Training log for The Contest Of Justice `09

[cliffa74]

Hey y`all,
Camera's still broke. Yes, I am that ugly.
Hopefully pics tomorrow.
I'll post some older pics from my "I think I'll eat the entire batch of Bisquick Biscuits for breakfast" phase later if that will make everyone feel better. :embarrassed:

I haven't posted my workouts in the workout forum for....a year or two. So this will be good. Accountability and all.

Monday 06/22/09
AM
Military Pushups x25,x25,x25,x25
Tiger Bend Squats x25,x25,x25,x25
Was going to Bridge, but ran out of time. Will adjust wake up time tomorrow.

PM All DSRs done at heavy resistance
Magnificent 7 Warmup from IPR.

Superset1
Tiger Stretch Pushupx15, x15, x15
Pull-up x5, x5, x5
Superset2
The C.A.T. x10, x10
Atlas Lat Pull x20, x20 (10 per leg per set)
Superset3
Liederman Chest Press x10, x10
Back Flex x10, x10
Superset4
Rope Pulldown x10, x10 (5 each arm per set)
Reverse Back Flex x10, x10
Superset5
Bull Elk Flex x10, x10( 5 each arm per set)
Neck Flex ISO all 4 positions


PM workout took 34 minutes total. It was fun.

[cliffa74]

I weighed in this morning at 185.6#
I was 186.8# last Wednesday, but it would be cheating to use that as my starting weight.

I know, some guys have that as their goal weight. Heck it was my goal weight last September.
I'd like to get down to 180#, maybe 175 but see how much muscle I can keep at that weight.

It's completely a mental thing.
I used to be 260#, so getting down to 225 was huge.
Then getting down to 210# was a worthy goal, but their was no way I could ever reach 200#. I would be Skin and Bones!!!
Not really. It was a Huge Mental block.
Finally I got down to 200#, but there was no way I could be healthy at 195 or even 190#!!!
Finally wrapped my brain around success, and touched 188 briefly then quickly shot back up to my comfortable 195#.

Then had a goal of 184 set for me (rejoined weight watchers, 184 was my goal weight for lifetime member).
And after doubting I could do it, I did it anyway. 183#!!

But I'm slipping mentally, so this contest is great for me.

More pics to follow.

Have fun,
Cliff

[cliffa74]

I know I was supposed to do Cardio today, but I just didn't feel like it.
So today was Legs & Abs.

Tuesday 6/23/09
AM
Military Pushups x25,x25,x25,x25
Tiger Bend Squats x25,x25,x25,x25
Bridge pose 3 min

PM
Mag7 warmup
Super set 1
--Box Jump x15, x15, x15
--Swiss Ball Hip Thrust x15, x15, x15
Super set 2
--Traveling Lunge x25, x25, x25
--Standing Russian Med Ball Twist x20, x20, x20
Super set 3
--Crossleg Squat x20, x20
--One Leg Hip Thrust x20, x20
Wall Squat 90 sec
Ab Plank 90 sec
One Legged Wall Squat 60 sec
Side Plank 60 min per side
Calf Raises x25 per side

PM time total 44:07

Good time was had by all.

[cliffa74]

Today falls under the heading: One of those days.
Got the camera to work this morning, but that made me short on time.
Wednesday 6/24/09
AM
Military Pushups x25,x25,
Tiger Bend Squats x25,x25

Work was HORRIBLE today. No one tried to shiv me, but still lots of walk-ins and Emergencies.
(I work in the infirmary at a State Prison)

Thus PM workout=
Military Pushups x25
Tiger Bend Squats x25
Bridge pose 3 min

But this is good!
Remember, Something is always better than nothing!!

[cliffa74]

Thursday 6/25/09
AM
Military Pushups x25,x25,x25,x25
Tiger Bend Squats x25,x25,x25,x25
Ran out of time for Bridge

PM
Sprint Intervals on Elliptical for 30 mins while watching Jackson Coverage
3 min bridge

Friday 6/26/09
AM
Tiger Stretch Pushups x25,x25
Military Pushups x25,x25
Tiger Bend Squats x25,x25,x25,x25
Bridge pose 3 min

Ended up working till ~8pm. No PM workout. (work sucks right now)

Saturday 6/27/09
Only one workout today. Had to run to the gym to get something my wife forgot there anyway.
Today's workout based on Escalated Density Training by Charles Staley. Interesting training theory, managing fatigue while increasing strength.
It's based on 15 minute intervals where you pound out 2-3 exercises. Pick something that would be hard to do for 10 reps, but only do 3-5 reps. Repeat till the time runs out. Google EDT, or search for info on the Tnation site.

