stinkynathan's training journal

[stinkynathan]

20090120

AM weight: 223

10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

For time

25:35

Another killer workout. I must not be doing the GHD sit-ups correctly. On the last set I did four, then had some pain in my lower back. I moved down to the floor and finished out the set with unsupported sit-ups. Thrusters were wicked. I could hardly lift 65# by the end of each set.

I was able to do six mostly full ROM dips today. I'm progressing well on that goal. Still no dice on the pull-ups. Can only get up about halfway from rest position.

Had to take a break over the weekend. My body was hurting, I started getting a cold on Friday (still recovering), I was back at my regular apartment where I don't have a gym membership, and the SO was visiting. Felt good to be able to hit it hard again today.

 

[stinkynathan]

20090121

AM weight 220

Run 10k

Probably couldn't make 10k if I tried right now and it's damn cold outside. Did 1 hour on the "Cross training" setting of the elliptical.

Also was able to knock out 10 unassisted dips, but not in a single set. Should have that goal met in a week or so.

 

[SociallyChallenged]

Originally posted by: stinkynathan
20090121

AM weight 220

Run 10k

Probably couldn't make 10k if I tried right now and it's damn cold outside. Did 1 hour on the "Cross training" setting of the elliptical.

Also was able to knock out 10 unassisted dips, but not in a single set. Should have that goal met in a week or so.

No worries, man, there's no way I could run a 10k either atm. Nice to hear about the dips. The progress is always nice to see

 

[TallBill]

Originally posted by: stinkynathan
20090121

AM weight 220

Run 10k

Probably couldn't make 10k if I tried right now and it's damn cold outside. Did 1 hour on the "Cross training" setting of the elliptical.

Also was able to knock out 10 unassisted dips, but not in a single set. Should have that goal met in a week or so.

Just wait till you can add a weight belt and do dips with that on! Keep at it man. Ease into the running though or you'll thrash your legs.

 

[stinkynathan]

20090122

AM weight - 220

Rest Day

Had to be back at school by 545 and had kids in my room until 4 after school.

Not looking good for the weekend either. School all day tomorrow, then I'm out Friday night through Sunday afternoon.

 

[stinkynathan]

20090126

AM weight - 223

Hang Power Cleans
1-1-1-1-1-1-1

45x5 WU
95x1
115x1
125x1
125x1
135x1
145x1
155 F
155x1 (new PR)

Took the whole weekend off because I was out of town.

HPCs felt good today. Form still isn't the greatest, but it's improving. I'll need to do some extra low-weight reps to try to drill in better form.

I had forgotten that I have a friend that does competitive lifting; he's going to help me out with some form issues in a few weeks.

 

[SociallyChallenged]

I love hang/power cleans It just feels good to throw the weight around, doesn't it? Btw does your friend do competitive o-lifting or powerlifting?

 

[stinkynathan]

Originally posted by: SociallyChallenged
I love hang/power cleans It just feels good to throw the weight around, doesn't it? Btw does your friend do competitive o-lifting or powerlifting?

He's a powerlifter. I just talked to him this weekend about what he was lifting. I can't remember exactly what he said for numbers, but I think he said in the 600s for bench. He had broken is leg this summer playing softball and said he was going to get out of lifting, but I guess he's back in. Sounded like he is DLing big numbers on a healed ankle that still has pins/screws.

It's in his genes I guess. His brother holds the bench/squat/DL combined records at 198 and 220.

 

[SKC]

Good progress in your pics! Can definitely see improvements.

 

[stinkynathan]

20090128

AM weight - 220

Another rest day. I'm not even tired.

Get to leave in a few minutes to go to a meeting an our away. 530-730 with an hour drive on each end. Great. Had to give up a workout last night because I had to be at school all night, too.

I feel like a pile. Will be hitting it hard tomorrow again.

 

[stinkynathan]

20090130

AM weight - 219

?Mr. Joshua?

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I scaled back to:

Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps

I subbed stationary bike for running since it's so damn cold. Did 1:30/1:30/1:45/2:00/2:15 sprints on it.
Time: 30:49

Brutal, brutal workout. I was toast by the end. Felt good to get back into it; my schedule has kept me from working out very hard or frequently the past 10 days.

 

[SociallyChallenged]

Oh man, I have always avoided this workout. The amount of deadlifts seems amazing to me. Props for giving it a try, dude.

 

[stinkynathan]

Originally posted by: SociallyChallenged
Oh man, I have always avoided this workout. The amount of deadlifts seems amazing to me. Props for giving it a try, dude.

The deadlifts actually weren't that bad. I mean, they sucked monkey tit....but I feel like I could have done 205# instead of 185 and still felt about the same.

Of course, If I would have actually been running I'm sure I'd be singing a different song right now. I HATE 400s.

It was a good workout after my "break." I got to punish myself a bit.

