BUSTER'S HURT ROOM

2/6/10 Wed

2010-06-02T03:20:00.001-07:00

2/6/10 Wed
5x10 16kg swing
5x10 24kg swing A1 Double (16kg) Front squat
A2 Double snatch (16kg) 5x5 A1 then A2 rest 1min and repeat 24kg Press L2 R2 L2 R2 L2 R2
Oh walk 24kg (tried to tabata it but was too hard)

1/6/10 Tues

2010-06-01T02:53:00.001-07:00

1/6/10 Tues
5min skipping (multiple resests,my conditioning and skipping skills are way off,was going to count passes but tiat was too hard)
20 Hill sprints (this seemed like a good idea!)
Pullups on Monkey bars 3x2
Went home and collapsed

31/5/10 Mon

2010-05-31T04:33:00.000-07:00

JD Warmup
Complex A
5x3
20kg,22.5kg,25kg,27.5kg,30kg
TGU 20KG 2R 2L
Floor press 20kgx20

25/5/10

2010-05-25T04:18:00.001-07:00

Warmup 5min run,lunges
Back squat 20kg 2x5 30kgx5 40kgx2 50kg 3x5
Complex A 25kg 3x8 Powercurl 25kgx20

7/5/10 Wk3 Fri

2010-05-07T01:48:00.000-07:00

(Tweaked my back yesterday so nothing heavy)
Pvc deadlift x10,20kgx20,loosing deadlift 20kgx2 then supermans on abmat.

5/5/10 Wed Wk3

2010-05-05T01:19:00.000-07:00

Squat

(20kgx5,30kgx3,40kgx1)

57.5kgx5,65kgx3,70kgx1 got 11

42.5kg 5x10

Buster

3/5/10 Wk3 Mon

2010-05-03T02:12:00.001-07:00

Press (20kgx5,25kgx5)40kgx5 46kgx3 52.5kgx1 got 5
Dips 7,6,4
Chins (pa) 2,2,2
Pushups (on stands) 3x12

More pics

2010-04-29T08:10:00.000-07:00

28/4/10, roughly 15st 8pd

I may have gained a tad of fat??!

Pics

2010-04-29T08:08:00.000-07:00

This is me 14st 7pd at the start of 5/3/1, date 15/3/10

Workouts

2010-04-29T07:59:00.000-07:00

23/4/10 Wk1 Fri
Deads (20kgx5 40kgx5 50kgx2) 70kgx5 82.5kgx5 92.5kgx5 got 10
52kg sandbag load 5mins 13reps 7lb sledge tabata

26/4/10 Mon Wk2 Press
(20kg 2x8 32.5kgx3) 35kgx3 42.5kgx3 47.5kgx3 got 6- Dips 2x6 1x4,1,1 - Chins (pa) 2,2,1 - Pushups (stands) 3x10
GTG Chinups (pa) 1,2,3,4,5,6,7,8,9,10

27/4/10 Wk2 - Complex 2x5 20kg h clean/press/b squat/deadlift SQUAT (30kgx5)52.5kgx3 60kgx3 67.5kgx3 got 9 5x10 40kg

21/4/10 Wk 1 Wed

2010-04-21T05:39:00.000-07:00

Complex H clean/press/b squat/f squat/deads 2x8 20kg -

Back squat 45kgx5 52.5kgx5 60kgx5 got 8

Back Squat40kgx20

BUSTER

New Workouts

2010-04-19T02:07:00.001-07:00

My conditioning has been off so I’m changing the routine a little, I still plan on using the 5/3/1 method it’s just the accessory work that I’m changing. Looks like this:

Day 1
Press 5/3/1
Dips
Chins
Pushups (I recently discover a set of push up bars I forgot I had so I’m going to use them to get extra depth)

Day 2
Back Squat 5/3/1 (Front squat was starting to aggravate my knees)
High rep back squats 20’s 30’s whatever

Day 3
Deadlift 5/3/1
Sandbag work (Sandbag work has different elements to it, the constant I use is time and that is 10 minutes, I have two sandbags at 26kg and one at 32 kg so sometimes I’m going to take them and stack them from one end of the track to the other, sometimes hill sprints (shuffles!), zercher carry’s, throws, you get the idea!)
Tabata sledgehammer work – I have 7lb sledge and an old tractor tyre so I planning on using this as a finisher (need to look into buying a heavier sledge)

Mon 19/4/10 Wk1

2010-04-19T02:03:00.000-07:00

Complex 2x8 20kg
Hang clean/press/back squat/front squat/deadlifts

Press 32.5kgx5 37.5kgx5 42.5kgx5 got 7 (This was tough, not hadmuch sleep, baby is teething)

Dips 3x5

Chins Palms away 3,2

Pushups on stands 3x8

BUSTER

16/4/10 Fri Wk 4

2010-04-19T01:47:00.001-07:00

Deads (20kgx5) 45kgx5 55kgx5 65kgx5

14/4/10 Wed wk4 deload

2010-04-14T05:36:00.001-07:00

Pvc warmup
Press 20kgx5 25kgx5 30kgx5

12/4/10 Mon Wk4 Deload

2010-04-13T02:15:00.001-07:00

Complex - hang clean/press/b squat/f squat/deads 2x8 20kg

Front squat 30kgx5 37.5kgx5 45kgx5

Been looking at my calcualtions for 5/3/1, it appears i can't count or fucking read, will need to plug the numbers again, doh!

BUSTER

9/4/10 Fri Wk3

2010-04-09T03:54:00.001-07:00

Complex - hang clean/press/g morning/ deadlift 3x8 20kg

Press 35kgx5 40kgx3 46kgx1 got 6

Deads (60kgx2)80kgx5 95kgx3 112kgx1 got 4

B squat 40kg 2x30

Deload next week,woop woop!

Buster

7/4/10 Wed Wk3

2010-04-07T07:45:00.001-07:00

Complex - row/hang clean/f squat/press/b squat/g morning 3x8 20kg

OH SQUAT 25KG 3X8 (This was tough,wrist was hurting and my form was sucky,my left knee seized up again when i came back from track,not good.)

10min sandbag work at the track.

BUSTER

It's a montage!!

