jog

Still sore from Jerks

Run 3.5km

Good pace, big surge for last 200-300m ...wrecked

Ridicolousy busy with life

Sunday

Mainsite WOD

5 Rds

15 x Push Jerk 40kg - (rx'd 42.5kg)

15 x Pullups (10 strict/5 Kipping) - (rx'd L-Pullups)

Time : 19.26

Wednesday 11th November 2009

10 x Pullups (5s/5k)

10 x Box Jumps

10 x Pushups

10 x Squats

10 x Back Ext

10 x Situps
50 x DU (10,11,10,15,4)

Diane - Scaled

70kg Deadlifts & HSPU

Time 9.10

Notes: My workouts havent been very balanced lately, but if I wasnt do things that I enjoy (HSPU , pressing etc) I rpobably wouldnt be exercising at all. Double under sare geting better, but its 2 steps forwards 1 step back alot of the time.

From now to Christmas is damage control with work, so its just a matter of doign what i can when i can

Food

Shake

Fish Oil x 6

coffee

chicken & salad sandwich, double ingredients.

Turkey and salad

Handful of chicken chips

Tuesday

2 rds

10 x pullups

10 x box Jumps

8 x ring dips

10 x situps

10 x squats

10 x back ext

50 x Double unders (sets 4/3)

Back squats

8-8-8-8

40kg

Technique session

Monday

Work is full on at the moment. Really full on. Not getting much sleep. Any reason I can think of maybe be the cause of me lacking motivation to do big, mard workouts. Instead the last couple of days i have just gone and mucked around , which has actually been alot of fun. Especially with the kids.

6 x 1 power cleans @ 60kg * form pretty bad, need to work on cleans

HSPU singles going as deep as possible . Best 20cm (in video)

KB singles

10 @ 16kg

10 @ 20kg

10 @ 25kg * I'm crap at these as well.

Muscleups, just played around

DU practice

50 min sets

4 (5,13,26,6)

* finally get the hand of double unders, much more of a rythym going. Thank christ.

Probably did some other stuff I cant remember

Sunday

Box Jumps Max

42 Inch (107cm)

Max HSPU

17

Thrusters

5-5-5

40kg-45kg-50kg

Handstand Practice

Double Under Practice

50 - Min sets

4 - (5,13,12,20) *pb

2rds wearing 8kg vest

5 x Ring Dips

5 x Strict Pullups

Notes: to come

Sat

Friday 6th November 2009

Skipping practice

max single skips

250+ , lost count after 250 didnt think I would make it that long

Press

5-5-5-5-5 (btw sets 5 x 8kg strict pullups)

20kg-30kg-35kg-40kg-45kg

DU practice

50 DU min sets

7 - (17,1,2,10,12,2,6)

F*ck double unders drive me crazy !

Notes: Legs still really sore from deads and squats, light session , happy with presses, not happy with DU

Food

Shake - 3 x eggs, banana, almonds , coconut oil, berries, mil, water

6 x Fish Oil

coffee

chicken skewers and salad (leftovers)

pear

coffee

almonds

(Chicken & chip Night)

Chicken, coleslaw, egg salad and 7 chips (that was hard , I love chips)

6 x fish oil

Thursday 5th November 2009

REST DAY - Really Sore, but a good sore

Eating Low carb paleo is getting really easy. Its just not an effort at all now to be strict. I seemed to have put on weight and I'm not carrying much fat so it appears that its just muscle, which is pretty good considering I'm not 'trying' to put on muscle , but will take it happily. ;)

I already knew this from eating paleo for a few years but low carb paleo just rams the point home. Fat does not make you fat, I don't give a toss what any study or scientist or nutritionist says. I am eating so much fat it is not funny, the more I eat the leaner I get . That is reality. simple as that.

Food

Shake - 3 x eggs, apple, almonds, coconut oil, berries, milk , water

6 x Fish Oil

Coffee x 2

Apple

tuna

almonds

Chicken skewers and salad (avo, cucu, cap, mush, lett, carr, dressing)

chicken chips ! argghhh

Wednesday 4th November 2009

Push Jerk

3-3-3-3-3

40kg-50kg-60kg-65kg-70kg*pb

---------

3 rds

50 squats & 5 Muscleups

Time 7.50

---------

Double Under Practice

50 - min sets

Sets - 6 (7-3-8-2-13-17)

Notes:

Food

Shake - 3 x eggs, apple, coconut oil, almonds berries , water , milk

6 x Fish Oil

coffee

apple

150g turkey off the bone

almonds

150g turkey off the bone (2nd serve)

almonds

coffee

Mouthful coconut milk

Bolognese meat sauce (no spaghetti)

Tuna

Coconut milk

Tuesday 3rd November 2009

Warmup

10 x Pullups (5s/5k)

10 x Box Jumps

10 x Squats

10 x Pushups

10 x Situps

10 x Back Ext

5 x 40kg deadlifts

1/2 Diane - Scaled

90kg Deadlift & HSPU

11-8-5

Time : 4.45

1 x 10 Ring Pushups

1 x 5 @ 40kg Press

1 x 5 @ 16kg KB Snatch (5 each hand)

2 x 2 @ 16kg weighted Pullups

Notes: Back a bit sore from deadlifts, going to drop it back to 80kg and try and tighten up my technique until a can really power through the workout with good form. I start off well with 90kg but soon feel my back arching. When I fatigue from HSPU I frickin' die. Its unbelievable how I can feel strong one rep and two reps later seem to have nothing left.

Havent done ring pushups ever really, the are really HARD. Going to try and do them a bit more often.

Food

Shake - 3 eggs, apple, coconut oil, almonds, berrries, milk water

6 x Fish Oil

Tuna

teaspoon almond butter

Chicken, salad and avo

2 hedgehog type slices

6 x Fish Oil

Chicken and vegatable soup (bit carby, potato, carrot and corn all in there)

Week in Noosa

Well the week in Noosa wasnt great for nutrition or exercise but it could have been worse. I decided from day 1 not to worry to much about food and just enjoy myself , but after eating alot of crap on the first day and having a major tummy upset I decided to eat reasonably well. The main culpits during the week, were coke, fish and chips and toasted sandwiches. The rest was pretty good.

Didn't have time to do any organised exercise, besides doing a max set of HSPU most mornings and nights against a free wall in te apartment. Results below

Mon- 14

Tues - 16,17

Wed - 15, 15

Thurs - 16,17

Frid - 17

Sat - 16

Kayaking with the kids 2 days in a row was a fair workout. As was piggy backing the kids for about a kilometer one day.

Back to low carb paleo and exercise now that I'm back