I needed to sit down after, but nope didn't pass out.






tyty.




Thanks.

5/23/15

Squat

Warm-ups
2x10x205
185x7

Wanted to do 10 @ 185, but hit a wall of WIL®, so I racked it. 205 was fairly difficult both times. Set 1 below:

https://youtu.be/YQthdM0m1EI

Front Squat

185x2
205x1

Conditioning

10 . . . 1

80# RKBS
Burpees

13:44

Pretty miserable.

5/29/15

Had to do some medical exam for disability insurance. Blood pressure was 130/80, heart rate was 72 bpm and weight was 252 in jeans. Weighed myself w/o clothes when I got home and I was a svelte 246, so it's all good. Practically skinny.

My wife tells me 130/80 is no bueno.

Deadlift

135x3
185x3
255x3
295x3
335x7 (pr?)
350x5


Fifth rep on 350 felt awful, like my back wasn't set. For anybody who still reads this, if you have any thoughts on form, do share.

https://youtu.be/1dZmggB0ivc

https://youtu.be/asfXnaGEpco

BB Curls

3x12x45

Conditioning

10 . . .1

80# RKBS
burpees

11:38. Better than last time.

5/30/15

Went 3.5 miles in 56 minutes. Walked most of it, but ran 5 quarter milers during that time with my fastest split being 1:58. Slow, but getting better.

You just got tired at the end of that set. Maybe you started letting your hips rise early. Overall form looks pretty good.

Thanks for the feedback. I suppose that'll happen when I do deadlifts to failure/near failure.

Speaking of s, did some type of activity for a third day in a row.

5/31/15

Walked/did some running today. Overall about 2.5 miles. Ran three .25 mile (400 meter) intervals and walked the rest of the time.

Times on 400s were 2:13, 1:57, 1:59. Perhaps next week, I'll try some half mile runs and see if I can keep it under 4 minutes.

It's going to be a busy work week, but hopefully I can find some time in my schedule to squat tomorrow.

6/7/15

Didn't work out once this week other than some short walks w/ Mrs. Wizard. Was the week from hell in terms of work. I've billed about 60 hours last week and probably worked 80. It has sucked.

I got to peel myself away from the computer for a little bit today.

Squat

45x10
135x5
185x5
2x10x210
185x10

Conditioning

3 x 500 meter row.

1:51
1:48
1:53

This was really difficult for me. Heart was beating out of my chest after each effort. Rest about 1:1 between first 2 efforts and took an extended rest before my last interval b/c I felt like I was going to die after set 2.

So I bought a rower. I plan on using it regularly. There was one workout I was thinking about - 20 minute running clock, do 100 burpees and with remaining time, row as far as possible. If I tried this now, I don't see it ending well, so I'm going to try and build up to that.

Love the rower purchase. Very house of cards of you. But really, it would be the very first piece of cardio equipment I ever buy.

Is it a c2 or fan?

I'm with Aidan though, the DLs look solid. You had to rest more after that 3rd rep of ~350

C2 ofc. What is a fan rower?

Yeah, I'm channeling my inner Francis Underwood minus the whole murder and deception thing. I'm looking forward to incorporating rowing back into my routine.

6/8/14

Rowing

250 - 46.7
500 - 1:47.1
4 x 250 meters -
50.0
50.5
52.9
51.6

90 seconds rest between rounds

1000 meters - 3:51.3

Damn buddy. Is a cut happening in the near future?

Yeah, it kind of has to.

6/14/15

Squat

215x8
2x5x215

Weak.

Conditioning

Rowing:

250 - 47 seconds
500 - 1:55
6 x 250 w/ 1 minute rest between rounds - varied from 49 to 59 seconds
1000 - 3:58

This completely wrecked me.

Just watched the deadlift vids. DAT HD!!!

I also love the rower purchase. Hmmm. That is something I would love to own myself. Easy cardio. Perhaps you will inspire a C2 revolution in S&F.

Damn that looks rough. How long rest in between rounds?

I love it, low impact cardio that's great for interval work. I just need to use it 4-5x a week.





The 6 x 250 were 1 minute rests. The others I didn't time, but nothing crazy, maybe 2-3 minutes tops.

6/16/15

Rowing

500 meter warm up

10 x 100 meters ME

:30 rest between intervals

19.0
19.1
18.8
18.6
19.5
19.4
19.6
20.8
20.0
19.6

No idea if this is good. I'm assuming it's mediocre, but it's not like I could've done it any faster. Rowed 1000 in 3:14.3 total rowing time, so that's good I suppose.

Rested a few minutes then I did:

500 meters: 1:43.1

500 meter row cool down: 1:58ish

Pretty decent workout in a short amount of time.

6/22/15

Rowing

500 meter warm up

1000 meters - 3:36.1

500 meter - 1:47

90 seconds for distance - 410ish or something

http://imgur.com/yuljlB8

Overhead squat challenge.

6/29/15

Rowing

500 meter warm up - 1:53

10 x ME 100 meter row
20 seconds rests between efforts:

Fastest was 18.1, slowest 23.2 but I started a seconds or two late on that one. Most were in 20 second range +- 1 second.

500 meters - 1:44.8

3 x 200 meters, full rests between rounds - 40.4, 40.2, 41.5

4 x 100 meters - 17.7 seconds (WR), 18.0, 17.5 (WR), 17.9

3x10 80# RKBS somewhere in there.

Amazing

Jelly

7/11//15

Cleans up to 2x3x175

Easy-ish

https://youtu.be/qsIw5ik7bwo

Rowing

400 - 1:19
500 - 1:42ish
100 - 17.6
A few 200s

Heart rate was through the roof. I always feel like death after a max effort row. I'm going to say my un-air conditioned garage probably doesn't help.

Diet's been a little better, so I've dropped a few pounds. The motivation to lift by myself in my garage, however, simply isn't there atm.

cleans look great man. Your form is always stellar. That OHSchal pic was great too. Dat mobility.

Keep at the diet. It works. Do it.

Why did you move from a box to your garage again?

Thanks.





Bought a house which made going to my old gym impractical and decided it would be cheaper/more practical to build a garage gym.

After building a garage gym, I realized how lonely and boring it was to lift alone. It's also brutally hot in my gym most of the year.

Also, this: http://imgur.com/U2NzjvD