2010-04-06T02:20:00.001-07:00

http://www.youtube.com/watch?v=QuHXA2VR74E

5/4/10 Mon Wk3

2010-04-05T10:58:00.001-07:00

Complex hang clean/press/F squat/B squat/deadlift 3x8 20kg

F squat (40kgx3) 55kgx5 62.5x3 70x1 got 4 -This was tough,chuffed with 4 reps.

Dips 5kg 3x5 - These are getting hard.

B squat 40kg 1x30

2/4/10 Fri Week 2

2010-04-02T13:32:00.001-07:00

Woke up and my back felt fucked,left my workout till the afternoon and my back held up fine.

My weight has dropped a bit so need to keep an eye on my food intake,back to peanut butter and nutella sandwiches!

2/4/10

Complex 1

Press 32.5kg x3 36kgx3 45kgx3 got 7

Deadlift (52kgx3)75kgx3 85kgx3 107kgx3 got 6

Back squat 35kg 2x30

BUSTER

2010-03-31T04:59:00.001-07:00

31/3/10

Complex 2

OH SQUAT 3X8 22.5KG

5min sandbag work (tweaked my back on this so called it 30secs short)

PUSH UP PLANK 2x1min
SIDE PLANK
2x1min

BUSTER

Workouts

2010-03-30T07:04:00.001-07:00

Did Fri's workout today as i went to see Jimmy Carr yesterday (awesome gig,shook his hand and missus got a kiss!).

27/3/10
Press 30kgx5,35kgx5,40kgx5 got 9

Deadlift (60kg x 4),80kgx5,85kgx5,95kgx5,100kgx5 got 6

B squat 2x30 30kg

The belt is helping loads,going to up the back squat 5kg a week,should be fun!

Buster

29/3/10
Complex 1

F squat 42.5kgx3,52.5kgx3,62.5kgx3 got 11

Dips 2.5kg 3x5

B squat 1x30 35kg

I really like the 5/3/1 approach,i enjoy trying to up the reps with the last set.

BUSTER

24/3/10 - What a difference a belt makes

2010-03-25T04:25:00.001-07:00

COMPLEX 2 3X8 20KG
ROW/HANG CLEAN/F SQUAT/PRESS/B SQUAT/G MORNINGS

OH SQUAT 20KG 3X8
5min Sandbag work - different positions,balance walks etc

Push up plank 4x1min
Abmat sit ups 2.5kg x20

Picked up a powerlifting belt from ebay,what a difference!.

Gaining Mass

2010-03-22T14:16:00.001-07:00

So i started Dan Johns Mass programme today,it looked like this.

Pumps x2min

Complex 1 3x8 2min between sets
20kg Hang clean,press,back squat,front squat,deadlift

Really like these complexes,felt warm and ready to go after these.

Front squat
40kg x5 50kgx5 60kgx5 or more got 8 reps

Back squat
30kg 1x30

Those back squats are a bitch,got 2 sets of 30 to do on Fri.

Wed's workout is going to be
Oh squats 3x8
Sandbag lifting
Good mornings
Heavy ab work

Dietary wise i'm trying to ram protein down my throat,i'm not so bothered about eating clean just trying to get calories in.

I think my one leg shorter that the other is a major cause of my back pain so i shimmed the platform with an old chopping board! Worked o.k

Will post more søon

BUSTER
BUSTER

7/3/10

2010-03-07T14:20:00.001-08:00

Well i fucked my back good style last thurs,picked up lilly and sat on the couch and my back locked up,had to slide off couch,Amanda had to help dress me!

Still getting pain with certain movements,popping ibuprofen like smarties!,going to look into chiropractors to pop me back into place,bloody expensive though!

Reallx gutted that a small thing like this has fucked me up,was really hoping to get cracking on the SS programme.

Started doing the Starr rehab just now,just deadlifting with a broomstick but even that seems a little too much just now.

Hopefully things will improve........

BUSTER

Wed 3/3/10

2010-03-03T01:42:00.000-08:00

Squat
20kg 2x5
25kg x5
40kg x5
61kg 3x5
The extra 1kg felt like 10kg,need to up the diet i think.

Press
20kg 2x5
25kg x5
41kg 3x5

Powerclean
20kg 2x5
45kg 3x5
dropped from 60 to work on form

BUSTER

2010-03-02T00:40:00.001-08:00

1/3/10
1st day of SS
Work sets
60KG SQUAT 3X5
DIPS 3x5
DL 92KGx5

Doing these squats from the trestles,its a bitch starting from the bottom but i'm hoping this will transfer to increase strength in the bottom position,i think i will need to keep the increment small squatting this way.

Used my two 16kg kb's to add weight for my deadlifts which worked really well.

Dips done using trestles,not the most stable but it works.

Up to 14st 7pd,still drinking the milk.

BUSTER

More Workouts

2009-11-02T15:03:00.000-08:00

26/10/09
Sledgehammer strikes
1min work 1min rest
10mins

Tyre Flips
There and back
30secs rest
There and back

Tyre flips and jumps
There and back
30 secs rest
There and back

Single arm tyre drags
There
30secs rest
Back

Decline bench pushups
10resp
30secs rest
10 reps

27/10/09
Pushups laddered 1,2,3,4,5
7 sets

Pullups/chinups laddered
1,2,3
4 sets

Double Windmill 5e.s

Plank 2min o4

Workouts

2009-10-27T04:43:00.000-07:00

22/10/09
5,3,2
swing snatch press
left side 15 sets

Towel for left hand pullups palms away
2,2,2,2,2

100 straight shots
left hand single black
100 hook shots
left hand single black
(feet together, minim um body movement)

Plank 1 min 39

23/10/09
5,3,2
swing snatch press
Right hand 18 sets

Towel for right hand pullups
Palms away
2,2,2,2,2

100 straight shots
right hand single black
100 hook shots
right hand single black
(feet together minimum body movement)

BUSTER

13/10/09 Tues

2009-10-13T15:13:00.000-07:00

16kg Tabata Swings

Ton ups

4 sets

Burpees
Pushups
Frog situps
Tuck jumps
Narrow push ups
Crunches
Squat jumps
Wide push ups
Hand over knee sit up
Squat thrust

Really think ton ups are a great thing to do, was thinking of trying 10 sets...................some day.

