Still Working On Me

Friday, June 8, 2012

WOD Friday, June 8, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Hang Clean:
- 10 reps (+44 pts)
- 10 reps (+47 pts)
- 10 reps (+47 pts)
Dumbbell Lunges:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Dumbbell Step Ups:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
Pull-Up:
- 10 reps (+82 pts)
- 10 reps (+82 pts)
- 10 reps (+82 pts)
Lat Pulldown:
- 10 reps (+20 pts)
- 10 reps (+23 pts)
- 10 reps (+23 pts)
Barbell Squat:
- 10 reps (+68 pts)
- 10 reps (+68 pts)
- 10 reps (+77 pts)
- 1 reps (+41 pts)
- 1 reps (+44 pts)
- 1 reps (+58 pts)
Cable Crossover:
- 15 reps (+12 pts)
- 15 reps (+12 pts)
- 15 reps (+13 pts)

Monday, June 4, 2012

Eight weeks ago I changed up my workout routine to more of a circuit style..three or four different exercises back to back and then rest...four weeks ago I changed up my diet to more of a Paleo style....which I adhere to except for Saturday evening which I use as a reload meal....and of course beer (lite) on Saturday and Sunday....I am fully convinced that cavemen had beer..fully convinced!

On May 5th I weighed in at 223 and this morning I tipped the scale at 208..so 15lbs in a month not a bad May. The next question is do I leave to 200's and lose me Clydesdale status for my next triathlon?

Sunday, June 3, 2012

WOD Sunday, June 3, 2012

Walking:
- 0:50:48 || 3.4 mi || 14:51.5 min/mi (+179 pts)
Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Dumbbell Lunges:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Burpee:
- 10 reps (+22 pts)
- 10 reps (+22 pts)
- 10 reps (+22 pts)
One-Arm Kettlebell Swing:
- 25 reps (+36 pts)
- 25 reps (+36 pts)
- 25 reps (+36 pts)
Goblet Squat (kettlebell):
- 10 reps (+31 pts)
- 10 reps (+31 pts)
- 10 reps (+31 pts)
One-Arm Dumbbell Deadlift:
- 10 reps (+35 pts)
- 10 reps (+35 pts)
- 10 reps (+35 pts)

Saturday, June 2, 2012

WOD Saturday, June 2, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Thrusters:
- 10 reps (+60 pts)
- 10 reps (+69 pts)
- 10 reps (+69 pts)
Cable Crossover:
- 10 reps (+10 pts)
- 10 reps (+11 pts)
- 10 reps (+12 pts)
- 10 reps (+12 pts)
Cable Pull Through:
- 10 reps (+23 pts)
- 10 reps (+30 pts)
- 10 reps (+30 pts)
Face Pull:
- 10 reps (+28 pts)
- 10 reps (+34 pts)
- 10 reps (+34 pts)
Barbell Incline Bench Press:
- 5 reps (+53 pts)
- 10 reps (+48 pts)
- 10 reps (+48 pts)
- 10 reps (+48 pts)
One-Arm Kettlebell Swing:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Standing Barbell Shoulder Press:
- 10 reps (+76 pts)
- 10 reps (+76 pts)
- 10 reps (+76 pts)
Front Barbell Squat:
- 5 reps (+47 pts)
- 5 reps (+47 pts)
- 5 reps (+47 pts)

Friday, June 1, 2012

WOD Friday, June 1, 2012

Dumbbell Bench Press:
- 10 reps (+78 pts)
- 10 reps (+89 pts)
- 10 reps (+89 pts)
Dumbbell Step Ups:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
Dumbbell Lunges:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Hang Clean:
- 5 reps (+37 pts)
- 5 reps (+37 pts)
- 5 reps (+43 pts)
- 5 reps (+43 pts)
- 4 reps (+45 pts)
Rack Deadlift:
- 10 reps (+48 pts)
- 10 reps (+89 pts)
- 10 reps (+89 pts)
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
Pull-Up:
- 5 reps (+34 pts)
- 5 reps (+34 pts)
- 5 reps (+34 pts)
- 5 reps (+34 pts)
- 5 reps (+34 pts)

WOD Wednesday, May 30, 2012

Walking:
- 0:53:37 || 3.5 mi || 15:32.4 min/mi (+171 pts)
- http://runkeeper.com/user/SWF/activity/91897352
Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Dumbbell Lunges:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Farmer's Walk:
- 90' 0" || 115 lb (+54 pts)
- 90' 0" || 115 lb (+54 pts)
- 90' 0" || 115 lb (+54 pts)
Standing Palms-In Dumbbell Shoulder Press:
- 15 reps (+42 pts)
- 15 reps (+42 pts)
- 15 reps (+42 pts)
Body Weight Ring Row:
- 10 reps (+22 pts)
- 8 reps (+17 pts)
- 5 reps (+11 pts)
Bent Over Two-Dumbbell Row:
- 15 reps (+45 pts)
- 15 reps (+45 pts)
- 15 reps (+45 pts)
One-Arm Kettlebell Snatch:
- 10 reps (+30 pts)
- 10 reps (+30 pts)
- 10 reps (+30 pts)
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
Bench Dip (Seated Dip):
- 15 reps (+29 pts)
- 15 reps (+29 pts)
- 15 reps (+29 pts)

