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Old 07-21-2010, 10:43 AM   #1
Ryan Seay
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Ryan's Phantom Workout/Food Log

So I've been crossfitting on and off for, what, 16 months now? I guess its about time I started logging some stuff. I have noticed a lot of improvements in my performance lately and I want to start recording these things before my progress starts to slow. Fitness has become much more to me than the way my body looks. I love seeing the times go down, loads go up, and feeling like a champ every day when I walk out of that gym. My "exertion" headaches have become much more infrequent and less intense. This is partly due to better hydration habits and some light stretching in my neck. Here are the times for my last 3 days.

Sunday 7-18

15 handstand push-ups
15 box jumps
15 ring dips
15 box jumps
15 close-grip pushups
15 box jumps
15 pushups
15 box jumps

4:10

Monday 7-19

Front squat, peak set of 3
205 lbs

metcon:

20 front squats at 2/3 todays peak (135)
40 single-leg squats
60 squats

5:55


Tuesday 7-20

Weighted pull ups, peak set of 3 (pronated grip)
60lbs

Metcon:

30 muscle-ups for time

11:14

Food:
Meal 1- 5eggs, 3 strips of bacon, sausage patty, cup of black coffee

Meal2- 6oz deli turkey, head of romaine lettuce, handful of almonds

Pre/post workout- 12 oz. coconut water

Meal3- 4 small chicken breaks, 4tbsp guacamole, handful of cheese, chopped tomatoes.
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Old 07-21-2010, 12:12 PM   #2
Meghan Reid
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Re: Ryan's Phantom Workout/Food Log

RYAN SEAY!!!!
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Strength is more than just the number of plates on the bar. It is everything that is overcome with each lift. - Liz Edmonds My log (WFS).
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Old 07-21-2010, 02:04 PM   #3
Ryan Seay
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Re: Ryan's Phantom Workout/Food Log

Also since this is new I'm gonna recap a bunch of my maxes for the record.

Squat: 305
Deadlift: 365
Press: 155
Snatch: 135
Clean and Jerk: 195
Bench Press: 225
Pullups: 30
Muscle-ups: 5


Wednesday 7-21

Rest day

Will be doing some extensive stretching of the lower body. Those front squats and 1-legged squats f'ed me up. Gonna try to go on a long walk later. I worked 10-5 today and I feel like such a couch potato (desk job).

Meal 1- 5 eggs, 1 sausage patty, 3 strips bacon

Meal 2- 12oz deli turkey, head of romaine lettuce, 3 tbsp almond butter, a medium fresh fruit smoothie (made with skim milk, vanilla yogurt, blueberries, banana)

Haven't had meal three yet, but predicting...

Meal 3- 3 chicken breasts, 1/2 large cucumber, 1 head romaine lettuce, 2 tbsp almond butter.
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Old 07-21-2010, 02:04 PM   #4
Ryan Seay
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Re: Ryan's Phantom Workout/Food Log

PS. Hi Meghan!!
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Old 07-21-2010, 02:08 PM   #5
Ryan Seay
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Re: Ryan's Phantom Workout/Food Log

Oh yeah I forgot a couple maxes:
Pullup (pronated grip): 70lbs
Pullup (supinated [sp?]) grip: 80 lbs
Ring Dip: 85lbs

Before under maxes, the "pullup" and "muscle-up" maxes were for reps if that wasnt clear.
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Old 07-22-2010, 08:56 AM   #6
Erin Davidson
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Re: Ryan's Phantom Workout/Food Log

Yo Yo....
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My Log - Crossfit Center City - Other Things
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Old 07-24-2010, 12:39 PM   #7
Ryan Seay
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Re: Ryan's Phantom Workout/Food Log

Thursday 7-22

Deadlift peak set of 3
285 (mobility issues. Rounding in back. Stopped short of true peak)

Metcon

21-15-9 of the couplet
185lb deadlift
Skin-the-cats

12:32



Saturday 7-24

Metcon
"Nasty girls"
3 rounds for time of:
50 squats, 7 muscle-up, 10 hang power cleans at 135 lbs.

12:05

Meal 1- 35g whey protein shake, 1 orange
(workout)

Meal 2/post-workout- 16oz coconut water, 6 whole eggs, 4 celery stalks, 3 tbsp. sunflower seed butter.

Meal 3- 3 chicken breasts, chopped tomato, 3 tbsp. Guac, cheese, sour cream.

Meal 4- tbd.
Hopefully a steak and some romaine lettuce.
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Old 07-25-2010, 10:41 PM   #8
Ryan Seay
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Re: Ryan's Phantom Workout/Food Log

Sunday 7-25

Metcon:

10 rounds for time:

5 clapping pushups
10 double-unders
15 squats

10:19

Felt like my metcon was weak today. I had to break up a lot of the squats just becuase of the overwhelming "bad feeling" as Mikko says. Hopefully just due to lack of carbs today.


Meal 1- 1 kiwi, some watermelon and cantelope, 2 large chcken breasts, 1 egg

Meal 2- Large spinach salad with chicken breast, cucumbers, feta cheese, and tomatoes, 1 filet of catfish.

Meal 3- 10 oz. deli chicken breast. 1 large head romaine lettuce, 1 handful blueberries, 1 handful almonds.

3 delicious beers on tap.


Just started a trombone workshop in New York today so I'm going to be really busy with that. Will still get in metcons but no strength work due to limited time and equipment.
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Old 07-26-2010, 10:24 PM   #9
Ryan Seay
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Re: Ryan's Phantom Workout/Food Log

Monday 7-26

Metcon

400m walking lunge with 5 burpees every minute on the minute.

8:57


Meal 1- 5 small eggs, 3oz. Deli chicken, handful of blueberries

Meal 2- Large fruit smoothie with 1 scoop whey protein, 8 oz. Deli turkey

Meal 3- 6 eggs, 2oz. Deli roast beef, 3 slices monterey jack cheese.


Found a new workout buddy for this one. She did great. Beat me by 15 seconds! We'll be doing something together tomorrow as well. Can't decide what yet, something with no equipment! Any suggestions??
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Old 07-27-2010, 07:46 AM   #10
Meghan Reid
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Re: Ryan's Phantom Workout/Food Log

That. Sounds. AWFUL. And awesome.
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Strength is more than just the number of plates on the bar. It is everything that is overcome with each lift. - Liz Edmonds My log (WFS).
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