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Old 04-26-2016, 06:32 AM   #111
Tim Alford
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Re: Tim's Life Changing Workout Log

45 minutes on the treadmill incline 14, speed 3.7 = 600 calories burned
Then
2 Cleans + 2 Jerks
95
95
135
135
155

Clean Deadlift
155 x 3 (3 rounds)

Press
95 x 5
95 x 5
115 x 5
125 x 5

Not feeling super energetic today.
Finished with a small couplet of:
4 sets
8 DB shoulder presses (25 lbs.)
8 DB curls per arm (25 lbs.)
then 25 push ups and 3 sets on the chest press with 180 lbs.
Good sweat today.
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Old 06-21-2016, 08:44 AM   #112
Tim Alford
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Re: Tim's Life Changing Workout Log

Getting back into the swing of things after 2 weeks out on vaca and then laziness set in.

5 minute brisk walk incline 8

Press
45 lbs. x 10
45 lbs. x 10
65 lbs. x 10
75 lbs. x 10
75 lbs. x 10

6 rounds
25 air squats
15 DB skullcrusher's

finished with 100 sit ups on the ab cruncher

Good sweat.
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Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 07-01-2016, 06:10 AM   #113
Tim Alford
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Re: Tim's Life Changing Workout Log

My wife and I joined the local YMCA so that we could workout together and they offer childcare. So, I've been going and doing a good deal of cardio and a little lifting. The Y is always PACKED and there isn't much space to do a lot so my workouts are scattered. However, I need to get back on the 5 am train and get to the gym by myself in the morning.

Today's workout:

21-15-9
Deadlifts (135 lbs.)
Box Jumps

Then...

Rowed 1,000m

Then...

20 minutes on a treadmill at an incline of 10 speed of 4.0

Then...

12-10-8
Weighted AB mat sit ups (25 lbs.)
Good Mornings (45 lb bar)
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 10-03-2016, 07:58 AM   #114
Tim Alford
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Re: Tim's Life Changing Workout Log

10 minute warm up on the elliptical plus stretches, then...

Hang Snatches

5 reps at 45 lbs.
5 reps at 65 lbs.
5 reps at 85 lbs. (x3)

Back Squats

5 reps at 45 lbs.
5 reps at 95 lbs.
5 reps at 135 lbs.
1 rep at 155 lbs.
5 reps at 135 lbs.
1 rep at 175 lbs.
5 reps at 135 lbs.
1 rep at 185 lbs.

Metcon

15-9-6

Calories on a rower
Burpees
Shoulder to overhead (70 lbs.)

First day back.
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Henry: You're not afraid of competition, are you Shawn?
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Old 10-05-2016, 08:14 AM   #115
Tim Alford
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Re: Tim's Life Changing Workout Log

Today was conditioning with a little strength at the end.

5 minutes elliptical then stretching

150 single unders
6 thrusters (85 lbs.)
6 pushups

100 single unders
8 thrusters (85 lbs.)
8 pushups

50 single unders
10 thrusters (85 lbs.)
10 push ups

That was surprisingly hard.

3 sets of 8
Push press (85 lbs.)

Tomorrow is cleans and front squats!
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 10-06-2016, 08:40 AM   #116
Tim Alford
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Re: Tim's Life Changing Workout Log

Sore.

Warm up and stretch.

Hang Cleans

45 lbs. x 5
45 lbs. x 5
95 lbs. x 3
95 lbs. x 3
115 lbs. x 3
115 lbs. x 3
125 lbs. x 3

Front Squats

45 lbs. x 5
95 lbs. x 5
115 lbs. x 1
95 lbs. x 5
135 lbs. x 1
115 lbs. x 5
145 lbs. x 1

I went too light on the front squats for the 3-1-3-1-3-1 rep set up.

33 minutes on the elliptical between level 6 and level 11.

Pretty sore, decided to skip the metcon and do "cardio" instead. Hopefully going to the gym tonight and I'll do the metcon and then more cardio.
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 10-07-2016, 10:15 AM   #117
Tim Alford
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Re: Tim's Life Changing Workout Log

Last night I did 45 minutes on the elliptical, steady cardio. Level 6-11. Nothing crazy.

This morning:

Metcon

10-10-12 3 rounds

Barbell Row 85 lbs.
Deadlifts 135 lbs.
Wallballs 16 lbs.

Was supposed to go 5 rounds, but I was tired.

25 minutes elliptical to finish
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 10-11-2016, 06:27 AM   #118
Tim Alford
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Re: Tim's Life Changing Workout Log

Yesterday I did:

Hang snatch

45 x 5
65 x 3
85 x 3 (2 sets)
95 x 3 (2 sets)

Back squat

45 x 5
95 x 5
135 x 3
185 x 3
195 x 1
185 x 3
205 x 1
185 x 3
215 x 1

then

30 minutes elliptical

went to the Y later that night and did 60 minutes on the elliptical level 6-11
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 10-19-2016, 10:50 AM   #119
Tim Alford
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Re: Tim's Life Changing Workout Log

Worked out a few days and forgot to post.

Last night:

18-15-12

Deadlifts (135 lbs.)
Push ups

15-12-9

Deadlifts (135 lbs.)
Chest Press (90 lbs.)

Back is FRIED
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 01-23-2017, 08:36 PM   #120
Tim Alford
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Re: Tim's Life Changing Workout Log

Day 1 of Barbell Shrugged

Snatch deadlift
135 x 5
135 x 5
155 x 5
135 x 3
155 x 3

Press
45 x 10
65 x 5
95 x 5 (5 sets)

6 rounds
10 step ups
10 sit ups
10 push ups

20 minutes treadmill incline walk
__________________
Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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