WOD Tuesday, May 29, 2012

One-Arm Kettlebell Swing:
- 10 reps (+34 pts)
- 10 reps (+34 pts)
- 10 reps (+34 pts)
Body Weight Lunge:
- 10 reps (+12 pts)
- 10 reps (+12 pts)
- 10 reps (+12 pts)
Barbell Deadlift:
- 10 reps (+68 pts)
- 10 reps (+68 pts)
- 10 reps (+68 pts)
Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Goblet Squat (kettlebell):
- 15 reps (+34 pts)
- 15 reps (+34 pts)
- 15 reps (+34 pts)
Body Weight Ring Row:
- 10 reps (+22 pts)
- 10 reps (+22 pts)
- 10 reps (+22 pts)
Walking:
- 0:50:00 || 3.5 mi || 14:22.5 min/mi (+191 pts)

New Place In Town

Believe it or not our local Long Horn Restaurant closed...who would've ever thunk that. It's been replaced by a Salt Life Food Shack. I'm a big fan of the Salt Life brand so we had to give the place a chance.
We started with the Black Bean Hummus very tasty. My dining partner ordered the Shack Burger well done and it showed up with pink in the middle..not exactly well done, but it looked perfect for my dysfunctional food cravings.
I went for the Tuna Burger....for some reason I was under the impression it was tuna steak but when it arrived it was chopped tuna formed into a patty..delicious never the less..and oh yeah I had it without the bun. The sandwich's come without fries, which is OK with me. The bill came to $31.00 without booze, a bit pricy but sometimes that's what you pay for brand participation.
Oysters were $7.00 per dozen, I passed, and the tap beer selection went very deep which I also passed on.

Saturday, May 26, 2012

WOD Saturday, May 26, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Hang Clean:
- 10 reps (+44 pts)
- 10 reps (+47 pts)
- 10 reps (+47 pts)
Barbell Incline Bench Press:
- 10 reps (+48 pts)
- 10 reps (+51 pts)
- 10 reps (+51 pts)
Barbell Squat:
- 10 reps (+68 pts)
- 10 reps (+68 pts)
- 10 reps (+68 pts)
One-Arm Kettlebell Swing:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Dumbbell Step Ups:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)

Wednesday, May 23, 2012

Dinner Dinner Dinner

After a long day of set-up it was time for dinner and with this group there's two things that we will always eat....Wings & Asian, hands down no argument...between the smartphones, tablets, Urbanspoon & Zagat we usually end with a restaurant that doesn't disappoint.

Last night it was House of Chan...wow..in all my years of traveling up and down Cobb Parkway I never knew tucked away in this strip mall was Chan's. The place is small and seats maybe 30 but the food was amazing. The hot and sour soup was delicious, the BBQ ribs we had for an appetizer hit the spot. The double cooked chicken had a light plum sauce on it. Someone ordered the Egg Foo Young (I hadn't even thought of Egg Foo Young since my Mom made it in the 70's) and they were monstrous patties. The wait staff was spot on with refills of water and tea.
The bill for 5 of us was $92.00.

Tuesday, May 22, 2012

WOD Monday, May 21, 2012

Walking:
- 0:53:04 || 3.8 mi || 13:55.4 min/mi (+222 pts)
Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
High Pull:
- 95 lb x 10 reps (+52 pts)
- 95 lb x 10 reps (+52 pts)
- 95 lb x 10 reps (+52 pts)
Body Weight Lunge:
- 10 reps (+12 pts)
- 10 reps (+12 pts)
- 10 reps (+12 pts)
One-Arm Dumbbell Deadlift:
- 10 reps (+37 pts)
- 10 reps (+37 pts)
- 10 reps (+37 pts)
Machine Chest Fly (Pec Deck):
- 15 reps (+16 pts)
- 10 reps (+16 pts)
- 10 reps (+16 pts)
Face Pull:
- 15 reps (+30 pts)
- 15 reps (+30 pts)
- 15 reps (+30 pts)
Cable Hammer Curls - Rope Attachment:
- 10 reps (+13 pts)
- 10 reps (+13 pts)
- 10 reps (+13 pts)
Dumbbell Bench Press:
- 10 reps (+68 pts)
- 10 reps (+78 pts)
- 10 reps (+83 pts)
- 7 reps (+73 pts)

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