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clawhammer_33
12-20-2006, 10:55 PM
New year, time for a new journal.

I'm currently attempting to drip the last few pounds of fat off, while maintaining strength and mass. Diet and metcon, these are my bread and butter right now.

I'm sitting about 220, at around 12% or so.

***********************

Dec 20 2006

Day: Up 2

Sleep: 7

Diet: Off, work holiday party, not worth posting today.

Pre-lift notes: Icing back, icy/hot elbows LTF 845

Lift session:

RC 12x12/12/12/12

Row 500m: 1.45 lvl 5

Dips +100x3/3/3 2 rest
Push press 205x3.5 195x4 2.5 rest
Pullups +70x3/3/3 2 rest
DB pullovers 120x4/3/3 2 rest

10 pullups
10 dips unbroken

Weight Post-Lifting: N/A

Post- lift notes: Good session, push presses need to adjust form, last set of pullups slightly tweaked back.


Etc. Notes: in 845 out 1015

***********************

Time for bed, then starting it all over again tomarrow.

KevinStarke
12-21-2006, 12:14 AM
Damn man nice workout. Real strong weighted dips and pullups.

clawhammer_33
12-21-2006, 08:42 PM
Dec 21 2006

Day: Metcon

Sleep: 6

Diet:-On
Total: 3559
Fat: 129 1162 34%
Sat: 43 384 11%
Poly: 22 200 6%
Mono: 53 474 14%
Carbs: 283 1006 30%
Fiber: 31 0 0%
Protein: 306 1223 36%

Pre-lift notes: Ice back

Lift session:
RC 12x12/12 10x15/15

Attempted:

Three rounds for time of:
400-meter run
35-pound dumbbell "thruster," 21 reps

Got:

Three rounds for time of: 15.00 mins

500-meter row LVL 5-4-3
30-pound dumbbell "thruster," 21 reps

1 arm DB snatch warmups
1 arm BB snatch 45x4/4


Post- lift notes: left pec and shoulder aching. played around with 1 arm bb snatch. Legs still sore, thruster squats had an occasional dip forward.
Time was pretty pathetic, but improving slowely.

Etc. Notes: ltf 820 out 920


Comment:

Thanks Kevin!

KevinStarke
12-21-2006, 08:50 PM
Diet looks on point man, workouts look exhausting haha.

clawhammer_33
12-21-2006, 10:01 PM
Diet looks on point man, workouts look exhausting haha.

The diet needs to be watched, since I'm changing from physical labor to a corrporate job. Thanks, the workouts definatly make me feel the kool-aid in my throat!

clawhammer_33
12-28-2006, 07:52 AM
Dec 22 2006

Day: Off

Sleep: 7

Diet:Off

Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes: Woke up sick, decided really needed a week off.

Dec 23 2006

Day: Off

Sleep: 10

Diet:Ok

Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes: Sick

Dec 24 2006

Day: Off

Sleep: 10

Diet:REALLY Off

Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes: Sicker


Dec 25 2006

Day: Off

Sleep: 8

Diet: HOLY OFF BATMAN!

Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes: Sick a ****.

Dec 26 2006

Day: Off

Sleep: 9

Diet:500 cals below
Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes: Slighly better

Dec 27 2006

Day: Off

Sleep: 9

Diet: cals low

Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes: Better

clawhammer_33
12-28-2006, 07:53 AM
Back in action today, at work right now, but I have to lift today. No excuses.

Most likely a metcon w/o something with a good pump, low day tomarrow.

clawhammer_33
12-28-2006, 08:52 PM
**************************

Dec 28 2006

Day: Metcon

Sleep: 9

Diet:-On
Total: 3559
Fat: 129 1162 34%
Sat: 43 384 11%
Poly: 22 200 6%
Mono: 53 474 14%
Carbs: 283 1006 30%
Fiber: 31 0 0%
Protein: 306 1223 36%

Pre-lift notes: Ice back. Still bit opf head cold, with coughing up mucus, nothing to bad. So I won't be

going all out, I figured it would be a good day to get a benchmark girl done. Lynne and rowing is the w/o

tonight. I haven't BB benched it about 3 or 4 years, so it should be interesting.

