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Old 07-14-2008, 06:47 PM   #1
Christopher G. Woods
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I've got a Monster in my Pocket!!!

Today is the first day back from my little foray into lethargy after the games. It was a wonderful week of laying around and gorging on fast food, but now it's time to get back to business. The next sixteen cycles will be spent performing a variation on the Black Box format, with a focus on gymnastic skills and cardio endurance. I won't be touching weights at all for the next 64 days. My goal is to get my bodyweight back under 165 lbs, drastically improve my running and rowing times, and make marked improvements in all bodyweight exercises. I started today, with the main page workout from Sunday 7/13.

30 min AMRAP
12 walking lunges
15 GHD situps
15 hip extensions
5 muscle ups

9 rounds + 12 lunges + 8 GHD situps

I'm mad that I didn't get 10 rounds, but that's what a week of not working out and eating garbage gets you.
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Old 07-15-2008, 11:59 AM   #2
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Day 2-M

3 x WU:
25 double unders
20 OHS w/ pvc
15 hip extensions
10 chin ups w/ leg raise
5 parallete HSPU's

5 rounds for time
500m row
400m run

22:19
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Old 07-16-2008, 11:56 AM   #3
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Day 3-M/G

3 x WU:

15 OHS w/ pvc
15 GHD situps
15 pullups (chest to bar)
15 hip extensions
15 ring dips

Tabata Pushups
20-20-15-12-10-10-8-7

4 rounds
400m run
50 squats (a2a)

12:19

I should have checked my last "Tabata Something Else" to better plan the pushups. I probably could have gotten a better tabata score and, possibly, a better total if I'd gamed it a little better. Run/squat time was slow; should have been running faster.
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Old 07-16-2008, 12:12 PM   #4
Michael Blazek
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Re: I've got a Monster in my Pocket!!!

I have the same problem every time I do tabata - Always plan out my attack wrong. But my numbers are no where near yours. Keep up the good work !
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Old 07-18-2008, 12:34 PM   #5
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Day 4- G+cardio

Today begins my first two-a-day cycle. The macro I'm using for this program uses 3-1 cycles of G-M-M/G-rest. The macro cycle goes: moderate cycle, hard cycle (two-a-days), moderate cycle, easy cycle. The program ends after the fourth easy cycle.

3 x WU:
25 double unders
20 OHS w/ pvc
15 hip extensions
10 chins w/ leg raise
5 parallete HSPU's

15-13-11-9-7-5-3-1 HSPU's
1-3-5-7-9-11-13-15 L-Sit Pullups

13:37

Half hour rest then

Trail Run-short course

22:50

I'm mad about my metcon time. I got 5 reps into the set of 9 HSPU's and realized that my watch had stopped at 1:27. The stop button for my wrist watches stopwatch function is on the side of the watch facing my hand. It's a new watch and the button is apparently very sensitive. Suffice it to say, I had to switch the watch position and start over.

I do my trail running on the trails that run between Landing Road and the Hilton Area of Patapsco State Park in Elkridge, MD. My short course is to take the Cascade Trail from Landing Road down to the Ridge Trail and follow that down to the Hilton Area. I touch the pavement at the bottom of the trail and turn around and go back up. The distance is somewhere between 2 and 2.5 miles round trip. I need to get a pedometer to see what the exact distances are. The trails in that section of the park are considered some of the most challenging trails in the state by the local mountain biking community and no are no less so for running.
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Old 07-19-2008, 12:13 PM   #6
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Day 5-Mx2

3 x WU

15 OHS w/ pvc
15 GHD situps
15 pullups (chest to bar)
15 hip extensions
15 ring dips

5 x 500m row

1:47.2, 1:55, 152.2, 1:51.2, 147.7

2 hours later

2 mile road run

16:24
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Old 07-20-2008, 08:00 PM   #7
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Day 6-FB+MG

Football Practice:

Hour and a half of sprints, drills and scrimmaging.

8 hours later:

3 x WU
25 double unders
20 OHS
15 good mornings
10 chin ups w/ leg raise
5 HSPU's (from floor)

500m row
50 reps each of pushups, squats, hollow rock ups*
400m row
40 reps...
300m row
30 reps...
200m row
20 reps...
100m row
10 reps...

19:19

*hollow rock ups-basically a hollow rock into a sit up. I had originaly intended to do sit ups, but forgot to grab some dumbells for foot anchors. I started out with un anchored sit ups; during the 40 rep set I started kipping them, and they mutated into the hollow rock to situp during the course of the set.
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Old 07-22-2008, 11:01 AM   #8
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Re: I've got a Monster in my Pocket!!!

Day 7-G

3 x WU:
25 double unders
20 OHS w/ pvc
15 hip extensions
10 chin ups w/ leg raise
5 parallete HSPU's

"JT"
21-15-9
HSPU's
ring dips
push ups

9:22

Tabata box jumps

12-12-12-12-12-12-12-8

Tabata= 8
Total= 104

Kind of ticked about that last set of box jumps. I had gamed for a Tabata score of 10, capping my sets at 12. I got a little lazy on the last set and had two missed reps, where I only landed one foot on the box. It messed up my rhythm and slowed me down enough to only allow me to do 8 reps.
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Old 07-23-2008, 11:54 AM   #9
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Day 8-M

Swimming

30 min as many laps a possible

6

Just confirmed a forgone conclusion; I suck at swimming. Of course, since I haven't swam in 20 years, that's to be expected.
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Old 07-24-2008, 11:16 AM   #10
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Day 9-MG

3 x WU:

15 OHS w/ pvc
15 hip extensions
15 pullups (chest to bar)
15 GHD situps
15 ring dips

"Michael"
3 rounds
800 m run
50 GHD situps
50 hip extensions

32:13

First time doing "Michael" as rx'd (previous equipment issues). Have to say, I've never given it the respect it deserves.
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