Check out THIS workload, Not Bad for 60 Minutes!
You can follow my daily updates here on Geek2Freak, and you can follow my overall weekly recaps every Sunday at FitBuff.com.
Also, for my daily updates from before this blog was born, check here: Personal Daily Workout Log (June 4, 2007 - July 17, 2008).
(I recommend perusing October 2007 and the following several weeks, as those were especially turbulent times, including major jaw surgery, being wired shut, and losing nearly 20 pounds in 7 days!)
Today’s Workout Log
Speed Camp
Warm-up
- 10 minutes of dynamic stretching interspersed with 40-yard “there and back” jogs
Workout
Relay 1
- 10-yard run to cone 1, 10-yard run backward back to starting line
- 10-yard wheelbarrow with partner, then 10-yard wheelbarrow backward back to starting line, then switch positions and repeat
Inter-relay Work
- 10 Pushups
Relay 2
- 10-yard wheelbarrow with partner up and back (both forward), then switch positions and repeat
- 10-yard run to cone 1, 10-yard run back to starting line
Inter-relay Work
- 100 Bicycle Kicks
Relay 3
- 10-yard wheelbarrow with partner up and back, then switch positions and repeat
- 10-yard forward jumping jacks, then 10-yard backward jumping jacks back to starting line
Inter-relay Work
- Reverse Pike Position Hold for 45 seconds
Relay 4
- 10-yard run forward to cone 1, then run back to starting line
- 10-yard reverse high-leg kicks from pushup position to cone 1, then crab walk forward back to starting line
- 10-yard skate to cone 1, then 10-yard backward skate back to starting line
Reaction and Explosion
- We all would lay face down on the ground, and as soon as the trainer yelled “Go!,” we had to pop up, locate him, and sprint to him as fast as possible — 6 times.
- Fast feet for 60 seconds, while dropping into pushup position and popping back up whenever he said, “Down, up!”
Ending Core Work
- Plank - 1 minute
- Leg raises from plank position - alternating 10 reps per leg for 1 minute
- Staying in pushup position for 60 seconds with 10 slow pushups mixed in whenever he said “down, up”
Workout Journal Notes
It always feels good when it takes that long to type out all the stuff I’ve done for the day, since it’s already over!
Today we did more work than we ever have at the Saturday morning speed camp, but, surprisingly, I felt relatively strong and steady throughout, likely another testament to my increasing endurance.
I felt especially superhuman on the core work, as I was completing most exercises without much effort, while I usually struggle a lot more.
One reason for my increased performance is probably the fact that the “Maximum Strength” program incorporates a lot more direct core work than I had been doing previously — just one more excellent aspect of Maximum Strength!
I also loved the competition aspect of today’s workout.
Paul (the trainer) paired us up at the beginning by height and weight, since we would be doing a few “wheelbarrows” where you have to carry your partner’s legs while they crawl along on only their hands.
The guy closest in size to me was also one of the best athletes, so we won all the relays, except for number 3, which was my fault for dropping the “baton” (aka his legs!).
The reaction time drill was really fun too, and I won all but one of those, even beating out the Terminator!
The terminator is the cross-country guy that usually dominates when we do more endurance-based work, but I finally got a chance to turn the tables, as today was focused more on short bursts.
I hope we incorporate more of this direct competition-type training, because that’s right up my alley!
Tomorrow is my first weigh-in day since overhauling my diet. I set the daily calories on the high side, because I rather adjust them down, then underestimate and not be adequately fueling my muscles in the meantime.
Depending on tomorrow’s results, I’ll adjust my daily calories accordingly, and plan to have a perfect system down in only a week or two more.
Everything feels fantastic, and absolutely zero pain or discomfort after speed camp, so things are only getting better!
Today’s Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Stats and Measurements (August 10-17, 2008)
Height - 6′3″
Weight - 197.4
Bodyfat - 15%
Biceps - 14.5″
Calves - 15.25″
Thighs - 24.25″
Waist - 33.25″
Chest - 42.3″
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 17, 2008)
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