BUSTER

12/10/09 Monday

2009-10-13T02:30:00.000-07:00

POWERCLEAN
20KGX5
25KGX5
45KG3X5

LITVI POWERCLEANS
2X10 45KG

SIDE PRESS
20KG3X5 L&R

BUSTER

7/10/09 Wed

2009-10-07T02:17:00.000-07:00

1 Arm barbell deadlift
20kg x 5 l&r
40kg3x5 l&r

Single arm press
20kg x8 l&r

Tyre swings 50 l&r

Suffering really bad knee pain just now so no front squats.

Buster

5/10/09

2009-10-05T03:31:00.000-07:00

Winston Churchill said: "Success is going from failure to failure without losing enthusiasm."

Front Squat
20kg x5
27.5kg x 5
50kg 5x5

Press
20kg x 5
45kg 3x5 - The last set was really hard

BUSTER

3/10/09

2009-10-03T04:23:00.000-07:00

Weight 13st 9pds + 4 pds
19.7%
37 in

After reviewing GOMAD decided not to do it, with the level of training i'm able to do i would probaly just get really fat on it, however i still want to consume milk, was thinking about 2 pints a day.

BUSTER

2/10/09 Fri

2009-10-02T02:14:00.000-07:00

Front squat
20kg 2x5
45kg 3x5

Press
20kg x5
40kg 3x5

30/9/09 Wed

2009-10-02T02:10:00.000-07:00

Front squat
20kg 2x5
42.5kg 3x5

Press
20kg 1x5
25kg 1x5
30kg 3x5
40kg x5

GOMAD & TRAINING

2009-09-30T12:52:00.000-07:00

Hi

Been giving some serious thought to this whole GOMAD thing.

"It is because over thirty years of direct observation has demonstrated to me that when trainees drink one gallon of milk added to their regular diet and train in a progressive linear fashion, they gain significant muscular bodyweight, and those that do not drink their milk, even in the presence of progressive linear training, fail to do this. They also fail to continue progressive linear training for the same length of time, because this is facilitated by the steady weight gain. I understand that you're asking me if I have controlled for other factors such as failure to do the program correctly, and the answer is yes, of course I have, because I am not a complete idiot. Those that will not do the program are not being considered when I make these remarks, because that would be too ****ing obvious a hole in my analysis. The difference in the milk drinkers is that THEY GET BIGGER THAN THE ONES WHO WON'T DRINK THE ****ING MILK. Please tell me that you understand this now." Rip

I'm convinced.

Training wise i was looking at something from CF Wichita Falls

Monday
Squat – Weight lifted x 5 reps x 3 sets, sets across(Increasing 5 pounds per workout)Press – 5x3, sets across(Increasing 5 pounds per workout)
Chins/Pull-ups – 3 sets of as many reps as possible(Performed from a dead hang and with body weight initially)

Tuesday

Power Clean – 3x5, sets across(Increasing 5 pounds per workout)
Met-con

Wednesday
Off Day or Skill Day

Thursday
Squat – 5x3, sets across(Increasing 5 pounds per workout)
Bench Press – 5x3, sets across(Increasing 5 pounds per workout)

Friday
Deadlift – 5x1(Increasing 5 to 10 pounds per workout)
Met-con

Would have to sub back squats fro front squats and maybe shorten Monday's workout down a bit but the programme is doable, very doable.

BUSTER

GOMAD

2009-09-29T02:55:00.000-07:00

Hi

Found this post on Strength Mill

http://www.strengthmill.net/forum/showthread.php?t=2495&highlight=eating+clean&page=2

Think i may have been eating way too clean hence the recent weight loss, was thinking of adding a lot more whole milk into my diet and see how things progress.

Need to have a sit and think about programme design as well so i'm not just going to get fat drinking milk.

BUSTER

Mon 28/9/09

2009-09-28T02:20:00.001-07:00

Workout

20kg quarter squat x10
21's for the guns, feeling the burn on the last set
Concentration curls to finish

Seriously though

Front squat

20kg 2x5
40kg 3x5 1min rest between sets

Been quite conservative with the weight selection until i nail the form down.

Pullups Palms away

2,2,2,2,2,2

Apart from waking up and going out in the cold to train it was o.k, need to review front squat form though, good start.

BUSTER

27/9/09

2009-09-27T10:45:00.000-07:00

New O bar and plates courtesy of Big D, finally can start to shift some proper weight around, was looking at CFSB and a few other programmes as well.

I can certainly work on front squat, power clean, press, deadlift and maybe bent over rowing, I'm still not that great with O lifts but my focus is mainly on a strength base just now anyway rather the explosivness, plenty of time to learn.

BUSTER

26/09/09

2009-09-26T04:34:00.001-07:00

26/9/09

13st 6 pd
36in waist
20.0% fat

So the whole aim of gaining size went tits up, i have lsot 6 pds which i should probaly be chuffed with but really i'm not, missus thinks i look really skinny as well.

BUSTER

End of Kettlbell Challenge

2009-09-25T01:28:00.000-07:00

Well i'm a week shy in completing the 4 week challenge but there is a few reasons for this.

I selected the wrong weights, 2x16kgs where only challenging on certain exercises such as doubled front squat and double snatch combo, pressing and rwoing variants where not tough enough.

I think the programme calls for heavier weights, my training partner is completing it with 2x24kgs, it will be intersting to see how he progressses.

I'm getting an Olympic bar soon and would like to complete some 5x5 training with that.

I really like the 5x5 format, really simple but seems to work with the right weight selection, in the end i was using 8kg&16kg doubled up and it was taking ages to train and on some exercises didn't feel at safe.

That's it for now, it's been fun.

BUSTER

Workouts

2009-09-25T01:25:00.000-07:00

23/9/09 Wed

A1Double front squat
A2 Double swing
5x5

Get up sit uo 1x5 l&r

25/9/09

16kg&8kg doubled up single arm row
5x5

Get up sit up 1x5 l&r

21/9/09 Mon

2009-09-22T01:57:00.000-07:00

Changed the exercises a little.

16kg&8kg Doubled press
5x5 Right
4,3,2,2,2 left

Really struggled with the left, that old shoulder injury has left me weak there.

Max pullups palms facing
8 1min rest
3 1min rest
2 finish

BUSTER

19/9/09

2009-09-19T07:50:00.000-07:00

13st 9 pd
37in waist
20% fat

Things are not good!, dropping weight was not what i wanted to happen at all!, i need serious revision of diet and training to correct this asap.

