Austin's log

[austin]

No internet access for the last few days, sorry guys. Great numbers to report though!

01-07-09

Went through my rearranged USMC bodyweight thing. First round was 15 seconds of effort, second was 20 seconds, third is 25 seconds.

Pull ups 4 maxed out, 6 maxed out, 3 maxed out
Tri Dips 13, 17, 19
1/2 sit ups 16*, 21, 25
mtn climbers 8, 12, 17
Neg Pull ups 5, 9, 10
Crunches 18*, 40, 45
Bend and Thrusts 6, 6*, 12
Wide Push ups 17, 25, 16*
Hanging rows 10, 13, 15
Sit ups 15*, 16, 16
flutter kicks 9, 12, 16

* indicates I had a stopwatch malfunction. I was using my cell phone and every time i lost service, it would pause the stopwatch without notifying me with a sound or anything.

As the numbers show, the large majority reps in each exercise is going up significantly= improvement! Some of them are even going up tremendously!

Another note about the night of 01-07-09. I couldnt make it to the track in time to go for my run. So out of frustration when I got back home, i hit the treadmill. I started walking for the first 1/5 mile (sorry, treadmill only showed distance in increments of miles lol), I just walked. After that fifth though, I started getting so frustrated with my lack of running recently, my shitty cell stopwatch being faulty. AGGHGHGH! I just HAD to run! So i started moving. Ended up running nonstop for a full mile. Mile time was 13:14 total. That's not so bad, Ive certainly had much worse! After that mile, i cooled down for a half mile. Total 1.5 mile time was 24:30. Not too ashamed of that.

Much more to report a little later guys. This morning, 01-08-09, I woke up early and got in L2D3 AND some great numbers from Stronglifts' B training. Tell you more on the pc at the house in a couple hours!

[austin]

01/08/09

Yesterday was a great training day, terrible actual day. Decided to wake up early this time and perform L2D3 at the buttcrack of dawn before the kids started showing up at the school. Got there around 0630, stretched and hit L2D3:
For Time- 3:31
13 pull ups
26 push ups
26 squats

The training program was such: 2 pull ups, 4 push ups, 4 jumping squats for 6 rounds, with the 7th round only consisting of 1 pull up, 2 push ups, and 2 jumping squats. Went well, little to no rest.

Came back home and started stretching. It dawned on me that the house was pretty much all ours (the gf and i), her parents were gone on a trip. I decided it would be a great day to start implementing stronglift's 5x5 into my training.

Squat 5x5 (115lbs, easy)
Overhead Press 5x5 (95lbs, hard wtf?!)
Deadlift 1x5 (135, easy)
Pull ups 3xfailure (nixed, due to sf)
Prone Bridges 3x30 second holds

Stretched, showered, went back to bed (it was 9 am, didnt have work till noon). Woke up, went to work, got FIRED! Got fucking laid off 2 weeks before I was get off of probation, begin medical/dental benefits, AND join their union. FUCK SAFEWAY!

Looking forward to today's training. USMC's thing, then probably a good amount of sprints, or possible a small distance run on a treadmill (ugh), maybe even a swim at the local gym. Iunno, I just feel the need to take out some aggression. Report results back later. Thanks guys.

[zorg]

The training program was such: 2 pull ups, 4 push ups, 4 jumping squats for 6 rounds, with the 7th round only consisting of 1 pull up, 2 push ups, and 2 jumping squats. Went well, little to no rest.

Perhaps I misunderstood your post, but you know that you're supposed to do first all pull-ups, then all push ups, then all the squats in D3?

Woke up, went to work, got FIRED!

Damn, that's bad. Probably not much of a consolation right now, but see it that way: it's their loss. You'll find something else.

[volleyball_man]

An overhead press at 5 reps is hard. 95# is respectable.

Austin is correct about D3.

These days, a job loss is common. I am worried.

[zorg]

Austin is correct about D3.

Huh? o_O

[volleyball_man]

What I MEANT to say was either:

Zorg is correct...

or

Austin is incorrect...


Coffee finally kicked in

[austin]

well hell. Im going to cross my d3s have been correct. Itd be shitty to try to redo this. I mean in the explanations section it DOES say d3s are a test of judgement and i assumed that was judgement on ur performances of the d1 and d2 to apply to what ur capable of in a breakdown of sets and reps equating to whatever the d3 wod called for.
back to my update- yesterday i had to moveout of my gfs. Her parents stopped approving of me since i lost my job at safeway since her mom is a proud safeway employee....thats another story. I decided yesterday was just too busy and emotionally taxing to hit up the usmc thing for an hour. So i made yesterday a rest day lol. Today i went to my old elementary school to hit up for L3D1. MAX Rounds in 20 minutes of: 2 pullups
3 pushups
5 jumping body squats.
i got 26. Not bad. I was gassed pretty quick, so i was aiming for 24 so im happy. But i WAS hoping for over 30. Im thnking of retrying L3D1 monday or until i can get 30 rds out. I dunno, im not a doctor.

