writers blogck

so today was really uneventful so i dont have a ton to type about. little Seth spent the night and woke us up at 7am saying "uncle sean, there's lots of sun out, we need to be up". I couldn't find the snooze button on his head but hannah was an awesome big sis and got up with him. I woke up at noon. We went to our friend Andy's house and we roasted 200lbs of New Mexico Green Chili. We love it. We just got home and are getting ready to wind down since Hannah starts school tomorrow. I lost track of how many green chilies and tortillas i ate. I did manage to get in 70g of protein. 56oz of water, no coffee, and no sweets. No exercise either. We waved goodbye to the ice cream man as he headed on to his next state this morning.

Ice cream follows me

So the other day at work I'm standing in the lobby and look over to the breakroom where I see 2 ben and jerry employees standing behind a fully stocked sundae making station ready to serve. No lines, no music, no cash registers, no signs. For a moment, I thought I was dreaming. Turns out it was a gift from our bank. 2 hours of all you can eat sundaes complete with all the choices available at a full b&j ice cream shop. It was fantastic. I didn't think my luck could get any better. Then last night we're out at the Antony and the Johnsons concert(amazing), and our downstairs roommate sends us a text saying "my friend the ice cream man(thats his title) is going to be staying with us". I woke up and looked out the front window to see the biggest ice cream truck I've ever seen. I jokingly asked Jodi if her friend brought me any ice cream and she ran up with ice cream sandwiches. Pretty cool luck I've been having. This was way off topic for a fitness blog but its saturday and I haven't done anything fit today. Melissa saw my last blog entry where I said I was going to start doing more around the house so the neighbors don't think I'm a lazy deadbeat. I told her that I really just wrote it so that anyone from the gym who read it didn't think I was a lazy deadbeat. :)

todays WOD:
woke up, drove to old wives tale after seeing a line too long at Gravys on Mississppi. Ate,
came home and went back to sleep, and woke up only now.

Diet:
tofu scramble
meal replacement
2 cornmeal pancakes
3 coffees
1 meal replacement
3 dot cupcakes

2 Reeds Gingerales

32oz water

back home

so we're back home and i've already been able to eat better. my calf is killing me from a pistol squat yesterday. my own fault. was very dehydrated. this gym experience has been so good for me. I was the type of guy who used to go to gym, do 1 set to complete failure(positive and negative failure) for just one body part each day. I looked really strong but had absolutely no endurance. It was also worthless strenth. i could bench press a lot but what was that worth. I feel much better about the new kind of strength i'm developing here. Its also been a very humbling experience too. There's no faking your way through these kinds of workouts. I had to do the 7:30 am class instead of the 6:30 and ended up getting 2 work calls and had to leave early. :( My calf hurt today but i didn't want to miss deadlifts. i feel good for days after deadlifts and they provide so much bang for the buck as far as strength goes. I was starting to enjoy the fact that Melissa is stronger than I am. I was making her open the pickle jar when i couldn't, carry the heavy grocery bags, and even move the heavy recycling bin around the house to the curb. I think i might start doing more around the house. The neighbors are going to start to think i'm a lazy dead beat.

Workout

Warmup

ladder drill(these hurt a lot with my calf still extremely sore from yesterday)

Workout:

5x5 Deadlifts

225/255/285/315/370(3)

went too heavy on last one. Joe and another nice guy were boosting my ego with kind flattery. Made me think I was stronger than i was. :)

WOD:

3 sets of

45 seconds heavy rope waves 15 secondsrest.

45 seconds jump rope 15 seconds rest.

(First time doing it. Way harder than it looks. Felt it in my deltoids most)

1000M row was next but had a 2 work emergencies and had to leave :(

Diet:

Meal replacement 35gP/10gC/13gF

Meal replacement 35gP/10gC/13gF

2 coffee

Meal replacement 35gP/10gC/13gF

96oz Water

1 chicken burrito
3 pieces of veg pizza

ok, lets try this again for reals

ok, so as of today, i'm going to try to log my workouts and diets more seriously so i can have something to look back on. Thanks John for the info. i think i now have the reputation of being the junk food king. The funny thing is i usually do pretty well with diet. i just happened to start blogging on the day i was in the middle of a junk food phase. i've had a lot of stress at work with some compliance deadlines and i've needed some feel good food since i don't drink or take drugs. The one thing i will confess to is not understanding moderation. i am an all or nothing guy. I've dieted on nothing but flax oil, water, and whey powder for weeks at a time to lose weight. I've also eaten 24 voodoo donuts in 1 day. See what i mean. i've never been able to just be moderately well. Thats why i was super fond of the body opus diet for many years. Written by Daniel Duchaine(he's dead now. probably from the diet he wrote about)It was a 70%fat/30% protein diet Monday through Friday and a 80%carb/20%protein diet saturday and sunday. i would do this for 12 weeks every year when i was a vain 20 something year old so that i was lean for the summer. It was the perfect diet for someone like me that was all or nothing and didn't understand moderation. I'm trying to be more moderate now that i'm almost an adult. We've been house sitting this week so ive been away from my fridge and i'm affraid of the stuff in the beaverton fridge. I was in meetings again today so the diet wasn't great but it wasn't total crap either. I only drank about 30 oz of water and too much coffee. My calf cramped doing a pistol squat today as a result.

