FrankyBoy Posted June 22, 2009 Share Posted June 22, 2009 Dito! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 23, 2009 Author Share Posted June 23, 2009 Thanks for the comments. 06/23/09 Elliptical x 20 mins Treadmill x 25 mins HS 4way Neck - 35 x 50 ea way Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted June 23, 2009 Share Posted June 23, 2009 Morgan, am I reading wrong or have you done some kind of workout from 6/13 to 6/23 ? 11 straight days and no rest days? Do you not program any rest days here and there? Do you ever feel like you could use one? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 23, 2009 Author Share Posted June 23, 2009 (edited) Yeah, I complain about needing rest all the time. I figured days where I only get on the treadmill count as a rest day, eh? I dont think I'm doing the daily volume most do, so thats gotta count for something too. You're probably right about taking more time off during the week though. Edited June 23, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 25, 2009 Author Share Posted June 25, 2009 06/24/09 (evening) Front Squat - 225 x 11, 275 x 5, 295 x 1, 315 x 1, 345 x Miss (no reason not to make this one) BB Clean & Press - 225 x 1 x 4 sets, 225 x 1 + 1 Front Squat x 6 sets Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 26, 2009 Author Share Posted June 26, 2009 06/26/09 BB C&P - 225 x 1 Power Rail HSPU - Body x 1, Body x 1 + 30 sec hold Double KB Snatch/Press/Front Squat - 32's x 2, 36's x 2, 40's x 2 x 2 sets Hammer Strength 4way Neck - 35 x 25 ea way, 45 x 25 Lawn Mower Circuit: Double KB Snatch & Press - 40's x 1 x 6 sets Dips - Body x 10 x 5 sets Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 28, 2009 Author Share Posted June 28, 2009 06/27/09 Double KB Snatch & Press - 32's x 1, 36's x 1, 40's x 1 (no rest) Front Squat - 225 x 5 x 2 sets, 275 x 1 x 5 sets Cable Hip Belt Squat - 120 x 10, 140 x 10 Quote Link to comment Share on other sites More sharing options...
knyaz Posted June 28, 2009 Share Posted June 28, 2009 good numbers on the Front Squat there!!! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 29, 2009 Author Share Posted June 29, 2009 06/29/09 AM 20 mins Elliptical 20 mins Treadmill HS 4way Neck - 35 x 30 ea way Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 30, 2009 Author Share Posted June 30, 2009 06/30/09 25 mins Elliptical Hammer Strength 4way Neck - 35x20, 35x20, 45x10, 55x10 (no rest between sets - first time I've ever did a cardio session on a neck machine ) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 4, 2009 Author Share Posted July 4, 2009 07/02/09 30 min open water swim Felt great to get back in the water - the water was about 60 degrees (which is quite warm for our area). I drove out to Hood River today and picked up a new swimming wetsuit from a company called promotion wetsuits - great people, great suit. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 5, 2009 Author Share Posted July 5, 2009 07/04/09 Front Squats 45 min open water swim Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 7, 2009 Author Share Posted July 7, 2009 07/06/09 60 min open water swim Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 8, 2009 Author Share Posted July 8, 2009 07/09/09 Front Squat - 225 x 5 x 3 sets Double KB Ground Snatch/Military Press (no swing) - 24's x 3, 32's x 1 (tuff one) Double KB Snatch/Military Press (back to swings) - 36's x 2, 40's x 2 BB Clean/Press/Front Squat - 225 x 1 x 5 sets DB Snatch - 90 x 10 Hammer Strength 4way Neck - 45 x 25 ea way Open Water Swim x 30 mins (towed a boat anchor sock - good workout) Workout felt good today - feels good to get back in the water. Quote Link to comment Share on other sites More sharing options...
