Lower Body day

Squats 10 reps 225/275/295/315

One leg Sled 6 reps 3 plates

The exercise where you lower your body prostrate with your feet locked. 4 x 8

Killed the calves

Change up

I know, I am ever changing my mind on stuff. I had a talk with my wife last night wherein I realized that despite working really hard, and eating, for the most part, well. I haven't been losing weight. I don't know if the high intesity multivariable gig is meant for my body. Normally, when I workout, my Kalama genes kick in and in 3-4weeks I am very strong and my body composition changes quickly. This has not been the case with my adventures in Crossfitting type workouts.

I want to make it clear that I think CF is amazing. They are awesome, and will get people sick fit. I don't know if I just am so metabolically deranged that I don't get the results I should, or what. My confidence in the science and philosophies of training Crossfit style are as strong as ever. My faith is what has kept me going strong with it for some time. I have loved the endurance it has given me, and it has been a blast kicking my own butt and varying my workouts. However, I haven't changed my body composition, and to me, right now, that is priority. I will be back to CF/BLack box as soon as I look a little hotter.

So I am going OG. back to the days with dad, back to what took years of lifting and coaching. Back to what I know works for my body. My body responds best to a Bodybuilding/powerlifting protocol mixed with some cardio and athletic movements (oly lifts, basketball, sport). I can put on mass and initiate hypertrophy like no other. So I that is what I am going to do.

I started this morning and felt AWESOME! it felt so good to get a pump again-to look swoll. I could feel the adrenaline and felt at home spending a good 90 minutes torturing my upperbody and taking it to failure.

Sample split:

Mon-Upperbody. Powerlifting movement, push and pull (supplementary unilateral), more supplementary lifts

Tues- Same with lowerbody

Wed- light long swim.

Thursday_ long cardio

Friday-Oly lifts/speed upper and lower/Whatever needs work/maybe a Metcon

Saturday- 90 minute spin class.

Snatch Workout

Snatch 3/3/3/1/1/1 got up to 170

its a balance thing

AMRAP 15 minutes

5 cleans, 135 lbs

10 box pistols

15 double unders

I got four rounds. Wasn't tired but they were actually double-unders. Did another round then some more pistols and cleans for fun.

Floor Press

Floor Press 3/3/3/1/1/1
315/335/375/395/405/405

3 rounds

185 clean and jerk x 6
burpess x 10
pull-ups, jumping x 6

13.30

dt and front squat

Front Squat 5/5/5/3/3/3

185/205/225/245/back hurt went to hack squat for 5 at 360 then 450

Romanian Dl 5X5 225 pounds

DT 5 rounds

9 dl

6 power cleans

3 presse

13 minutes

Lower Body day

Hit the front Squats 5/5/5/3/3/3

135/185/205/225/245 f/ f My back just wasn't holding up. So I went to hack squat machine did a set of 5 with 270 then 5 with 360

rested

20-16-10 db snatches and pullups (assisted) 9:53

Rode bike to work (3 miles)

yesterdays workout

Snatch

maxed at 155

I know it's despicable but I am actually feeling good about my technique.

Metcon

15-9-6-6 7:41

95 lb overhead squat

assisted pullups

pushups

I'm back and as fat as ever but much buffer than before

ALright. Sorry that was a crazy week. But honestly not too bad. Just a tad too riddled with donuts and way to carby. But you know what? My week away from counting my cals and eating Paleo taught me a few things and helped me come to realizations that could help me make some permanent changes.

It taught me that I really do feel like crap when I don't eat right. I am not sure why I then keep eating, but it is clear to me that I do not run well on simple carbs and wheat. I've felt so tired and lazy.

I also realized that if I do ever decide to never again eat junk, it wouldn't be that bad. I like bad food, but for the most part don't really crave it, ice cream, chinese food and pizza being the exceptions, Oh and Chocolate. But I know that I actually am content keeping grains, gluten, and especially gluten out of my diet. I enjoy healthy food, and can live without the other stuff. I know that sounds funny, but I honestly did think that there was just no way I could live without the cereal and bread and pasta. The cool part about this is, contrary to normal Nainoan patterns, I'm not all psyched out on it. If I want some pasta. I'll go get some gluten free stuff and indulge every now and then.

So onward I go. Keeping up the fight, and getting better at fighting. My plan is to continue to calorie track. I like seeing what I eat. There is no sugar coating raw data. I am also going to be strict about avoiding grain and legumes. If I am going to cheat it will be on my terms and as free of this stuff as possible.

My workouts have been consistent. This week I put a lot of time in the gym with 1 strength day, 1 metcon day, 1 long swim, 1 spin class, and a gnarly row session with Tara. Feel really good about the direction my exercise is going in. My body is feeling good except for my back which got tweaked from that deadlift pistol circuit.