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Michael A. Jones 08-15-2012 07:54 AM

Re: Mike's Mad Log

10.25 mile bike ride in 56:18. I could feel that taking a week off from riding was not a good idea.....


1x180 (I repped 2)

Michael A. Jones 08-16-2012 02:30 PM

Re: Mike's Mad Log

I had a late night helping my wife with some paperwork, so I slept in till 6 o'clock....:rolleyes:

My daughter convinced me to accompany her to the gym on post again. Globo workout today :D Don't get me wrong. The fitness center has great equipment but I always get the stares when I WOD there.



I got away from my planned squat regime and went with some of the equipment available; they shun lifting heavy in the rack.....:dunno:
V Squat machine
Pretty decent machine.....
[url][/url] (WSF)

Seated Leg Press
3x10 310#

Glute Press
3x10 150# per leg
You gotta see it to believe it....[url][/url] (WSF)

Leg Curls
3x10 40# per leg

Calf Extensions
3x10 210#

10 minute sprint on the treadmill

Michael A. Jones 08-17-2012 08:41 AM

Re: Mike's Mad Log


I am going to incorporate METCON work into my strength days. I have found that my endurance has been suffering. Still trying to find the right balance with my programming. I feel close.....

My strength has increased with 5-3-1 but I need to better my cardio. I should be running more but haven't brought myself to do so. :o

Michael A. Jones 08-18-2012 05:25 PM

Re: Mike's Mad Log

I decided to take my workout outdoors this evening. It was 98 degrees but didin't really feel that hot.....I was kind of sore for some reason, so I didn't get a run or ride in today.
Did a curcuit style WOD to get some additional cardio in and work out that soreness.

[B][I]Samson stretch, calisthenics and 800 jog[/I][/B]


100m Farmer's walk 50# ea hand
run 5m
10 KBS 50#
run 10m
5 PU
run 10m
10 Box jumps
200m run~ 12:20

Michael A. Jones 08-19-2012 08:33 AM

Re: Mike's Mad Log

[B] REST DAY[/B] :snore:

Michael A. Jones 08-20-2012 08:20 AM

Re: Mike's Mad Log

I still cannot believe what a gorgeous day it has been!!! Woke up refreshed and ready to get after it. Off to the park to enjoy a quick ride in 73 degree weather:kicking0:

6.2 miles in 35:23
Not one of my best rides, but I didn't want to push myself back to 10 plus miles too early.


For time
10 ea
SB OHS 45#
C&J 135#
Body rows
Ring PU
4 ct flutter kicks
SD Thruster 45#

[B]Post WOD[/B]
4 rds on the bag

Michael A. Jones 08-21-2012 01:22 PM

Re: Mike's Mad Log

Today is the beginning of 5/3/1 cycle three; deloading phase. I had DLs today and did them at the gym because I was checking out their circuit training class.


5x140 WU
5x160 (planned weight was 155)

[B]Assistance exercises[/B]

Did 2x10 ea leg on the glute machine, 3x10 ea on leg curl machine and 30 back extensions.


The class was similiar to the agility one taught at the fitness center; 33 station with 40 seconds per. The difference was that it had weight training incorporated.
Some of the exercises were tricep extensions, bicep curls, hack squat, C&P and calf raises.
I ran into several of my former co-workers and people from my old unit, so it made for a great time and workout. BTW. The class was approximately 45 minutes.....I went full circle with three additional stations.

Michael A. Jones 08-22-2012 08:14 AM

Re: Mike's Mad Log


10 mile bike ride in 54:05.


5x45 WU Gotta love deload week! :rofl:

Michael A. Jones 08-23-2012 09:53 PM

Re: Mike's Mad Log

Busy, busy day!!! Had a lot going on with my daughter and job hunting. Barely got in my WOD.....

Back squat


I'll be taking a few off from my strength training as this is the end of cycle three with Wendler. I will try to get in more conditioning this upcoming week. Then, I will attempt to break into the 1000# Club when I do my CFT; haven't done it in a while and I want to see if 5/3/1 is working.

Michael A. Jones 08-24-2012 08:36 PM

Re: Mike's Mad Log

[B]Active REST DAY[/B] :kicking0:

Did some light stretching this morning, and just relaxed throughtout the day. Completed a mild workout tonight as stated below.

3 rds

5 DU
10 Push ups
15 Crunches
20 Squats
25 Punches on heavy bag

Made a plan to run in the a.m. I want to get, at least, 3 miles in.....:run:

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