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Old 09-20-2010, 08:54 PM   #1
James Besenyei
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Jim's Workout Log

OK. Let's give this another go. Here's the outline:

-modified/scaled CF per Brand X & some of my own tweeks
-will follow 3 on 1 off protocol
-Diet=no alcohol, no bread, no sugar--will limit more as time goes on.

Goals
Weight: 289
Diet: Full Primal/Paleo w/intermittent fasting
CF: non-scaled WOD's

That's it. I want to keep it simple this time.
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Old 09-22-2010, 11:49 AM   #2
James Besenyei
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Re: Jim's Workout Log

9/22/10

Chipper (Scaled)

15 Walking Lunges
12 Pullups (Assisted PU Machine: 4@30lbs; 3 @40bls; 5@60lbs)
25 Box Jumps (18" box--I think, I'll have to measure it, could be 20")
15 Tuck Jumps
15 Dips
20 Knees to Elbows
15 DB Swings (40 lbs DB)
30 Situps (Feet locked in place)
12 DB Hang Squat Cleans (30 lbs DB's)
12 Back Extensions
15 Thrusters (45 lbs bar)
15 Rope Pulldowns (84 lbs)

Time: 34 minutes.
__________________________________________________ _______________

Weighed in today at: 323 lbs on the scale @ home
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Old 09-23-2010, 05:02 AM   #3
James Besenyei
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Re: Jim's Workout Log

Buy-in: 30 jumping jacks; 30 crunches; 30 squats; 30 pushups; 30 mountain climbers.

Shoulder Press:

145 x 3
150 x 3
155 x 3
160 x 2
165 x 1
155 x 3
155 x 3
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Old 09-24-2010, 10:08 AM   #4
James Besenyei
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Re: Jim's Workout Log

Weighed in this morning at 319 lbs. This is probably my true weight b/c the first weight was mid day.
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Old 09-25-2010, 12:53 PM   #5
James Besenyei
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Re: Jim's Workout Log

OK, I'm not doing CF at a CF affiliate so WOD's like fight gone bad are difficult to manage. Additionally, I wanted to give the shoulders some more rest. So, I did 5 min on rower, 5 min on bike, 5 min on elliptical, and 3x3x3x3 DL.

Scale at the Y had me at 307 lbs. Not sure which scale is right, home or gym. I'll keep looking at both.
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