3/6
Squats 135
Shrugs 65

3/8
BWDK Raise
Standing Calf raise 80

3/10
Standing Leg Curl
Shrugs 60

3/14
Lunges w/25lb wt
Deadlift 100lb

Time: 35 min Cal 526

Total Cal post wo: 686

Shitty day had to work over so I did the bare min

10-9-8-7-6-5-4-3-2-1

Push-ups
Pull-ups
Back ext
Crunches

20 min 346 Cal

527 Cal Post w.o.

Rest Day

Crossfit only woo hoo!

50-40-30-20-10

Stretch

Jump Rope 100 times for wm up

Jump Rope 50 times btwn sets.

Jump Rope 100 times for cool dwn

Lunges
Turkish Get-ups
12" Box jumps
Alternating Kettlebell Swings

Total time: 1 hr 5 min 1211 Cal

1639 Cal Post w.o. (HR RTN)

Good w.o.

Tomorrow upper bod

Wt tng

3/6
Bulgarian split squat 135 lb although I recommend no wt and won't use wt again!
RDL 110 lb

3/10
Lateral Barbel squat 95
Hip ext with bent knee

3/14
Lying Leg curl 80
Barbell shrug 95


Standing calf raises max reps 20@60 then 13 @60

Total time:35 min 560 Cal

This w.o. sucked and I'm gonna change it.
Also, Newburgh Elite is jut too busy so I had to modify the w.o.

Crossfit

50 Air Squats
50 Push ups
50 Knees to elbows
50 Alternating 20lb kettlebell swings

980 Cal 25 min

Total burn post-w.o. 1156

There are just too many damned people in this gym. I had to cut my Crossfit short cause I had to wait on too many pieces of equipment. Shoulda gone to Evansville Elite. Tomorrow will be a better day.

No PT for the last 2 days. Got called into work today so it ruined the day as far as PT.

11/23/07

Good 2 days off.

Wt tng

3/6
Cable Xover 80
Seated Cable row 200


3/10
Weighted Dips 45
Straight arm pull down 90

3/14
Flat press 135
Barbell t-bar row 75

1 set max reps
Decline fly 20@30lb
Pull ups 4

40 min 608 Cal

Crossfit

Run 2 miles
Overhead Squat w/45lb bar 50 times
100 sit ups

Time not recorded

1475 Cal ttl Post w.o.

Rest Day

11/20/07

Crossfit only day!

50-Box Jump 12" Box
50-Jumping Pull ups
50-20lb Kettlebell swings
50-Walking lunge
50-Turkish Get ups
50-Push press 45 lb
50-Jumping Jacks
50-Air Squats
50-Burpee
50-Jump rope

45 min 786 Cal

Total Cal post w.o.: 1061

11/19/07

New wt tng plan chest and back for 8 weeks

wt tng

50 and 75% wm ups

3 of 6
Flat barbell press 190lb
Straight arm pull down 150lb

3 of 10
Incline db press 60
Barbell row 135

3 of 14
Decline fly 35
Deadlift 115 (Fixes ALL back pains)

1 set Max reps

Floor push up-22 so far
Back ext-20 so far

50 min 666 Cal burned

Xfit

10-9-8-7-6-5-4-3-2-1

Manmakers 20 lb
Flutter kick
DB swing 30 lb


What can I say? I love the ass beating these hand me and people in the gym think I'm nuts!

45 min total cal including wt tng: 1614

Total Cal post wo(HR RTN): 1940

Cal burned rockin out on drive home: 55

Diablo Crossfit

11/17/07

Manmakers 20lb dumbbells
Flutter kicks
1/8 mile run between sets

10-9-8-7-6-5-4-3-2-1

45 min 843 Cal

Total Cal post w.o.(HR RTN): 989

This is definitely a w.o. I will do again!

11/16/07

Fridays are great days for some mmmm good P.T. Why? Cause everyone else is skipping out!

Wt tng: 40 min and lift it like you are running with it!! aka: ckt tng

50 and 75% wm ups then 3 sets for 15 reps. Superset pairs.

