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Old 03-12-2014, 08:20 AM   #101
Tim Alford
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Re: Tim's Life Changing Workout Log

Day 23 of CFFB

I LOVE the clean. It is definitely my favorite exercise. I've had a mental block at 175 lbs. and I haven't cleaned in 2 weeks. With that said, I set a PR today at the gym!

Strength: Clean Ladder
45 x 10
95 x 5
95 x 5
115 x 5
135 x 3
155 x 3
165 x 3
175 x 3
185 x 1 (PR) (Bodyweight)
195 x 1 (fail)

Sooooo close to hitting the 195, got in the hole but was too far forward to stand it up. Very happy with it all, definitely want 225 by Christmas. I tend to "pull" too early and rush the lift so I focused on waiting until I came to a certain point on my thighs to start the pull.
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Old 03-13-2014, 07:03 AM   #102
Tim Alford
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Re: Tim's Life Changing Workout Log

Day 24 of CFFB

Feeling toasted before my workout even started. 4 days in a row after taking 10 days off. Did some work and now I'll rest and recover before a little basketball/dodgeball/kickball going on this weekend.

Strength: Squats

45 x 5
95 x 5
95 x 5
95 x 5 (front squat)
125 x 5
125 x 5
125 x 5 (front squat)
155 x 5
185 x 5
215 x 5 (PR) I thought I had 205 on there, but I didn't. Lol.

Felt nice and burnt out. Definitely going to feel that one.

Conditioning: 3 rounds in 3 minutes
10 right handed sledgehammers on a tire
10 left handed sledgehammers on a tire
10 sit ups
10 push ups

Did some stretching and called it a day. Rest tomorrow!
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.

Last edited by Tim Alford : 03-13-2014 at 07:05 AM. Reason: Did my math wrong on final squat set!
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Old 03-25-2014, 07:17 AM   #103
Tim Alford
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Re: Tim's Life Changing Workout Log

Wow.....I'll make this short. Last Monday I got the flu, throwing up, hot/cold, etc. Thursday I found out I had strep as well. Needless to say I didn't leave the couch for 4 days.....gross.


Strength: 3 x 3
95 x 5
95 x 5
145 x 5
145 x 5
175 x 3 (3 sets here)

Just keeping it light and easy, lost 9 lbs. from being sick last week!

Press 3 x 10 with 45 lb. bar used different hand grips.

Rowed 500 meters.

Called it a day! Back at it tomorrow!
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 03-26-2014, 06:59 AM   #104
Tim Alford
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Re: Tim's Life Changing Workout Log

Decided to do cleans today but add a little conditioning aspect instread of going up in weight since I have been sporadic the last 2 weeks.

10 minute EMOM 3 touch and go cleans @ 135 lbs.

45 lbs. x 10
95 lbs. x 5
95 lbs. x 5
then EMOM started

Got through all 10 minutes, only a little pain in my thighs from the bar hitting it so I had to correct my form a little for that. The weight itself wasn't too hard but I don't want to go too heavy since I've missed a lot recently. Heart was definitely pumping. Took me about 10-15 seconds to do each set of 3.

Then:
3 sets of 10
curls with 45 lb. bar
GHD sit ups
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 06-30-2014, 02:50 PM   #105
Tim Alford
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Re: Tim's Life Changing Workout Log

I'm baaaaaack! Praise Jesus! After leaving the Crossfit gym, transferring to a new position, and then having a new baby, I can officially say I am back! I have been going to a local globo gym for the last month (5 days a week) and I've noticed a good change. I'm down 10 lbs. or so from 188 to 178, I have been hitting cardio pretty hard and now I'm going back to Crossfit Football to work on my strength.

Push press 3 x 5
45 x 10
65 x 5
65 x 5
85 x 5 (3 sets)

followed by:
3 rounds
20 walking lunges with a 45 plate overhead
10 bicep curls with 20lb dumbbells

finished with 20 minutes on an elliptical on level 10.

Amazing how weak I feel!

Cya tomorrow!
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 07-02-2014, 07:49 AM   #106
Tim Alford
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Re: Tim's Life Changing Workout Log

Yesterday's work:

Deadlift 5RM
Decided to keep it light since it has been a while and I don't need an injury.
45 x 10
95 x 5
95 x 5
135 x 5
135 x 5
155 x 5
185 x 5

Followed by:
5 rounds of:
10 rows with 45 lbs. (free weight/machine)
10 bicep curls with 25 lb dumbbells
10 tricep extensions with a 40 lb. bar
12 KB swings with a 35 lb. KB

Finished up the 5th set with the 40 lb. bar over my head and dropped it onto my foot!! Ouch, my shin was all messed up and my foot was throbbing!

Finished with 45 minutes on the elliptical level 10
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Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 07-03-2014, 02:32 PM   #107
Tim Alford
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Re: Tim's Life Changing Workout Log

Went in today but my foot is still pretty banged up (see last post) and the "movie room" was showing The Patriot. Since tomorrow is July 4th I would be un-American to not watch it!

45 minutes on the elliptical at level 11. Good sweat, good movie. Let the foot heal.
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Henry: You're not afraid of competition, are you Shawn?
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Old 04-12-2016, 10:49 AM   #108
Tim Alford
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Re: Tim's Life Changing Workout Log

Well....I've been working out the last 9 months or so at a globo gym in Columbus (Victory Fitness) and I started doing Barbell Shrugged "Weight Gain Challenge" 5 weeks ago. For accountability sake I wanted to write down my workouts and thoughts. So here goes.....


Meso 2 Week 1 Workout 1
Power Snatch
45 x 5
45 x 5
65 x 2
85 x 2
95 x 2
105 x 2
115 x 2
135 x 1

2 Power Cleans + 2 Power Jerks
45 lbs.
95 lbs.
115 lbs.
135 lbs.
155 lbs.

Front Squats
95 lbs. x 5
115 lbs. x 5
135 lbs. x 5
155 lbs. x 5
175 lbs. x 5
155 lbs. x 5 (3 sets)

Then did 10 minutes on the treadmill (incline 10, speed 3.6)
Wasn't feeling 100% today.
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 04-14-2016, 07:51 AM   #109
Tim Alford
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Re: Tim's Life Changing Workout Log

M2W1W3

I missed workout 2 because of laziness. Here's workout 3 though!

Clean
45 x 5
45 x 5
95 x 5
115 x 3
135 x 3
155 x 2
175 x 1
185 x 1 (ties PR)
195 x 1 (fail)
195 x 1 (fail)
195 x 1 (fail)
On all three of those PR attempts I had the bar up high enough but no aggression in getting under the bar. I'm close.

Squat 3RM then 4 sets at 90% 3RM
135 x 5
155 x 3
185 x 3
205 x 3
235 x 3
205 x 3 (4 sets)

Press 5RM then 4 sets at 90% 5RM
135 x 5
155 x 5
135 x 5 (3 more sets)

Felt blasted after this workout. No conditioning scheduled for today.
Time to recover for tomorrow.
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 04-25-2016, 03:57 PM   #110
Tim Alford
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Re: Tim's Life Changing Workout Log

Today I started with 30 minutes on the treadmill at 10 incline, speed 3.7.
Then..
Front squat
95 x 5
115 x 5
135 x 3
155 x 3
185 x 3
200 x 3 (PR)
Felt heavy, but good.

Snatch
65 x 3
95 x 3
115 x 2
125 x 2

Snatch deadlift with pause at knee
135 x 3
155 x 3
185 x 3
135 x 3

Then 5 rounds of:
10 curls
10 press downs
10 pushups
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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