8-13-12

Deadlift 5x3 305 lbs
100 du's
30 2.5 pd kb swings
20 burpees

Eating went well today thus far. Paleo through it all, feel good about today.

8-11 -12

<p>8-10 Did 30 cleans 135lb 30 bent over rows and run 800 m took me 35 minutes. Cleans at the end were terrible. Did the running wod scheduled on Wednesday after intervals on the airdyne in the AM. <br>
215 LBS. so yeah feeling great people say I'm looking good which is probably the best part. I am definitely excited about everything. Hope to drop 10-15 more lbs, my diet is my biggest issue and I'm beginning to address it.

5-8-12

5-8
  Well crossed the 230lb plateau today for the first time. It feels good to know that I've managed to drop nearly 40+ lbs in just over 4 months. Crazy stuff. In terms of training I definitely feel good, most notably in the endurance things now. Funny thing is strength is still there, that last time I dropped sub-230lbs I lost.

AM WOD-Snatch progress, 10min to work to heavy snatch, 215lb easy, failed on 225lb, dropped it right in front of me. Felt good though, fairly certain could have nailed it on second attempt but ran out of time. I failed on 215lb last year solely oly training so felt good a year later and 10 lbs lighter to nail it.

PM WOD- 60 sec Airdyne 30 sec rest 60 sec rower x 10, this was terrible. Good Lord, worst thing I've done in awhile, but was happy to see the progress and glad to have something that could actually wear me out this week. Will see how it affects the assessment tomorrow. All in all awesome.

Eating
Post WOD-23g protein and 60 g carbs
Bfast-2 eggs, 2 sausage links
Post WOD 2-32g protein, 40 g carbs
Lunch- 1 can tuna, 6 meatballs 1 banana

Ok, good work thanks again PB.

5-6-12

5-6-12
WOD-MAP
 8 min AMRAP
   5 HSPU 10 pull ups 10thrusters 95 lbs -4 rounds
8 min AMRAP
  30 DU, 20 squats, kb snatch 1.5 pood -3.75 rounds 
8 min AMRAP
  5 burpee boxjumps 20", 10 pushups, 15 kbs 2 pood-5 rounds

Bfast-2 eggs, 2 strips bacon, 1 cup hash brown, 2 blueberry pancakes


Felt a little sluggish today, the MAP was harder than I initially thought, definitely went out to fast on that last round. Think I was a little sluggish due to doing both my WODs yesterday at the same time as well as staying out late on Friday night. Feel good otherwise, definitely think I'm at the breaking point with everything. Just gotta tip the right way, and get things set up back home. Think the other stuff in life  may be having an impact because of the graduation, partying and moving. Still got everything in WOD wise over the weekend. Ok deuces all, thanks bunches.

5-2-12

5-2-12
  Pre-WOD-12 oz coffee, I need my ass to wake up a little bit

 WOD-5x5 at 100kg tempo squats 6.1, these were one of the most terrible things I have ever done in a long while. Legs and core felt like jelly when I went down on that last set.
  5x60 sec sprint 120 sec active rest, legs were shot, but consistently made it 275-300 meters, which is good, legs still felt pretty week
3 min accumulated FLR-yup as terrible in life as it looks on paper, great to be done with it though

Post WOD-20g protein 40 g carbs

PM WOD-20 min run at 85%
                  20 min run at 90%


Feeling good about the progress I have made in the gym, it definitely has helped the self confidence with shedding weight, getting stronger and generally feeling better about everything in life. Thanks PB for laying down the plan. I know you only contribute the plan and I have to follow through but it's a hell of a lot easier to follow through with the results I've seen. Strong work. Gonna have a beer tonight after all is said and done.

Bleh

4-30-12
PB-strong work on making me feel great on a daily basis and the fact that I miss the gym after not being there for 2 days is pretty awesome.
WOD-20on/10off Tabata ring pushups x8-this sucked, I felt terrible on it, but hey that's what it's all about
15 min amrap 3 CTB pullups and 15 sec accumulated L sit, 10 rounds. The L sit killed me, not really a fun little exercise definitely was the portion that worked me over. Good times pull ups were the easy part

5-1-12
Pre-WOD-2 Beta alanine, 20 g protein 40 g carbs
WOD 50 Power hang cleans 155 lb felt good 3:55 for time, grip went out at the end 50 burpees for time 3:24, just kept moving, made me happy that I was faster than before

4-24-12

4-24-12
AM Bwt-233 lbs
Sleep 6 hours, absolutely terrible sleep, too much messed up dreams and such, restless

AM-Pre WOD-20 g protein/ 40 g carbs
                         16 oz coffee with a tbsp half and half

WOD-1x mid thigh power snatch
           1x high hang power snatch
           5x OHS squats
           95-115-135-155-185 (last one was tough and should gave out, PB took a look at video, determined my shoulders were too lax and needed to get a little less loose up there

     3 sets of 10 thrusters at 135lb, rest 2 min

    4 sets of mixed grip weighted pull ups
          5-1.5 pood
          4-1.5 pood
          3-1.5 pood
          3-1 pood

