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Old 06-11-2010, 02:59 PM   #1
John Stone
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14 Weeks Log

I've been setting up a home gym to start CFing and strength training seriously, and I thought I'd use this forum to start a 13 week log to track my progress.

I ended 2009 as a chubby middle-aged guy and decided to get back into the same conditioning I was in 18 years ago when I was a Marine.

In January my 1 mile run time was 10:34, and I couldn't CJ 115 lbs. 6 months later my 1 mile is 7:12 wearing VFF's and my CJ and Press is up to 185 lbs. There is, however, a limit to what progress I can make on my own, so I am ready to jump in.

My garage gym is under-way -- by the end of next week I should be able to do almost all the WODs as RX'd (for now I have to substitute out of things like pull-ups and muscle-ups and GHD). I have a VersaClimber Pro that I'll be substituting for the Concept2 stuff.

My overall goal is to improve my physical conditioning, explosive power, and strength. I already follow a medium-strict Paleo diet (I occasionally eat organic sour-dough bread, organic brown rice, natural vanilla ice cream, and a lot of my protein now comes from a natural protein mix and organic milk). I eat no processed foods though (excepting the above), no sodas or anything like that (gave all that up this year cold turkey).

I'll post starting stats at the beginning and end to see what (if anything) changed.
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Old 06-11-2010, 03:02 PM   #2
John Stone
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Re: 14 Weeks Log

Week 0

Still setting up my home gym. Rogue rack, weights, accessories et cetera hasn't arrived yet. About half of my flooring, and the heavy bag, did arrive and I got that set up. Then I did the WOD.

FRIDAY 100611
15 rounds for time of:
5 Pull-ups (no pull-up bar, subbed Dips off two kitchen chairs and a ladder)
10 Push-ups
15 Squats


10:45
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Old 06-11-2010, 10:54 PM   #3
John Stone
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Re: 14 Weeks Log

Me:

35 / male / 6' 0" / 260 lbs

From the top down
17" Neck
52" Chest
16" Biceps
40" Waist
25" Thighs
18" Calves

My body fat is somewhere in the 19 - 24% range (depends on the measuring method and margin of error).

Goals: Outside of the basic "get better, faster, stronger" I'd like to see my body fat drop to 16% or lower.

Inside the box, I'm too new to really even know where my current limits are yet. After this 14 week log I'll be able to re-evaluate and set some long-term specific goals. I don't feel comfortable setting "bench X, lift X, run X in under Y" goals right now because I don't really know what's realistic yet.
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Old 06-12-2010, 10:57 PM   #4
John Stone
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Re: 14 Weeks Log

Today was a Rest day.

Spent the morning setting up the thai bag.
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Old 06-13-2010, 11:48 PM   #5
John Stone
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Re: 14 Weeks Log

WEEK 1

SUNDAY 100613

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips (sub regular Dips since I do not have Rings)

7:26


Finished setting up my thai bag, gave it a thorough beating after I finished the WOD.

Last edited by John Stone : 06-13-2010 at 11:50 PM.
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Old 06-14-2010, 09:57 AM   #6
John Stone
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Re: 14 Weeks Log

MONDAY 100614

For time:
Row 500 meters (sub VersaClimber)
Body weight Bench press, 30 reps (sub 205 lbs -- all I own, currently)
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps


25:03
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Old 06-15-2010, 10:01 AM   #7
John Stone
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Re: 14 Weeks Log

TUESDAY

"Fran"

Three rounds, 21-15- and 9 reps, of:

95 pound Thruster
Pull-ups (sub push-ups, I don't have a pull-up bar)


7:42
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Old 06-16-2010, 10:45 AM   #8
John Stone
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Re: 14 Weeks Log

REST DAY

30 minutes heavy-bag work (high pace)
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Old 06-17-2010, 02:20 PM   #9
John Stone
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Re: 14 Weeks Log

Warm-up: 30 minutes heavy bag striking (high pace)

Deadlift 1-1-1-1-1-1-1

115 - 165 - 185 - 205 - 215 -215 - 215

1315
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Old 06-17-2010, 11:31 PM   #10
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Re: 14 Weeks Log

FRIDAY

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7 Rounds

This one made me feel nauseous. Worse than Fran, even.
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