[austin]

damn well the 10's L3D1 sucked, i just barely squeezed out 26 rounds= unsat to me. I decided to retry it today. Today i got 31 rounds today. But my id say after round 15 a lot of my pullups were really sloppy. Pull ups just felt much harder much faster than normal. I dunno why, im not a doctor. I thnk im going to start doing some neg pulls or something just before bed or something to get better. Im not 100% sure yet. Ill keep u guys posted.

[austin]

Shiiiiiiiiiiiiiiiiit! A whole week went by without not only a single posting, but barely any PTing as well! Im restarting tomorrow as of 0600, but not completely. Im probably going to try to fast-forward to L3D1 by taking out day 2's, or maybe just going without rest days. Im not sure which. Sorry guys.

[austin]

Sorry guys, I feel like I let a lot of you down due to my lack of posting. I have a few genuine excuses, and some are just bullshit. But, like I said, im back! Been testing for the last 3 weeks and sfing for the last week solidly. Also have a new routine I'll be sharing later. I'd share it now, but dont have my logs (paper) on me at the moment. This mostly has been brought back due to three things; 1)New, physically demanding job. (2) Change for the better in the weather, and (3) new laptop! Another update later tonight for sure, as well as test results for today.

[austin]

Holy freaking crap im finally back with actual numbers guys.

PreRun: Controlled High Intensity
Ran 2minutes
Walked 1 minute
Ran 2
Walked 1 (Reached school)

L1D2
5 Rds for time:
2 pullups
6 Pushups
10 Squats

Rd 1) 0:26
2) 1:04
3) 1:38
4) 2:22
5) 3:13

Not bad, might move up a level. Seems like I havent lost much strength over the stretch of bad weather and nontraining.

5 Descending sets of KiBurpees (Regular burpees, except you grab a high pull up bar at the top of the jump squat and kip up once)
1)0:44
2) 1:47
3) 2:39
4) 3:19
5) 3:37

Aerobically this was a friggin bitch!


Post run CHI:
Run 2m
W 1m
R 2m
W 1m


Shower Time!

[austin]

Pheeew! Lots to report guys. I've been awol last couple weeks, sorry. With the gf and FT job and all, I've barely been able to make time for training. It should get a lot better now tho. Just bought a 2007 Giant Rincon mountain bike from a guy on craigslist for $200 (a steal!) on friday. Rode the 2 miles to work today and then back. Relaxed for a bit, ate a little chicken, then jumped back on the bike and rode up the hill. There's a HUGE national forest just about a half mile from my house. So I started riding up fire roads and dirtbike trails up to a popular dirtbike spot. It was about 90% uphill and I had to walk it a couple times. But it took me about 50 minutes to ascend it, then 10 minutes to get down it lol. Came home, helped with yardwork, then jumped back on and rode to the local school about 1/4 mile down the road. Hit up the 'ol "Advanced L3D2"

For Time:
10 Lunges
10 Pushups
10 Pullups (Subbed chinups)
10 Dips
10 L hangs
10 Back Ext
10 Planks
10 Squats
10 HSPU's
10 Inv Pull ups

1)0:45
2)0:54
3)1:46
4)2:10
5)2:44
6)3:48
7)4:12
4:28
9)4:48
10)5:49

[austin]

Phew! So Ive been riding my bike the 2 miles to work and back everyday. Got a feather up my butt today after work and decided to go ahead and trek the 10+ miles to my gfs house. The whole friggin way was against the wind tho. Took about an hour. Got there, hit up ol' L3D1; squeezed out 35 rounds, not bad. Hung out with the old lady, rode home in just under another hour. It was a good night.

[austin]

Damn it feels good to be a gangsta! Drove to the gf's today. But rode around a 3 mile loop as soon as i got there, then rode for another 15+ minutes down to the school. Hit up the advanced L3D2 again;
For Time:
10 Lunges
10 Pushups
10 Pullups (Subbed chinups)
10 Dips
10 L hangs
10 Back Ext
10 Planks
10 Squats
10 HSPU's
10 Inv Pull ups

Got 6:30 even. all but the hspu's and chin ups I did all at once without a break. The chin ups i got 7, then 3 easy. HSPU's are coming along nicely. Squeezed out 3 regular, unassisted. Then 7 slightly assisted by keeping my feet on a bar overhead under a jungle gym. I think with the HSPU's, my biggest weakness are my stabilizing muscles, whichever those are; because pushing just my bodyweight straight up was pretty easy and I know i wasnt pulling up with my one foot much.

Rode back to the gf's house in about 20-25 minutes. The whole evolution took one hour almost exactly.

Oh yeah, a sidenote. Since buying my bike and riding the 10 minutes to work and back everyday, and taking an hour long ride every other day or so, I've gotten my weight down to 213 even. That from 224 just under two weeks ago isnt too bad, i think. night.

[austin]

L3D2: 4:15! I've had a hard time sticking this training with my rocky schedule. I just assumed I could probably squeeze L3D2 by estimation. I really didnt expect to be able to do all 5 rounds with the 3 pull ups in each round without dropping off the bar, but I did it. I REALLY DID IT!

Cardio Note: Rode the Mtn Bike for 15 minutes at about 80% before and after this WOD.