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Old 02-25-2008, 08:56 PM   #21
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

11:30am
SP 1 Rep 105.117.127.127.132
PP 3 Rep 95-100-110-110-115
PJ 5 Rep 95.95.100.105.110

I think I could have done more weight especially on the push press and push jerk. Form was really tight though with the reduced weight. I rested about 3 mins on the singles and about 2 minutes on the others.

8am 20 oz coffee

830am 1 packet oatmeal

930am 8 almonds

10am 1 kiwi

1pm Protein shake just water, 1 can Tuna in water

2pm 1 serving sunflower seeds, 6 almonds

3pm 1 medium granny smith apple

5pm 1/4 lb eye of round beef

6:30pm cucumber and carrot salad with oil and vinegar

8pm 3 slices turkey, 3 slices bacon, 4oz milk

9pm 1 miller lite

Really hungry today. Lots of intense lifting the last two days so my body really needed it. Squeezed in some more fruits and veggies too. Yesterday I ran Eva on the treadmill and my knee was aggravated so I think I will try my outdoor course that I used a few days back and wrap my knee up tightly. I don't think running on the treadmill was the best idea. I'm going to ice it tonight and make sure I take some anti inflammatory drugs before and after. ...Frustrating!...
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Old 02-25-2008, 10:53 PM   #22
Theresa Meyer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Just noticed you said you're in the Navy--I'm in the AF. What's your job?
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Old 02-26-2008, 09:44 PM   #23
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

5:30pm 28:42. Ran on same street course. Subbed good mornings with broom for back extensions. The additional exercise definately worked the hams/hips. Note-Last week on 400m 50sq x 4, I only did 40 squats each round. Today I did 50 each round. The 5th round 400m run was almost impossible, my legs were fried at this point! Still need to string squat sets together, but found myself doing some broken sets of 15 (which is more than 10's like last time). This of course got harder after each round but this was definately easier this time since the previous 2 workouts weren't so leg focused.

8am 20oz coffee, 1/2 whole wheat bagel

9am 8 almonds, 3 hard boiled eggs

10am 1 kiwi

12pm 1 tilapia filet, 1 cup of mixed veggies

1pm 8 almonds

3pm 1 bell pepper

7pm 1/3 lb lean beef hamburger (no bun) w 3 Tbsp homemade Guacamole (avocado, salt, pepper, garlic powder, lemon juice, onions)

11pm Sleep (Havent played Basketball in a week! Will get on it tomorrow!)


Theresa - I am an Aviation Electronics Technician, right now I fix gear for the F-18's along with other random things, U?
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Old 02-26-2008, 11:27 PM   #24
Theresa Meyer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

I'm a medic!
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Old 02-27-2008, 09:10 PM   #25
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Rest day from Crossfit

12pm Basketball, I am feeling quite explosive...good game of 4 vs 4

8am 20oz coffee

10am 8 almonds

11am 1 medium granny smith apple

1pm 3 slices turkey breast

2pm 1 cup grapes

3pm 8 almonds, 1 bell pepper

5pm Chicken breast with mushrooms and spinach, 1 cup broccoli

7pm 3 strips bacon

Weighed in today at 199!!! (216lbs on Jan 6th) Damn that is awesome. Is it so hard to believe that eating well and excercising hard could make you lose weight, gain muscle, lose fat, and feel good...Imagine?!
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Old 02-28-2008, 07:20 PM   #26
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

3pm 17 minutes. Did 8 reps on both instead of 10. 7 rounds was brutal. Also used reg dips instead of rings. I can do myself some ring dips, but no way can I crank out 70. I did some during my warmup though. The Sumo's got 2x as hard each round it seemed like (broken sets rounds 3-7), I only started breaking up my ring dips in rounds 6 and 7. My heart felt like is was going to explode! This was a HIGH intensity workout. I can't wait til I can fly through it. I had to walk around outside of the gym for a while before I could drive away. Awesome!