Mag7 warmup
Zone1
Tiger Stretch Pushups x10,x10,x5,x5,x5,x5,x5,x5,x5,x5,x5 =65 reps
Pullups x5,x5,x3x3x3x3x3x3x3x3x3 =37 reps
Box Jumps x10,x10,x5x5x5x5x5x5x5x5x5 =65 reps
Zone 2
Body Row x8x7x7x6x6x6x6x6 =52 reps
Spider-man Pushup x6x6x6x6x6x6x6x6 =48 reps
Swiss Ball Hip Thrust x8,x8,x6x6x6x6x6x6 =40 reps

Then 10 minutes on Elliptical to cool down.

It was fun, and a great stress reliever

[cliffa74]

Monday 06/29/09
AM Military PU'sx65; Tiger Stretch PU'sx15; Squatsx100; Bridge 3min

PM Supersets
Mag7 warmup
1. Tiger Stretch PU's x15, x15
Atlas Lat Pull x15, x15
2. Liederman Chest Press x10 Heavy resistance
DVR Pullup x12 Heavy
3. Rope Pulldown x12 Heavy
Back Flex x12 H
4. Neck Flex 4 positions
The Milo 2 Positions per hand

Time: 21mins

Tired after work. PM workout suffered, but I give myself credit, because I was really close to doing nothing.


Tuesday 06/30/09
AM Military PU'sx100; Squatsx100

PM Mag7
1. Training Lunge x20, x25
Swiss Ball Hip Thrust x20, x20
2. Jump Squat (Toes must touch bottom of shoes) x15, x15, x15
One Legged Russian Ruble Squat x15 per leg, x16/leg
Then --> Iso Deadlift x1 low, x1 high
Chair Pose x30sec, x30sec
Bridge 3min

Time 31:37

Wednesday 07/01/09
AM Military PU's x100; Squatsx100
Ran out of time for morning bridge, and PM workout was scrubbed due to...stuff, family, life.

[cliffa74]

Thursday 07/02/09
Only one workout today:
Military pushups x25, x25
Squats x25, x25
Round of Isometrics from Wittenberg Isometric book
Military pushups x25, x25
Squats x25, x25
Bridge 3 min


Friday 07/03/09
Took a group of 12 yr old kids to GA Aquarium, walked for hours. That counts, right?

Saturday 07/04/09
Nothing worth mentioning.
And Sunday is official day of rest.

[cliffa74]

The week is over already?
When did that happen?

Monday and Wednesday=Strength Training. Used my Perfect pushups, and ab wheel. Other stuff.
Tuesday= Interval training on Elliptical for 30 mins.

Didn't train today, my wife had a sudden and severe craving for Pasta and Pizza.
Did I mention she's pregnant? Week 10.
We were nervous for awhile, we've had some miscarriages.
But so far things are going better than ever.
Which leads us to cravings.
Which will lead to my downfall. Somehow, the baby needs Pizza and cheesesticks and spaghetti. Very hard for me to eat clean and stay focused.
I guess I'll be that fat, happy dad I've never wanted to be.

[cliffa74]

I decided to take the good advice I'd been given.
Six Week 500 Pushup Blitz. Why not?

Monday 07/13/09
AM- 2 mile run, Pushupsx100 (25 reps every 1/2 mile)
PM- Pushups x100

Tuesday 07/14/09
AM- Mag7 warm up, Hill Sprints for 15 mins
PM- Pull upsx25, Pushups x200 completed in 5 supersets
Side Ab Plank 30 secs per side x2
Ab Plank x2minutes
Bridge Pose x3minutes
Lots of stretching

Wednesday 07/15/09
AM- 2 mile run, pushups 4x25
PM- Pushups while shopping with wife, 25 reps per trip to dressing room=100

Thursday 07/16/09
AM- Mag7 warmup
Hill sprints with 10 pushups at bottom of hill and 10 pushups at top of hill=200 pushups in 15 minutes.
No pm workout.

Plan for tomorrow= Friday 07/17/09
AM- 2 mile run, Pushupsx100 (25 reps every 1/2 mile)
PM- Pushups x100, hopefully some pullups, but leaving to go out of town, so will probably sneak pushups in throughout the trip. Banging out pushups in the parking lot while getting gas is a good way to feel refreshed on a road trip.

[cliffa74]

OK, so things aren't going well.
At least in the fitness category.
Everything else is going great. Work is calming down, Pregnancy going strong.
Speaking of pregnancy, we are going out to eat alot. And my wife keeps baking cookies and pizza and, "Baby needs doughnuts."
Sooo right now it's a struggle to maintain my weight.
And when you eat a bunch of crap, it's quite hard to feel like working out.

But I'm still plugging away. I may not be meeting my expectations, but I'm still working at it, not giving up. And quitting is the only way to really fail.