maidenfan Posted March 23, 2018 Author Share Posted March 23, 2018 3/23/18 BW 268.7 0-38.5 mins - 500m row or ski, incline walk treadmill till HR drops below 120 Got off last row interval at 38.5 @ 171 hr. Hit 120 at 43 mins. Ive dropped 12lbs in two weeks Looking forward to being lighter and in better shape My long term goal is to get into the 220 - 230 range - better health and more pull-ups Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 23, 2018 Author Share Posted March 23, 2018 Another 40 mins of treadmill and rowing intervals. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 24, 2018 Author Share Posted March 24, 2018 3/24/18 0-28 mins - don 15lb vest - 1 min incline treadmill walk (3.7mph/5 elevation), 10 x elevated parallette push-ups, 10 x rows 150ish HR at end pushups - easy, rows - incredibly hard and sloppy. Take off vest, 2 min rest on the treadmill 30-40 mins - 30s treadmill, 2 x peg board pull-ups. 40-45 treadmill gravity boots. The bar I hang from is pretty high, so I have to jump to get it. That and getting my fat body and legs hooked into the bar makes it an exercise alone. The hanging is therapeutic, though. Was nice today as the air is very cold - makes for a nice cooldown. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 25, 2018 Author Share Posted March 25, 2018 (edited) 03-25-18 0-27 mins - 2 mins treadmill, max set of pull-ups (6-7) using various grip devices, alternate 500m ski/rows. HR @ 170+ coming off the last row 27-30 mins - rest on treadmill till HR into low 120s 30-50 mins - 3-5 peg board pull-ups, 30s-1min on treadmill. Reached 100 pull-ups total right at 50 mins. HR 150+ whole 20 mins - felt great Took a body shot to see where I’m at. Running 267-270 right now and my abs are starting to show again. I loosely follow Bills program. I still have cheat meals and drink alcohol 2-3 times a week. If I cut that out, I’m sure the fat would melt off. One month left of a work weight loss challenge! Today’s breakfast is oats, egg whites, and a half a scoop of cookies and cream whey w 32oz of water. Not very good, but it was on sale my next two meals will be chicken breast, mixed vegetables mixed w lentils, and a half of an avocado w ea meal Maybe a snack when I get home from work Lots of water Edited March 25, 2018 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 26, 2018 Author Share Posted March 26, 2018 3/26/18 0-18 mins - 1 min treadmill, ~20 sec parallette handstand balance, 1 min row. HR 160s coming off the tower at 18mins 18-33:15 - 50 cannonball pull-ups (50 total), rest on the treadmill in between sets (30s - 1min) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 27, 2018 Author Share Posted March 27, 2018 3/27/18 0-18 mins - don 20lb vest - 1 min treadmill, 10 x elevated parallette push-ups, 10 rows. HR pushing 160 @ 18 mins. Take vest off 18-40 mins - 1 min treadmill, push-ups or pull-ups. Maintained a 140 - 150 HR Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 28, 2018 Author Share Posted March 28, 2018 (edited) 3/28/18 bw - 272 (+5 Lol) treadmill, hspu/balance/rowing intervals 175+ hr mid workout coming off rower. Added more treadmill rest. HR dropped from 155 at 37 mins (end of workout) to 125 in 1:10 secs (slow walk) so my fitness is improving. More diet focus my new 2.5” pegs. Elbows getting a bit sore so I gotta lay off the pull-ups for a few days Edited March 28, 2018 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 28, 2018 Author Share Posted March 28, 2018 (edited) Really nailing diet til May 1st. Pretty much following a strict bill diet. What I ate today: oats post am workout, then this for the most part at least 100 oz of water per day No booze Edited March 28, 2018 by maidenfan 1 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 29, 2018 Author Share Posted March 29, 2018 3/29/18 0-28 min - 2 min treadmill, max effort hspu/balance, 2 min row. 170+ HR coming off the tower at 28 mins 0-31 min treadmill rest 31-52 mins - 1 min tread, 20-30 sec hspu/balance 140-150 HR 52-60 mins - treadmill jog at 6mph (10min pace) breakfast post workout egg whites, avocado, raw green beans, 40oz water 1 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 1, 2018 Author Share Posted April 1, 2018 03/31/18 gym workout cable rows, machine dips, hang db snatch and muscle snatch, rows, bench press, and cardio