10 hspu for giggles

1120AM Post WOD-20 g protein 40 g carb

1230PM-Meal 1-1 cup hash browns 2 large omega 3 eggs, 6 oz steak

16oz coffee straight diesel none of that half and half stuff folk

5 PM 20g protein shake-needed some fuel, but didn't want to make anything because heard folks may be getting into something and wanted to have a verdict prior to making something/deciding

Today was just one of those get after days that I needed in life. Shitty situation in regards to things not being handled well. Not going to say more nor concern myself with those matters because it will just cause a lot of worrying over an event that has already happened. Still love having CCF to be the home away from home in these times. I'm glad to see results in the body and improvements in the weight self confidence etc. All good. Thanks PB, I'll try to remember post my food for the rest of the day.

Testimonial
Been a long time since I've thrown some love down on the ol' blog. Guess I quit my bitching and start up again.

The biggest thing I've noticed over these past few weeks of being on the program with big PB is not only physical changes especially in the abdominal regions/shoulders. I can tell my work capacity is definitely on the rise which is awesome. a 60 minute run is easier, I'm stronger on all my assesment measurements. I got my first muscle up and I can string together hand stand push ups. Yup, big changes and it's only been a few weeks. Pretty stoked especially with all the dramatic changes I've had in life and the only thing that's balanced me out completely is working out. So yeah, bout it bout it. Thanks Paul for helping me make great changes in my own life and keeping me motivated on a daily basis.

Fatcart out, will get back on writing stuff in the near future. Much love.

3-28-12
AM Bwt-242.0 lbs
Sleep-10 hours, glorious, didn't believe it could happen, no crazy dreams, just great sleep, then straight to the gym

Pre WOD-20g carbs in Gatorade form
                  16 oz black coffee

Post WOD-50 g carbs, 20g protein

Lunch-2 chicken quarters ate some of the skin, 2.5 c spinach
Snack 20g protein shake
          8 oz chicken breast

Dinner 1 brat 4 oz chicken 2 c spinach 1 baked sweet potato
   snack-20g protein shake

Protein-200g
Fat-70g
Carbs-120g

WOD-5 rounds + 3 DU of 3 2 pood KB swing and 12 DU 3 min 100%; 8 min rest; 31 manmakers 30 lbs 3 min 100%; 8 min rest; 3 burpees 12 DU; 6 rounds + 3 burpees, DU went a lot quicker here; 12 minutes rest; 3 minute airdyne at 100%-hard as hell at the end, absolutely terrible.

Post WOD feeling-sore, already can tell I'll feel rough tomorrow AM, will most likely hit another stretch cycle
Post WOD 7 hrs-sore, hurting, know I did something today.

3-27-12
AM BW-243.0lbs
6 AM-1 cup black coffee

Bfast-2 eggs, knew I was coming in around 9 ate at 7 am good decision

Post WOD-20g Protein, 60g carbs

Lunch-1pm-3 oz tuna,  6 oz chicken breast, 2 c spinach, 1 c carrot

Snack-20g protein shake (didn't have anything so just crushed this) 1 c spinach

Dinner-2 bratwursts, 1 1/2 cup carrot, 1 c spinach
            20 g protein protein shake

Macros to this point
protein-201 g
carbs-38g
Fat-25 g


WOD-
-Split squat test-7 reps Lt leg, 8 reps Rt leg
-Dips- 8 reps with 1 pood, could have done 1.5 pood felt pretty good post dips
Lactate testing-crazy stuff got to 300watts don't know how long I was on the bike. Terrible, bleh, def legs were moderately shot after this
Half Cindy-8 rounds +6 pushups, was actually really happy about this because after the bike, I was dreading this. Pull ups are becoming better. Still need to work on my pacing aspect, but I went out and def gave max and if full cindy is ever up maybe hope for 18 rounds+

Post WOD feel-took the dogs out again on a long walk as it was nice, stretched again today because just felt right

3-26-12
AM Bwt-244lbs
Sleep-8hrs, give an 8 due to being a fool all weekend

Bfast
1 Bratwurst
1 egg
1 banana

Lunch
6 oz can of tuna
2c of spinach

Dinner
1 c carrot
1 bratwurst
1 3 oz chicken breast

Post WOD-20g protein, 60g carbs

Protein-160g
Fat-60g
Carbs-90g



WOD: Programmed WOD 21 DL @ 225lbs, 10 shoulder presses at 50lb, rest 90sec, repeat 1st step, 2 min rest, 30kb swings, 30 push press (115lbs 15, 10, 5) rest 2 min, 75 push ups (absolutely terrible, felt bad on those last 10, but I guess that's why it's there), rest 2 min 800m run (out the door at 16:59) completed WOD in 21:13, happy about that 800m run the most, because that sucks at the end and it was awesome to almost get a 4 min one, pretty pleased with that.

Post workout-didn't really feel it until around 8pm and stretched a bit and the upper body was sore. Took the dogs on a walk and stretched out again.

