Sept - Dec Training for a Crossfit event - ABCbodybuilding

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  #1  
Old 09-07-2011, 01:39 AM
Rhineheart Rhineheart is offline
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Default Sept - Dec Training for a Crossfit event

My friends persuaded me to join their Tough Mudder team in Tampa in December, I agreed because it's going to be fun and it's an excuse for me to get back in the shape I'd like to be.

I'm going to take part in a wide variety of physically rigorous activities and try to maintain a somewhat nutritional diet. Strength training, kayaking, running, jump rope, calisthenics, yoga, stretching, etc. As much activity as I have the time for in between my school studies.

This'll be disorganized at first, I'll set it up in time

Sept 06:

5:30am - two mile jog, carrots and water beforehand
7:30 - Meal 1: oatmeal, green tea, multi vit, calcium & fiber supplements, as well as Vit C
10:00 - 3 sets pulls ups: pull ups, wide grip chin ups, close grip p.u.
10:30 - Meal 2: egg, slice of ham, olive oil, whole wheat flat sandwich things... sandwich
11:00 - kayak 2 miles (stayed well hydrated)
3:00 pm Meal 3: - whey protein with milk
5:00 - Meal 4: light tuna sandwich, vit C
7:00 - Meal 5: chicken breast, zucchini, small slice watermelon
9:30 - Meal 6: chicken breast

Planning on an early jog tomorrow morning followed by an upper body Push work out & core later in the afternoon. Maybe some intense cardio here or there... HIIT with a jump rope? Details tomorrow evening I suppose
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Last edited by Rhineheart; 09-12-2011 at 10:37 PM.
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  #2  
Old 09-07-2011, 06:02 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Default Day 2

Sept 7

8:30am Meal 1: Oatmeal, tea, vitamins (as listed above)

11:30 Meal 2: Tuna sandwich with extra spinach

12:20-1:20p:
Work out - Upper body push W/O and Core
-Slo-mo pushups and stretching for warm up
-DB BP: 40x12, 50x12, 50x10
-Push ups, alternating hand positions, 12 for burnout after last BP set
-45 Degree Swiss Ball Push up. 10, 8, 6
-DB Military Press: 35x12, 35x10
-DB Shoulder Press: 35x10, 35x8
--Core: (25-30 seconds sets) 6 Various bridges to strengthen core

1:35 Meal 3: PWO shake, Powerade Zero for fun

For the rest of the day:

Cardio: Goal: Jump rope 1000 reps 20 mins Actual: 1000 reps, 14mins

4:00 Meal 4: Egg, slice of ham, olive oil, whole wheat flat sandwich things... sandwich. Banana

7:00 Meal 5: Pork ribs (sm portion), zucchini with a bit of o.o.

9:00 Meal 6: Pork ribs... so good I had to eat the 2nd serving



Tomorrow: Yoga, Kayak across St Johns River
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Last edited by Rhineheart; 09-16-2011 at 09:46 PM.
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  #3  
Old 09-08-2011, 10:20 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Default Day 3

Sept 8

Got carried away last night and decided to drink. I'm conflicted because this is my last semester of college ever... feel like I should be getting partying out of my system! Yet I want to train...

Minor set back anyhow. Light cardio today

M1: Whey protein, banana
M2: Hamburger, extra spinach
M3: Whey protein, banana, vitamins
M4: slice pizza (bribe for picking someone up at work haha)
M5: Beef & spinach
M6: no carbs



That's it for now. Did some light cardio for an hour or so earlier today, nothing worth mentioning. Maybe yoga later tonight

Tomorrow is a Pull work out & core
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Last edited by Rhineheart; 09-12-2011 at 06:56 PM.
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Old 09-09-2011, 12:38 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Default Day 4

Sept 9

8:00am 30min jog before the sun came out
8:30 M1: oatmeal, green tea, vitamins
10:30 Kayak
11:30 M2: 1/2 Fish sandwich
12:30p M2.5 1/2 Fish sandwich

1:30
Work Out:
Close grip (palms facing) pull up: 8,5
Iso bicep curls: 15x12, 20x10, 25x8
4 sets shoulders, don't know the names of the 2 work outs
DB shrugs: 40x12, 45x12, 50x12
Upright row: 30x12, 30x10
Seated cable row: 70x12, 85x10, 85x8
*decided to skip core workouts, tired from activity

2:45 M3: PWO shake
4:20 M4: eggs (1 yolk), onion, spinach
7:45 M5: pork, zucchini,
8:45 M5.5: squash, onions
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Last edited by Rhineheart; 09-12-2011 at 10:36 PM.
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Old 09-10-2011, 01:39 PM
Rhineheart Rhineheart is offline
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Default Day 5

Rest day

M1: oatmeal & tea, vitamins...

