Today’s Workout Log
âSpeed Camp Saturdayâ
Circuit 1 – We did the following set of runs/moves back-to-back in one big lap, divided by cones.
- ~40-yard high-knee run from cone 1 to cone 2
- ~30-yard run at 70% from cone 2 to cone 3
- ~30-yard backward run from cone 3 back to cone 2
- ~30-yard run at 70% from cone 2 to cone 3
- ~30-yard backward run from cone 3 back to cone 2
- ~30-yard run at 70% from cone 2 to cone 3
- ~70-yard jog back to cone 1
- Repeat!
Intervals/Laps completed – 3
Circuit 2 – We did the following set of runs/moves back-to-back in one big lap, divided by cones.
- ~30-yard run at 70% from cone 1 to cone 2
- ~30-yard backward run from cone 2 back to cone 1
- ~30-yard run at 70% from cone 1 to cone 2
- ~30-yard backward run from cone 2 back to cone 1
- ~30-yard run at 70% from cone 1 to cone 2
- ~40-yard high-knee run from cone 2 to cone 3
- ~70-yard jog back to cone 1
- Repeat!
Intervals/Laps completed – 3
Circuit 3 – We did the following set of runs/moves back-to-back in one big lap, divided by cones.
- ~70-yard run at 70% from cone 1 to cone 2
- ~70-yard backward run from cone 2 back to cone 1
- ~70-yard run at 70% from cone 1 to cone 2
- ~70-yard backward run from cone 2 back to cone 1
- ~70-yard run at 70% from cone 1 to cone 2
- ~70-yard jog back to cone 1
- Repeat!
Intervals/Laps completed – 3
Ending Core Work
Komodo Dragon/Bear Crawls up a hill (hardest thing you’ve never done!)
Workout Journal Notes
Well, Saturday’s are certainly never short on surprises or lacking in action!
First things first: For some reason, I had gotten it in my head that my calf problems may have been a result of my recent switch to even lower carbohydrate-intake.
So, instead of carb’ing up via fruit this morning, I sprung for a McDonald’s Deluxe Breakfast for the first time since I can remember.
Maybe my ridiculous hypothesis was really just a subconscious craving trying to claw its way to the surface, and it worked!
I downed the breakfast like it was nothing, then headed to Speed Camp number 1.
My calf felt better than last week, but STILL, there was a slight twinge on explosive movements, so I made up my mind right then to tone it down for the day.
Unfortunately, this was the first week that the cross-country Bionic Boy wasn’t there, so this was also my first legitimate shot to lead the pack, and, of course, I’m running on one bad wheel!
Even so, I knew I just had to take it easy, since this is the third week in a row that I’ve been nursing this injury.
I still went harder than I probably should have, but it was relatively low effort at about 70-80%, which turned out to be good for a third-place bronze-medal finish.
The discomfort during the workout was actually slightly lower than last week, and it subsided completely even faster than last week too, so that’s definitely the good news.
It still seems to be simply a fatigued muscle that’s trying to adjust to the new added demands I’m placing on it, and it probably would have been fine if I could just stay off it for longer, but since it seems to be slowly adjusting and healing on its own, at least going 70% is still benefiting me more than 0% in the meantime.
We ended with something called the Komodo Dragon Crawl and/or Bear Crawl which I had seen before but never tried.
It was insanely intense! But at least, it didn’t involved exploding with my calf muscle.
You get into a push-up position, and crawl forward similar to a spider-man walk, all while keeping your chest just inches off the ground, and all of THAT while going up a steep hill!
My entire body (legs, shoulders, arms, chest) was torched in only a few minutes.
After I finished camp, McDonald’s was calling my name again after injecting their mind-control sauce into my brain through my prior Deluxe Breakfast.
I hadn’t eating at the golden arches in several months, yet I found myself in their grasp again after camp, downing ANOTHER Deluxe Breakfast, with an ice-cream cone for dessert!
Ok, I was done with that little binge, and at least it was still only 9am, so I had plenty of time to burn it off and let it settle.
I came home and prepared for speed camp number 2 in just a couple of hours.
When I got there, the place was completely dead, and it turns out the trainer I work with had been called to another event at another location and apparently didn’t think to let me in on his little secret.
It serves me right, because I shouldn’t have been there in the first place with my bad calf, but it had actually felt better already, which was MUCH faster than last week, so I figured I’d continue pushing through it to speed up it’s adjustment.