Lift session:
RC 10x15/15/15/15

Warm up
500m row 1.40 lvl 4

Attempted:
Lynne

* Bodyweight bench press (e.g., same amount on bar as you weigh)
* pullups

5 rounds for max reps


Got:
Lynne

* NEAR Bodyweight bench press 205x10/5 90#db(Xfit 80% weight)x6 185x3
* pullups bwx10/8/8/4

4 rounds for max reps

500m row 1.55 lvl 4

Post lift weight: 218

Post- lift notes: Pathetic, really noticed sickness in breathing ability, but seems to have broken up

mucus and can breath much better now. Should have stuck BB at 185, did a warmup of 10 reps easily, pushed

a little to hard, oh well. Pullups first 3 kipped last round strict.

Should be good for a leg day tomarrow.

Etc. Notes: 820 ltf out 920

I finally got a copy of Supertraining by Dr.Siff. Reading through it soaking up information, stuff should should be changing soon.

Definatly looking lean-er. Another 5lbs or so, I should be right where I want to be.

clawhammer_33
12-29-2006, 10:11 PM
**************************

Dec 29 2006

Day: low 2

Sleep: 4 +2

Diet:- Off, went to lunch with people at work. I'm new, so mainly for "bonding"

Post lift weight: N/A


Pre-lift notes: Icing back,

Lift session:

RC 10x15/15/15/15

Row 500m 1.39 LVL 4

Squats deep ATA 415x3/3/3
Zercher squats 295x3/3/3
Pullthroughs 100x16/16

Row 500m about 2 mins(clock stopped accidentaly) LVL 4

Post- lift notes:LTF 920 out 1050
Squats good, slight lean forward. Zerchers hurt. FUN!


Etc. Notes: left shoulder and wrist aching, barbell bench still doesn't work for me.


********************

clawhammer_33
12-30-2006, 05:21 PM
**************************

Dec 30 2006

Day: Metcon

Sleep: 9

Diet:-On


Pre-lift notes: Ice back.

Lift session:
RC 10x15/15/15/15

Warm up
500m row 1.40 lvl 4

Attempted:
For time:
10 Dumbbell 1 arm snatch
1 Weighted pull-up
9 Dumbbell 1 arm snatch
2 Weighted pull-ups
8 Dumbbell 1 arm snatch
3 Weighted pull-ups
7 Dumbbell 1 arm snatch
4 Weighted pull-ups
6 Dumbbell 1 arm snatch
5 Weighted pull-ups
5 Dumbbell 1 arm snatch
6 Weighted pull-ups 4
4 Dumbbell 1 arm snatch
7 Weighted pull-ups
3 Dumbbell 1 arm snatch
8 Weighted pull-ups
2 Dumbbell 1 arm snatch
9 Weighted pull-up
1 Dumbbell 1 arm snatch
10 Weighted Pull-ups


Got:
For time of 33.50 mins
used 35lb dumbell

10 Dumbbell 1 arm snatch
1 Weighted pull-up
9 Dumbbell 1 arm snatch
2 Weighted pull-ups
8 Dumbbell 1 arm snatch
3 Weighted pull-ups
7 Dumbbell 1 arm snatch
4 Weighted pull-ups
6 Dumbbell 1 arm snatch
5 Weighted pull-ups
5 Dumbbell 1 arm snatch
6 Weighted pull-ups 4
4 Dumbbell 1 arm snatch
7 Weighted pull-ups
3 Dumbbell 1 arm snatch
8 Weighted pull-ups
2 Dumbbell 1 arm snatch
9 Weighted pull-up
1 Dumbbell 1 arm snatch
10 Weighted Pull-ups


500m row 1.55 lvl 4

Post lift weight: n/a

Post- lift notes:not bad, focused on form, got into LTF an hour later than expected.
Pullups strict

Etc. Notes: 445 ltf out 550


**************************

clawhammer_33
01-01-2007, 09:11 PM
**************************

Dec 30 2006

Day: Off

Sleep: 9

Diet: cals low, had a club sandwich

Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes:

**************************

Jan 01 2007

Day: Up 1

Sleep: 5+1

Diet:
Total: 3699
Fat: 129 1162 33%
Sat: 43 384 11%
Poly: 22 200 6%
Mono: 53 474 13%
Carbs: 318 1146 32%
Fiber: 31 0 0%
Protein: 306 1223 35%