Workout,
Warmup:
2x
Kettlebell complex (16K)
8 Around the world
8 Goblet squats
4 kb swings
4 high pulls
4 clean press
4 each side lunges
4 chops
8 push ups


Skill:
Pistol squats
can do them all the way if i hold a 20lb kb extended out in front of me.(cramped today)
Hand stand pushups(did 3 sets of 5)
Ring Rows(15 with feet on ground)
Ring Rows(15 with 40lb vest and feet on ground)
Ring Rows(15 with feet on block(no vest))

WOD:

3 x for time

Run around the block 450M

10 Knees to elbows

15 ball slams

Heavy Ball carry down driveway and back(60/50/50)
Time: 13:26(calf cramped from pistol squat so run was compromised) Felt really strong on the other exercises though.
Diet:
32oz water
6 coffees
1 Bubba Burrito from Laughing Planet with Tempeh instead of chicken)
1 Meal Replacement drink (35gP/10gC/15gF)
1 Trilogy Kombucha
2 cupcakes

i don't love beaverton

So now I know what Jason goes through every morning driving from Beaverton to the gym. I’ve been house sitting and I’m discovering that I really don’t like Beaverton or the drive from Beaverton to anywhere.. There is traffic even at 6am coming from Beaverton. Apparently, I’m known as being the late guy. I left pretty early today from Beaverton and I was still late. Today was another hard workout (I think they might call them Grinders) I’m not sure. My new favorite exercise is the kettlebell clean and press. I LOVE it. I like graceful moves and to me that seems like one of the more graceful moves.  My new personal goal is to be able to do 20 dead hang pullups before the end of the year. I don’t really have a good reason for the goal but seems doable with some effort.

 

Workout:

8 KB clean and press did the green ones for 2 of them and the next size up black ones for 3 of them.
10 half moons once with bag, 3 times with 10lb ball, once with 20lb ball
15 wall balls 2 with 20lbs, 3 with 12 lbs
rest a minute

3 rounds:
row 250 m
15 2 hand kettlebell swing. 1 with green one. 2 with next size up black one.
3 turkish get up. used the blue one until Nathan asked me if I was feeling ok. Used Green ones for the last 2.

(I didn’t actually remember the workout so I cheated and looked at John’s organized blog for the details. Hope that’s ok. Do I need to site my references?)

 

Diet:

1 pefect food bar

3 coffees

1 chocolate chip cookie

2 salmon cakes

½ gallon of water

(will update if/as I eat more)

 

 

 

 

Lost my frog hop again

Fortunately there was a witness or two for the one and only day I ever did a descent frog hop. Maybe I got too confident about this newly acquired skill because I lost it. I was trying so hard to make Devon proud too and just couldn't. I was so proud of myself for taking 3 days off to rest but today felt really hard for me. Maybe it was the weekend of eating bad food that put the hurt on me. Well today wasn't much better with the diet. 2 reasons/excuses. House sitting in Beaveron and a long day of meetings. Our IBM rep loves us and always brings us french pastries and nichola's kababs 'n stuff. A normal routine for me is high fat/protein liquid meals monday through friday and whatever I can fit in my mouth friday through sunday. I extended the "whatever" period this weekend. Tomorrow I'll get back on track with the diet.

Todays workout:
weighted pullups and dips. Did dead hang pullups.
45work and 15 rest workout.
way harder for me than it looked on the board.

diet:
3 coffees
1 Perfect Food Bar
2 veg kabab
2 cups rice
1 piece of pizza
1 diet soda
1 quart of water
1 meal replacement
35g Protein/11 fat/10carb(fiber)
not a great day for diet but could be worse.

Last day of long weekend

so other than the 15 mile run, this was my weekend to eat comfort food and be very lazy. Had a good time with friends last night. Ate lots of food. Ate my first breakfast at Gravy's on Mississippi. It was good but I think I ate too much. Today, I've been stretching on the foam roller and watching TV.

workout: none
diet: carbs, carbs, more, carbs. A serving of fat, and just a pinch of protein. 1 gallon of water. 3 coffees