mixed in for an hour or so 04-01-18 0-28 mins - 2 mins treadmill, hspu/balance, 2 min row. HR ~ 170 coming off last row. A few mins on the tread cooldown 30-40 mins - 1 min treadmill (incline walk), max hspu/balance lots of neck work Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 2, 2018 Author Share Posted April 2, 2018 4-2-18 0-28 mins - 1 min treadmill, hspu/balance, 5 x cannonball pull-ups 10 rounds - 50 total pull-ups. HR 150s 28-45 mins - treadmill, handstands, peg board pull-ups. 25 more pull-ups. Max number of peg board pull-ups in one min - 13 (total, not at once) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 5, 2018 Author Share Posted April 5, 2018 4-3-18 0-20 mins - 1 min treadmill, hspu/balance, 3 x cannonball pull-ups 20-38:10 - 1.5 mins treadmill, hspu, 6 x pegboard pull-ups 38-43 min - treadmill 1 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 6, 2018 Author Share Posted April 6, 2018 Yesterday - gym workout - db snatch/c&p, rows, dips, bench press, 20 mins on the elliptical @ 150ish HR today 0-43 mins - 2 mins @ 3.8mph/4 elevation, alternate 1 min hard rows and skis. Came off rower at 43 mins @ 170 HR 15 mins on the headhunter bag (12” water filled bag). Good workout. supposed to be an easy rest cardio day - little harder, but I feel good Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 7, 2018 Author Share Posted April 7, 2018 Stick game, Aaron. https://www.youtube.com/watch?v=_1Q7AzuaXLU&feature=youtu.be Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 7, 2018 Author Share Posted April 7, 2018 4-7-18 0-31 mins - 2 mins treadmill walk, 2 mins heavy bag. Vo Ball after for a few mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 8, 2018 Author Share Posted April 8, 2018 04/08/18 0-47 mins - 2 min treadmill walk (3.8mph/4elev), parallette hspu/balance, 2 x 80lb DB hang muscle snatch ea hand, 5 x fat grip (2.5”) peg board pull-ups No rest. HR 135-165 whole workout Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 9, 2018 Author Share Posted April 9, 2018 (edited) 4-9-18 0-20 mins - 1 min treadmill walk, 2 mins c2 row 20-35 mins - heavy bag - 30s rest every couple mins Edited April 9, 2018 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 10, 2018 Author Share Posted April 10, 2018 4-10-18 0-30 mins - 1 min treadmill walk (3.8mph/5elev), parallette hspu, 5 x peg board pull-ups. 30-40 mins - 30 sec treadmill, 4 x peg board pull-ups. 115 total pull-ups good workout, HR stayed 150+ from 10 mins to finish. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 11, 2018 Author Share Posted April 11, 2018 04/11/18 0-29:30 - 1 min treadmill (3.8mph/4 elev), parallette hspu/balance, 5 x various pull-ups. Finished at 29:30 w 70 total pull-ups. A few mins on the heavy bag after. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 12, 2018 Author Share Posted April 12, 2018 4/12/18 Gym workout. Cable rows, bench press singles to 315, DB hang snatch to 115, DB hang c&p to 100s, more rows. 163 avg HR on the elliptical for 20 mins (fitness is improving) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 12, 2018 Author Share Posted April 12, 2018 Lunch: 8oz of chicken and 200grams of raw asparagus (w Tapatio hot sauce) 2 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 15, 2018 Author Share Posted April 15, 2018 A short treadmill, hspu, pull-up workout then some riding w the boy. It’s his first free wheel bike and he’s not used to standing up and riding slow - good times! 3 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 16, 2018 Author Share Posted April 16, 2018 04/16/18 Treadmill, hspu, pull-ups intervals for 45 mins, no rest. 145 total pull-ups. Towel/cannonball pull-ups for the first 22 mins, peg board the rest. HR 150ish 20mins on. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 18, 2018 Author Share Posted April 18, 2018 4/17/18 30 min intervals hspu treadmill heavy bag 4/18/18 1 min treadmill, 5 x peg board pull-ups - repeat for 45 mins no rest - 165 total pull-ups Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 21, 2018 Author Share Posted April 21, 2018 Been riding bmx w the kid the last few days 4/21/18 1-2 mins treadmill, parallette hspu, 5-7 pull-ups. Repeat for 51 mins, no rest. Quote Link to comment Share on other sites More sharing options...
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