Monday, July 1

AMRAP in 12 min:
(95lb deadlift, hang PC, front squat, push press, back squat, push press) x 4
12 burpees

Mad it through 3 rounds plus 4 sets of BB complex. Didn't help that my shoulders were ****ed from OHP heavy yesterday or that I'm fat as ****. Probably fat as **** was the real problem

Minor bitch session. **** whiny ass bitches who expect me to fix their problems. **** stupid ass psych patients and their equally crazy parents. **** my incredibly stupid attending for insisting that we admit this psych patient instead of sending them to a psych unit like any normal doctor. **** girls. I'm sick of hearing this bull**** about not being in the right place, or I can't keep dating you because we work together and it would be weird or any of the other stupid **** I've heard over the last couple months. **** my administration for not standing up for anything ever. **** me for continuing to hope and striving to do my best when I know I have no support. Most of all **** cross fit and their stupid wod's that make me want to puke. Good day, sir.

Wednesday, May 15

DL - 315x3x3
Pendlay Rows - 145x10x4
Wide Pronated Pulldowns - 130x15x3

Kinda pussed out here. Gym was ******edly crowded so I just called it a day. On the plus side I used my WABAC machine to find what I was doing with my back-work from before and I'm not too far off. Plan to return to cross fit tomorrow

Wednesday, July 3

AMRAP
8 toes to bar
16 box jumps
32 double unders (or 128 singles)

4 rounds plus 4 toes to bar. For the record the last 2 rounds my toes were nowhere near the bar. Pitiful. I also did zero double unders

Thursday, July 4

BP - 205,230,257.5 x 5/3/2 (PR!!)
OHP - 120x10x2,120x8+2
DB Incline Flies - 30sx15x2
Machine Flies - 168x15x2
Reverse Machine Flies - 144x15x2
Cable Cross - 20x20x2
Side Raises - 15x20,15x15,10x5
Pronated Cable Tri Pushdowns - 65x20x2
Supinated Cable Tri Pushdowns - 45x20x2
Straight Bar Curl - 60x15x2

Very happy with that effort. Had planned to run after lifting, but just ran out of time and WIM. Diet is pretty solidly locked in. ~2500 cal/d. Will adjust after the next weigh in on Sunday. I was really excited about going to the gym for the first time in a long, long time. Not sure what the issue was. Mild burnout? Other stressors? General pussiness? Lack of prunes in my diet? Whatever it was, I'm glad to be excited about the gym again. And I at least made it twice per week, every week so the last couple months weren't a total loss. I put down some ridiculous goals in the 2013 resolution thread: <9% BF, sub-20 5K, 205 OHP. I think I'm 10-15lbs away from the OHP, ~4 min away from the 5K and eleventy billion pounds of fat away from the BF goal. I'm just not gonna worry about the BF goal (not that I ever worried about it) and focus on getting the other two. Oh, and I want those two to happen within 5 days of each other to count.

Saturday, July 6

OHP - 142.5,162.5,180x5/3/1
Dips - BWx10x5
DB Incline BP - 55x10,10,8
Face Pulls - 70x12x2
Cable Curls - 50x20x2
Cable Overhead Ext - 50x20x2

CF Metcon: Deck of cards game with Jokers = 20 pull ups, Spades = squats, Clubs = push ups, Diamonds = sit ups, Hearts = power snatch 45lbs 25:49

I don't think I've ever had my tricep cramps before. Kinda interesting. Happened while I was doing a bunch of pushups in a row during the wod. Was on call for 28h starting Fri morning, so I didn't get a workout in then, but a really solid week overall.

nice benching!

Thanks! Very happy with my progress over the last few months.

Tuesday, July 8

BP - 180,205,235x5
OHP - 120x10x2,115x6+4
DB Incline Flies - 35sx15x2
Machine Flies - 168x15x2
Reverse Machine Flies - 144x15x2
Cable Cross - 20x20x2
Pronated Cable Tri Pushdowns - 65x20x2
Supinated Cable Tri Pushdowns - 45x20x2
Straight Bar Curl - 60x15x2

AMRAP
Clean and thruster 95lbs x 7
Burpees x 7
Pullups (jumping) x 7
4 rounds + 4 reps

So, I'm starting to get a little concerned about using CF and a paleo diet to lose weight. Worried about losing strength and being unable to adequately recover from one workout to the next. I'm only stuck for one month, so I'll give it that long and then re-evaluate.

