Body Fat Time

So I made it to the Bod Pod appointment today.

New stats:

% of Body Fat: 12.8%

Fat Free Weight: 164.4

Body Weight: 188.5

For those following along at home, the changes since my first Bod Pod in Oct of last year

Change in % of Body Fat: 17.9%!

Change in Fat Free Weight: 16.2 of muscle gain

Change in Body Weight: 25.6 of total weight loss.

I am happy with the results…  Now the hard work starts… 

jp

Tuesday on the road

The hotel gym had crap for workout equipment.  A few treadmills, an elliptical, and a bike.

So it was off to do a body weight workout for me!

For time conduct 10-9-8-7-6-5-4-3-2-1 of

Burpbees

Squats

Sit-ups

Time: 10:20

jp

Sat-Mon

Saturday – Rest Day (Yippee!)

Sunday – Push Press: 5-5-5-3-3-3-1 

Did this at home, so no bumpers and no dropping, plus everything had to be clinged into place.

95-105-115-125-130-135-140

Then 6 minute AMRAP: 5 Burpbees, 10 Squats, 15 Sit-ups – As usual I lost track in the counting

Monday – Front Squats: 135 Max Reps, 95 Max Reps, 65 Max Reps

135# - 11

95# - 25

65# - 45

Legs were jello afterwards.

jp

AMRAP 12 Mins Cleans and Side Lunge/Squat

12 minutes can feel like a loooong time.

12 Min As many rounds as possible (AMRAP)

10 Side Lunges (Really large stance air squats)

5 Cleans (Floor to Rack) at 115#

I lost track after three rounds and Chris said he lost track after 9…  I get tired and forget to count, especially while I’m counting reps.  It was a solid workout, plenty of tired and sweat afterwards.

jp

WED - 5K

Rest day so I did some heavy cardio, well heavy for me.  5K run at the base gym doing laps. Time was 43:28.  Either it was slower or I miscounted laps, but hey it was work.

jp

Deadlifts 5x

We did 5’s for Deadlifts.

I ended at 255# for my last set, but the form was pretty ugly.  Still trying to get back the lost strength, but the lifts felt pretty good.  

Did a Rapid Fire 135# for a 20 Rep.

Short term goal is to break the 300# for the one rep max on the next go.

jp

Angie Like

First day back from Vacation.  Photos here: http://picasaweb.google.com/john.r.palumbo/NewHampshire#

Chris had us do a modified Angie as a ‘welcome’ back

100 Pulls

100 Squats

100 Push

100 Sits

Time: 28:50

Pulls, as always the biggest time sink.  Took me ~12 mins for them alone.

jp

Wed to Saturday

Wed was a rest day and I took the whole day as such.  No workouts of any kind.

Thursday Chris ran us through a chipper team workout

1  min of each of the following for five rounds

Clushters (Clings plus Thrusters) - I did 45#
Kettlebell Swings - 45# to 35#
Sit-ups
Burpbees
Overhead Squats - Started at 45#, last two rounds dropped to 15#

It burns!

Friday I traveled

Saturday at The Other Half's Sister's house...
Five Rounds for time
Sprint/Run/Jog to top of long drive (about 50 yards there/50 back)
20 Step Ups
20 Squats
20 Push Ups
20 Sec Plank
Time: 19:05

jp

Deadlifts

One Rep Max

1-1-1-1-1-1-1

225-235-245-255-265-275-280(F)

Monday WOD

20 Pull-ups

30 Push-ups

40 Squats

50 Sit-ups

5 rounds with 90 sec rest between rounds

Time: 28:42 with rest time removed.

jp

Tuesday, Thursday, & Friday...

Tuesday was Deadlifts, but forget the weights

Wednesday I rested

Thursday was a MetCon

5 rounds of
1 min of Cleans 65#
1 min Wall Ball
1 min SDHP 75#

Friday was Back Squats 3 reps
I ended with 210# I think...

jp