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Search: Posts Made By: Joseph Lemos
Forum: Workout Logs 11-24-2007, 05:05 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.23.07

Tried to do a 5x5, but my shoulders were dead from heavy day and the clean and jerks. My deadlifts were also terrible, hopefully it was because of the cleans.

5X5
Deadlifts: 205,...
Forum: Workout Logs 11-24-2007, 05:01 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.22.07

Bodyweight 167

CrossFit Warmup x3
45lb overhead squat
12 kips
5 ring dips
15 sit-ups
10 45lb good mornings
Forum: Workout Logs 11-21-2007, 09:00 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.20.07
Bodyweight 166.5

CrossFit Warmup x 3
45lb OHS x 10
45lb Good Mornings
10, 12, 12 kipping pull-ups
5, 5, 3 Ring Dips
15 sit-ups with 5lbs x 3
Forum: Workout Logs 11-18-2007, 02:40 PM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.18.07

Bodyweight: ?

Ran .6 mile
21 reps of knees to elbows and ring dips
Ran .6 mile
15 reps of knees to elbows and ring dips
Ran .6 mile
9 reps of knees to elbows and ring dips
Forum: Workout Logs 11-18-2007, 02:39 PM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.17.07
Bodyweight: ?

Did back squats. Felt OK.
135x5
205x3
225x3
240x2
245x2
255x1
Forum: Nutrition 11-17-2007, 05:15 AM
Replies: 6
Views: 2,300
Posted By Joseph Lemos
Re: protien powder

I apologize for being sloppy and just posting a link without any explanation (I really should have been working on something else). In any event, this is a long discussion about taste, preferences,...
Forum: Nutrition 11-16-2007, 10:33 AM
Replies: 6
Views: 2,300
Posted By Joseph Lemos
Re: protien powder

http://www.board.crossfit.com/showthread.php?t=20477
Forum: Workout Logs 11-16-2007, 09:02 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.15.07
Body weight ?

Did a mix of the last 2 CrossFit metcon workouts

Warm-up x 3
45 lb overhead squats x 10
pull-ups x 10
sit-ups x 15
45 lb good mornings x 15
Forum: Workout Logs 11-16-2007, 08:58 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.14.07
Body weight 167.9

CrossFit Linda.

Warm-up x 3
45 lb overhead squats x 10
pull-ups x 10
sit-ups x 15
45 lb good mornings x 15
Forum: In Search of CrossFitters 11-12-2007, 07:52 AM
Replies: 6
Views: 3,078
Posted By Joseph Lemos
Re: St. Augustine, FL

I workout in my garage with limited equipment, but you're welcome join me. Are you moving, or just visiting?
Forum: Workout Logs 11-11-2007, 05:14 PM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.11.07
Body weight 167.9 I think it's mostly water. I had extra sodium.

Jogged 1/2 mile to field
4 x 400 meters 2 minute rests
4 x 200 meters 1 minute rests
4 x 100 meters 30 second rests...
Forum: Workout Logs 11-11-2007, 05:10 PM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.10.07
Body weight ?
Ate heavy, but not bad.

Dead lifts: 205 x 5, 255 x 5, 275 x 5, 285 x 3, 300 Fail - couldn't break it off the ground
Standing press: 95 x 5, 105 x 5, 115 x 5, 120 x 4+1,...
Forum: Workout Logs 11-09-2007, 06:49 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.09.07
Body weight 166.4

MetCon last night. The workout was pretty good, but my time was awful. My air squats were slowed by pain on the outside of my left knee. I think it is Iliotibial...
Forum: Workout Logs 11-08-2007, 07:55 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.08.07
Body weight 167.6

Decided not to do warm up last and just do squats. Overall not bad. My overheads need work, but I am getting deep in the hole for almost every rep (or at least I...
Forum: Workout Logs 11-06-2007, 08:58 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.06.07
Body weight 167.1

Warm up
3 rounds
45lb Overhead squats x 10
pull-ups x 11
dips x 11
sit-ups x 15
45lb good mornings x 10
Forum: Workout Logs 11-04-2007, 08:59 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.04.07

Did CrossFit warm up but changed my defaults a little.

3 rounds of
Overhead squats 45lbs x 10
Pull ups x 10
Dips x 10
Sit ups x 15
Good mornings 45 lbs x 10
Forum: Workout Logs 11-03-2007, 12:32 PM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.03.07
Bodyweight 169.8
Strength day. The 5X5 program is working well for me. I seem to make gains at every workout. I plan to stay with it through November, then move back to the CrossFit WOD.
...
Forum: Exercises 11-03-2007, 12:30 PM
Replies: 4
Views: 4,602
Posted By Joseph Lemos
Re: Mechanical difference between L-pullup and dead hang?

This is very true for me. With my anatomy, the traps pick up a lot of the work and my chin is far back from the bar at the top of the rep. L pulls feel more like a barbell row.
Forum: Workout Logs 11-01-2007, 06:44 PM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

11.01.07
Body weight 167.2
Good diet day. Zone all the way.

WarmUpx3
OHS x 10
PU x 10
Dips x 10
SU x 10
Supermans x 10
Forum: Nutrition 11-01-2007, 01:59 PM
Replies: 9
Views: 2,210
Posted By Joseph Lemos
Re: help with zone fat tricks

I love eggs, and, partly because they are so cheap, I was eating a lot of them for protein and fat. I cut them out after I read the Zone books because Sears specifically cites them as bad fat (the...
Forum: Workout Logs 11-01-2007, 06:38 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

10.31.07
Body weight 167.2
Body weight is slowly dropping, even though I think I'm heavy for dinner. All my other meals are pretty strict Zone.

Did a quick MetCon workout last. Had some "help"...
Forum: Workout Logs 10-31-2007, 05:44 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

10.30.07
Body weight 168.0
Diet has been good for past few days. This was a strength day. I almost took another day off; didn't feel very motivated, and my left shoulder hurt quite a bit. Pushed...
Forum: Exercises 10-28-2007, 09:04 AM
Replies: 10
Views: 2,462
Posted By Joseph Lemos
Re: I just discovered real kipping!

Thanks. Your post encouraged me to try to once again to learn kipping. I thought about your comments, watched all the videos (again), and, I finally got it! when I got my first one, I just kept...
Forum: Workout Logs 10-28-2007, 08:52 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

10.28.07
Body weight 168.8

CrossFit warmupx3
Did 10 kipping pull-ups each round. Really glad I can finally do them, even if it looks like I'm being tasered.

Worked on snatch today. I need a...
Forum: Workout Logs 10-27-2007, 10:17 AM
Replies: 72
Views: 6,758
Posted By Joseph Lemos
Re: Joseph Lemos

10.27.07

Bodyweight 170

Fran plus and minus
Run .6 mile
21 reps of pull-ups (16,5), push-ups, sit-ups, 75lb barbell thrusters (15, 6).
Run .6 mile
15 reps of pull-ups (10, 4, 1),...
Showing results 1 to 25 of 98

 
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