BUSTER

Thurs 17/9/09

2009-09-17T06:35:00.000-07:00

Well that's nearly the second week over with, some slight changes to the workouts, instead of A1 rest 1min then A2 i have been doing A1 then A2 and then a minutes rest, really tought on some xercises like the double front squat and double snatch and also ups the intensity and decreases the total training time.

Filled my 1 ltr lucoazade water bottle and chukced it in the fridge, i'm making sure i have two litres a day and so is the missus.

Will post more soon

BUSTER

Sat 12/9/09

2009-09-12T02:49:00.000-07:00

13st 12pd
37 inb waist
19.1%fat

Fri 11/9/09

2009-09-12T02:45:00.000-07:00

Well first week over with and it's gone o.k, maybe not as tough as i expected but that i think is due to the weight selection.

Forgot to do guard sit ups today as i was rushing around, managed a single 200 mtr famers ruin with the 2x16kgs, tough.

Buster

Workout Wed 9/9/09

2009-09-11T07:47:00.000-07:00

Workout Wed 9/9/09

A1 Double floor press
A2 Double bent over row

B1 Double front squat
B2 Double snatch

TGU 1x5 l&r

Workout 2 went o.k as well, well apart from running to the bathroom to puke phlegm up from a head cold in the minute breaks! Didn’t really struggle with the double floor press, the weight seems to fly up, after reading Rip’s Starting strength I decided to try the rows from the floor with every rep and also used a slightly longer range of motion akin to starting a lawnmower, it felt a bit tougher and seemed to be more effective.

I did all the double front squats ass to calves, it definitely makes it tougher, you have to use the rebound out of the bottom to get out of the hole. Double snatches are just evil, enough said.

I’m starting to worry that the two 16kg aren’t enough weight to drive adaptation; certainly the leg exercises are tough so are chin ups/pull ups but pressing, floor press and bent over row are completed o.k, I might e-mail Mahler and see what he thinks?

When I eventually own two 24kg kettlebells I would like to revisit this programme and see how much tougher it is.

Seated press on Friday, I have no idea if I will manage the whole 5x5, I will definitely give it a shot.

Weigh day in the 13th, can’t wait to see if there is any change.

My training partner cam across an article on Mahler called High Octane Cardio and he plans to add that to the 5x5 programme, I don’t want to take away from gaining strength and size too much so I will be sticking with the 5x5 and using the cardio one day a week either farmers runs or this combo underneath.

Skip 1minute
10 I arm swings each side
Skip 1 minute
Ten snatches each side
Skip 1 minute
Ten clean and jerk each side

Sample Workout day diet

Pre Workout

100ml Grape juice 6g creatine, 100ml water

Post Workout

Chocolate Whey shake, Amino acid

Breakfast

2 weetabix skimmed milk

Snack

Toast, peanut butter, olive oil spray, tsp Flaxseed, multivitamin

Snack

Half pack Chicken tikka satay

Lunch

Chicken and Bacon sandwich, chocolate For Goodness Shake, walkers baked crisps, 2 lucozade creatine tablets

Dinner

Chicken tikka masala, pilau rice, one nan bread, cocunt scone with butter, coffee with agave syrup, skimmed milk

Snack

Chocalate whey shake

Up until dinner I have the most control over what I eat, dinner is usually just what the family have, I’m not sure if the above is any good? Please tell me if this is complete crap!

Until next time

BUSTER

7/9/09 Workout 1

2009-09-08T02:12:00.000-07:00

Completed the first workout of the 5x5 programme

Mon
A1 Double Military Press
A2 Kb Pullup ( I will be doing regular pull-ups as I’m strong enough….yet)

B1 Double Front squat
B2 Double swing
Double Windmill 2x5 l&r

(Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets)

The workout went really well, presses felt a bit off but i think that is due to the fact that i'm only used to single presses, managed 5x5 on palms facing chin ups which i'm chuffed with, didn't think i was strong enough for them, last set was hard, was using a little bit of rebound in the bottom posistion for them.

Was doing front squats to the back squat posistion but i think i should be lower, more ass to calves i think?

Double swings flew out.

Was doing the workout watching timmy time on cbeebies, hardly motivational but i got there!

Took my first batch of creatine but took it on a empty stomach, is that advisable??

I also bough some amino acids from Holland and Barrett yesterday to see if they would make a difference.

Been expermineting with contrast showers to aid recovery, so far so good.

Definatley going to tack on as a finsher the 200mtr farmers runs, was thinking of doing them then dumping the bells and sprinting that last 200mtr, should be....fun!

Thats it for now, looking forward to the next workout.

BUSTER

Before pictures

2009-09-08T02:10:00.000-07:00

6/9/09

37inches waist

19.9% fat

13st 9pds

5x5 Kettlebell Challenge

2009-09-05T07:18:00.000-07:00

I stumbled across a guy called Mike Mahler on the Internet; Mike seemed to be the only out there talking about using kettlebells to gain size and strength, the idea really appealed to me for a number of reasons.

I have the equipment – always a good start! , I have two 16kg (35 pound) kettlebells and a pullup bar, I was toying around the idea of buying a Olympic bar to start a strength programme with but the cost is huge to me and the missus would kill me for having it in the house.

I really like minimalist programmes, anything with too many numbers and my head spins, this I can do.

I have never really spent the time to develop solid foundations on a few core exercises; I have jumped from doing CrossFit to playing around doing my own thing, now is the time I think to go back to basics and begin anew

I like the fact that the programme was out there for free and I can look at it and just do it.

The workouts look like this.

Mon

A1 Double Military Press
A2 Kb Pullup ( I will be doing regular pull-ups as I’m strong enough….yet)

B1 Double Front squat
B2 Double swing

Double Windmill 5x5 l&r

(Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets)

Wed

A1 Double floor press
A2 Double bent over row

B1 Double Front squat
B2 Double Snatch

TGU 5x5 l&r

Fri

A1 Double seated military press
A2 Pullup

B1 Double Front squat
B2 Double swing

Guard sit up 5x5 l&r

I tried Wednesdays workout and it was o.k, leg portion was fairly tough, especially double snatches, I also timed it and it came in at around 35 minutes which for me is brilliant as I have new born, a 3 year old and a job, finished the workout with 2x16kg farmers runs of about 200mtr, this started off a sprint and turned into a hobble! , Will maybe tack these onto the programme as well.