Tuesday, July 9

5 rounds:
DL 275x5
Jump rope 150
9:53

Wednesday, July 10

7 rounds:
20 x sit throughs
20 x mountain climbers
20 x straight leg raises
20 x BW squats
18:54

Thursday, July 11

Pronated lat pulls 140x15x2, 130x15
Supinated lat pulls 140x15x2
Seated rows "9"x20x2
Pendlays 145x10x4
Reverse hypers 25x10x2
DB curls 25x15x2

Friday,July 12

135lbs
PC x3
FS x2
PP x1
AMRAP in 9:00

9 rounds. Grip slipped on my last rep and in forcing it up I semi-tweaked my left trap. Similar to an injury I've had before when I was OHP heavy. Am supposed to do my 5 day for OHP tomorrow I guess I could do my 3 day of BP and then next week do 2 days of OHP?? Or maybe warm up and see how it feels. Just really don't want to **** with it too much and have to take a few weeks off from OHP or reset again. Diet is going well. CF is actually kinda fun but I totally understand how guys end up so small and weak. The programming is generally ****ty and it's all based around pretty intense cardio. Then you throw in competition to get us all fired up and it'd be really easy to just cardio yourself into a tiny kitten. Gonna have to be careful with my real lifting over the next month or two.

Saturday, July 13

OHP - 127.5,145,165x5
Dips - +15x10x3,BWx10x2
DB Incline BP - 55x10,8,7
Lateral Raises - 15x12x2
Face Pulls - 70x12x2
Cable Curls - 55x20,50x20
Cable Overhead Ext - 55x20x2

Pretty happy. Solid 5RM PR on OHP (although only +2.5lbs). I don't think I ****ed up my back at all today, but I'll have to wait until tomorrow to be sure. I'm starting to worry that I'm getting too much lay back on my OHP. I'll have to video the next few work sets. This is gonna be a hard as **** 5/3/1 cycle. Have to do 175x3 and 185x1 over the next two weeks. I'll be ****ing ecstatic if I complete this cycle ... although I almost certainly had another rep at 165. Hmm. Oh, and I left my baby plates at the gym for about a week cause I just forgot them there. I've never actually glued the two 10oz plates together, just kept it as 4 separate plates and as I was carrying them in today, I realized someone had left some sweet commentary on one of my plates. I laughed pretty ****ing hard when I saw it.

Monday, July 15

40,30,20,10x
24kg goblet squats
Straight leg raises
Pushups
24kg goblet swings
25:xx

The CF people are really big on doing KB swings way up over your head. **** that **** imo. My shoulders are delicate flowers - giant, bowling ball-looking delicate flowers. Not gonna do anything else to possibly **** them up. Otherwise this was absolutely brutal. Just kicked my ass. Once I survive a month, I'm gonna start adding in running on top of CF 3-4 times per week. Right now just too exhausted.

Tuesday, July 16

4 rounds:
400m run
PC 155x10
16:00

BP - 195,220,245x3
OHP - 115x10x3
Lat raises - 15x20x2
Machine Flies - 168x15x2
Reverse Machine Flies - 144x15x2
Cable Cross - 25x20x2
Pronated Cable Tri Pushdowns - 65x20x2
Supinated Cable Tri Pushdowns - 45x20x2

So the WOD was really 3 rounds (although it was supposed to be PC + snatch, I just skipped the snatch cause my left trap/shoulder was ****ed) which I finished in 11:00. Thought about it for a while then decided to do a 4th round so I should be able to smash that time if I do this again. Made the huge mistake of WOD'ing first then doing my real lifts after. Will NOT do that again. I think I made all 3 reps on BP but my spotter insisted on having his hands hover right under the bar so I don't know for sure. Def got two, but don't know about the 3rd. Of course it was "all you, bro".

What's your weight at these days brah?

Impressive lifts as usual, makes me jealous

Disgusting I was 222 on Sunday. I got really lazy over the last couple months with my diet. It's so ****ing frustrating cause I keep hanging out around 25-30lbs away from my final goal. On the plus side I'm muscular enough that I look pretty good with clothes on

I hear that man, it's tough with the hours you have to keep to get your diet under control -- the fact that you're still going to the gym is impressive enough. Once your schedule slows down I'm sure you'll get back into it, if being on the cutcutcut train is still your goal (getting lolweak kind of sucks though).

Oh no, I'm definitely on the fat as **** cutcutcut train. These next two months should be pretty easy and stress-free so we'll see how much damage I can do

Wednesday, July 17

5K run - fat as **** cutcutcut GO

So I got to run the last mile or so in a thunderstorm. I really ****ing love running in thunderstorms. Oh, and my diet was kinda ****ty to start but I still managed 2400 cal and 180g protein. How the **** did I let it go so far into the 4k+ cals before???

Love the nomzies takes us all from time to time, back on the cutting train

Ook ook does so much volume that his Nomzies must truly be legendary. Probably talking about whole keylime pies here. Him and jonfon biggest closet Nomziers in H&F.

Lol not sure if I've posted about the key lime pies before, but I have eaten entire pies in a single day on multiple occasions. Refeeds, right?

Thursday, July 18

DL - 3x3x325
Pendlay Rows - 4x10x145
Reverse Hypers - 3x15x25
Pron Lat Pulldowns - 3x15x"10"
Sup Lat Pulldowns - 2x15x"10"