Strength & Long Chipper

30 Apr 13 (Tue)

     Warmup

     300m Row

     Strength

     5      Deadlift        (up to 225lb)

     3x10 Pullups         (assisted -140lb, -150, -150)

     Chipper

     20 Leg Press          (180lb)

     20 Bench Press      (Smith 70lb)

     20 Knee-Ups

     5   Rope-to-Stand

     20 Leg Press          (160lb)

     20 Pullups             (assisted -150lb)

     20 Knee-Ups

     Cooldown

     300m Row

  Long, tiring one. Decided to add strength-WOD from CF Football to the beginning as recommended. (Crossfit Football) Probably not the best daily-WOD to do that for.   :P   Shall see if it hits me hard & de-motivates me over the next couple of days.

  The rope-to-standing's were fun; nice to have a totally different movement thrown in. Note to self... more variety in exercise substitutions, dumbass.   :P

  Have not lost any weight in the first 3 weeks with quite good diet & steady exercise.   :(   Visually, I do seem to have a bit less fat in places, but that could just be sampler's-bias. Wish there was an easily quantifiable body-measurement that wasn't useless like weight. Oh, well... shall plug away.

Leg Press & Benches

28 Apr 13 (Sun)

     Warmup

     300m Row

     Up to Max Weight

     5 Leg Press       (80lb, 90, 100, ... , 200, 210, 220, 230)

     5 Bench Press   (70lb, 80, 90, 100)

     ***  Total Leg Press = 80, Bench = 20

     Cooldown

     300m Row

  It's sure a lot easier to use higher weights for leg press when you're not pushing up your own body as in a real squat. That's bad, of course... it artificially inflates the amount that it seems like you can stand up with. Oh, well: can only do what I can do.

  The knees kinda stopped clicking & crunching at the last few leg press weights. Not sure why: maybe found good foot position/technique, interior rough cartilage got sanded down, difference in interior forces at different weights, ...?  Dunno.    :/

  My bench press has always been pretty weak; seems to have declined even further. I'll have to give benches and pullups some extra attention to hit a couple of my larger weak-spots.

  Still had a little weight left in the tank. Stopped before failure, to avoid soreness and keep motivation up.

Leg Press, Clean & Jerk

27 Apr 13 (Sat)

     Warmup

     300m Row

     3 Rounds

     20 Leg Press        (80lb)

     20 Clean & Jerk   (45lb)

     Cooldown

     300m Row

  Good sweat today.

  A little concerned about crunching inside the knees as the leg press weights get more. The foot-platform on the leg press stand doesn't allow the feet to rest far enough away from the body to allow knees to not travel forward of the heels. Meaning that the shins cannot really remain perpendicular to the feet. Causes knee-grinding.    :(    Will experiment.

  Also, leg presses don't seem to exercise the glutes as well as real squats. Hmmm... 

Row, Pullup, Dip

25 Apr 13 (Fri)

     5 Rounds

     500m Row

     10      Pullups   (assisted -140lb, 150, 160, 160, 160)

     10      Dips        (assisted -140lb, 150, 160, 160, 160)

     ***  Total Row = 2500m, Total Time = ~25min?

  More intensity today. Decent sweat.

  I believe that I'm losing some fat, if not weight. Shall see if there's a tipping point between muscle gain and fat loss at which the weight starts to melt off. Probably not, but I'd like to see some kind of concrete, bodily improvement for motivation over & above better fitness performances.    :/

Benches & Leg Press

24 Apr 13 (Wed)

     Warmup

     300m Row

     21-15-9

     Bench Press   (Smith +70lb)

     Leg Press       (70lb)

     Cooldown

     300m Row

  Light day.

Row, Pullup, Leg Press

23 Apr 13 (Tue)

     3 Rounds

     500m Row

     20 Pullups     (assisted -150lb, -150, -160)

     20 Leg Press  (70lb)

  Added some intensity today; good sweat.

Row & Press

22 Apr 13 (Mon)

     3 Rounds

     500m Row

     20      Shoulder Press  (45lb)

  Not losing any weight.   :(

  Food is good & consistent exercise. Oh, well... been less than two weeks, I suppose. Still...