So here’s the plan 4 weeks of 5x5 with the above workouts, eat like a horse and see what happens.

Some other things –

I will be taking some before and after shots for motivation, improved body composition would be a nice bonus from these workouts, I haven’t been able to do any proper pre tests to see if there was definitely an improvement in strength, I know my max deadlift used to 155 ish so might try that or a CrossFit Total.

I was planning on doing body measurements but thinking about it the measurement would have to be in exactly the same place after the 4 weeks or I get a screwed result so I opted for just the one around the waist at the belly button, lets hope my belly button doesn’t move!

I have roped my training partner into this as well so will be interesting to see how he gets on.

Dietary wise I need to get a lock on, there’s a lot of misinformation out there when it comes to gaining size and strength, any advice would be useful.

Supplement wise all I will be using is whey protein; caffeine, multi vitamin, flax seed and I might also purchase a meal replacement to up the calories and protein levels.

So 4 weeks starting on the 7 Sept 09, measurements and pictures to follow soon.

One last thing If I turn into a pussy and miss a workout and blame it on man flu, I should be punished, please think of suitable forfeits should this occur. Thanks.

BUSTER

23/7/09

2009-07-23T02:02:00.001-07:00

Pullups palms facing
4,4,2,2,2

BUSTER

21/7/09

2009-07-23T02:00:00.002-07:00

Bin to bin 200mtr? Track workout

Lap1 1min 59 03
Lap 2 1min 35 97
Lap 3 1min 40 83
Lap 4 1min 25 38

Only just found out there is a track near my house!

BUSTER

20/7/09

2009-07-23T02:00:00.001-07:00

21,15,9
16kg kb 2 handed swing
Pushups
Time 4min 09

OH squat practice with theraband

Thurs 9/7/09

2009-07-23T01:58:00.000-07:00

16kg kb 20/10
Rack Walk
16kg kb
R 1min 15
L 1min 55
16kg kb crush curl 20 reps

BUSTER

Quote

2009-07-01T02:13:00.001-07:00

Youth and talent are no match for age and treachery. Saw this on some dudes t-shirt.

30/6/09

2009-07-01T02:07:00.000-07:00

16kg kb TGU lunge style
5min round = 10 reps

oh walk 16kg kb r 20 secs l 20 secs r 20 secs l 20 secs r 20 secs l 20 secs

Rack walk 16kg kb
R 1min 28
L 1 min 12

Crush Curl 16kg kb 10 reps

BUSTER

29/6/09

2009-07-01T02:04:00.000-07:00

20/10

20 reps 2 handed swing 16kg kb every minute for 10 minutes

Found this workout on the UKKA website, think it was atcually a 20/20 workout, quite glad i did it for 10 mins because i'm fu**ed!, this is a hard workout!

http://www.ukka.org/twenty-twenty.htm

BUSTER

26/6/09

2009-06-27T01:52:00.000-07:00

10 squats

3min one handed swing test 16kg kb

106 reps

1 better than last time! Woop woop

BUSTER

25/6/09

2009-06-27T01:48:00.000-07:00

Mr. Spectacular

16kg kb
laddered 1-5 2 rounds (shoulders werent feeling too helathy0

Squat thrust dead clean combo 16kg kb
50 reps for time 5 min 2

Duck walk, farmers walk, crab walk, gallops, had some fun with these in the back garden

16&12kg kb doubled farmers walk
R 1min 09
L 54 sec

BUSTER

24/6/09

2009-06-25T02:03:00.000-07:00

Tabata Snatch 16kg kb
R8 L8 R8 l8 R7 l8 R7 L7 R8 (ENDED UP DOING NINE INTERVALS INSTEAD OF EIGHT BY NOT PAYING ATTENTION TO THE TIMER)
1MIN REST
R8 L8 R7 L8 R5 L7 R7 L5

WITH TRYING TO WRITE DOWN NUMBER OF REPS COMPLETED I FORGOT SOMETIMES WHICH HAND THE LAST SETS WHERE COMPLETED WITH SO IT GOT A BIT MESSED UP.

16KG KB RACK HOLD

R 1 MIN 15
L 1MIN 01

BUSTER

23/6/09

2009-06-25T02:01:00.000-07:00

10 wall squats
Pistols Practice
16kg kb TGU any style
5 min round = 14 reps
1min rest
16kg c&p 5min round = 44 reps

Actually times this to a UFC fight, forgetting one of the guys got hit in the balls halway through and they stopped the clock! DOH!

BUSTER

Quote

2009-06-23T02:22:00.001-07:00

Make pain your ally. The more familiar it becomes, the easier it is to manage.

Phil Emery

22/6/09

2009-06-23T02:09:00.001-07:00

10 wall squats
Pistols practice
5 x 20 16kg kb two handed swing 5 rounds
16kg kb towel swings 5x10 5 sets
16&12kg kb towel swings 5 x 10 5 sets
16&12kg kb doubled swing
r 10
l 10
r 10
l 10
r 10
l 10
r 10
l 10

16&12kg towels farmer walk (towel doubled) R 24 secs L 22 secs
Static towel hold (normal towel through) r 43 secs L 41 secs

Really like these towel swings, managed to get a god snap of the hips, good workout.

BUSTER

19/6/09

2009-06-23T02:08:00.001-07:00

16kg kb
Swing, clean, snatch = 1 reps 7 each hand = 42reps 3 rounds
12kg windmills 5 e.s
16kg kb windmills 2 e.s 4 rounds

18/6./09

2009-06-23T02:06:00.000-07:00

Dumb Dumb
Pistols Practice doorway 5 reps e.s
Tgu 16kg kb
Pushup
1min work 20 secs rest
TGU 3
PU 17
TGU 3
PU 11
TGU2
PU 13
TGU 3
PU 9
TGU 2
PU11
TGU 2
PU 11
TGU 2
PU 12

I hate this workout, it was just silly, i made this bloody thing up, i hurt.

17/6/09

2009-06-23T02:05:00.000-07:00

Wall squats x10
Pistols practice Doorway 5 e.s
Two handed swings sets of 25
10 sets
Press 16kg R 10 L 10 r 8 L 8 rR5 L 5
Lockouts to finish
Pushup plank 4 x 1min

16/6/09

2009-06-17T02:36:00.000-07:00

Wall Squats x 10 (fell on my butt a few times)

Snatch 16kg kb
Sets of 10 e.s
10 sets

Walked around for a while between sets.

