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Old 12-14-2010, 07:57 AM   #11
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/13/10

Monday

Waking bodyweight: 160.0

AM

Powerlifting Squat.

Worked up to a set of : 320 x 2


Upper-body Plyometrics


Crossfit Workout of the Day

Rest


PM

Run 6 miles at 9:30 pace


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g

Notes: I felt totally alpha today. I'm not sure why, but I just felt great.
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Old 12-15-2010, 02:30 PM   #12
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Re: Tyler Brown Strength, Endurance, and Power Training

12/14/10

Tuesday

Waking bodyweight: 159.8

AM

Olympic Lifting Clean & Jerk

Worked up to a set of : 95 x 5

High-rep Lower-body
ATG Squats, Leg Press, Leg Extension, Leg Curl, Calves

Sprints


Crossfit Workout of the Day

Three rounds of:
10 Deadlifts
30 GHD situps

6:05 at 235lb Deadlift & Decline Situps (as decline as possible)

http://media.crossfit.com/cf-video/C...ourDeadGHD.mov


PM

5 Miles Fartlek Run


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g


Notes: A good day.
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Old 12-16-2010, 12:15 PM   #13
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/15/10

Wednesday

Waking bodyweight: 160.0

AM

Powerlifting Bench Press

Worked up to a set of : 240 x 2

Lower-body Plyometrics (60C)


Crossfit Workout of the Day

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

My numbers:
Shoulder Press 95-115-125-135-145
Push Press 145x2-135x3-135x3-140x3-145x3
Push Jerk 135x5-135x5-135x5-135x5-135x5

http://media.crossfit.com/cf-video/W...artHeather.mov

PM

Run 5 miles at 9:30 pace


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
2 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
0.75 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
2 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
0.75 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 3087
Fat: 47g
Carbs: 564g
Protein: 111g


Notes: I had to drop calories today since I'm still at 160lbs. I'm not sure why I'm still up at 160. My modifications yesterday should have been enough. Oh well. I'll revise my plan and then go from there.

Also, my Crossfit stuff was pathetic. Ha. It just wasn't a good workout. Also, I'm new to these explosive movements. I used to be all about bodybuilding which is more of a slow, controlled movement.
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Old 12-18-2010, 08:19 PM   #14
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/16/10

Training:

Snatch. Worked up to a set of 95 x 6.
I'm still getting the coordination down on these. I just started them a couple weeks ago.

High-rep upper-body

Sprints at 3% incline

Crossfit:

Three rounds of:
10 Weighted pull-ups (40lb dumbbell from weight belt)
30 Back extensions (used machine at bodyweight)

My time: 6:45

Nutrition:

I really don't remember. Sorry. Life has been hectic the last few days.

Notes:

My sister and my fiance both graduated from college this weekend! I'm super proud of them both! It caused me to be a little lazy with workout/nutrition tracking, though.
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Old 12-18-2010, 08:24 PM   #15
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/17/10

Training:

Deadlifts: Worked up to a set of 370 x 1.
I was totally out of it. Super tired.

Upper-body Plyometrics



Cardio:

Run 6 miles at 9:30pace



Nutrition:

Once again, no record. Sorry.
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Old 12-18-2010, 08:31 PM   #16
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/18/10

Training:

Overhead Press. 135 x 3

Dips. Bodyweight + 130lbs x 2

Barbell Curl. 105 x 4.



Crossfit:

5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

I did nine rounds. However, I was only working on the coordination for the Overhead squat because it's very new to me. Consequently, I just used the bar.



Nutrition:

2498 calories
29g of fat
477g of carbs
110g of protein

Same basic setup as typical with egg whites, oats, rice chex, corn chex, fruits, brown rice, and chicken.



Notes:

I'm just tired. Ha. Trying to recuperate from a long weekend.
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Old 12-20-2010, 08:34 PM   #17
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/19/10

Training:

Crossfit:

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

My time: 19:21. This was the first time I was actually close to some of the best times posted.

5k run. 20:54. Performed about 5 minutes after crossfit. Tough stuff. However, this means that I hit my goal of breaking a 21:00 5k.

Nutrition:

No full report. Just the typical. There's too much going on to post with much detail, and it'll stay this way until after my honeymoon.
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Old 12-20-2010, 10:28 PM   #18
Ben Moore
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Re: Tyler Brown Strength, Endurance, and Power Training

Tyler - where do you train?
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Old 12-22-2010, 09:16 AM   #19
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/20/10

Training:

Powerlifting Squats - Deload week.... Too boring to report the numbers. Ha.

Upper-body Plyometrics (20C)

Crossfit:

Squats. 5 sets of 3 reps with 255lbs. No supportive equipment at all.

5 mile run at 9:22 pace

Nutrition: Around 2900 kcals.

Notes: Once again, I was extremely tired. Life has been good but draining. However, I'm writing this on Tuesday, and it's after all of the moving madness. Basically, I've been helping my fiance move out of her apartment. Gotta love it! Ha.
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Old 12-22-2010, 09:27 AM   #20
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/21/10

Waking bodyweight: 158.8

Training:

Clean & Press. Kept it easy this time.... well, even easier than usual because my normal numbers on this are entirely unimpressive due to how new I am to the movement.

High-rep Lower-body.

Crossfit:

The workout of the day was a rest day, so I decided to go ahead and try out Again Faster's "Beat The Team to Win"

http://www.againfaster.com/beat-the-team-to-win/

So, 3 rounds of....

67 double unders
11 reps of 275lb deadlifts
25 45lb Thrusters

My time: 10:50

Tough to pull off after high-rep legs.

Finally, I finished it off with sprints.

Walk 0.1 miles, run 0.1 miles. Repeat 5 times.

Nutrition: Around 2900 kcals.

Notes: One of the hardest workouts I've done, but it felt great.
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