Control Upper

Spoto bench press
115lb x 4
120lb x 4, 4
125lb x 4
130lb x 4, 4

Barbell row from ground
135lb x 4, 4, 4
140lb x 4, 4
145lb x 4

Shoulder press
70lb x 10 (8 + 1 + 1)

Pull-ups
12 reps

Push press
95lb x 3
100lb x 3
105lb x 2

Back and calves

Pull-ups
16, 11, 8

Deadlifts
135lb x 10
245lb x 5, 5, 5

Bent over barbell rows
105lb x 12, 12, 10

Lateral pull-downs, underhand
100lb x 12, 11, 10

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Seated calf raises
125lb x 10, 12, 14

45 degree calf raises (burn)
210lb x 40, 40

Conditioning and abs

Ben's out the door five minutes, and I'm back doing a CrossFit workout! This is the first time I've done Cindy since April 2013.

Cindy: Amrap 20
5 pull-ups
10 push-ups
15 air squats
Score = 16 rounds + 2 pull-ups

That's only one rep less than my PR, so I'm pretty pleased about that. I didn't use my previous death-by strategy, but I didn't rush myself, either. I took short rests between each movement and each set. Consequently, each individual set of movements was unbroken until the last round of push-ups.

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Bicycle crunches
50, 40, 30, 20 per side; 60 seconds rest in between.

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Plank - 60 seconds, broken up as needed
1 set, 1 set, 2 sets

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Ab rollouts
10, 10, 10

Upper body

Busy day today, so I went to the gym early in the morning. Unfortunately, no time for breakfast beforehand, so just a banana to get me going, which really wasn't enough.

Bench press
105lb x 8, 8, 8

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Pull-ups
14, 9, 8, 7

Deadlifts
135lb x 10
185lb x 10, 10

Cable rows, neutral grip
90lb x 12, 12, 12

Reverse dumbbell flies
17.5s x 15
20s x 15, 15, 15

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Back and abs

Weighted pull-ups
25lb x 3
30lb x 3
35lb x 3
40lb x 3
45lb x 3
50lb x 1

Wide cable rows - 90lb x 12, 12, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn) - 50lb x 40, 40

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Bicycle crunches - 50, 50, 50 per side

Plank, feet and arms elevated on Swiss balls x 3 (untimed)

Russian twists - 20, 20, 20 per side

Fitness test / Shoulders

ABsolute Fitness had its annual open day today, part of which involved a four-part fitness test. At the time of writing, I know my scores, but not how well I did compared to other competitors.

Max reps strict pull-ups: 18
Max reps push-ups: 40
Max reps crunches: 20
Wall sits to failure: 1 minute 20 seconds

Ben also gave me a fitness assessment. Here are some of the figures:

Body fat: 12%
Neck: 13.5"
Shoulders: 45"
Chest: 35.5"
Flexed bicep (right): 13"
Flexed bicep (left): 13"
Waist: 32.75"
Thigh (right): 20.75"
Thigh (left): 20.75"
Calf (right): 13.75"
Calf (left): 14"
Cardio fitness - max VO2: 144; recovery: 102
Grip strength (right/left): 43/45

I'm very pleased with the drop in body fat, as well as a more balanced right/left muscle balance.

I didn't have much time after all this, so I did a short shoulder session.

Push press: 100lb x 8, 6, 5

Barbell shrug/hang cleans: 100lb x 10, 10, 7

Barbell front raise: 50lb x 12, 12, 12

Fitness challenge results

Back and calves

Pull-ups - Amrap 60 seconds, then rest 60 seconds
23, 14, 14

Cable rows
80lb x 14, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn)
50lb x 40, 40

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Barbell calf raises on a step
135lb x 10, 10, 10, 10

45 degree single leg calf raises with 110lb
40 reps per leg, alternating after every 10 reps; no rest

Back

Back. Ben. Aliens. Monkeys. Termites. Don't ask.

Back and calves

I'm not really enjoying this early morning training thing, but right now it's the only time I can get to the gym. Yawn!

Deadlifts
135lb x 10
225lb x 5,6

Pull-ups, drop sets
30lb/bodyweight - 6/6, 5/4, 4/3

Cable rows
80lb x 12, 11, 10

Row/rear delt machine (burn)
50lb x 40, 40

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Seated calf raises
75lb x 15, 15
Drop sets: 75lb/45lb - 15/12

45 degree calf raises (burn)
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

Bent over calf raises
15, 15

Back and calves

Deadlifts
135lb x 5, 5
185lb x 10, 10

Barbell rows - 75lb x 12, 12, 12

Pull-ups - 11, 9, 7

Rear delt rows machine (burn)
60lb x 40; 50lb x 40

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Seated calf raises - 75lb x 15, 15, 15