Pushup Plank 4x1min

Pistols Practice 5 reps e.s

BUSTER

Mon 15/6/09

2009-06-17T02:29:00.000-07:00

Pistols Practice (using resitance bands attached to chin up bar)

Clean, press and pullup ladders

Pullups kipping.

1-5 ladders x 4

Sotts Press 8kg kb 5 e.s
High pulls dead 16kg kb 10 e.s

Push up Plank 4x1min

BUSTER

Sat 13/6/09

2009-06-17T02:21:00.000-07:00

TGU Lunge Style
5 min - 12reps 16kg kb

Sit out pushups
10,8,5,2,5,8,10

Bottoms up clean Practice

OH walk 16kg KB
Left 40 sec
Right
30 sec

Farmers Walk 16kg kb

Left 5min 02
Right 6min 29

Later on that day

Push up Plank 4x1min

BUSTER

2/6/09

2009-06-03T01:59:00.000-07:00

A training session with Wullie

Squats

12@ 20 kg
10 @ 30kg
8 @ 40kg
5 @ 50kg

Dont have a squat rack so this is interesting!

Chins Laddered 1-5 x 4 = 60 chins (Mostly kipping)

20 kg bar

Press 17 reps
Push Press 8 reps
Push Jerk 6 reps

Pad work to finish

1/6/09

2009-06-03T01:58:00.000-07:00

100 Burpees (No pushup, small jump at top)

Time: 12 min 08

16&8kg double push press 4 reps each side (was having a play about)

BUSTER

28/5/09

2009-06-03T01:55:00.000-07:00

10 minute Snatch Test
16kg kb

170 reps

AOS Firepower

2009-06-03T01:52:00.001-07:00

25/5/09

12kg KB
1 alarm
Minus Snatch Test

50 jumpin pullups
Band work

BUSTER

Art of Strength

2009-05-23T02:10:00.000-07:00

Date: 20/5/09

Full Newport
Including bonus round and 5 min Snatch test

12kg KB

BUSTER

11/5/09

2009-05-14T04:25:00.000-07:00

4 timed runs (unsure of distance, a few hundred mtrs at least)

2 min 31
2min 22
2 min 21
2 min 16

30/4/09

2009-05-06T03:11:00.000-07:00

30/4/09
Elizabeth
Cleans 16kg cleans kb
Pushups
Time 5min 24

27/4/09

2009-04-30T04:45:00.000-07:00

27/4/09
5 rds for time
16kg kb sdhp x 21
12 pushups
Time 8 min 24 secs

22/4/09

2009-04-30T04:40:00.000-07:00

22/4/09
Helen3 rds for time
250mtr run
12kg kb swings x 21
Ring rows x 12
Time 11min 52

Hard Routine

2009-04-22T04:26:00.000-07:00

Hard Routine.

Inspired by CF Journal number sixty-nine by Jason Dougherty titled The Hard Routine.
The article made me sit back and realise what a bum I have become, my training has been sporadic and sometimes non-existent, my diet is a sham, and as a particularly fussy eater I have struggled to adopt a certain dietary regime.

“Base judgment only on the outcome of tests conducted over a hot fire; draw conclusions only after you have brought out with heat and pressure the essence of what’s being tested” Vice Admiral Jim Stockdale.

These words still resonate in my ears.

Between the CF article and reading Lance Armstrong’s, It’s not about the bike I have been humbled and have been thinking I have been a bit of a pu**y.

Finding value in things that are hard seems to run contrary to our soft modern world, I’m guilty of this soft world crime, as Rip said in an article (I think it was him?) that we are not evolved to sit on our butts watching Oprah, physiologically we are meant for hard work, it is our normal state. I digress.

I don’t know how I fell of the CF bandwagon, a mixture of family and work stressors would probably be the most influential external factors, if I wasn’t such a pu**y I would bypass the external factors and place the blame solely on me, the responsibility lies with me.

Reading the CF article there many words that struck me such as the above quote from Stockdale and this.

“Understand that mental toughness is born of adversity, that it will atrophy if not consistently engaged, and that It carriers over to everything you do”

Changes.
Diet, as started before “diets” and me are not best bedfellows, whilst this is true it shouldn’t be an excuse to eat crap.
Training, my training has grinded to a halt, I believe that this coupled with an inadequate diet has resulted in this chronic type fatigue I have been experiencing, well I’m sick and tired of being sick and tired.

Dietary changes.
The elimination of sugar as much as possible.Increase of fish oil from 3 to 6 caps a day, source quality fish oils.Sourcing of Zone snacks to stabilise blood sugar levels, Vyomax bars may be an option.Use of protein drinks post workout.Trial of L-Glutamine tablets post workout.Reduce carbohydrate consumption and seek out lower G.I variants.Read Paleo Diet by Loren Corrain.Re read Lights out.Read a book by Gary Taubes.Take a multivitamin every day.

Training changes.
Complete a heavy strength workout at least once a fortnight (travel to the gym, work and family commitments prevent more, I’m being a pu**y again aren’t I?)Complete two WODS a week, up to more when ready.Scale WOD’s according to Brand X’s recommendations.Buy pullup bar.Dig rings and abmat out

Lifestyle changes.
Bike to work most days.Record sh*t, turn the T.V off and go to bed.Subscribe again to the CF journal for motivation and inspiration. In bed by 22.30.Have a nap everyday.One cheat day a week

I was planning to undertake a 4-week change as per the hard routine article, however I really struggled to design a four week plan that included everything and made sense.
With that in mind I have simply decided to undertake the changes starting with diet and moving on.

Changes so far.
I have struggled in the past with all the weighing and measuring of the Zone diet, I now however spend time looking at labels and at least keep my carbohydrate intake to around a four block level of 36 grams, I have upped my fat level by using macadamia’s and almonds and continued to up levels of fish oil to six a day, I have sourced fairly high quality oils and am storing these in the fridge.
I have tried some breakfast combinations; I have tried to at least keep carbohydrate levels to or just below a four block requirements.

