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Old 01-05-2009, 10:48 AM   #1
Philip Rogers
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Phil's workout and nutrition log. 1/5/2009 and beyond.

Brief history:

My name is Phil, I am 25 years old and I've been lifting weights for roughly 5 years. I stopped progressing in my regular "weight training" program and someone referred me to crossfit.com. I tried a few WOD's and got hooked. 5 years ago I was 396lbs, and I am hoping crossfit, crossfit endurance, and a strict Zone diet can help me get lean, FINALLY! I officially started "The Zone" yesterday with mostly paleo food choices, and very limited grains, etc.. I am starting the zone with 18 blocks per day split between 4 meals and one 2 block snack.

Starting weight:

1/04/2009 - 5'8" - 223lbs

Goal weight by 4/05/2009 - 185-190lbs.

Other goals:
5K in under 24 minutes

Last edited by Philip Rogers; 01-05-2009 at 10:51 AM.. Reason: Added "other goals"
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Old 01-05-2009, 12:14 PM   #2
Philip Rogers
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Re: Phil's workout and nutrition log. 1/5/2009 and beyond.

1/5/2009

Bodyweight: 219lbs

Today's workout: "Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partitioned reps for 20 sets of 5 (pull ups), 10 (push ups), and 15 (Squats).

Total time: 46:13

My first mile run was 7:23 and the last mile was around 9:40.

This is not a very good time, but the first time I attempted this workout (about 2 months ago), I could not finish and I was already over an hour into the workout.

I'm looking forward to the clean and jerk workout tomorrow.
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Old 01-06-2009, 07:05 PM   #3
Philip Rogers
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Re: Phil's workout and nutrition log. 1/5/2009 and beyond.

1/6/2009

Body weight: 218.4

AM workout from crossfitendurance.com:

3/4 mile run on 7% incline - rest 1 minute - another 3/4 run on a 7% incline. First set was 8:17 and the last set was 8:10. Running on an incline is a lot more difficult than I expected.

PM workout from crossfit.com:

"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed."

Couldn't get to the gym, so I used a 24kg kettlebell and performed reps of clean and jerk with each arm. I increased the rest/set time to 1:30 since I was doing single arm clean and jerk.

Got to ten reps (10 rounds) and I was unable to continue further.
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Old 01-07-2009, 05:59 PM   #4
Philip Rogers
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Re: Phil's workout and nutrition log. 1/5/2009 and beyond.

1/7/2009
Weight: 217.4
Zone/paleo: 18 blocks

Workout today from crossfitendurance.com:

Not as rx'd because I was struggling like an SOB after the first 2 miles for some reason. I figured I shouldn't push it since running 6 miles isn't exactly my thing anyway.

2 miles- 16:20
Rest 5 minutes
1 mile- 8:34
Rest 3 minutes
1 mile- 8:46
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Old 01-09-2009, 09:38 AM   #5
Philip Rogers
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Re: Phil's workout and nutrition log. 1/5/2009 and beyond.

1/8/2009

Body weight- 217.2

WOD - crossfit.com

Deadlift 5X3

This is one of the first times I have done deadlifts since being back in the gym. There was some pain, so I switched to sumo style deadlifts and that seemed to help. I'm happy with these considering the circumstances.

225X3, 275X3, 315X3, 335X3, 335X3, 335X1


1/9/2009

Bodyweight- 218lbs

WOD - Crossfit.com

Hang Power Cleans- 7X1

Same deal heal, I'm still getting used to rapid movements, so I'm pretty happy here, as well.

135X1, 145X1, 160X1, 170X1, 175X1, 175X0.5, 175X1, 175X0.5

I missed 175 twice and my form was a bit off, so I couldn't flip the bar. I'm hoping to see big increases in both the deadlift as well as clean and press movements in the near future.
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Old 01-09-2009, 10:43 AM   #6
Joey Shannon
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Re: Phil's workout and nutrition log. 1/5/2009 and beyond.

Quote:
Originally Posted by Philip Rogers View Post
1/8/2009

Body weight- 217.2

WOD - crossfit.com

Deadlift 5X3

This is one of the first times I have done deadlifts since being back in the gym. There was some pain, so I switched to sumo style deadlifts and that seemed to help. I'm happy with these considering the circumstances.

225X3, 275X3, 315X3, 335X3, 335X3, 335X1


1/9/2009

Bodyweight- 218lbs

WOD - Crossfit.com

Hang Power Cleans- 7X1

Same deal heal, I'm still getting used to rapid movements, so I'm pretty happy here, as well.

135X1, 145X1, 160X1, 170X1, 175X1, 175X0.5, 175X1, 175X0.5

I missed 175 twice and my form was a bit off, so I couldn't flip the bar. I'm hoping to see big increases in both the deadlift as well as clean and press movements in the near future.
Great Job Phillip!! My wife and I just started the zone together. For her it is weight loss and for me it is bodyfat loss. I guess we need to step up the workouts like you have and see some great results as you have. Things have been crazy around the house so we haven't gotten but 3 to 4 workouts in the past 7 days. Keep up the good work man!
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Old 01-09-2009, 03:03 PM   #7
Philip Rogers
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Re: Phil's workout and nutrition log. 1/5/2009 and beyond.

Hey Joey, good luck to you and your wife! What are you goals and current stats?

Have you started working out crossfit or will you be starting soon?
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Old 01-09-2009, 05:15 PM   #8
Joey Shannon
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Re: Phil's workout and nutrition log. 1/5/2009 and beyond.

Quote:
Originally Posted by Philip Rogers View Post
Hey Joey, good luck to you and your wife! What are you goals and current stats?

Have you started working out crossfit or will you be starting soon?

I've been doing it for a while now, but my wife has just started and we both just started the zone.
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Old 01-10-2009, 08:15 AM   #9
Philip Rogers
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Re: Phil's workout and nutrition log. 1/5/2009 and beyond.

Quote:
Originally Posted by Joey Shannon View Post
I've been doing it for a while now, but my wife has just started and we both just started the zone.
That's great and I see you got your firefighter buddies doing it too. That's good because when I was volunteering a few years ago.. well.. Those guys ate like kings pretty much every night and the only exercise they usually got was when they went out on a call. Firefighters and Police Officers should always try to stay in the best shape possible, IMO. Kudos to you, man.
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Old 01-10-2009, 08:26 AM   #10
Philip Rogers
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Re: Phil's workout and nutrition log. 1/5/2009 and beyond.

1/10/2009 - BW: 216.4lbs - Zone 18 Blocks.

4 rounds for time:
Run 400 meters
15 modified a tad handstand pushups (tip of toes on high box)
15 pull ups

Total time: 19:38

Rest 10 minutes.
--------------------------

Crossfitendurance workout.

3 rounds of 1/4 mile, 1/2 mile, and 1 mile intervals. Rest amount of time it takes to complete the first interval before moving to the next one.

I did this on the bike because it was crappy outside and the treadmil probably would be the best place to do the 100m, 200m, and then 400m. It was incredibly boring and I will find a way to run instead of bike in the future.

Total time with rest periods: 44 minutes.


I feel great besides that. My body is meshing really well with the zone on 18 blocks. I felt lethargic and then hungry yesterday later in the afternoon and evening, but that is only because I have been having a really difficult time sleeping lately. After I ate my evening meal, hunger subsided. My workouts have been good, and I can see a slight difference in the mirror, even though most of the lbs lost have been water.
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