Rest of the day is freeday, going to a place called Potter's Soul Food Bistro hahaha, my heart attack awaits
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  #6  
Old 09-11-2011, 04:45 AM
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NJI NJI is offline
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Quote:
Originally Posted by Rhineheart View Post
Got carried away last night and decided to drink. I'm conflicted because this is my last semester of college ever... feel like I should be getting partying out of my system! Yet I want to train...

Minor set back anyhow. Light activity today
You have to balance goals w/ your personal life. The higher your goals the more you have to sacrifice. That said if you are going to go party I would limit this to 1x/week. Before heading out have amino acids and a multivitamin. While you're out have a glass of water between each drink and when you get home have 2 tall glasses of water.
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Old 09-12-2011, 01:58 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Quote:
Originally Posted by NJI View Post
You have to balance goals w/ your personal life. The higher your goals the more you have to sacrifice.
You couldn't be more right, thanks for the tips
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Old 09-12-2011, 02:02 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Day 6 - I had a photoshoot but then that got rescheduled at 4am and cancelled at 8am... Threw my Sunday off. A setback, but not going to let it distract me from today's work.

As NJI said, "the higher the goals the more you have to sacrifice." I'm going to keep this in mind whenever I have trouble sticking with my training plans. Saturdays are reserved for drinking and revelry, the other 6 days are for training and study.


Monday, Day 7 -

9:00 am Meal 1 - Oatmeal, green tea, vitamins
*missed a meal time between 11a-12p
2:30 M2 - chicken breast, squash, onions
3:30
5 Sets wide grip chin ups - 4, 4, 3, 3, 2
Circuit 1: 50 jump rope, 10 lunges with core twists holding brick, 50 j.r., mountain cimbers, 50 j.r., 10 updowns
Circuit 2: 50 jr, 10 lunges core w/ brick, 50 jr, mountain climbers, 50 jr, too tired to do updowns
**Was hoping to finish 3 complete circuits

4:30 M3 PWO shake - whey, flax seed, banana
6:30 M4 - Chicken breast, squash & onion (sm serving)
8:00 M5 - chicken breast
8:30 30 min Jog
10:00 M6 - Protein shake w/ banana

Tomorrow - Push work out
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Last edited by Rhineheart; 09-16-2011 at 09:48 PM.
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  #9  
Old 09-13-2011, 12:53 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Athletic progress is always so slow... But it's still there. I'm getting somewhere. My tan from kayaking is sweet at least haha

Day 8

9:00a M1: oatmeal, green tea, vitamins

Work out:Push
Slo mo push up warm up - 5s down, 5s up, 30 seconds
DP BP - 50x12, 55x10, 60x8
Swiss ball push up (45 degree body angle) - 12, 10, 8
DB Mil. Press - 40x12, 40x10
DB Should Press - 40x8, 40x5.5 (reached failure)
Dips - 8, 6, 5
Core: Bridges - Reg straight arm, side (bent), side (bent), bent arm reg (forearm resting flat) 30s each
Swiss ball crunch - sloooww reps... 12, 10

11:25 M2 - PWO shake with milk, flax seed, extra h2o
2:00p M3 - sm portion pork and mix veggies
3:30 M3.5 - whey protein, water
6:30 M4 - lamb chop
*Early night, should have eaten at least 1 more meal
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Last edited by Rhineheart; 09-16-2011 at 09:48 PM.
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  #10  
Old 09-14-2011, 12:00 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Day 9

8:00a M1: Oatmeal, green tea, vitamins
*didn't finish oatmeal, got sick to my stomach. I'm guessing not eating last night or taking my vitamins on too empty a stomach
9:45 M2: Whey protein, water (before class)
12:45p M3: Raspberries, sunflower seeds

Work out - Legs
Squat: 135x12, 185x10, 205x6, 205x4
Leg Press: 90x12, 180x12, 270x10, 360x8
Leg Extension: 80x10, 85x8, 90x6
*eat bigger meal before next leg workout

4:15 M4: PWO shake: whey, banana, flax seed
6:30 M5: deli sandwich - Arnold whole wheat flat sammich bread, ham, mustard, spinach, bit of 50/50 mayo/oo
8:30 M6: sandwich similar to above, no mayo
10:30 M7: '' - 100cal worth of carbs at night wont kill me on a leg day
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Last edited by Rhineheart; 09-16-2011 at 09:48 PM.
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