Breakfast (usually take fish oils and multivitamin at this time as well)
One pitta bread, one egg, two bacon, cooked in olive oil, 3 macadamias or 3 almonds, teaspoon of peanut butter
Porridge with a scoop of whey, one slice wholemeal bread with peanut butter, macadamia’s or almonds
Whey with berries, wholemeal bread with peanut butter

Lunch
I need to source more lunch ideas, currently been having the same thing.
Two slices wholemeal bread, one slice cheese, some peppered salami and Italian ham, macadamias, Eat Natural bar, some slices of apples.

Snacks.
I like these small packs of sliced apple we have at work so I have those with some string cheese and macadamias. At nights it’s usually just one slice wholemeal bread with peanut butter, some macadamias or almonds.

Dinner
Again focusing on keeping carbohydrate levels down, I tend to find lunch and dinner harder meals to prepare and I need to research more, the girlfriend is pregnant as well so she is off some foods so it will probably mean making some meals just for me.

Water intake.
I have made a real attempt to up my water intake, I must be taking over two litres though I don’t record it, maybe I should?

Junk.
Not had any junk so far, it is Easter and the house is full of eggs, I even got one and had a stare down with it (don’t ask!), managed to restrain myself and not have any, I think eating crap was just a habit, something to have when I have a bad day.

Other things.
Chin up bar is been purchased today.No workouts this week, will take a sample of previous WOD’s and save them to use.

Weird things.
I have been experiencing some pretty bad headaches, if I remember correctly this is due to dropping carbohydrates? Anyone shed some light on this?

Will post more soon.

BUSTER

(http://www.crossfitbrandx.com/index.php/forums/viewthread/6680/)

Back to the Gym

2009-03-26T03:34:00.000-07:00

Hi

It's been a pain in the ass staying so far away from the only gym that has decent equipment like squat racks and barbells but f**k it it it's worth the drive.

Went back after a long time away and you know what i f**king love it!

Workout was some of the starting strength stuff.

Will post more soon.

BUSTER

2ND Muay Thai class

2009-02-28T02:47:00.000-08:00

Hi

For my 2nd class we did a lot of work on fundamentals.

Jab and Cross
Jab and drop step
Body jab focusing on dropping bodyweight
Jab and cross focusing on breathing

Then circuits

Again a timed work/rest one of

Squats
Starjumps
Lunges
Mountain climbers
Pushups
Burpees

Ab work
Crunches with a thai pad whacked in to your stomach 25 reps
Standing knees to elbows
Standing alternate partner body shots
50 body shots to finish

BUSTER

Muay Thai

2009-02-11T02:03:00.000-08:00

With the absence of something specific to self protection in my area (or whatever you want to call it) I have had to look elsewhere, unfortunately there isn’t that much choice close to me, no boxing, judo, mma, I did stumble across Muay Thai (http://www.kaizenmuaythai.com/, http://www.toddysma.com/welcome2007.htm) and I thought I would give it a bash.

The instructor Stephen Todd was very friendly and we got under way, it was a small class with myself, another guy, a father and son and also I was surprised to see two females as well.

We started off with some shadow boxing to warm up, this was interspersed with mountain climbers, we moved from hands to hands and elbows and then to hands elbows and knees. Also some mobility work, leg swings and hip opening drills.

Next we paired off for some pad work .

As far as I can remember it went like this

Jab, Cross, Hook, Cover, Double hook, Cross
Stop the elbow with one hand, left and right elbow, up elbow, power elbow
Left and right knees switching stances starting low and then working into the ribs
Roundhouse kick into the ribs and then into the thigh.

This was sometimes interspersed with 100 straight punches or uppercuts.

We then moved into a bodyweight circuit, it was timed work and rest one not sure about duration; we did it three times though.

Pushups
Star jumps
Crunches
Jumping lunges
Bicycles
Burpees

It went something like that!

We finished off with some core work, lots of leg raises, pulses, twisting crunches and I move I have seen from pilates called the hundred, it hurts!

Whilst we where doing our ab work the father and son battered lumps out of one another! Turns out the son fights thai boxing and the Dad is an ex amateur boxer who trains him in the sweet science, been at it a very long time so I’m told, I might ask him for tips! Chatted with the son for a bit, he has a fight coming up and I might go watch.

All said and done I thought it was really good, is it really specific? Maybe not but it’s good hard honest training, at the end of the day a punch is a punch and a kick a kick (did Bruce Lee not say that?) and the guys don’t seem pushy they just let you work at your level, a good bunch of guys and a good session,

I had my reservations about training in something that is essentially sport, after all my aims are rather limited to self protection, saying all that I wish I had done something like this sooner, yeah it may not be super specific but you have to make do with what’s on offer.

Will I be back? Your damm right I will be.

BUSTER

2/2/09

2009-02-09T04:06:00.000-08:00

100 burpees
No pushup
smal jump

7min 30 secs

5 ab rollouts from knees

BUSTER

Bad Habits

2009-02-05T04:42:00.000-08:00

Bad habits.

F**k knows why I do it but I find myself every month in the supermarket end eventually will pick up and by either Men’s Fitness or Men’s Health, mostly It will be an article that caught my eye like the recent article in Men’s Fitness on CrossFit.

I will take the magazine home, pour myself a cuppa and read through the magazine/s, this is when I realise I have bought utter crap AGAIN! It seems most of the magazines are dedicated to the elusive six pack, adverts for the latest T booster, the right trainers to go with the right f***ing scarf! ENOUGH.

Some of the form demonstrated in these magazines is absurd and bloody dangerous, not that I’m a form guru or anything but I have some knowledge when it comes to this.

The writers who go on the six weeks challenge and get a six pack (who are tanned and holding their stomachs In the pictures!) piss me off as well, yeah anyone get a six pack, maybe it helps that they are pumped full of every known supplement (all free of course) with access to a personal trainer, top notch gyms and time off to train, put a normal guy, 45 hour week, two kids, nagging wife, no money for supplements, barely enough money for decent food, a crap gym with a spotty git who tells you would be better off with the pec deck and lets see.

Anyway who gives a f**k about the six pack, is it an indicator of superior fitness? No it is evidence of low bodyfat and f**k all else

Yet still I buy these bloody magazines, at the cost of these two magazines I could have had a decent book or a hair cut (maybe not a hair cut, they’re getting dear these days).

Maybe the men’s magazines have burden to bear on the impact of today’ men as I believe the female ones do on the females, if you are unworldly or unwisely then you may be lead to believe that the road to happiness, wealth, f**king that dream girl all comes from the six pack, wearing the new cologne and wearing the right trainers with the right scarf.

