s1nsp4wn’s BodyBlog

Crappy Scale says 250lbs, 19.6% bodyfat on calipers.  Again, could both be off…so I’ll say I’m 252 for now.

My wife’s crappy and consistently 2lbs over scale said I was 256.4lbs today.  Either I’m burning fat like a mofo or my muscle is flying out the window.

5min jogging @ 4

Alternated 1min @ 7 and 1 min @ 4 for 3 sets

Alternated 45 secs @ 8 and 1 min @ 4 for 3 sets

Alternated 30 secs @ 9 1 min @ 4 for 3 sets

Cooldown 5 mins.

Somewhere at/during the 2nd set with 8mph I began to walk to 4s and hold on to the rails a lot, so I know where i stand.

Avg HR 158, Max HR I actually saw was 180+ .  Try to work on jogging all the 4s before moving on

Squat Cleans 3×5 @ 95, 115, and 135lbs.

3×10 Leg Raises, 3×10 situps, 3×10 Cruch Machine @ 100lbs.

3×10 Overhead Presses with 95lbs
3×10 SS Plyo Jumps and Pushups with alternate angles

Tons of leg-stretching

Treadmill at FULL/15 incline @ 3mph.  Got heart rate to 164 just before two mins. so the plan was to stay at/above 164 for the remaining 18 mins.   I lowered the incline 1.0 every minute that my HR was at the 164 level+, but stayed at whatever level I was on if I went -164.

With this in mind, didn’t get tough till about 11 incline and in the end I stayed at 8.0.  1 mile, 256+ calories.

Did some chest work (Bench, Incl. Dumb. Press, Plyo. Bench Press) all at 5 sets per, various reps…somewhere around 10, 8, 6, 4 reps etc.

Did tricep work (EZ Bar Ext, Asst. Dips, and Cable Exts. one arm at a time)

Threw some push-ups with a medicine ball in there somewhere too

Holy crap it’s been awhile!

I’ve been preparing for a grapplin’ tournament (sep 12th) the last two weeks and I recently started the fall semester at college, so suffice to say I’m too busy to post as much as I’d like.  Here’s what I’ve been up to:

Mon - Wed Early am Shadowboxing and calisthenics, School at Night

Tue, Thur, and Sun I run in the morning either a mile for time or 30 mins at a steady pace.  I’ll bump it up to 2 miles 3x the week of the tournament.

Jiu Jitsu/Wrestling Thu, Fri, and Sun.

Weightlifting Saturday and Sun

Monday is technically my rest day

1st day back on HIIT post attack

Alternated 8.0mph for 30 secs. and 3.5mph for 1:30 mins. for 20 mins. on a 2.0 incline

The first half I jogged the 3.5s but I lost gas, felt ****ty, and walked the 3.5s on the last half.

The goal is to jog all of the 3.5s before increasing incline/whatever

Avg HR 158

30 mins. on treadmill at 3.5 (one minute warm up walk) 1.75 miles came out to 17 min. miles at 3.5 so next time I’ll try for:

1. 51 mins. @ 3 miles

2. 4.0 for 30 minutes @ 2 miles

Clean & Jerk for about 5 rounds (1 each minute, increasing each minute so….1×2x3×4x5)

Haven’t done CJs since high school, holy ****.

Also did yesterday’s Cindy for x amount of rounds.  50 pushups, 25 pull ups on gravitron @ 90, 105, 120, 135, and 150lbs), and 75 squats.  Those squats sucked the most.

Also did some axe chops with 6&8lb MB SS with Bosu Ball Pushups for 30 when interrupted by a fitness counselor.  I sort of minded this, but I was interested in my BF% so I let him ramble on.  Liked most of what I heard.

I think the plan is to keep as much muscle as I can while dropping my BF down to 15%.  He says 230, I say what I’ve always said, 242 at the friggin lowest.

More on this tomorrow, zZzZzZZZ

WOD was supposed to be 10 wallballs with 20lbs, 10 GHD sit ups and 10 Back Extensions in 20 mins., but I had to sub the wallball with two 20lb DBS, the GHDs with a decline sit up bench and good mornings with a 45lb BB instead of back extensions.

Got 11 done in 20 mins.  Probably could have busted out 12 had I not been gassed so bad near the end.