8am 20 oz coffee

9am 1 pack oatmeal

10am 1 kiwi, 8 almonds

11am 1 can tuna in water

12pm 2 servings carrots with 1/2 avocado (homemade guacamole)

2pm 8 almonds

4pm Protein Shake (50g, mixed berries, ice, yogurt, and some fresh coconut)

6pm Smoked sausage and Mac+Cheese

8pm 1 cup frozen yogurt

My legs are still sore from 2 days ago. I took a contrast shower tonight and feel a little better. I really hope I'm ready to go for squats tomorrow.
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Old 03-02-2008, 01:10 PM   #27
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

FRIDAY

Back Squat 3-3-3-3-3 reps (no way, ham's are def hurting (not in a good way))

Sub-Run 5k

4pm - Ran at 26:45. I thought I was going faster than this, but also, I was on a neighborhood street course so I'll have to compare my times to this course. Felt really good, I used a light knee wrap and didn't have any pain to complain of

8am 20 Oz Coffee

9am 1 Pack of Oatmeal

10am 1 medium granny smith apple

12pm 1/3 lB??? grilled chicken with one bell pepper

2pm 1 kiwi

6pm 1 taco, 3 beers

8pm 6 boneless wings, 3 beers

1am sleep
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Old 03-02-2008, 01:13 PM   #28
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

SATURDAY

Well there is a Crossfit Level I Cert going on at the gym, and I think today will be a total "rest day" Not feeling well and my legs are still hurting.

9am - Jack in the Box hamburger (gross, why?????)

2pm - 1/3 lb chicken breast, 1/2 onion

6pm - shrimp, chicken, alfredo, some pasta

Weak day
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Old 03-02-2008, 08:36 PM   #29
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

10am 2 mile run. I didn't wrap my leg up this time to see what would happen...Pain happened...Lesson of the day = Continue to wrap my knee on long runs, I'm an idiot.

1pm 50 pullups, 80 pushups, 65 GHD situps (At the base gym...Sunday version of Angie?, My legs needed one more day of rest so didn't do any squats. Glad to get the metabolism back on track though. Yesterday was such a waste)

8am 3 eggs, 2 slices bacon, 12 oz coffee

11am Shake w/ 25g Protein, mixed berries, pieces of fresh coconut

2pm 3 slices of turkey

6pm 1/2 chicken burrito from Central Market (lots of bell pepper), 1 cup black beans, some tortilla chips, salsa

Thats it, and lots and lots of water. I feel so much better on my diet during the week. Forgot to buy fish oil and ZMA, I'll get these into my diet next week. Bought a ton of meats/fruits/veggies this afternoon. Ground Bison was actually cheaper than beef at Central Market. 4.99/lb. Good stuff
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Old 03-03-2008, 04:04 AM   #30
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Quote:
Originally Posted by Greg Fischer View Post
10am 2 mile run. I didn't wrap my leg up this time to see what would happen...Pain happened...Lesson of the day = Continue to wrap my knee on long runs, I'm an idiot.

1pm 50 pullups, 80 pushups, 65 GHD situps (At the base gym...Sunday version of Angie?, My legs needed one more day of rest so didn't do any squats. Glad to get the metabolism back on track though. Yesterday was such a waste)

8am 3 eggs, 2 slices bacon, 12 oz coffee

11am Shake w/ 25g Protein, mixed berries, pieces of fresh coconut

2pm 3 slices of turkey

6pm 1/2 chicken burrito from Central Market (lots of bell pepper), 1 cup black beans, some tortilla chips, salsa

Thats it, and lots and lots of water. I feel so much better on my diet during the week. Forgot to buy fish oil and ZMA, I'll get these into my diet next week. Bought a ton of meats/fruits/veggies this afternoon. Ground Bison was actually cheaper than beef at Central Market. 4.99/lb. Good stuff
Not bad....I'd get a lot more veggies in there though if I were you.(two meals don't have any)
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