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Thread: Time to drop some winter weight

  1. #281
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    Yessir! Much appreciated, Josh!

  2. #282
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    Partner work out with the Mrs today. Burpees and OHS.

  3. #283
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    Saturday 5/11/18

    Deadlift 5x3

    Alt. DB shoulder press- 4x6

    Tricep pull down- 3x12

    Pull-ups- 4 sets

    Pallof press- 3sets each side




    Tuesday 5/15/2018

    1.5 mile trail run, the deer flies ran me out of the woods pretty quickly. 3 sprints in the parking lot.


    giphy.gif
    Last edited by MolliesMaster; 05-15-2018 at 09:22 AM.
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  4. #284
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    Mar 2004
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    Columbia
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    Jumped back in yesterday for the first time since heading to FL in March. I've eaten like shit, drank too much, and walked a ton of miles.

    For time:
    800 m run
    150 DU
    50 Sumo DL High Pull (115)
    50 Back Squat (115)
    150 DU
    800 m run

    20:37

    Today:

    15 min to build to a heavy 2 rep push jerk (165)

    10 min AMRAP:

    2,4,6,8,10 etc Push Jerk at 135

    4,8,12,16 etc Box Jumps (24")

    made it through 5 PJ in the round of 14
    Them that don't know him won't like him, and them that do sometimes won't know how to take him

    He ain't wrong, he's just different, and his pride won't let him do things to make you think he's right

    They don't put Championship rings on smooth hands

  5. #285
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    Wednesday 5/16/18

    Little switch up, thought I would give the KETOGAINZ 5x5 progam a shot for 4-8 weeks.

    Today- Workout B

    Backsquat 5x5
    Deadlift 1x5
    BB shoulder press 5x5
    BB Row 5x5
    Close grip bench 3x5
    BB Curl 3x8
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  6. #286
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    Thursday 5/17/18

    KB Swings 5x20

    1.5 mile Run


    Down to 207.2 this morning. 200 is the goal.
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  7. #287
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    Friday 5/18/18

    Back Squat 5x5
    Bench Press 5x5
    Bent Over Row 5x5

    BB Shrug 3x8
    BB tricep extension 3x8
    BB Bicep Curl 3x8


    It may be a fluke but the scale showed 205.2 this morning. Probably just water weight or what not but it was nice to see anyways.
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  8. #288
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    Monday 5/21/18

    Backsquat 5x5
    Deadlift 1x5
    BB shoulder press 5x5
    BB Row 5x5
    Close grip bench 3x8
    BB Curl 3x8
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  9. #289
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    Tuesday 5/22/2018

    KBS 5x20

    2 mile run

    Weight jumped back up to 211 this morning after two days of not counting calories, still kept carbs very low. Not sure what that is about.
    Last edited by MolliesMaster; 05-22-2018 at 09:14 AM.
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  10. #290
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    Feb 2018
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    Border of both Carolinas
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    Quote Originally Posted by MolliesMaster View Post
    Wednesday 5/16/18

    Little switch up, thought I would give the KETOGAINZ 5x5 progam a shot for 4-8 weeks.

    Today- Workout B

    Backsquat 5x5
    Deadlift 1x5
    BB shoulder press 5x5
    BB Row 5x5
    Close grip bench 3x5
    BB Curl 3x8
    That looks like a killer workout.

  11. #291
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    Quote Originally Posted by w33kender View Post
    That looks like a killer workout.
    It's not too bad. It was recommended to start off really light and build up, I think they even went as far to start with an empty bar if you were relatively new.

    I didn't do anything that drastic. If I remember right I'm at 175 for BS, 245 for DL, 145 for the Row, 135 for the close grip bench and 70 for the curls. So it's been pretty easy. It is a lot of volume though, considering you squat 3 times a week. But that's probably where starting low helps out a good bit. I add 5lbs to the squat each session so it will take a little while to get back up to some heavier stuff.
    Last edited by MolliesMaster; 05-22-2018 at 10:43 AM.
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  12. #292
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    Quote Originally Posted by MolliesMaster View Post
    Tuesday 5/22/2018

    KBS 5x20

    2 mile run

    Weight jumped back up to 211 this morning after two days of not counting calories, still kept carbs very low. Not sure what that is about.
    It’s probably about electrolytes, especially sodium, being too low and over estimating fat intake.

    Easy to do.

  13. #293
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    Quote Originally Posted by Glenn View Post
    It’s probably about electrolytes, especially sodium, being too low and over estimating fat intake.

    Easy to do.
    Probably right. Drinking some water with salt now and back to tracking and weighing food. Still been doing the IF 16/8, that is actually pretty simple. This measuring food is for the birds though.
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  14. #294
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    Oct 2010
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    Thursday 5/24/2018

    Back Squat 5x5
    Bench Press 5x5
    Bent Over Row 5x5

    BB Shrug 3x8
    BB tricep extension 3x8
    BB Bicep Curl 3x8


    Right now life is like I'm in a committed relationship with keto and everywhere I go there's a slutty sandwich or dessert begging to give me a piece.

    Also, all of this squatting has me hungry constantly.
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  15. #295
    Join Date
    Apr 2011
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    We did one today that sucked. You should give it a try. Finished in 24:30. Your dad and Wes O said it looked like a good warmup for them...

    Buy in: 50 cal bike
    21-15-9
    S2OH @ 95#
    T2B
    WBS @ 30# wall ball
    1 rope climb before and after each round
    Buy Out: 50 cal bike

  16. #296
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    Quote Originally Posted by Buckshot14 View Post
    We did one today that sucked. You should give it a try. Finished in 24:30. Your dad and Wes O said it looked like a good warmup for them...

    Buy in: 50 cal bike
    21-15-9
    S2OH @ 95#
    T2B
    WBS @ 30# wall ball
    1 rope climb before and after each round
    Buy Out: 50 cal bike
    That is a good one. Did Todd write that, it looks like one of his designs?
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  17. #297
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    Apr 2011
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    Negative, he asked me what I was feeling for this morning, that's what I came up with. He was leaning towards fran, but after yesterday's leg smoker I didn't want to do the thrusters. The 30 lb wall ball in that one is a game changer.

  18. #298
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    I bet so. I like the rope climb thrown in.
    "This is My commandment, that you love one another as I have loved you." John 15:12

    "Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14

  19. #299
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    This is one is getting programmed next week. I may do it tomorrow to get warmed up for Murph on Saturday...

    1 mile run
    Rest 4 min
    800 m run
    Rest 2 min
    400 m run
    Rest 1 min
    200 m run

    I'll toss in some push ups or pull ups during the rest period.

  20. #300
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    Quote Originally Posted by Buckshot14 View Post
    We did one today that sucked. You should give it a try. Finished in 24:30. Your dad and Wes O said it looked like a good warmup for them...

    Buy in: 50 cal bike
    21-15-9
    S2OH @ 95#
    T2B
    WBS @ 30# wall ball
    1 rope climb before and after each round
    Buy Out: 50 cal bike
    Jeebus. That's a lot of volume.

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