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Old 06-27-2011, 04:18 PM   #1
John McCord
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John's Overdue Workout Log

Not 100% sure how to start this but this is my first attempt at an online "WOD" Log, or any workout log for that matter.

My exercise history is crap, doing lots of calisthenics with LSD runs as part of Unit PT, breaks in training lasting months, eating ****, drinking too much beer...etc, etc.

4 months ago I began working out with barbells for the first time in years and I've seen a good increase in my strength and overall composition (ie. gut size). I enjoy doing barbell work as wells as Gymnastic/Plyometric fun stuff. Kettlebells are also one of my favorite tools to use by far.

My goals for now (short term) include gaining more strength, reducing my “waist size” to fit the views of the AF, multiple dead hang pull-ups (I’ve never been able to do these….EVER) and break 400 on the DL. Long term goals include learning Olympic Lifting and more advanced Gymnastics movements (Muscle Up, L-sits, Planche) and to be overall more Badass.

for viewing and support.
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Old 06-27-2011, 04:31 PM   #2
John McCord
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Re: John's Overdue Workout Log

The quest to Badass-ness begins today, with actual programming, however simple it may be.

Warm-up

5:00 C2 Rower/Dynamic stretching

BS
45# 2x5
70# 1x5
110# 1x4 (supposed to be 1x3, oh well)
145# 1x2
185# 3x5

Press
45# 2x5
55# 1x5
70# 1x3
85# 1x2
100# 3x5

Pull-ups
3x5 - 25# assisted
I have bands for this, normally I use the blue Iron Woody band but I left at the barracks so I used the big assist machine. I started this a few months ago and needed 70# to do this. Its getin there.


That was it for today, i'm following the Lascek S&C Programming from the forums, looked simple enough for me to follow and still provided for conditioning workouts that I need.
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Old 06-28-2011, 02:39 PM   #3
John McCord
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Re: John's Overdue Workout Log

Power Cleans today, I suck at these but I enjoy doing them. It’s not easy getting them done due to limited space so I have to wait until the gym is relatively empty. Not having bumper plates adds and extra amount of suck to it.

PC
45# 2x5
70# 1x5
90# 1x3
110# 1x2
135# 5x3

Dips (AMRAP x3)
1x10
1x8
1x7

Conditioning
20” Box Jump x10/1.5 Pd KB Russian Swing x15
5:00 AMRAP
3 Rounds+ 3 Box Jumps

I was working in a Control Center so I had to get someone to take my post to go to the gym, after the workout, trying to chug a shake, shower, change, grab chow from the DFAC and get back to the control center is almost a workout in itself. Got back to work still sweating. Good fun.
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Old 06-29-2011, 12:46 PM   #4
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Re: John's Overdue Workout Log

Skill Day

Swam 1 mile.

Didn't really time it but it took a little under an hour. Working on swimming form and trying to complete the rest of this Gibraltar Challenge, less than 100 laps to go for that. Pretty good for "Active Rest" either way.
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Old 06-30-2011, 03:28 PM   #5
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Re: John's Overdue Workout Log

Squat/Bench Day

C2 Warm up

BS

45# 2x5
75# 1x5
110# 1x3
150# 1x2
190# 3x5

Bench

45# 2x5
75# 1x5
105# 1x3
135# 1x2
155# 3x5

Dips (AMRAP x3)

9-7-8 (24 total)
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Old 07-01-2011, 03:22 PM   #6
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Re: John's Overdue Workout Log

7/1/2011 Part 1

Deadlift - My favorite lift.

135# 2x5
200# 1x3
285# 1x2
340# 1x5

Saw stars on the 4th rep., still finished the set. Good DL workout for me, felt good, enjoyed it.

Had to split the w/o today due to limited time allotted at the gym, will do the metcon after work...more to follow.
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Old 07-01-2011, 10:03 PM   #7
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Re: John's Overdue Workout Log

7/1/11 Part 2 (Technically 7/2/11, however I work nights so I always use the date I woke up to)

4x
400m run
50 Squats


19:41.17 Rx

First time not scaled. That's a bastard of a tough Metcon! I wanted under 20, I got it....good enough.

Tomorrow might be some stretching and Skill work, feeling pretty smoked and I found out that I'll have mandatory PT on Sunday, which was programmed rest.
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Old 07-04-2011, 08:04 AM   #8
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Re: John's Overdue Workout Log

7-4-11

Tough time getting in on the power rack, don't usually like going when its this busy but we are having a BBQ later so I had to get it done.

Squat

45# 2x5
75# 1x5
115# 1x3
155# 1x2
195# 3x5

Press

45# 2x5
55# 1x5
70# 1x3
85# 1x2
105# 3x5

Pullups 3 x 10 sec negative - Had to use a playground,bar was about 3" in diameter which added a little variety.

BBQ time.
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Old 07-05-2011, 03:24 PM   #9
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Re: John's Overdue Workout Log

4-5-2011

Kinda in a funk today but I still managed to go to the gym...which helps anyway. Plus, found out that the gym is going 24 hours, which is good news.

Power Clean

45# 2x5
75# 1x5
95# 1x3
115# 1x2
140# 5x3

Dips
11-8-6

Conditioning

4x500m Row/1 min rest

1:47.4
1:50.4
1:56.1
1:53.2
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Old 07-07-2011, 07:28 AM   #10
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Re: John's Overdue Workout Log

7-7-11

Skipped yesterday (Skill Day) because I was in the control center again, oh well.

Woke up today and did some fasted cardio.

1000m swim

Took about 40 min with breaks (in pool).

Here's my take on fasted cardio. All the success is anecdotal and there's no science to prove it effectiveness, but, I come from the military, and if you've ever been to a military school (Basic, Tech/AIT, etc..) pretty much all cardio is fasted, ie. you wake up early as **** and do all kinds of cardio before breakfast, and I lost a ton of weight in BMT. (There are obviously other factors to that as well). Just mu $.02.
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