Mister C's log

[Mister_C]

2.11.08
Time to have a go at an adaptation of a routine I found on Speal's CF Park City blog:
40 pushups
40 KB swings @ 24kg
Run 400m
30 pushups
30 KB swings @ 24kg
Run 400m
20 pushups
20 KB swings @ 24kg
Run 400m
10 pushups
10 KB swings @ 24kg
Run 400m
14:40
Soundtrack - AC/DC, "Highway to Hell."

Notes:
Good, breathing-out-of-your-ar$e routine, that one.
Pleasingly all pushups were unbroken, swings partitioned as:
40: 25/15
30: 20/10
20 & 10: straight through.
I had it in my head that 24kg was the RX'd weight for the routine, but turns out I was wrong. Glad I went for the 24 anyway.
Recommend that routine highly, a great start to the day.

[gareth]

what a way to spend a Sunday morning!

[Mister_C]

Yes mate, but only 15 minutes of it

3.11.08
Strength work this morning:

Squats:
3 @ 70kg
3 @ 75kg
3 @ 80kg
3 @ 75kg
3 @ 80kg

Finished with some supersets of chinups & dips:
3 @ 24kg
3 @ 28kg
3 @ 32kg
Soundtrack - Plan B, "Who Needs Actions (When You've Got Words)"

Notes:
Not sure what happened with the squats, most annoying. My 3RM is 90kg, and the first set of 80kg felt good, but when I went for a set at 85, I had to bail it at the first rep. Not a very satsfying session.

[Mister_C]

4.11.08
CF Reading tonight. First off, started off with shoulder press:
5 @ 20kg
5 @ 35kg
5 @ 40kg
5 @ 45kg
5 @ 47.5kg - new PB

Then, Death by Pushup & Squat: with a continuous running clock, do 1 pushup & 1 squat the first minute, 2 pushups & 2 squats the second minute, etc. When you cannot complete all the pushups & squats within the designated minute, switch to AMRAP of 5 pushups + 10 squats for the remaining time, 30 minutes in total:
24 rounds of "within the minute," then 8 rounds of 5 pushups/10 squats plus another 5 pushups/5 squats.
Just worked out that comes out at 345 pushups and 385 squats. Yikes!
Soundtrack - Andy shouting "get lower" at lots of people! ;D

Notes:
Great session, that. Well pleased with the press PB.
Think I understimated myself on the "Death" workout - was shooting for 15 rounds of "on the minute", so 24 is very pleasing indeed. Said I needed to work on pushups, and that certainly fitted the bill.

[Mister_C]

5.11.08
Short on time this morning, but 'twas time for strength work, so deadlifts:
3 @ 110kg
3 @ 120kg
3 @ 130kg
3 @ 132.5kg - PB
3 @ 135kg - and another one
Soundtrack: Arctic Monkeys, "Whatever People Say I Am (That's What I'm Not)."

Notes:
Usually do shoulder press in the same session as my deads, but no need today as I did presses last night.
That felt good!

[Mister_C]

6.11.08
Fancied another crack at "Jackie" this morning:
Row 1000m
50 thrusters @ 20kg
30 pullups
9:01
Soundtrack - Placebo, "Once More With Feeling."

Notes:
That time takes 39 seconds off my PB which is pleasing, but going into it all I could say to myself was "sub-9, sub-9," so a bit miffed to miss out on that. Ah well, improvement is improvement...
Thrusters felt almost good, got into a real groove with them.
Pullups were broken up 16, 8, 6.
That's 8 days on the bounce, so I think tomorrow calls for some rest.

[Mister_C]

7.11.08
Rest day.


8.11.08
Was due to do muscle-ups, but the rain put paid to that, so thought I'd stay in the shed and have a crack at "Heavy Cindy:"
5 pullups
10 pushups
15 squats
AMRAP in 20 minutes wearing 20lbs weighted vest
15 rounds + 3 pullups
Soundtrack - Foo Fighters, "One by One."

Notes:
Going into this I was shooting for 12 rounds, so I'm over the f*cking moon about getting to 15+.
Varied the grips for the pullups for each round, and tried to kip them a bit, but was in danger of toppling over my power tower. ;D
I actually prefer squats with the vest on to without - feels more solid, like I have tighter technique. Gets bloody hot under there though!

[Mister_C]

9.11.08
Lovely sunny morning today, so time for a routine that I think I made up:
Run 400m
21 getups @ 16kg KB
Run 400m
15 getups @ 16kg KB
Run 400m
9 getups @ 16kg KB
Run 400m
16:09
Sountrack - Ipod shuffle mix, AC/DC, Disturbed etc.

Notes:
My getup seemed to alternate between the lunge and overhead squat styles,seemingly of its own accord.
It was only starting the second run that my legs realised what a pasting they'd taken during the squats yesterday!