Pre-lift notes: Ice back, icy/hot elbows and shoulders

Weight-Post lifting: n/a

Lift session:
Rc 12x14/14/14/14

Row 500m lvl 5 1.42

BB rows 3x3 deload each rep 370x3 sumo-365x3 365x3 2.5 rest
Ghetto T-bar rows 3x6-10 265x6/5/5 deload each rep 2 rest
Dec DBP 3x3 130x3 flat 130x1 120x3 3 rest
Inc DBP 3x3 110x3.5/3/2.5 2 rest

10 pullups / 10 dips unbroken


Post- lift notes: BB rows englished heavily. T-bar rows good. Dec db bench bothered back slightly switched

to flat bench.


Etc. Notes: LTF 815 out 945

*************************

clawhammer_33
01-02-2007, 09:24 PM
**************************

Jan 02 2006

Day: Metcon

Sleep: 6+2

Diet:Had burgur and fries!
Total: 4558
Fat: 187 1681 38%
Sat: 35 315 7%
Poly: 18 158 4%
Mono: 43 386 9%
Carbs: 380 1403 32%
Fiber: 30 0 0%
Protein: 324 1294 30%

Pre-lift notes: Ice back.

Lift session:
RC 10x15/15/15/15

Warm up

Attempted:
Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps


Got:
Five rounds for time of:
500 meter row lvl 3/3/3/2/2
225 pound Deadlift, 12 reps

Time: 25.30


Post lift weight: n/a

Post- lift notes:Good session killed. Rows good, deads tight

Etc. Notes: 845 ltf out 945


**************************

teaturtle
01-02-2007, 10:19 PM
OMG i love your journal title. do you have AIM or yahoo? ;)

clawhammer_33
01-02-2007, 10:55 PM
OMG i love your journal title. do you have AIM or yahoo? ;)

Thanks!

No, I'm one of the few without aim or yahoo on my computer. Maybe I'll get around to putting on a laptop or something tomarrow.

clawhammer_33
01-04-2007, 09:07 PM
**************************

Jan 03 2006

Day: Off

Sleep: 6

Diet: Total: 3100
Fat: 147 1326 44%
Sat: 49 445 15%
Poly: 25 226 7%
Mono: 61 548 18%
Carbs: 203 715 24%
Fiber: 25 0 0%
Protein: 247 988 33%

Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes: over slept on afternoon nap, decided to sleep.

**************************

Jan 04 2006

Day: Metcon

Sleep: 9+1

Diet: on
Total: 3559
Fat: 129 1162 34%
Sat: 43 384 11%
Poly: 22 200 6%
Mono: 53 474 14%
Carbs: 283 1006 30%
Fiber: 31 0 0%
Protein: 306 1223 36%

Pre-lift notes: Ice back.

Lift session:
RC 10x15/15/15/15

Warm up 3x5 P/Us+Dips

Attempted:

Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps


Got:
4 rounds for time of:
500 meter row lvl 3/3/3/2/2
95 pound Thruster, 10 reps

Time: 23.37


Post lift weight: n/a

Post- lift notes: Good session killed. still battle a bit of sickness, may have taken caffeine too close

to session, had difficulty breathing. Cut 1 round, wrists aching a bit, may need to start wrapping.

Etc. Notes: 845 ltf out 945


**************************

clawhammer_33
01-08-2007, 09:01 PM
**************************

Jan 05 2007

Day: Off

Sleep: 6

Diet: OK

Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes: over slept felt like ****, skipped

**************************

Jan 06 2007

Day: Off

Sleep: 6

Diet: Off
Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes:
**************************

Jan 07 2007

Day: Off

Sleep: 14

Diet: Off
Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes:

**************************

Jan 08 2007

Day: Low 1

Sleep: 8 + .75 nap

Diet: on


Pre-lift notes: ice back, icy/hot shoulder


Lift session:
RC 10x15/15/15/15

Row 500m: lvl 5 1.40

Rack pulls knee height 495x2 585x1 605x0 585x0 495x3/3 3-4 rest
goodmornings 345x2 3 rest
1 legged squat practice

Post lift weight: 213.9 !!Probally due to not eating all weekend

Post- lift notes: feel ****ty

Etc Notes: I have impacted or something wisdome teeth, the entire right side of my face is swollen and its

hurts like a bitch to eat, drink, and talk.