45 degree calf raises (burn) - 90lb x 40; 100lb x 40

Back and calves

Deadlifts
Warm up - 135lb x 10
225lb x 5, 5, 5

Pull-ups; drop sets - 40lb/20lb/bodyweight
4/4/4, 3/3/3, 3/3/2

Barbell rows - 75lb x 12, 12; 80lb x 12

Cable row (burn) - 60lb x 40

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Seated calf raises - 75lb x 15, 15, 15

Single leg calf raises - 50, 50

Bent over calf raises - 12, 12, 12

Back, biceps and abs

Deadlifts - 230lb x 5, 5

Pull-ups - 12, 8, 8

Dumbbell rows - 55lb x 10, 9, 9 per arm

Barbell row - 75lb x 11; 80lb x 9, 9

Row/rear delt machine - 5 minute burn

Standing EZ barbell curls - 55lb x 12; 60lb x 8, 7

Supersets:
Alternating dumbbell curls - 20lb x 11; 22lb x 10, 10 per arm
Alternating hammer curls - 15lb x 10; 17.5lb x 7, 8 per arm

Machine curls - 5 minute burn

Kristen met me at the gym to do cardio and ab work, so I did some of the ab work with her.

Back and biceps

Sun's out, guns out

Deadlifts - 225lb x 5; 230lb x 5

Reverse dumbbell flies - 17.5lb x 12, 12; 20lb x 11

Pull-ups - 12, 8, 7

Barbell row - 75lb x 10, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 55lb x 12, 10, 9

Preacher dumbbell curls - 20lb x 10, 8, 8 per arm

Cable curls - 5 minute burn

Back and biceps

If this is true, then I'm going to be freaking strong when I wake up.

After yesterday's PT session, every damn inch of my body hurts (except my eyelids, which I'd like to shut for a long period of time).

Deadlifts - 225lb x 5, 5

One arm dumbbell rows - 55lb x 11, 9, 8 per arm

Pull-ups - 9, 6, 5

Barbell row - 70lb x 12, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 10, 9

Preacher curls - 20lb x 9, 7, 7 per arm

Seated dumbbell curls - 5 minute burn

Death by...

Went with Cher to watch TFC vs New York Red Bulls
yesterday. What a load of shite! Much slower pace
and less skill than European footie. The chap above
was the only decent player on the pitch (as well
as the reason why Cher wanted to go in the first place.)

I was feeling a bit meh this morning, as if I had the start of a cold coming on, so I didn't really push myself too hard. I just wanted to try and sweat out any cold germs, which usually helps. I haven't done any power lifting in a while, so I started with some fairly light ones for a "Death by..." day.

Death by power cleans @ 95lb
9 rounds + 9 reps

Death by pull-ups (strict)
8 rounds + 7 reps

Death by dips
9 rounds + 5 reps

Death by straight leg raises
14 rounds + 12 reps

I actually felt much better after this simple workout. Sweating always helps!

Conditioning

The next CrossFit Games champion?

A bit off plan today, but just wanted to try a couple of things I haven't done for a few months.

Cindy
Score = 15 rounds + 1 pull-up

I didn't use my usual "death by" strategy today, but simply went when I felt good to go. Perhaps this accounts for the low-ish score.

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30 power cleans @ 95lb

I didn't time myself and I went a bit lighter than I'm capable of, but I wanted to concentrate on good form and technique, not hitting a good score. I broke down the 30 reps into sets of five, and I think my form was perfect throughout. Because this was so light, it turned into a bit of a lung burner.

A good, quick session today.

Back and biceps

First time working on my back since my shoulder problems. I didn't want to do any rowing movements before, but everything felt fine today. I went a few pounds lighter on some routines, though, just to be cautious.

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 8 per side

Pull-ups - 8, 6, 5

Dumbbell bent over row @ 30lb x 2 - 12, 10, 8

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

Concentration curls @ 20lb - 9, 8, 6 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Full body

Dayum.

This week has consisted of a series of short workouts, but on five consecutive days. I have some doms - especially in my traps, following yesterday's rowing - but definitely no symptoms of overtraining.

Back squats 3, 3, 3, 3, 3
135, 155, 185, 200, 205 (2)

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7 rft:
7 cleans @ 115lb
7 pull-ups (kipping)
7 burpees
Time = 19:56

Upper body / Conditioning

Pull-ups, max reps - 13, 8, 7, 6, 6

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Amrap 10
5 burpees
5 knees to elbows
Score = 8 rounds plus 5 burpees and 1 k2e

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3 rft:
20 hang power snatches @ 45lb
20 push-ups (hand release)
20 box jumps @ 24"
Time = 16:46

Upper body

I had to miss yesterday's PT session due to the bad weather, but I managed to get in an hour's swimming at the Stonecroft pool, plus shitloads of snow shoveling.

Power cleans (t&g) - 3, 3, 3, 3, 3, 3
95, 115, 125, 130, 135, 140 (1)

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Supersets - dips/neutral grip pull-ups
12/10, 10/7, 8/6, 9/6, 8/6

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Piston bench presses (per side)
37s x 10, 42s x 8, 45s x 5, 6, 6, 5