Kormaz Posted July 8, 2009 Share Posted July 8, 2009 Good stuff! Have you noticed that swimming keeps you fit? I need to get fitter and am contemplating swimming more often to do this Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 8, 2009 Author Share Posted July 8, 2009 (edited) Peter: Yes, when I swim a lot I notice the weight goes down some. For me, swimming, or just being in the water for long periods of time calms my mind, its very relaxing. When I open water swim I switch off between a regular crawl stroke, to back stroke, to side stroke, to breast stroke - no resting. Add paddles and fins and you can really blast the body. Hmm, dunno how I got July 9th on my last workout as its only the 8th today??? Getting old I guess. 07/08/09 HS 4way Neck - 45 x 25 ea way, 55 x 25 ea way 25 min kayak (pushing hard - worked up a real sweat) 45 min open water swim I've been doing a LOT of neck work the last few months - measured 21" below the ears today - so something is working. Today was my first time kayaking and it was a really good arm and back workout. Edited July 8, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted July 8, 2009 Share Posted July 8, 2009 Good work with the front squats. 21'' is a huge neck aswell!! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 1, 2009 Author Share Posted August 1, 2009 07/31/09 What I'm supposed to do: Take a rest day What I did: 1 mile swim (w/long fins) in 35:45 (lunch break - mega hot here - felt good) 0900- apple 1000 - 3 eggs/4 whites, 1 cup mushrooms, 2 roma tomatos, 1/2 cup black bean salsa, 1 tbsp olive oil 1200 - apple, 1 liter water 1630 - 1/2 chicken breast, 1 cup broccoli, 1 liter water 1745 - s/a above 2030 - 1 cup 2% cottage cheese, 1 slice deli turkey, 1 large cucumber, 2 roma tomatos, 1 bud light 2300 - 2 stalks celery with natural peanut butter I swam my first full 1 mile today - did it with long fins in 35:45. I checked the internet and a good time w/o fins is 20-25 mins which sucks, but then I thought, "I wonder how many of those peeps could double snatch 48kg kb's?" and that made me feel a bit better. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted August 1, 2009 Share Posted August 1, 2009 LOL! Keep on swimming and snatching Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 2, 2009 Author Share Posted August 2, 2009 08/01/09 BW - 275.0 What I'm supposed to do: A few TGUs (easy ones) - Moderate C&P and Swings at 70% What I did: Several TGU's with a 24kg bell KG Swings - 40kg x 20 (10ea hand) x 4 sets 1000 - 6" Subway sub - 9 grain honey oat bread, 2 x roasted chicken breast, all veggies and deli mustard, 1/2 liter water 1100 - 16oz coffee 1230 - S/A 1000 - other half of sandwich, 1 liter water 1500 - 3 sticks celery with natural peanut butter, 1 liter water 1730 - 3 sticks celery with natural peanut butter, apple, 1 liter water 2130 - 1 cup 2% cottage cheese, 2 slices deli turkey, 3 roma tomatos, 2 handfulls raw walnuts, 1 Lagunitas IPA ale 2230 - 2 x no sugar added frozen fruit pops Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 3, 2009 Author Share Posted August 3, 2009 08/02/09 What I'm supposed to do: ETK Variety Day – 30 minute Ashtanga Yoga and water work – interval work of your choice - some days raw, some with fins and paddles etc What I did: 900 yard swim towing a drift boat sock & buoy - a few sprints - 30 mins astanga yoga 0830 - peach 1015 - 3 eggs/4 whites, 1 cup mushrooms, 3 roma tomatos, 1 tbsp olive oil, 1/2 cup fresh made salsa 1100 - 16oz coffee 1200 - 1 liter water 1330 - 1/2 chicken breast, 1 cup broccoli, 2 tomatos, 1 carrot, 1 liter water 1745 - 1/2 large tomato, 3 slices onion, 2 small pieces watermelon, 1/2 liter water 2110 - Chicken tacos - 3 small corn tortillas, 1 chicken breast, 1 small avocado, low fat cheese, fresh black bean salsa, lime, 2 x bud lights 2200 - 2 x frozen no sugar added fruit pops I was supposed to do ETK variety day, but I was too tired after being on the river all day in the sun. The swim felt really good - I'm not losing as much weight as I wanted, but I had to adjust my duty belt tighter today and my work shorts that were too tight a few weeks ago are getting nice and loose now - so its working - thanks Chris. Its going to take a lot longer than I thought to get down to goal weight range, but this is the way I want to do it as my strength is staying pretty solid. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 4, 2009 Author Share Posted August 4, 2009 08/03/09 What I'm supposed to do: A light day of your own What I did: 600 yard swim with fins and paddles towing a buoy and drift sock Some light KB snatches, light DB C&P, some moving with one db held overhead, 1 hspu 1000 - 5 eggs, 1 cup mushrooms, 4oz turkey, 1 tbsp ketchup 1200 - 16oz coffee 1300 - 1 liter water 1530 - 2 apples, 1 liter water 1815 - 1/2 chicken breast, 1 cup broccoli 2115 - 1 cup 2% cottage cheese, 2 slices deli turkey, 3 roma tomatos, 1 bud light 2200 - 2 x frozen fruit pops Didnt eat much today - workout felt pretty good though - swimming always feels good to me no matter how tired I am - always feel refreshed afterwards. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 5, 2009 Author Share Posted August 5, 2009 08/04/09 BW - 274 (I seem to be losing a 1lb or so per week - good/bad?) What I'm supposed to do: Water work (skills) (perfect practice) What I did: Swim at work: 700 yards with medium fins and paddles in 11:10 - breathing pretty good at end 100 yard intervals (not hard) practicing strokes I use ~20 mins 1030 - 5 eggs, 1 cup oats 1115 - 16oz coffee 1230 - 6" subway sub - roasted chicken breast (double meat), all veggies, deli mustard (no mayo), 1/2 liter water 1930 - 1 liter of water 2200 - 12oz ribeye, 1 Stella Artois beer 2215 - 2 x Skinny Cow ice cream cones (300 cals total) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 6, 2009 Author Share Posted August 6, 2009 08/05/09 BW - 274 What I'm supposed to do: Hard C&P – Swings What I did: Double KB C&P, Double KB Snatch & Press (getting stronger on these - did 32's x 5 w/no swing - PR), KB Swings 6000 yard stand-up paddleboard (1000 laying while paddling w/arms) 1000 yard swim 60 min walk 1000 – 3 eggs/4 whites, 1 cup chopped broccoli, ½ cup salsa, 1 tbsp olive oil, handful of raw walnuts, 18oz coffee 1400 – apple, 3 tbsp natural peanut butter, 1.5 liters of water 1600 – 2 liters of water 1700 – 4oz deli turkey, 2 fresh cucumbers (from garden, mmmm good), tomato, tbsp dijon mustard 1745 – apple, 2 tbsp natural peanut butter 2045 – 3 lemon cucumbers 2150 – 12oz T-Bone w/1 cup mushrooms sautéed in garlic and teriyaki, 1 Stella Artois 2230 – 2 x no sugar added frozen fruit pops Burned some calories today! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 7, 2009 Author Share Posted August 7, 2009 08/06/09 BW - 274 What I'm supposed to do: Rest What I did: Belt squats (light plyos) 1100 yard swim 70 min walk (3 x 150 yard hill sprints) 0900 – 1 cup 2% cottage cheese, 2 slices deli turkey, 2 tomatoes, 12oz coffee 1200 – 4 sticks celery with natural peanut butter, apple 1515 – 1 cucumber, 5 cherry tomatoes, ½ liter water 1815 – 3 x small corn tortillas, 1 chicken breast, ½ cup salsa w/kidney beans, handful of raw walnuts, 1 liter of sparkling mineral water 1945 – small salad – lettuce, tomatoes, beets, olives, broccoli, garbanzo beans, sunflower seeds, cottage cheese as dressing 2045 – apple, 3 tbsp natural peanut butter 2130 – bag of low cal popcorn – 110 cals I'll rest tomorrow for sure. I did a little running today (uphill only) and my legs and joints aren't sore. It's suprising how much 15-20lbs makes a difference. Just imagine how hard an extra 50-75lbs is on your body over a ten year span! Quote Link to comment Share on other sites More sharing options...
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