I HERBY PLEDGE TO NEVER BUY ANOTHER MEN’S HEALTH OR MENS FITNESS MAGAZINE, I WILL ONLY BY MAGAZINES/BOOKS THAT TALK SENSE AND AREN’T FIXED ON THE SIX PACK/BETTER BODY IDEALS OF PUBSCEUNT TEENAGERS. (I may read an interesting article in one of these magazines whilst in a store but will then turn to the right scarf with the right trainers section, feel disgusted and storm out of the store with an angry face)

BUSTER

The List

2009-01-31T02:19:00.000-08:00

Hi

Like most guys out there i love gadgets this has at some point crosses over to the fitness equipment i buy, i've tried my best to strip this down as much as possible,there was simplt too much choice at one point and not a lot of work been done.

This is what i have now that i really feel fufills most fitness needs except maybe absolute 1rm strength.

Kettlebells 8,12,16,24kg
Rings
Ab mat
Ab Wheel
Small dumbell for shot putt
Maize bag (if it ever turns up!)
Mat for lying my sweaty ass on

Soon i hope to purchase a chin up bar which will complete my list of goody's.

Do you have too much kit, too much choice.

K.I.S.S it!

BUSTER

Ab Wheel

2009-01-31T02:09:00.000-08:00

Been after getting one of these for a while, picked one up in TK Max for a £5 the other day, intersting thing mine is purple and went through the till as womens fitness!

There is no manual with it but as far as i remeber the training goes knees first then standing position?

If i walk around with a broken nose in the next couple of weeks you know what it will have been from!

BUSTER

Hairy Bird!

2009-01-28T02:23:00.001-08:00

My missus could make a carpet with the amount of hair that falls of her head!

BUSTER

Workouts

2009-01-28T02:12:00.000-08:00

Hi

Workouts that i forgot to add

18/1/09
13 min run
20 wal squats (fell on my butt a lot!)
Molly plank 1 min

19/1/09
24kg swings two handed 12 min
Swing to a comfortable stop then active recovery (jog skip walk etc) then swing again

24 kg high pulls
5 L&R swing
5 L&R dead

26/1/09

The Ordeal

10 swings each side
10 swings each side
10 cleans each side
10 swings each side
10 cleans each side
10 swings each side
10 swings each side
10 cleans each side
10 swings each side
10 clean and press each side
10 swings each side
10 cleans each side
10 swings each side
10 clean and press each side
10 swings each side
10 swings each side
10 cleans each side
10 swings each side
10 clean and press each side
10 swings each side
10 snatches each side
10 swings each side
10 cleans each side
10 swings each side
10 clean and press each side
10 swings each side
10 snatches each side
10 windmills each side

Right hand first 21.46
Left hand 24.40

BUSTER

DOH!

2009-01-26T02:47:00.000-08:00

I am actually training, really i am! I just bloody keep forgetting to bring my notebook with my workouts on it.

Been keeping up with the pushups on to 30 in the morning and sets of 20 during the day, have to use a tally counter because my counting is absymal!

Still waiting on my maize bag!

Bought this to help improve my stirkes at a grand cost of £0.50!

BUSTEr

100 pushups

2009-01-17T03:10:00.000-08:00

Hi

Still continuing with this, doing it mon to Fri and weekend off, not been able to do the 30 resp in one go like the first time but going to try again after weekend.

BUSTER

Maize ball

2009-01-14T02:17:00.001-08:00

Been thinking about getting one of these babys for a while, they aint cheap this one comes in a at £50 its big brother £90, as much as i want the big one there is no way i can justify the cost and also i dont realy have a decent place to hang it, i get a bonus from work soon so looking to spend the dough before the missus steals it all!

There has been reccommendatios to fill these babys with sand to make it even harder to hit, i'm waiting on the supplierto get back to me with it's starting weight first before deciding if it needs more intially or not.

BUSTER

Chuck Liddell

2009-01-14T02:14:00.001-08:00

Got this DVD with some Xmas money, really like Chuck, the first fight of his i saw was when he knocked out Randy the first time and i thought this guy can hit, it's a really good dvd could do with a really cool montage like all good fighting dvd's

http://uk.youtube.com/watch?v=7BCU64CwmYc

12/1/09

2009-01-14T01:56:00.001-08:00

Tabata one handed swings 16kg

Rest one minute

Tabata snatch 16kg

Rest one minute

Plank 1 min

Neck work

BUSTER

8/1/09

2009-01-14T01:51:00.000-08:00

AOS Newport dvd

12kg KB

Minus extra round and snatch test

Not done these dvd workouts in ages and really struggled this time.

Neck work

I nicked this from a post on the sp forum, trying to incoparate neck and grip work into every workout.

Lie on your back and lift just your head off the floor (about an inch) and then curl your chin up to your sternum (like doing a crunch with your head if that image helps) about 20 times.Without putting your head on the floor now turn it side to side 20 times at this point - the first few times you do this - your head will be feeling like it's going to fall off your neck so feel free to rest occasionally if you need it.Finally, with your head turned all the way over to the right lift your ear up towards your sternum the requisite twenty reps and then repeat on the other side.

Finished with straight shots

Black band x 2

50 e.s

Did a few of these feet together

BUSTER

100 Pushups

2009-01-12T02:25:00.000-08:00

Hi

The simple pushup has always been a massive weakness of mine so making attempts to resolve this, managed a p.b of 30 reps today!

Aiming for 100 pushups in total spread out over the day every day, doing that for a month then bumping it to 200 then 300 then i don't know what!

To be able to bang out 100 proper pushups is probaly the ultimate aim i guess

BUSTER

Big Fat Pie

2009-01-03T01:59:00.000-08:00

Well succeeded in putting most of the weight i lost before Xmas back on! Not trained in a while but i'm going back to it real soon, don't want to end up like the pic!

BUSTER

Sun 28/12/08

2008-12-29T02:09:00.000-08:00

Hi

Not really a workout more of a play session, i picked up a single 4kg dumbell (the heaviest in the shop) to do some shot putting with, i heard it can help develop more powerful strikes.

Did mostly standard putts a few where feet together to affect the core more finished it off with some overhead throws.

It made a nice mess at the local football pitch!! oh well.

BUSTER