back squat

singles - 135, 155, 175, 195, 215, 235, 255, 275, 295, 315

135x20



C2 Rower

1000m in 3:52. Nice finisher.
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Old 06-16-2008, 01:14 PM   #98
Laura Kurth
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Re: Tim 2008 - The Importance Of Consistency

nice work tim! keep it up!
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Old 06-16-2008, 07:16 PM   #99
Tim McFarland
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Re: Tim 2008 - The Importance Of Consistency

Laura, thanks for stopping in. I thought nobody looked at this but me.

6/16/08:

I came up with the title of this one immediately after finishing the workout. Lots of "looks" at the globogym today, which was fun. BTW, a "Captain Bluebear" complex is like a one-arm Bear Complex...which makes me think of a bear with a peg-leg...which makes me think of pirates...Captain Bluebeard was a pirate...hence the name. You take one kettlebell (although I used a dumbell today) and perform the following as a complex: clean / squat with it on your shoulder / push press / overhead squat / snatch.

A$$ Whoopin' (35 lb dumbell)
-1 rep, rh Captain Bluebear
-2 burpee pullups
-3 reps, lh Captain Bluebear
-4 burpee pullups
-5 reps, rh Captain Bluebear
-6 burpee pullups
-7 reps, lh Captain Bluebear
-8 burpee pullups
-9 reps, rh Captain Bluebear
-10 burpee pullups
-10 reps, lh Captain Bluebear
-9 burpee pullups
-8 reps, rh Captain Bluebear
-7 burpee pullups
-6 reps, lh Captain Bluebear
-5 burpee pullups
-4 reps, rh Captain Bluebear
-3 burpee pullups
-2 reps, lh Captain Bluebear
-1 burpee pullup

Finished in 31:38. Really really hard.
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Old 06-18-2008, 08:15 AM   #100
Tim McFarland
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Re: Tim 2008 - The Importance Of Consistency

6/18/08:

deadlift
singles - 135, 185, 225, 275
315x5x5

treadmill
Various random fartlek intervals...total of 3 miles in 27:49.
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