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Old 03-02-2007, 03:02 PM   #1
Sean Kane
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Well, I am a newbie to training of this sort in any form. I have been training traditional powerlifting/bodybuilding mix for a few years now with some good gains. This has left me with a decent amount of muscle, but no functional strength. Can barely crank out 8 pullups, and wouldn't dare try a muscle up in public.

So I started Tuesday, this week at a glance:

Tuesday: 10 100m Sprints (my brother has my times around somewhere, they were very slow...lol)

Wed: rest

Thursday: Squats 7x3 45, 95, 135, 185, 225x 3 245x1

Friday: For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

Time- 28-30 minutes (don't have a proper stop watch yet)

Today was a real struggle. The last set of squat cleans were more clean than squat, had to take numerous 3-5 second breaks...walk parts of the run. All in all I learned I have terrible "real world" fitness, which I hope to end that by following the WOD as close as possible.

My goals are to get as lean as possible this summer, while maintaining as much muscle mass as possible...I do not expect to add muscle this time of year. I eat fairly healthy. Lots of chicken, fish, and veggies. Only whole wheat breads and fat free or skim dairy products. Eat black olives, cashews and walnuts for my healthy fats. I originally started to try and loose fat the beginning of this year, and lost 15-18 lbs. But recently my fat loss has slowed to a halt and I kept cutting my cals down to near 1600-1700 cals where I feel like I was starving myself. Now I am back up to 1800-2100 a day and hope that this high intensity training will make up for my extra caloric intake and still put me in a caloric deficit. Please if you have any information that will help me reach my goals it would be much appreciated. Thanks!
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Old 03-03-2007, 10:07 PM   #2
Sean Kane
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Today's workout was TOUGH!!!

3 Rounds of:
Bench-135 lbs x30 (was supposed to use 185!!!)(all broken sets)
Sumo Deadlift to an Upright Row-45 lbs x50 (last 2 broken sets)

Time: 30:56

Really really tough workout! I can't imaging using my bodyweight for the benching part, WOW!
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Old 03-05-2007, 02:03 PM   #3
Sean Kane
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5k Cross Country Run (butt-load of steep hills)

This is the farthest I ever attempted to run. I pretty much speed walked most of it, and ran as best I could the last 1/4 mile. Had a ton of interruptions though. My dog decided to crap in front of neighbors house (3-4 minutes), he (an 80 lb Aeirdale) got attacked by a 6 lb Bichon Freize (had to save him), almost got hit by a car about 3 times, and to top it all off I left my timer sitting at my starting point so I didn't have to worry about accidentally resetting it, and when I got done running to the finish line, my timer was gone! Turns out a Mexican landscaper that didn't speak a word of English picked it up and figured it was mine when he saw me staring blankly at the spot where it used to be. Estimated time, 35 minutes.
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Old 03-06-2007, 02:59 PM   #4
Sean Kane
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Front Squat: 45,95,115,135,155,185,195x3

Meant to go for at least 225 but I think I pulled my left groin on 185. First time I have done these in about 3 years, now if only I could do it without choking myself.
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Old 03-07-2007, 10:38 PM   #5
Sean Kane
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Todays workout was a toughie!

Pullups, Pushups, Jumping Jacks : x50, 30, 20

Time: about 42 mins

Notes: All my callouses turned into blood blisters, then burst. Had blood running down my forearms. Looked awful, especially in a public park. Sets of pullups were all broken, very very broken. Need a lot or work on my kipping.
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Old 03-09-2007, 11:38 PM   #6
Sean Kane
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Nicole

three rounds of:
run 400m
55 lbs db swing x21
pullups x12

Note: don't think my hands will ever heal!
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Old 03-12-2007, 09:57 AM   #7
Sean Kane
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O.K., so my strength and endurance aren't quite what I thought they were.

Supposed to do three rounds of:
95 lb Thrusters x21
45 lb Sumo Deadlift High Pulls x100

Turned out as:
95 lb Thrusters: 1x21, 2 x10 (all sets broken)
45 lb Sumo Deadlift High Pulls x50 (all sets broken)

Time: 24:30

Hell, I am broken. But I had to scale the workout down to complete it at a fast enough pace with my current fitness level.
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Old 03-13-2007, 08:55 PM   #8
Sean Kane
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5 Rounds off:
50' Walking Overhead Lunges @45 lbs
21 Burpees

Time: 21:30

Note- First time doing either exercise, fairly happy with my time. Had to lay down after the last Burpee for about 5 minutes...GOOD STUFF!!!
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Old 03-13-2007, 09:39 PM   #9
Kevin Burns
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Sean,

Great stuff. I've started tracking my own workouts as it seems to keep me more honest.

One thing though. Don't lay down after a workout. I know its hard but at least walk around for 5 minutes. Your heart has to work much harder when you lay down immediately after stopping a workout. Better to keep the blood flowing as you allow your HR to come back into normal range.

You'll also recover faster doing an active recovery.


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Old 03-14-2007, 12:47 PM   #10
Sean Kane
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Jack-Knife Pushups-30
Pullups- 10
Jack-Knife Pushups- 20
Pullups- 20
Jack-Knife Pusupsx 10
Pullups- 30

Time: 13:17

Notes- First time doing these type of pushups. Was supposed to do handstand pushups, but am not quite ready for those just yet. All sets were broken except for first set of Jack-Knife Pushups. Overall pretty happy with myself today. GOOD EFFORT!
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