Weekend breakdown-after having things I haven't eaten in awhile it was definitely evident that my eating habits have made great strides and I wasn't compelled to eat half the crap there and focused on the proteins. It was great knowing the habits are getting there for me.

A couple days of catch up

3-23-12
AM BW-242lbs
Sleep 5.5 hrs-ball screwed me up, also wanted to get some ewot in so yeah def took priority to get some pump prior to mtns

Post ewot-20g protein 42 g carbs
Bfast- 1 bratwurst, 1 egg 1/2 avocado 1c brocoli

Workout-9-3-3 ewot
Post wod-sore still, good way to wake up, will update stuff when I get back

3-22-12
AM BW-242.5lbs
Sleep 8 hrs last night,

Bfast-20g protein 40g carbs
Post WOD-20g protein 60g carbs

Lunch-2 eggs, 1.5 cup tomato, 1/4 c onion 1 potato

Dinner-1 bratwurst, 2 cups brocoli

Post Ball-20g protein 60 g carbs

Snack-2 servings beef jerky- 22g protein 8 g carbs

Workout-1RM power snatch-185 I think, terrible form need to work on the tech still
                1 RM back squat-355lbs, was 385lbs at last 1 rm testing
                1 rm deadlift, 455 lbs last 505 lbs
                1 rm incline bench 265lbs
                1 rm bench shoulder 180
                6 powell lifts? 30lb
                6 trap raise 30 lb bilateral

                1 hr basketball

Post workouts-sore as shit, definitely got worked over the week, didn't think I'd be that rough til got to bball and had to jog for about 10 minutes to finally get loose, but still feeling better, had a good bit of energy during the game and could still grab rim with both hands, maybe at the end could dunk again if I keep dropping

3-21-12
Bfast-2 eggs, 1 cup blueberries

Lunch-2 cups spinach, 1/2 cup mushroom, 1/3 cup tomato
           1 piece bbq chicken pizza

Dinner-7oz sirloin steak
             1 cup spinach
              1/2 cup carrot

Post ewot-20g protein 60 g carbs
                 1 banana

3-20-12-Tuesday
AM weight-245 lbs, dehydrated a bit I think
Sleep 8 hours rate it about 6.5 a bit above average

Bfast-2 eggs
          1 cup of blueberries

Post workout-60g of carbs, 20g protein

Lunch-8 oz chicken breast
           Carrot-1 raw
          Peapods-1 cup

Dinner-Sirloin steak grassfed-8 oz
             Baked sweet potato-small
             Spinach 1c raw

Snack-1 med banana

Protein-144g
Fat-48 g
Carbs-150g

WOD-10 minute bike-217cal, Press-185lb 1rm,  tricep raise 8lb 8 rep bilateral, lat shoulder raise thing 7 bilateral 10 minute ewot>150watts

After the ewot I probably felt the best 3 hours post workout I have despite feeling terrible throughout the workout, I ruined it by throwing in an extra dip when I ususally toss in 1/day. So yeah lesson learned, not gonna do that again post ewot.

Definitely like working out in the morning, more focused throughout the day despite working on research and sitting in front of a computer for about 6 hours yesterday. Gotta like that. Thanks PB.

So yeah been awhile. Sorry Paul.
AM BW-246.5lbs (-21 on the year)
Sleep-10 hours, would give a 7, felt good, but damn neighbor woke me up by staggering in at 1AM

Workout-1st test day, 17 Power cleans 260lbs in 8 minutes, 285lb 1 RM of Power Clean, 4 dead hang pull up, 4 reps of 265lb close grip bench, 290 lbs 1 RM close grip bench. Joey P stretch circuit

Bfast-1 omega 3 egg (didn't realize I was damn near out), 1 cup blueberries

Post workout-20 g protein, 60 g carb beverage

Lunch-1 chicken thigh, 2 chicken legs, skinless

Dinner-1 chicken breast, 1 chicken thigh 1 cup peapods (raw)

Just wasn't that hungry today after the WOD, may have something to do with eating/drinking this weekend.

Water-1.5L

Preworkout-Was pretty amped about coming in today, a little more so with the primary test day. Kind of exciting to take that first step.

Postworkout feel-wrist was a little sore, gonna throw some ice on it this evening, otherwise felt good.

GOALS:
-Establish a plan for fitness and diet success prior to my intern year

-Continue to drop LBs on the year, try to be around 230lbs prior to intern year beginning on July 1st

-Be a model for patients as a doc b/c I've dropped Lbs and made the choices in my own life that I'm advocating for them

3-6-12

AM wt-250.5 (down 19.5lbs since Jan 4)
8AM
  2 eggs in 1tbsp bacon fat
  1/2 c chocolate milk

1 PM
  6 oz can tuna in water
  1 banana
  1 cup spinach raw

4pm
2c gatorade-60g sugar
1 scoop protein-20g protein

6pm
1 sweet potato w/ cinnamon
6oz grass fed beef meat loaf

10pm
1 beer

Gonna do WOD today for twerkout