But now, McD’s has injected two full servings of their mind-control sauce, and I hadn’t had a Quarter Pounder in two years or more, so I figured why not?
At this point, I had already succumbed to a day-long binge and tried to justify it by imagining how inflated my numbers would be tomorrow, and thus, how much I could bring them down the following week.
At the very least, I wanted to at least get in a little more work, mostly just to test the calf a bit more, so I headed to the park and did some bodyweight work for about an hour, including jump roping, a few burpees, some fast-foot work drills, and then took a stroll through the park’s half-mile course interspersed with a few pull-up, push-up, step-up, etc. drills along the way.
I felt somewhat redeemed, having gone out of my way to make up for my blown second speed camp, and again tried to use this as some sort of justification for the epic binge I was about to continue.
I’ll just go ahead and list the calorie explosion right here, though actually seeing it all in list form may make it completely unbelievable, and I can assure you, I wish it wasn’t true!
- 2 McDonald’s Deluxe Breakfast’s (2300 calories)
- 1 McDonald’s Egg McMuffin (300 calories)
- 3 McDonald’s Vanilla Ice Cream Cones (450 calories)
- 6 Skinny Cow Vanilla Ice Cream Sandwiches (840 calories)
- 2 Kashi Oatmeal Raisin Cookies (260 calories)
- 1 Small Slice of Pumpkin Pie (100 calories)
- 1 Plate of Kashi Cereal (110 calories)
- 1 McDonald’s Quarter Pounder (410 calories)
- 8 Little Caesar’s Crazy Bread Sticks (800 calories)
- 1 South Beach Deluxe Pizza (340 calories)
- 8 Small Pieces of Papa John’s Supreme Pizza (1320 calories)
- 1 Hardee’s Strawberry Biscuit (470 calories)
- 1 Hardee’s Cinnamon Raisin Biscuit (280 calories)
Wow! And was it worth it? Absolutely not!
I feel like crap, speaking of which, I’ve already had a case of the “sprints,” and I’m bloated to the point of having to pick up a pregnancy test later on.
It was just one of those, “If you’re going to go, go big!,” things where the momentum just carried from one thousand-calorie meal to the next.
The one good thing that will come of all this is it will definitely make for some exciting results tomorrow and this upcoming week.
I wouldn’t be surprised to be close to, if not over, 200 pounds tomorrow, most of which will just be actual food still in my system, water weight, etc.
Plus, I know my waist measurement is going to be a big one!
The cool thing is after the downright horrendous numbers I put up tomorrow, the following week’s will be equally impressive, and now I’m reinvigorated to go harder than ever.
It’s certainly far from the best way to kick things up a notch, but it’s guaranteed to work, so check in tomorrow for the dramatic aftermath to the largest nutritional breakdown binge in history!
Current Stats and Measurements (July 27 – August 3, 2008)
Height – 6′3″
Weight – 193.4
Bodyfat – 15.5%
Biceps – 14.4″
Calves – 15″
Thighs – 24.2″
Waist – 33″
Chest – 43.3″
Current Supplements
BSN CELLMASS (Creatine)
100% Whey Protein – Gold Standard
Life Extension Multivitamins
NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
Flaxseed Oil 1000mg, 100 softgels
NOW Foods, Glucosamine & Chondroitin plus MSM
Greens+, 9.4 oz powder
Current Workout Routine
Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
Weekly Progress Pics
Before (Mid to Late 2005)
Current (August 3, 2008)
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8000! Damn. Those circuits are intense.. reminds me of the ones I did for pre-college weight training. (I could barely take the subway that afternoon because legs were sore)
Are you bulking or cutting? (or just staying in shape?)
Yeah they are, and that was actually one of the easier workouts we’ve done, because normally the circuits involve more strength/core work in between each cone!
I’m always kind of doing both, bulking and cutting, or adding lean mass while reducing body fat.
It’s a tough thing to perfect, but I usually do alright when I’m not downing 8,000 calories per day!
holy poop! almost 8000 cals in one day!? that’s nuts!! my nutritionist always tells me theres 3500 cals to 1lb of fat so i spose you’d have gained 2 point something ish pounds if not for your insane workout. crazy!! hope it was enjoyable at least!
Hey Katie,
Coincidentally, “poop” and “nuts” were heavily involved in said binge! :)
And yes, it was enjoyable while it lasted, but it always feels terrible when it’s over, so I’m glad to be back to a MUCH more balanced eating plan.