**************************

teaturtle
01-08-2007, 09:11 PM
hope you feel better soon :]

clawhammer_33
01-09-2007, 10:16 PM
**************************

Jan 09 2007

Day: Metcon

Sleep: 6+2

Diet: on
Total: 4580
Fat: 206 1856 42%
Sat: 42 376 8%
Poly: 21 187 4%
Mono: 52 465 10%
Carbs: 377 1399 32%
Fiber: 27 0 0%
Protein: 295 1179 27%

Pre-lift notes: Ice back.

Lift session:
RC 10x15/15/15/15

Warm up less pullups

row 500m: 1.38.6 lvl 5

Attempted:
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups


Got:
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups

8 rounds in 20 mins

row 500m: 2.oo lvl 4

Post lift weight: n/a

Post- lift notes: thrusters good easy, pullups cheated as needed.

paced myself, still feeling bit ****ty. went in 1 hr later, much less busy. ltf 925 out 10.35

Etc. Notes: Upped cals a bit, seems to help but not as much as I'd like.

**************************

Thanks TT!

clawhammer_33
01-11-2007, 10:07 PM
**************************

Jan 10 2007

Day: Off

Sleep: 6

Diet: On

Total: 2953
Fat: 129 1165 41%
Sat: 42 376 13%
Poly: 25 227 8%
Mono: 53 474 16%
Carbs: 231 806 28%
Fiber: 29 0 0%
Protein: 226 904 31%
Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes:

**************************

Jan 11 2007

Day: Metcon

Sleep: 5+3.5

Diet: on
Total: 3559
Fat: 129 1162 34%
Sat: 43 384 11%
Poly: 22 200 6%
Mono: 53 474 14%
Carbs: 283 1006 30%
Fiber: 31 0 0%
Protein: 306 1223 36%


Pre-lift notes: Ice back.

Lift session:
RC 10x15/15/12/12

Warm up less pullups

row 500m: 1.50 lvl 4

Attempted:

Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups


Got:
=
125 m Row
55lb dumbell swings, 12 reps
10 Pull-ups

4 rounds in 12.5

row 500m: 1.56 lvl 5

Post lift weight: n/a

Post- lift notes:
ltf 945 out 1045

Good from, cut session down. need to adjust lifting timing, this isn't working at all.

Etc. Notes:


**************************

clawhammer_33
01-12-2007, 10:23 PM
***********************

Jan 12 2007

Day: Up 2

Sleep: 5+2

Diet: Off, chinese

Pre-lift notes: Icing back, icy/hot elbows + shoulders LTF 945

Lift session:

RC 12x15/15/15/15

Row 500m: 1.47 lvl 5

Dips +110x2.5/2/2 2 rest
Push press 185x3/3/3 1 rest
Pullups +80x2.5 70x2.5/2.5 2 rest
DB pullovers 120x4/4/3 2 rest

10 pullups clapping practice, no clap, grip release at top
10 dips unbroken

Row 500m: 1.50 lvl 3

Weight Post-Lifting: N/A

Post- lift notes: Good session, the food seemed to help alot

Etc. Notes: in 945 out 1100

**************************

clawhammer_33
01-22-2007, 09:26 PM
**************************


Jan 14 2007

Day: Metcon

Sleep: 8

Diet:-On

Pre-lift notes: taking it easy

Lift session:


Attempted:

Seven rounds for time of:
15 Pull-ups
25 Squats
10 pushups

Got:

Scaled:

Seven rounds for time of:
10 Pull-ups
20 Squats
10 pushups
time: 14.40

Post- lift notes:
fine, done aty home, not timne to hit gym full on,.

Etc. Notes: Home 100


**************************

Jan 15-21 2007

Day: Took several days off, started school, few late days at work, and laziness.

Sleep: varied
Diet: Off cheated, some high, some low
Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes:

**************************
Training will be bit erratic next few weeks due to school work and I'll be getting my wisdom teeth pulled

on Feb 2. I will be training more instinctively, on 1 lifting/1 metcon/1 on, trying to get days off on

monday and thursday. Trying to cheack out an MMA facility on tuesday, adn a crossfit gym opens up near me

in febuary which should give me access to much more equipment. I'm also attempting to train at about 6,

tonight not included due to class. I really need a gym session tonight so I'm going in.

