Monday & Tuesday Workouts…

And so the journey begins back to a more power building centric workout, here is Monday and Tuesday. Today I will do Shoulders, but haven’t figured that out yet.

Monday – Chest/Triceps

Bench Press – 5 x 8 x 135 lbs.

Dip – 5 x 8 x BW

Incline DB Bench Press – 5 x 8 x 45 lbs.

Finisher – 8 minute Tabata 40/20 on the Heavy Bag.

Tuesday – Back/Biceps

Pull-Ups – 5 x 8 x BW w/2” Band

Barbell Row – 5 x 8 x 115 lbs.

Deadlift – 5 x 8 x 175 lbs.

Barbell Curl – 5 x 8 x 70 lbs.

Finisher – 8 minute Tabata 40/20 on the Elliptical.

Wednesdays of course will be for Shoulders and on Thursday I will do Legs. As far as the diet part of it now getting at least 2 protein drinks per day to increase my protein intake and I have been pretty good eliminating any extra unnatural sugar sources, which is honestly my downfall.

Weighed myself and since re-evaluating my goals and changing my goal weight, I am down half a pound. I am hoping that gets better of the next couple of weeks of course. I have a new scale on the way to me which will give me more stats the one I use now is my fit bit scale which gives me weight and body fat, I want more of a breakdown so the new one does weight, body fat, water weight and lean mass, so more stats. Maybe unnecessary but I see some of those things as important.

Going back to more regular eating just in the two days I have done so has been much better, I have far more energy because I am getting more calories and being I burn way more calories than I consume I am still running a deficit in those terms by huge numbers but without letting my body kick itself into starvation mode. I was seriously doing myself harm by letting my wife dictate how much food I was getting, which led me to making some poor eating choices just to slam down calories that my body needed. No more of that.

Going to try these BCAA’s from for post-workout, I have read some good stuff about them so going to give that a whirl and see how it goes, at least for thirty days or so, to see if it helps. One of my biggest issues post-workout is lactic acid build up which can lead to some serious muscle soreness which I have in my chest, but not to bad.

Oh and started another new book, this time Violence of Mind: Training and Preparation for Extreme Violence  by Varg Freeborn, so far it isn’t bad, jury still out on this one as I haven’t gotten into where it might provide anything of use for my own training I guess. Will check back in on this one after I have gotten through more of it.

OK that is all for now!

The Madman

Today’s WOD

For Time:

2,000 meter Row

At 1-minute mark, begin:

Death by Thrusters (65 lbs.)

With a running clock start the row. At the 1-minute mark get off the rower, do one thruster, and resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

So this workout was a bitch, I made it to 18 minutes on the Thrusters before the previous two days workouts took there toll. But it was a great workout for sure. It might make me have to take it a bit easy for tomorrows workout. Maybe.

This week has been a bit of a bore for sure, but from time to time work gets that way, the reality is I should have been in Austin, TX for two weeks or next week I should have been leaving for Alabama, but that trip got nixed and that also caused the other to get nixed. So not happy about that at all. Oh well, at least I will get to head back to Fort Hood again in the summer, just hopefully it won’t be as warm as it was last summer when I was there.

The other thing I seriously need to do is get serious about killing my sugar habit, I just love chocolate too damned much and that makes it very hard to stop eating it but next week I am going to just do my best to stop eating it and just allow myself a single cheat day per week for junk type food. My other problem is I have to figure out how to keep doing intermittent fasting and get enough damned calories into my body so that I can actually lose weight. That has been a bit of an issue. Never thought it could be so damned hard to get 1900 calories per day.

OK, that is it for now.

The Madma

Today’s WOD – 25 March 2018

Deadlift 5-5-3-3-3-1-1-1-1 reps

155 lbs. for set 1 & 2 – 5 REP Sets

175 lbs. for sets 3, 4, & 5 – 3 REP Sets

185 lbs. for set 6 – Single

205 lbs. for set 7 – Single

215 lbs. for set 8 – Single

235 lbs. for set 9 – Single

Finisher 750 meter row.

I am going to start working on doing these types of lifting days at least once a month with a goal of getting all my lifts up to a respectable level again for me, which will be at least a double bodyweight squat and deadlift, followed by maybe a 315 bench and at least a bodyweight overhead press.

Another goal is to start working the olympic lifts and see what I can get up to with those as well, they aren’t that great now, but they are learning lifts. I used to be pretty good at them, but stopped doing them, now I am interested again.

Tomorrow I am going to do 18.5, we will see how that goes.

The Madman

The last couple of days…

So workouts this week have been just plain, on Monday I did some time on my Elliptical Trainer due to my knee and ankle giving me grief (old injuries suck) and then yesterday we took a trip to a local park so that my wife could get in a run, and I brought our puppy along and did a bit more than a 2 mile walk.

Most likely today will be another Elliptical day for me because the ankle is still being problematic. I had a severe sprain several years ago and it hasn’t been the same since. It however acts up far less often than my knees do so that is a good thing. My preference is to take it easier on it than take the chance of causing a more severe injury.

So on Tuesday when we came back to work I started this Carnivore diet, this is now day 2 which I have eaten nothing but meat, and honestly so far it isn’t so bad, but I don’t see this as something I could sustain for the long term, but who knows only been doing it 2 days so far. We will see what it does for me, the primary goal of it though is to break my sugar addiction, that is something I have to do.

Well that is it for now.

The Madman

Thursday 15 February WOD

OK, racking my brain trying to remember what I did for this workout without the sheet I wrote it on

3 Rounds for Time

400 Meter Row

15 Sit-Ups

15 Squats – 185 lbs.

15 KB Swings – 44 lbs.

Finished in 34:12, burned 348 Calories.

Now this is just a guess I will have to see the notes on my workout sheet and will correct this tomorrow morning after we do that workout which I haven’t made up yet either, maybe do that before bed tonight as well.


The Madman

Saturday 17 Feb WOD

Today’s workout was nice and simple and designed to be quick

4 Rounds for time:

10 Squats – 155 lbs.

10 Box Jumps

400 Meter Row

Finished in 18:47 and burned 214 calories.

I am missing a workout here from Thursday, I have to find the sheet I wrote it on because I forgot what it was.

Also, decided that come Tuesday I am going to start the Carnivore Diet, and run with it for about 4 – 6 weeks, this should be enough time to break my sugar addiction and then I will be moving to a Paleo Diet after that and focusing on eating natural foods only along with continuing to eat lots of meat.

We went up to King of Prussia Mall late morning today as well and walked around there for about 4 hours as well, so that just added to moving around today.

The Madman

10 Feb & 11 Feb Workouts

OK, so this week workouts were a bit messed up more because we got home late on Monday so we skipped it, and Friday is a normal rest day.

10 Feb

Bench Press, 8 reps x 4 sets x 135 lbs.

Pull-Up, 8 reps x 4 sets x BW

DB Curl, 8 reps x 4 sets x 40 lbs.

Military Press, 8 reps x 4 sets x 75 lbs.

11 Feb

Elliptical 29 Minutes.

That was it for the weekend back to regular schedule on Monday.


The Madman