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Old 04-13-2008, 02:37 PM   #1
Marcus Tuke
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Marcus' training/diet log

Hello everyone!

235lbs/14% bf/6'1"

I've been doing CrossFit-type training for around 6 months now. I made the switch from the globo-gyms to Olympic lifting/rowing at my university around 5 years ago and also got heavily into kettlebells about 4 years ago (learned from Mike Mahler initially - lots of double KB work).

At the moment I only have access to:
Lifeline TNT band (180lbs), 20lb medicine ball, PU bar, 2x2pood bells, 2x1.5 pood bells, 2x1 pood bells, my bodyweight (treadmill & concept 2 at work). I'm looking to get access to an Olympic bar again soon.

I'm starting the Zone diet (Read Sears' book a few days ago - took me a while to figure out!) will post that on here for a while as well. 28 blocks per day.

I just had a week of rest & am doing 'quarter gone bad' tomorrow.

Last edited by Marcus Tuke; 04-13-2008 at 02:51 PM..
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Old 04-13-2008, 02:49 PM   #2
Marcus Tuke
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Re: Marcus' training/diet log

Here's the last few workouts from my old log:


8 April 2008 - 7:22pm

Fran (21-15-9):
2x1.5pood KB Thrusters (11lbs heavier than RX'd)
Pullups

4:59mins.


7 April 2008 - 6:50pm

3 Rounds
1.5pood Snatches (40 each side, 30 each side) last round 20 high-pulls as I tore my hand.
Situps (40, 30, 20)
2 Handed 1pood swing with juggle flip (60, 40, 30)
Throw & catch 20lb medicine ball to mate over 6 metres (10, 8, 6)


5 April 2008 - 7:30pm

50 Jumping pull-ups
50 Tuck jumps
50 1.5pood Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
25 Push presses with 1.5pood in left hand & 1pood in right
25 Push presses with 1.5pood in right hand & 1pood in the left
25 back extensions
25 Situps
50 9kg med ball slams
50 Burpees

22:53mins
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Old 04-14-2008, 12:54 PM   #3
Marcus Tuke
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Re: Marcus' training/diet log

'Quarter gone bad' (as RX'ed other than thrusters being 5lbs heavier):

Double 2pood KB Thrusters (9,6,5,5,5)
50lb strict pull-ups (4,3,3,3,3)
Burpees (7,7,7,6,7)

Zone went ok today - 4 meals, 1 snack, 28 blocks, 3 .5 liters of water. I did have a diet Pepsi but I'm trying to cut this stuff out.
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Old 04-15-2008, 11:51 AM   #4
Marcus Tuke
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Re: Marcus' training/diet log

25 Rounds of:
Burpees: (1,2,...,24,25)
2 Handed 1.5pood swings (chest height): (25,24,...,2,1)

Total of 345 of each

Time: 38:13 (Last time: 49:30)

Last edited by Marcus Tuke; 04-15-2008 at 12:03 PM..
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Old 04-15-2008, 11:29 PM   #5
Marcus Tuke
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Re: Marcus' training/diet log

'Grace' as RX'ed but with 2 70lb kettlebells (140lbs): 4:29mins - did this at 6:45am
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Old 04-18-2008, 10:29 AM   #6
Marcus Tuke
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Re: Marcus' training/diet log

No training yesterday (I refuse to call it rest as I still cycle 5 miles to and from work etc)

Did Helen today.

As RX'ed but the run is 425m uphill. I did it in 13:55 which sucks as last time I did it in 13:23. One of those days I guess.

Running is definitely my weakness - I think I'm going to join the running society at work so I can get more practice in.
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Old 04-20-2008, 01:01 PM   #7
Marcus Tuke
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Re: Marcus' training/diet log

I set out to do a 5k trail run. It went great but my ankles cramped up after 4k. I suspect It's because my shoes are really old & cheap. Will get some new ones.

Instead of wussing out, I walked the last 1k and did 3 60-80metre sprints in a football field with 3 sets of 8 pullups after each sprint on the goal posts - I finished by doing 10 jumps onto a 30 inch rock and then ran home - this all took around 36mins. I think I made up for the cramping.

It seems I have the zone diet all wrong. I'm supposed to have 24 blocks per day. Will ease in on this from tomorrow my aim is to be doing it by the book in 2 weeks time (4th may).

Working on my meal plan as being:

8am: 6 blocks
12pm: 6 blocks
3pm: 2 blocks
6pm: 6 blocks
10pm: 4 blocks
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Old 04-21-2008, 10:34 AM   #8
Marcus Tuke
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Re: Marcus' training/diet log

My first 'Death by pullups': Got up to 10 rounds. Need to improve but It's ok for weighing 240lbs I guess...

Zone going much better today.
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Old 04-22-2008, 11:00 AM   #9
Marcus Tuke
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Re: Marcus' training/diet log

3 Rounds (21-15-9)
2 handed 1.5 pood kettlebell swing with juggle flip
Burpees
Pushups
1 pood kettlebell snatches

My timer stopped but judging by the clock it was around 12 minutes.

I'm adapting to zone eating pretty well. Still fine-tuning it.
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Old 04-24-2008, 12:52 PM   #10
Marcus Tuke
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Re: Marcus' training/diet log

'Angie' - 36:56

First time doing this As RX'ed except I did 50 strict pullups & 50 jumping pullups.

I have a doorway pull up bar that is impossible to to kipping pull ups on.

Weighing 240lbs meant that I started off with sets of 10 & ended up on sets of 1.

The pull ups took me 20mins and I was just dead after that. It's all good - I like a challenge.
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