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Old 04-22-2012, 12:52 AM   #351
Richard Macaulay
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Re: Mitchell's second workout journal (pls comment!)

Quote:
Originally Posted by Mitchell Beers View Post
Thanks Richard, your quote was from a rest day. I usually work as follows:

First 3 weeks:
Mon: Squat based strength
Tue: Met con <20 minutes
Wed: Upper body based strength
Thur: Rest
Fri: O-lifting
Saturday: Met con >20 minutes

The fourth week is a deload week on Monday and Wednesday, then back to the cycle.

On workout days depending on how I am feeling I may do an extra metcon of 5-10km run in the evening just for fun.
Thanks Mitchell, it looks great. Is this your own programming or an affiliate? If it is your own, are you randomly picking wods?

Great strength numbers my friend.

Richard
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Old 04-22-2012, 09:34 PM   #352
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

23 April 2012

Back squat to box
5x60kg
5x100kg
5x105kg
5x110kg
5x115kg
5x117.5kg

4x10x60kg box step ups
4x10x35lb back extensions

At Finance gym so no belt, which made it harder. Never done this, but 1rm back squat is 155kg, 1rm front squat to box is 135kg. I found the weight really heavy, and box step ups and back extensions made me feel like I was going to faint.

Diet:

Dinner 22/4: 7.5 cups of brocolli, capsicum and asparagus. 150g of pork tenderloin fried in lard. 1 cup of frozen berries
Supper 22/4: Max brenner hot chocolate

Breakfast 23/4: 3 tbsp sultanas, 1/2 cup grapes, whole boiled egg, 45g turkey slice, 4 macadamias
Snack1 23/4: Whole egg, 45g turkey, two raw carrots, two tbsp peanut butter (natural)
Lunch 23/4: Chicken salad, 60g oats in water.

Last edited by Mitchell Brown; 04-22-2012 at 09:42 PM..
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Old 04-22-2012, 09:46 PM   #353
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

Richard, I follow an affiliate's programming for 5 workouts a week. On top of that I address my weaknesses which are most of the gymnastics work outs and running. I did a toest to bar/400m/burpee workout yesterday that i just made up, and some volume work on double unders a couple of weeks ago. So far this is working for me well and i'm not getting too fatigued. Also just stated with Zone.
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Old 04-23-2012, 04:48 PM   #354
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

24 April 2012

7 rounds
1 minute double unders
1 minute 9kg wall balls
1 minute rest

Round 1: 26/20
Round 2: 18/15
Round 3: 55/12
Round 4: 29/15
Round 5: 41/12
Round 6: 55/14
Round 7: 32/16

12 GHD sit ups

Sometimes I managed to link the double unders, sometimes I didn't. Round 3 I managed 35 in a row without bobbing my head.

Diet:
Snack2 23/4: tuna 95g, two carrots in peanut butter
Dinner 23/4: 4/5 cup sweet potato, 1.5 cups brocolli, 1 cup cauliflower, 150g pork tenderloin cooked in lard, 1/4 avocado
Snack3 23/4: one egg, 1 macadamia, 1/2 cup grapes
Snack4 23/4: glass red wine

Breakfast 24/4: 1 capsicum, 1 banana, 1 can tuna 95g, 1 egg, 4 macadamias

Last edited by Mitchell Brown; 04-23-2012 at 04:51 PM..
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Old 04-26-2012, 06:01 AM   #355
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

26 April 2012

Back squat
5x20kg
5x75kg
5x77.5kg
5x82.5kg
5x87.5kg
5x90kg

Press
12x40kg
12x40kg
12x40kg
10x40kg

Bar dips
4x12

Have hit 5x90kg before in the first round (Feb 12), had no spotter so I started off a bit easier.

Have eaten terribly for the past two days. Then,

Dinner 26/4/12: 4 macadamias, 1/2 cup grapes, 3/5 cup sweet potato, 1 whole egg, 3 pieces turkey
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Old 04-26-2012, 04:21 PM   #356
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

27 April 2012

Snatch balance
3x40kg
3x50kg
2x60kg (failed 3rd rep because of balance)

Push Jerk
3x70kg
3x75kg
3x80kg

Front squat
3x3x120kg

Snatch pull
3x3x100kg

Front squats felt pretty easy, could have gone for 5. Snatch pulls didn't really have the technique right, but the weight felt nice and light. Push jerks and snatch balance were a bit heavier.

Breakfast 27/4: whole egg, tuna 95g, apple, mandarin, 1/2 capsicum, 1 cup grapes, 2 tbsp peanut butter, 6 cashews

Last edited by Mitchell Brown; 04-26-2012 at 04:23 PM..
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Old 04-27-2012, 10:46 PM   #357
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

28 April 2012

100m run
50 burpees
200m run
100 push ups
300m run
150 walking lunch
400m run
200 squats
400m run
105 walking lunch

cease workout at 27 min 30.

Started getting pretty legit headache, probably from poor diet, but there was a bit of sun.
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Old 04-30-2012, 02:43 AM   #358
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

30 April 2012

Box jumps
3x2x12kg
2x1x16kg

Low bar back squat to box
5x110kg
5x120kg
5x130kg
5x140kg
147.5kg (F)

4x6 v snaps
3x10x16kg split KB sit ups

147.5kg felt fine until I hit the box, then I couldn't get out of it.
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Old 04-30-2012, 03:13 AM   #359
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

30 April 2012

20 minutes, 12 hand release push ups on the minute every minute

240 in total

Quickest set 15 seconds
Slowest set 22 seconds
Last set 19 seconds
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Old 04-30-2012, 03:24 AM   #360
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

Quote:
Originally Posted by Mitchell Beers View Post
30 April 2012


Low bar back squat to box
5x110kg
5x120kg
5x130kg
5x140kg
147.5kg (F)
These were 3 rep sets, not 5.
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