Jan 22 2007

Day: Up 1

Sleep: 7

Diet: good

Pre-lift notes: Ice back, icy/hot elbows and shoulders

Weight-Post lifting: 208- I'm prayings it water and glycogen

Lift session:
Rc 12x12/12/12/12

Row 500m lvl 3 1.52

BB rows 335x5/5
Ghetto T-bar rows 265x5/5
flat DBP 100x5/5
dec DBP 100x5/5

10 pullups / 10 dips unbroken


Post- lift notes: good session, cut 1 set from all. 2 mins rest on all. taped wrists. wrapped bb rows.

reset all rows. good first day back


Etc. Notes: LTF 900 out 1005

**************************

clawhammer_33
01-26-2007, 10:13 PM
*******************

Jan 23 2007

Day: Metcon

Sleep: 6

Diet:-upped cals, with a whopper, fries and diet coke

Pre-lift notes: Ice back

Lift session:
RC 12x14/14/14/14

Row 500m lvl 4 1.50

Attempted:

12 95lb BB thrusters
12 dips/12 pullups/12 dips/12 pullups/6 dips 6 pullups/

5 rounds for time. Alternating dips/pullups

Got:

12 95lb BB thrusters
12 dips/12 pullups/6 dips 6 pullups/

3 rounds at 9.00 Mins


Post- lift notes:
Well not amazing but good. thrusters deep, pullups good, dips good. shoulder and wrist aching a

bit.getting some sleep and back at it tomarrow

Etc. Notes: LFT in 600 out 700


**************************

Jan 24 2007

Day: off,
Sleep: 8
Diet: Off cheated,
Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes:
**************************

Jan 25 2007

Day:off class
Sleep: 8
Diet:good
Pre-lift notes: n/a
Lift session:n/a
Weight Post-Lifting: n/a
Post- lift notes: n/a

Etc. Notes:

**************************

Jan 26 2007

Day: Low 1

Sleep: 8 + 1hr nap

Diet: Ate chinese for lunch at work


Pre-lift notes: ice back, icy/hot shoulder


Lift session:
RC 12x14/14/14/14

Row 500m: 1.50 lvl 3

Conv Deads 460x2/2/2
365 dead challenge 365x10
goodmornings 335x2/2/2
Lunges DB 75x12/12

Row 750m: 3.03 lvl 3

Post lift weight: 213

Post- lift notes: Good session. reset all deads. Bit tired, trying to rebuild conditioning, weight went up

a bit, easily got into 2nd notch in lifting belt, so still leaning out. about 2 mins rest on all sets. LTF

915, out 1050

Etc Notes:

**************************

clawhammer_33
01-28-2007, 02:46 PM
*******************

Jan 27 2007

Day: Metcon

Sleep: 8

Diet:-on

Pre-lift notes: Ice back

Lift session:
RC 12x14/14/14/14

warmups 6pulups,6dips,RC, stretch x3

Row 750m lvl 4 2.42

Attempted:

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Got:

Complete in as few sets as possible:
45 pound Overhead squat, 75 reps

45x15/15/15/15/15

6pulups,6dips,RC, stretch x2

Row 500m lvl 3 2mins

Post- lift notes:Practice mainly, could have upped weight, completed in about 10 mins
Definatly fun. really started to get in the groove last two sets.

Etc. Notes: LFT in 200 out 245


***********************

Jan 28 2007

Day: Up 2

Sleep: 8

Diet: On

Pre-lift notes: Icing back, icy/hot elbows + shoulders LTF 2

Lift session:

RC 12x14/14/14/14

Row 500m: 1.46 lvl 4

Dips +110x3/3/2.5 2 rest
Push press 195x3/3/3 1 rest
Pullups +80x2.5/1.5/1.5 2 rest
DB pullovers 120x4/4/3 2 rest

10 dips unbroken
10 pullups kipped


Row 750m: 2.50 lvl 3

Weight Post-Lifting: N/A

Post- lift notes: Good session. Taped wrists

Etc. Notes: in 2 out 325

**************************