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Search: Posts Made By: Lee A Koboroff
Forum: Fitness 12-16-2011, 04:28 AM
Replies: 7
Views: 2,871
Posted By Lee A Koboroff
Re: Programming for the sedentary

Due to shift work at stupid hours - I had to split my strength and metcons up occasionally. It didn't seem to affect the progress I made. I would split it up over the day and then use my evenings to...
Forum: Starting 12-13-2011, 01:44 AM
Replies: 6
Views: 2,586
Posted By Lee A Koboroff
Re: WOD on gameday?

Well done Sir...
Forum: Workout Logs 07-29-2011, 04:55 AM
Replies: 190
Views: 23,458
Posted By Lee A Koboroff
Re: Unfit Dave goes to an affiliate box

Good luck with the CFT! Hit it hard.
Forum: Nutrition 07-24-2011, 01:53 AM
Replies: 29
Views: 12,763
Posted By Lee A Koboroff
Re: is fruit mandatory on paleo?

I have seen this. It was one of the funniest things I have ever seen. (my boss went on a massive soup diet binge)
Forum: Starting 07-24-2011, 01:32 AM
Replies: 15
Views: 4,105
Posted By Lee A Koboroff
Re: Squatting Issue

When I started CFFB, I had never really squatted before, so I started all my lifts really light (it basically took me 6 weeks to get to a point where it became challenging) - by the time it got hard,...
Forum: Workout Logs 07-20-2011, 01:26 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

Due to moving house, I'm not going to have easy access to internet for a while. So, this will be the last post from me for a while in this thread. Gonna keep hard at it and will post again after the...
Forum: Workout Logs 07-15-2011, 04:23 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

15 Jun

Moving house is a *****. Not only am I hitting the gym, but all the heavy lifting at home!

SWOD - Squats and Bench
Result - Squats at 92.5 kg (struggled - not sure why) & Bench at 80 kg...
Forum: Workout Logs 07-14-2011, 04:20 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

I've had a shocking week with: long work hours (70 hours plus in just week alone) combined with the tail end of the flu. I felt terrible missing some workouts, but all I really missed was thursdays...
Forum: Workout Logs 07-05-2011, 02:05 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

5 Jul

SWOD - Deadlift & pull-ups
Result - 147.5kg deadlift (PR!) & Pull-ups 7, 7, 5

DWOD - 1 muscle clean to push press, 2 M clean to PP etc... to failure, rest 3 min. 3 Rounds
Result - 4, 4,...
Forum: Workout Logs 07-05-2011, 12:03 AM
Replies: 190
Views: 23,458
Posted By Lee A Koboroff
Re: Unfit Dave goes to an affiliate box

Ha. Me neither. But I'm getting good at smacking myself in the shins with the rope...
Forum: Workout Logs 07-04-2011, 02:03 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

3 Jul

Rest day

4 Jul

SWOD - Squat and Press
Result - 110kg Squat (PR!) - but it was pretty ugly. I'm going to reset next week. Press 62.5kg - this is the 3rd week in a row because I forgot...
Forum: Workout Logs 07-02-2011, 05:39 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

2 Jul

Arrgh! Up all night on shift and then off to the gym at 8. Had a decent feed at about 0530 so didn't feel too bad - just extremely sleepy.

SWOD - Power Cleans 5 x 3
Result - 4 x 77.5kg...
Forum: Workout Logs 07-01-2011, 04:54 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

30 Jun - Rest day. Still feeling the effects from the flu - not sleeping well.

1 Jul

SWOD - Squats and Bench
Results - 107.5kg Squat (PR!) and 90 Bench. Squatting was ok, I think I will get to...
Forum: Nutrition 06-29-2011, 04:52 AM
Replies: 10
Views: 7,106
Posted By Lee A Koboroff
Re: Evidence that protein slows carb absorption?

I like this and would be interested in the results. Lots of ouchy finger pricking though...
Forum: Workout Logs 06-29-2011, 03:46 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

28 Jun - Had to program a rest day due to 12 hr shift. But it's an extra day to recover before deadlifts

29 Jun

SWOD - Deadlift, Strict Pull-ups
Result - Deadlift PR @ 145kg!!! Felt pretty...
Forum: Workout Logs 06-29-2011, 03:42 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

Cheers dude,

The WOD's are shorter but very intense which is good for me cos I don't feel to exhausted the next day.

Flu's almost over now... woohoo!
Forum: Workout Logs 06-29-2011, 03:40 AM
Replies: 190
Views: 23,458
Posted By Lee A Koboroff
Re: Unfit Dave goes to an affiliate box

:yeahthat:

Makes a massive difference to be consistent. Not always easy though...
Forum: Workout Logs 06-27-2011, 03:21 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

26 Jun - rest day. I really needed it. Felt a bit run down. Felt better for the rest. Didn't sleep real well though.

27 Jun - woke up with sore/tight lower back. And felt quite fatigued - I'm...
Forum: Workout Logs 06-27-2011, 03:15 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

I'm guessing you're right - it must be the fact that my nutriotion has been better. This flu is still hanging around though and I'm now starting to feel a bit run down.
Forum: Exercises 06-24-2011, 05:52 PM
Replies: 8
Views: 40,935
Posted By Lee A Koboroff
Re: Substitutions for Ball Slams

I know what you're saying. I actually did think about using cables, but I didn't think I would be able to do it explosively without breaking something - the gym does have a seated pull-over machine...
Forum: Workout Logs 06-24-2011, 05:48 PM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

25 Jun

Still feeling abnormally well recovered.

SWOD - Strict Pull-ups
Result - 9, 6, 5 - not my best effort but still felt like I was working hard.

DWOD - 6 Rounds. Each round consists of...
Forum: Workout Logs 06-24-2011, 01:30 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

23 Jun

Night shift at work and technically a rest day - felt remarkably crap with flu. Had nil sleep but ate reasonable well.

24 Jun

Slept during the morning after night shift, woke feeling...
Forum: Exercises 06-24-2011, 01:25 AM
Replies: 8
Views: 40,935
Posted By Lee A Koboroff
Re: Substitutions for Ball Slams

Great ideas. These should work out well. Luckily I still have a few metcon's I can do at home with the slam ball, so I won't be missing out entirely
Forum: Exercises 06-22-2011, 09:47 AM
Replies: 8
Views: 40,935
Posted By Lee A Koboroff
Substitutions for Ball Slams

I have a few WOD's with ball slams coming up, but due to using a globo I can't do them (apparently it's naughty).

What (if anything) can I do to replace them?

Cheers.
Forum: Workout Logs 06-22-2011, 06:19 AM
Replies: 33
Views: 5,095
Posted By Lee A Koboroff
Re: Lee's unimaginatively titled CFFB log

22 Jun

Had a ripper today. I woke feeling a bit run down and fluish. Decided to give it a crack anyway...

SWOD - Deadlift & Pull-ups
Result - 142.5kg Deadlift which is tied for PR, next week...
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