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Old 05-22-2013, 10:56 AM   #41
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

5/21/13 Lifting

10-7-4-1
Flat Bench
Weighted Dips

135, 45
185, 70
225, 90
245, 115

1RM on my Bench. Still one of my weakest exercises.

Came back later for more weighted dips and Chest Fly Sled Pulls with 90lb plates, 3x15

Then, Close Grip Bench burnout of 95lb

26, 31 Reps

dead.

METCON

"Diane"

21-15-9
Deadlift 225lb
HSPUs

4:28

I was pretty pumped with this. I did all the DL's unbroken and basically repped through them hard. Finished the first 21 in 40 seconds. HSPU's is what got me. I kipped everyone and did 14 and 7 the first round, then 5, 5, 5, then 3, 3, 2, 1. My shoulders were dead and kept no repping which was really ****ing me off. BUT, Rome wasn't built in a day.
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DL-475/CL&PR-275/BS-355/FS-345/SN-194/Fran-2:31/FGB-504 reps/HalfMar-1:25:57row
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Old 05-23-2013, 07:50 AM   #42
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

5/22/13 METCON

For Time:

1 Mile Run
20 Pull Ups
5 Squat Cleans 155
800m Run
30 Pull Ups
10 Squat Cleans
400m Run
40 Pull Ups
15 Squat Cleans

22:31

Pretty brutal. Killed the runs but the last 15 Squat Cleans were pure hell. Not to mention it was 78 with like 1000% humidity.
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Old 05-23-2013, 08:43 AM   #43
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

5/23/13 METCON 1; 11 AM

For Time:

100 Ring Dips
100 24" Box Jumps
100 Toes-to-Ring
50 HSPU's

26:20

HSPU's took me a good 1/3 of the time for this workout. Suck.
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Old 05-28-2013, 03:42 AM   #44
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

5/23/13 METCON 7 PM

Every 15 seconds repeat the reps for 20 rounds (5min) of the same exercises then move to the next exercise:
Advanced:
4 Wall Balls 20/14
2 Roll-Outs (Feet)/5 (Knees)
4 KB Swings (70/35)
5 Push-Press 75/45
3 Burpees

0 Rounds Missed

Pretty surprised that I didn't miss a round. Every exercise was also right between the 8-10 second mark every 15. Conditioning is getting much better and muscle endurance starting to gain as well.

5/24/13 METCON

For Time:

18-15-12
Thrusters 95/65
Box Jumps 30″/24″
Burpees
Toes to Bar

11:07

Did every exercise unbroken which I was pumped about. Thrusters are still effing miserable. Then I left right after for the shore. Today is going to be interesting.
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DL-475/CL&PR-275/BS-355/FS-345/SN-194/Fran-2:31/FGB-504 reps/HalfMar-1:25:57row

Last edited by Cody Fletcher : 05-28-2013 at 03:46 AM.
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Old 05-28-2013, 12:46 PM   #45
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

5/28/13 METCON 8 AM

For Time:

Filthy Fifty Intrepid Style
For time:
50 Box jump, 24″/16″
50 Pull-ups/Jumping Pull-Ups
50 KB Swings 70/35
50 Overhead Lunges w/Medicine Ball 20/14
50 Toes to Bar
50 Push press 75/45
50 Supermans
50 Wall balls 20/14
50 Burpees
50 Double unders

22:15

This was pretty brutal at 8 am after a 3.5 day binge fest at Manasquan. May have partaken in a little too much booze and/or other activities that didn't make me feel too hot. But, still thought I did pretty good. I'm going to give it another go tonight at 6:15 with a different approach so. more to come.
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Old 05-28-2013, 01:30 PM   #46
Richard Macaulay
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Re: Workout Log for a Garage Gym Monster

Awesome work mate.

Are you programming yourself?

Richard
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Old 05-29-2013, 10:00 AM   #47
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

Thanks Richard! I appreciate the support and thanks for reading.

These are all typically the workouts that are scheduled for our Garage Gym, Intrepid Gym in Hoboken, NJ. A few of the heavier loaded ones or more intense +30min workouts typically are ones that either myself or the gym owner program for ourselves. We both did, what we thought, was fairly well in the open this year but have really taken a stance and trying to prep for hopefully a regional qualifying spot next year.

Keep on reading and hopefully these will give some ideas for workouts to other people!
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DL-475/CL&PR-275/BS-355/FS-345/SN-194/Fran-2:31/FGB-504 reps/HalfMar-1:25:57row
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Old 05-29-2013, 11:41 AM   #48
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

5/28/13 METCON 6:15 PM

For Time:

Filthy Fifty Intrepid Style
For time:
50 Box jump, 24″/16″
50 Pull-ups/Jumping Pull-Ups
50 KB Swings 70/35
50 Overhead Lunges w/Medicine Ball 20/14
50 Toes to Bar
50 Push press 75/45
50 Supermans
50 Wall balls 20/14
50 Burpees
50 Double unders

20:30

1:45 better than this morning! Solely, I think, from having more energy and I actually did jumping lunges instead of walking lunges with the OH Med Ball. Much harder transition into DU's from Burpees, shoulders were dead.

5/29/13 Lifting 10 AM

OLY Lifts

Snatch: 85x6, 135x8, 155x1
Cl&Jerk: 135-2J's, 165-2J's, 205-1J, 245-No Jerk (upset I couldn't get my Jerk on my PR but I was a little dead from yesterday and the Snatches)

Back Squats: 135x5, 225x4, 275x2, 315x1

Legs were pretty dead after all this. And saving for a lot of Squat Cleans in tonights WOD.
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DL-475/CL&PR-275/BS-355/FS-345/SN-194/Fran-2:31/FGB-504 reps/HalfMar-1:25:57row
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Old 05-29-2013, 04:48 PM   #49
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

5/29/13 METCON

For Time:

Men/Women
21min AMRAP
30 1-Arm KB Swings (eye level) 70/35
10 Squat Cleans 135/75
30 Ring Push-Ups
10 Hand Stand Push-Ups
30 Med Ball Sit-Ups

312 reps (2 Rounds, 12 sit-ups)

Pretty tough. Did alternating on the swings. The sit-ups were also ball to knees, back down then ball off the wall for 1 rep. Pretty exhausting.
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DL-475/CL&PR-275/BS-355/FS-345/SN-194/Fran-2:31/FGB-504 reps/HalfMar-1:25:57row
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Old 05-31-2013, 03:55 AM   #50
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Re: Workout Log for a Garage Gym Monster

5/30/13 Lifting 10 AM

Chest and Shoulders:

Max Reps HSPU's, 5 sets

3 Paralletes
4 Straight
8 Kipping
7 Kipping
5 Kipping

Max Reps Weighted Dips

11 - 45lb plate
11 - 45lb plate
10 - 45lb plate
9 - 45lb plate
8 - 45lb plate

Burnout

Max Reps, Max Speed Flat Bench

18 - 135lb
31 - 95lb
52 - 65lb

NOTE: That last Speed Bench burnout was one of the best chest exercises I've ever done. COMPLETE exhaustion and I couldn't even pick my hands up over my head when I was done.

5/30/13 METCON 5:30 PM

For Time:

4 Rounds
25 Box Jumps 30"
25 KB Swings 105lb
25 Roll-Outs from Knees

22:07

I've now nicknamed the 105lb KB we have Deebo. Because every GOT-DAMN time I use it, it knocks me the f*** out. Just pure pillaging of my body. But, gotta go heavy to get better. BJ's and Roll-Outs were pretty easy, kept consistent pace and went unbroken.
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