Incline Leg Press 45lb x 2 ea side max
Romanian Dead Lift 60lb max

Dumbbell squat 70 lb max
Standing leg curl 40 lb ea leg max

Body wt donkey calf raises
Calf press-seated 70 lb max

Crossfit 40 min

50-40-30-20-10

Jump rope
Knees to elbows
Air Squats

1346 Cal ttl 1:20 time

Total burn post w.o. (HR rtn to nml) 1543 Cal


Tomorrow will be intense. I will try out some new stuff I found in the Crossfit website. One is here if anyone else really cares to watch the video: Manmakers

Add some sprints and some kettlebells, youse gotta a winner.

Shit

Not much today. Cold. Nasty. Busted my ass all day and stuck band-aids all over our nation's premiere aviation service equipment. After work, I needed to pick up some dumbbells or be forced to work Crossfit around the people in the gym. So I spent the $$ on a few wts and should be setup for a little until I outgrow the weights I got. Since I spent the time and money on weights, no PT. Well, you have to take the time to get set up. I figure I have plenty of days to use them, just had to sacrifice a day to get them.
Honestly, I might take a pay cut at this point just to PT. The job is great, but I have a lot of shit to fix, and not even enough time to do my regular checks on the shit that works. Sometimes I wonder if less pay, but more time to exercise would be worth it. Then they would just hire someone that didn't give a shit and nothing would work. Such is life when doing a job influenced by politicians.

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Only Wt Tng

Only did weighttraining today as there were too many jack-asses in the gym and it was raining outside. Same as before. 50 and 75% warm ups then 3 sets of 7 max weight. Superset two at a time.

Barbell T-bar row 100 lbs max weight
Incline barbell press 185lbs

Seated row 200lbs
Decline dumbell press 80 lbs each

Cable side deltoid raise 60 lbs
Lat pulldown 180 lbs

Decline skull crushers 90lb
Biceps curl-EZ bar 90lb

Total time: 1:10

Total Cal during wo: 1080
Total including post wo: 1466

Not a bad burn for no Crossfit. Who said weight training doesn't burn Cal like cardio?

Rest Day

Had to go into work at 00:30 to finish some stuff before I can't work on it due to the Holiday. Slept all day. No PT.

11/12/07

Gave it a few days off due to the intensity of 11/9/07. I'm afraid of burning muscle mass if I hit it too hard too often.

Weight training:
50 and 75% warmups then 3 sets of 11 in supersets.

Leg Press(Incline) 45lbs x 3 ea side
Romanian Dead Lift 90 lbs

Dumbell Squats 110lb
Standing Leg curls 65 lbs

Body-wt Donkey Calf Raises
Sitting Calf Press 30 lb ea side

Crossfit

12-9-5

Thrusters 20 lb
Pull-ups

5 full sets.

Wt tng: 45 min 714 Cal
Xfit: 1:00 1074 Cal

Post WO ttl: 1938 Cal

11/9/07

50-40-30-20-10

Turkish Get-up
12 inch Box jumps
Knees to elbows
Squats

Warm up: 100 jump ropes
Cool down: 100 jump ropes

Between sets: 50 jump ropes

No rests, Stretch well before beginning.

Results:

1738 Cal burned
1 hour, 45 min
Changed "knees to elbows" to MAX due to sheer exhaustion
Total Cal burned(HR returned to normal): 1943
Was very sore but knew the end result would be worth it.

Crossfit

Many people already know that I have discovered Crossfit. So, since this blog doesn't get much use as is, I will try to post my daily crossfit workouts along with weight training that I do to "wear down" the body before the Crossfit P.T. Keep in mind that I have had to improvise, since there is not an active Crossfit gym anywhere near Evansville. I can't wait to go to OKC so I can try my hand in a real Crossfit gym.
I have modified my diet, which was based on The Abs Diet, to fit more closely to the Crossfit diet which is very similar, but geared more toward what we have naturally evolved to eat.
Hopefully, this will inspire some other PT addict out there to try Crossfit.

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Any questions to what the exercises are can be found on the Crossfit website.