 

[stinkynathan]

20090131

AM weight - 219

WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Scaled to
5 rounds for time of:
25 # barbell overhead walking lunges 50 feet (18 lunges)
21 burpees

Time: 18:59

Another KILLER workout. My core is still toast from yesterday and then the WOD includes all this shit! This was craziness. It probably didn't help that I had a big burger at Famous Dave's for lunch.

I'm feeling a lot stronger, especially in my core, and can visually tell that I'm losing weight. My jeans are all a little bit too big and I've moved from the tightest notch on the "fat belt" to the skinniest notch on my "skinny belt." 19 more pounds to go!

 

[stinkynathan]

20090203

AM weight - 219.....I think.

WOD

?CrossFit Total?
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Explanation of the WOD said I got 3 attempts at the lift and I could never take weight off.

Squat (in the Smith, unfortunately): 225x1, 315x1, 365x1 (new PR)
Press: 95x1, 135x1, 145x1
Deadlift: 225x1, 335x1 (old PR), 365x1 (new PR)

Was feeling really strong and pumped to do CFT today. Probably could have done a little more on the press but we don't have a rack so I had to clean it up there. 145 is getting to the end of my cleans right now.

As mentioned above, my scale is a shitty rotating spring thing. I'm going to need to order a new one soon. Any recommendations?

 

[stinkynathan]

20090204

AM weight - 219?

WOD
?Barbara lite?
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

4:39
5:21
6:11
6:07
Total time: 31:15

I didn't sleep well last night at all. By the time I got to the third set of this I was about out of energy. #4 killed me so I had to shut it down. I'm a puss; I know.

Feels good to be in the room more consistently, though.

 

[stinkynathan]

20090205

AM weight - 219?

WOD
Four rounds for time of:
20 Glute-ham sit-ups
15 Back extensions

Time: 13:57

Another wicked one. I love it. I think I could have done this much faster, but I had a pretty bad case of the drag-ass today. I'm still not strong enough to do that many GHD situps; I think I did the first two sets at full ROM and the last two with limited ROM. Back extensions weren't too bad. Did a little cardio afterwards.

I can feel that I'm getting stronger, for sure. I'll see if I can get this weeks pictures online tonight.

 

[stinkynathan]

20090208

AM weight - 219

WOD
Thruster 1-1-1-1-1-1-1 reps

3m on bike + CF WU

45x5 for WU/form
65
85
95
105
115
135
155F

I think the only thrusters I've done were the ones I did in my first workout, "Fight Gone Bad." Still, I felt pretty good about these. Again, no rack, so I have to clean the weight up. Turns out my cleans and thrusters max out at about the same spot. I got greedy on the last one. I barely got it cleaned up and had to bail near the top of the squat motion. I'm certain I could have done 145. Next time.

 

[stinkynathan]

20090209

AM weight - 219 (or something)

WOD
Pack scaling of ?Elizabeth?
21-15-9 reps of:
Clean 95 pounds
Bar dips

I had to do beginner dips as needed, but I'm getting to the point where I can do plenty of dips with enough of a break. Feels good to be making progress towards that goal.

My clean form is HORRIBLE. I had no problem getting the weight up for all of the reps, but I know I'm not doing it properly. I think I'm doing some bastardized power squat clean or something.

I'll be able to get form help on a few lifts this weekend as I'll spend all day with my power lifting friend. At least I'll be able to improve my squats and dead lifts.

New pics - last week and this morning added

 

[stinkynathan]

20090210

AM weight - 218

WOD
A Nicole-ish workout

Had equipment and ability limitations with the Rx'd WOD today so I made my own WOD inspired by Nicole.

Five rounds of:
2 minute elliptical sprint on highest incline
10 jumping pull-ups to negatives

followed immediately by 15 more minutes on the interval setting of the elliptical.

Felt pretty good with this workout again today. I really wish I could gain strength faster so I could start doing unassisted pull-ups. At the point I can do one or two half pull-ups, but no full ROM. How long is this going to take?

Tried to do some dips today, but I'm still fried from yesterday. Will hit those hard again this weekend and next week.

I'm essentially out of town from tomorrow until late Saturday night, so I'm not sure what workouts I'll get in. Probably at least get cardio at the hotel.

 

[stinkynathan]

20090217

WOD
?Kelly? (Pack)
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

Time: 25:02

I did 2.5 minute insanely-elevated elliptical sprints, box jumps (no idea on the height), and did "wall-ball" with a 15# dumbell. No, I didn't toss it; I essentially did explosive dumbell thrusters. Seemed to work well.

Wicked, wicked workout. Was fun though. It's kind of funny doing this one, because after every segment you think, "ah, done with running...time for a break on the box jump," or, "time for a break on the thrusters," except none of them really offer a break at all. 25 minutes of brutality. I love it.

I've been away from the gym for a week because I was traveling, at a convention, then had to get back to school to plan for today. Schedule *should* become more regular again, so I'm going to be hitting things hard. I know my body weight has stagnated; time to shed some pounds. I was actually scared to step on the scale yesterday and today, but I will take pictures and step on it again tomorrow morning.

Dead lifts are on the horizon....I can't wait!