[Mister_C]

10.11.08
2-parter today:

A: Front Squats
1 @ 50kg
1 @ 60kg
1 @ 70kg
1 @ 75kg
1 @ 80kg
1 @ 82.5kg
1 @ 85kg

B: "Lynne" - CF Park City-style:
Five rounds for max reps of:
Ring pushups (feet higher than hands)
Pullups
R1: 15 pushups, 20 pullups
R2: 14 pushups, 15 pullups
R3: 13 pushups, 15 pullups
R4: 13 pushups, 13 pullups
R5: 14 pushups, 17 pullups
Totals: 69 pushups, 80 pullups

Soundtrack - AC/DC, "Black Ice."

Notes:
Squats felt good; that's a 15kg improvement on the last (and only) time I've tried a 1RM for front squats.
Enjoyed Lynne too; those pushups are a good sub for lack of bench press facilities, although I know my numbers would have been a lot worse for BW benching. Did it in the rain, and I suspect pullup numbers suffered for this, as my grip took more of a hammering than it usually does during pullups.
In all, a very enjoyable session and a great start to the week.

[Mister_C]

11.11.08
CF Reading tonight, a nasty little circuit Andy dreamed up; 60 seconds each exercise, 30 seconds between exercises:
Thrusters @ 30kg sandbag
Situps
Burpees
Deadlifts @ 50kg
Jumping pullups
2 minutes between rounds, 4 rounds.
Will put numbers up when Andy posts them.

Notes:
Weird, that. First round OK, getting into it. Second round hell. Third round, getting easier. Fourth round, balls out, sprint for the finish line.
Thrusters with the sandbag are awkward, making them far harder than with the same weight dumbbells or barbell. Jumping pullups were done with a ring, so far more focussed on the arms - nasty!
Good session in all, lots of f*cked-looking people at the end!

[Mister_C]

12.11.08
Up at 6 for the this week's Warrior Training Simultaneous Challenge - Jeremy:
21-15-9
Overhead squats @ 35kg
Burpees
5:18
Soundtrack - Havana, "Meridian."

Notes:
First time doing this workout with anything more on the squats than a broom handle, and very pleased with the time.
All squats unbroken, think I took a couple of little breathers during the burpees to push away the person who was holding the blowtorch to my quads!
A great start to the day - I love overhead squats.

[Mister_C]

13.11.08
Rest day


14.11.08
Another gorgeous morning, another double-header for me.
A - 30 muscle-ups
15 - 2:35
20 - 3:54
30 - 6:03

B - Deadlifts
5 @ 110kg
5 @ 115kg
5 @ 120kg
5 @ 125kg - new 5RM
5 @ 125kg - just to make sure

Sountrack - Linkin Park, "Hybrid Theory."

Notes:
What a beautiful experience - I was doing muscle-ups, an exercise I never thought I'd be able to do, while a gorgeous sunrise was going on. Awesome.
30 muscle-up time is 20 seconds away from PB, but over a minute better than my last 2 attempts, which is pleasing.
Deadlift numbers seem to be going up slowly and steadily due to weekly sessions. Now I need to get that squat up...

[Mister_C]

15.11.08
Another 2-parter this morning:

A - Press
1 @ 35kg
1 @ 45kg
1 @ 47.5kg
1 @ 50kg
1 @ 45kg
1 @ 45kg
1 @ 45kg

B - got this from the Hopper Deck
10 med ball cleans @ 7kg ball
10 burpees
7 rounds
11:09

Soundtrack - Metallica, "Black Album."

Notes:
All a bit "meh" today. No PB on the press (1RM is 52.5, 50 went up so slow I thought I'd drop it down a bit), and the metcon felt laboured.
2 reasons I can think of:
i. Had a lie-in until this morning - got about 9 hours sleep, which is far too much, and has thrown me out.
ii. Very sore from yesterday.
Ho-hum, got it done and that's what counts I guess.

[tick88]

Hey Mister C, cheers for the welcome back.

Keep up the good work, always enjoy reading you trog first thing in the morning when I get in at work .

btw A great book I read on holiday, Good Calorie Bad Calorie by Gary Taubes, a very detailed and I'd say critical, but scientific look at the nutrition of America (and the world) and where it went wrong, lost of scientific evidence on the cause of the obesity epidemic etc...may be useful and of interest in relation to your course and future career...

[Mister_C]

Thanks for the heads-up mate, will check that out.

16.11.08
My right trap is being very mischievous today, so had to abandon my planned workout in favour of this variation of "Michael:"
Row 1000m
50 supermen
50 situps
Run 800m
50 supermen
50 situps
100 double-unders
50 supermen
50 situps
18:33
Soundtrack - Rage Against the Machine, "RATM."

Notes:
All situps unbroken, done with Abmat - significantly harder.
Double-unders were a mess, lots of early misses, but did finish them with 30 on the bounce.
In all, a very enjoyable variation.