Tim's 2007 Omnipotent Man-Dude Training Log

[tim_mcf]

Nadia - a sandbag is simplicity itself to construct. Go to Home Depot and buy some sand - it usually comes in 50 lb or 100 lb bags. Also get some "contractor garbage bags". These are big garbage bags made out of very heavy gauge plastic. Dump the sand into a bag, leave some space in the bag and tie it off with an overhand knot. Then go to Army-Navy and buy an old used canvas duffel bag. Put the sandbag into the duffel bag and tie it shut. Done.

Your gym being the way it is, they would probably freak out if they saw you bring it in the door; but you can always use it at home or in the park.

Anyway, here's Friday, 1/12/06:

AMRAP, 20 minutes
-65 lb power snatch, 12 reps
-10 pushups

I completed 8 rounds plus 6 snatches in 20:00. Nice to be able to do one "as rx'ed".

[JDR3]

Great job rx'd - power snatch really kicked my butt

[tim_mcf]

This weekend was basically a complete failure in the fitness department. I ate too much both days and didn't work out at all, despite being scheduled to work out Saturday and Sunday both. Saturday I didn't work out because that time was taken up by my driving to look at a used treadmill that I didn't end up buying, and then assembling a cheap Walmart bench that I did buy. Sunday we had friends come over, and the general and I were cleaning the house pretty much all day until they got there. I drank a bunch of wine, ate a lot of cheese and crackers and summer sausage, minestrone soup (which was quite good, and pretty healthy if that was all that I had eaten), bread, and ice cream with brownies, chocolate sauce, and whipped cream.

So tomorrow it's back to metcon, Tuesday I'll do the 5x3 workout I was supposed to do Saturday, metcon Wednesday, and so forth. Back on the wagon. Hopefully I haven't completely regained the pound or two I lost last week. We'll see.

[LINDA]

Good job on the indulgence Tim!: Nice to see someone else around here who enjoys good times and good foods.

Now that, that's behind you it will be easier to get back at 'er! Eh?

[pierini]

Hi Tim,

2 steps forward and 1 step back is progress to me. Glad you enjoyed your weekend. I took a peek at your fitday journal and when I saw that 1,000 calorie apple muffin I knew you had your stuff cut out for you. For me, eating something like that puts my appetite on fire (not the healthy appetite but the gluttonous one).

It seems to me that your morning eating is too light, mine is also sometimes. I've noticed that when I front-load my eating (i.e. have a substantial breakfast) that I do much better the rest of the day. By front-loading, I mean eating a 1,000+ calorie breakfast with at least a 30% fat content. And I find a whey protein drink in the mid-afternoon seems to help.

The psychological part of gluttonous eating absolutely amazes me. For the most part, I can meet my emotional needs by eating 2 pieces of candy, so why do I eat 8 pieces like I did on Christmas Day. That's the 64 thousand dollar question that I am still trying to answer for myself. Until then, I'll be strict as in none of that stuff. That's what works for me.

Now get moving - you've got two steps forward to do this week! Have a great day!

[tim_mcf]

That was actually 5 little muffins, which I figured out after the fact were 260-odd calories each. Durn tasty, though...

As far as the candy and gluttonous eating, I don't know...I think the sugar just has such an intense effect, it's like crack. One puff isn't enough, you want another, and another, and another...

Now get moving - you've got two steps forward to do this week!

Ain't that the truth!

[tim_mcf]

Monday, 1/15/06:

Decided against metcon this morning, and worked on strength instead.

deadlift 135x1, 185x1, 225x1, 275x1, 315x1, 335x1, 340x3, 340x3, 340x3

bench 95x1, 135x1, 155x1, 165x1, 170x1, 175x1, 180x3, 180x3, 180x3

clean 65x1, 85x1, 95x1, 115x1, 135x1, 145x1, 150x3, 150x3, 150x3

The whole workout was done in a circuit. I was intending to do 5 sets of 3, but ran out of time and had to go get the rugrats.

[gymgirl]

tim, thanks for the tip on the sandbag. i may just have to make myself one come spring...oh who am i kidding...summer! i can't stand being cold so no outdoor workouts until then!

ok your treats this weekend sound delish! cheese, crackers, wine, bread, brownies...all ofmy favorites! oh well it was only one weekend, and 1 or 2 metcon workouts will work those treats right off!

todays strength day is lookin good!

[tim_mcf]

Tuesday, 1/16/07:

"Helen"
3 rounds for time:
-run 400m (I subbed 2 minutes of shuttle runs, back and forth approximately 10 yards. Didn't count how many times I went, just did it for 2 minutes)
-55 lb kb swing, 21 reps
-12 pullups

Completed in 15:43. Last time I did Helen was on 5/4/06, and it took 16:50. A little more than a minute of improvement makes me happy about my effort on this one.

[gymgirl]

great improvement on Helen tim! :

[minime]

good job on helen tim! on on the muffins too: that was 'endurance' training or 'speed' training?

[tim_mcf]

speed

[JDR3]

Very nice effort on Helen!
I may steal your Monday workout for today.

[tim_mcf]

Very limited time today, so I did a variation of Ross Enamait's "No Excuses" workout:

1:00 clean 95 lbs - 10 reps
1:00 squats - 26 reps
1:00 shoulder 100 lb sandbag - 4 reps (boy that's tough)
1:00 pushups - 18 reps
:45 clean - 5
:45 squat - 18
:45 shoulder - 3
:45 pushup - 12
:30 clean - 3
:30 squat - 13
:30 shoulder - 2
:30 pushup - 10
:15 clean - 1
:15 squat - 6
:15 shoulder - 1
:15 pushup - 4

10:00 total work. 19 cleans, 62 squats, 10 shoulders, 44 pushups. Something is better than nothing.

[gymgirl]

wow tim i really like that looks of that workout. it's appears to be one of those that takes no time at all but has the ablilty to really wipe you out. good job