8/22/12.
7:30am:
Strength:
1) Split Jerk *Establish 1RM. 15 minute cap.
- #215
2a) 5x5 High Bar Back Squat *60%. Rest 60 seconds.
- #185
2b) 5x3 Push Press *Heaviest possible. Rest 60 seconds.
- #180.5
- 400m Run
- 10 Muscle Up’s
- Time Completed: 30:38
Midline:
1) 2x10 GHD Situps *#While holding a 20 MedBall.
The Outlaw Way.
Don’t even get me started on how fucking long that time is. Refer to my earlier post about it. :(
ON THE POSITIVE SIDE, PR’s ON THE SPLIT JERK AND 3RM PUSH PRESS!
:D:D:D:D:D:D:D
Food Log:
©robJAR
8/18/12.
10:30am:
Strength:
1) Bench Press *Establish 1RM.
- #180
2) DB Incline Press
- 55’s x10
- 60’s x9
- 65’s x6, 50’s x4, 35’s x6
3) DB Flat Flyes
- 20’s x15
- 25’s x12
4) 1x20 Low to High Cable Crossovers
- #20’s
5) 1x20 High to Low Cable Crossovers
- #20’s
6) 1DB OverHead Tricep Extensions
- #50 x15
- #60 x12
- #70 x6
Day one of intermittent fasting (IF). I’m trying out the 16-8 thing, with three meals.
Makes me feel like a fat ass eating three big meals in the most awesome way possible.
Food Log:
I only had a weight gainer shake because I was in a rush and didn’t have time to pack any food. :\
©robJAR
7/17/12.
4:15pm:
Warmup:
- Dynamic Stretch
Strength:
1) 5x2 Hang Snatch @ 80% *Full squat.
- 115
2a) 4x3 Snatch High-Pulls
- 2x#115, 2x#135
2b) 4x3 BTN Push Press *Snatch grip.
- 2x#115, 2x#135
WOD:
9-6-3:
- Ring MU’s *Subbed in for bar MU’s because I can’t do bar MU’s to save my life.
- Squat Clean to Thruster #155 *Scaled from #185.
- Time Completed: 14:58
Midline:
1a) 3x10, 1x20 Reverse Hyper
Food Log:
Toying around with my intake a bit, trying to find what’s comfortable. I know it’s a super excess amount of ..everything.
I know.
©robJAR
7/16/12.
4:15pm:
Warmup:
- Dynamic Stretch
Strength:
1) Back Squat
- 190.5, 205, 221.5, 236
2a) Bent Over Row *Clean grip.
- 165, 185, 185, 185
2b)Front Squat
- 135, 151.5, 151.5, 151.5
Skill:
15min. PARALETTE HSPU *I’m far from strong enough to do ring HSPU’s. :(
WOD:
- 10 Rope Climbs 20’
- 75 Burpees
- 500m Row
- Time Completed: 14:58
The Outlaw Way.
Day one, boys and girls. Also, it was my first workout in three days, and the first time I’ve done a metcon in over a week. OH MY GOD WAS I EXHAUSTED. I actually laid down after I finished the WOD, something I never do too! :(
Food Log:
Meal 2 is blank because I ate out.. This is what I had:
I had like.. 4 of the smallest fries on there and some ketchup. Damn, that spinach wrap was actually pretty damn good.. Not pictured was some bread that they always bring out for free.. I had like 3 slices with butter (1 slice was palm-sized).
©robJAR
7/11/12.
No pictures today, I forgot to charge my camera’s battery. :(
5:00pm:
Warmup:
- Dynamic Stretch
- 15min. Snatch Skill Work
Strength:
Snatch *Work up to a heavy single.
- Heaviest: #140.5
WOD:
Clean & Jerk: *1 rep done every two minutes.
- Weight Used: #185
- Rounds Completed: 10
Food Log:
Yep. That’s the macros for half the damn pie I made. YEAH BUDDY.
©robJAR
7/8/12.
Today is the day I became a 100% fatass. THREE MEALS WHAT?
I slept at 3:45am because of work, and woke up at 11 :\ Messed up my timing meh.
Food Log:
©robJAR
PALEO Coconut Milk Chocolate Ice Cream
I’ve been looking all over the internet for an ice cream that didn’t use dairy, soy, and honey/syrup. I looked for a good hour and just said “Fuck it, I’ll experiment.” I think I did it guys. I think I got it all down.
Yes.
Ingredients:
- 14oz. Organic Full-Fat Coconut Milk *1 can.
- 3TBSP Hershey’s Unsweetened Cocoa Powder
- 4.5TSP Stevia
- 1TSP Vanilla Extract
- ¼TSP Sea Salt
- 1 scoop of Vanilla Whey Protein Powder
Directions:
- Blend all that ‘ish together. If possible, try and put your coconut milk (still in the can) in the fridge for a few hours before you do it. It saves the process of you having to let it cool for a few hours, which means less waiting time to eat!
- Get out your handy dandy ice cream maker (Thank you again. :D), and churn according to the manufacturing’s instructions. I let it churn for ~15 minutes.
Make sure the actual compartment where you’re putting your mixture in is rock solid. You shouldn’t be hearing any slushing going around if you were to shake it.
- You’re all done! Take out the mixer, pour the ice cream into an airtight plastic/glass container, and stick it in the freezer. OR, you can just eat it right away. :D
Soft. Creamy. I’m talking about ice cream.
- Now, for the not lazy: If you have an ice cream maker, or will get one soon after reading this post, you’ll know that the sides and bottom stick, wasting all that extra ice cream you can have. Solution? If you’re patient, carefully CAREFULLY use a knife and push down along the sides and score the bottom until you break it iff into little pieces. I swear I probably ate about half. Oh my God it was good.
*Serving Size: Makes approx. 3 cups
Macros for the entire thing:
Perfect for a FAT day. You can actually eat the entire damn thing, given you ease up on fats for the rest of the day.. Unless you don’t give a fuck. ;)
Yes, it’s dairy AND soy free. Sure, there’s some stevia but if you’re super duper hardcore paleo, sub it for some honey or leave it out all together.
Before you eat, take it out of the freezer and let it sit at room temperature for about 10 minutes. Makes the consistency amazing.
Next time I’m going to add some more protein and figure a way to lessen the fat content.
Hope you guys enjoy this one!
©robJAR
7/7/12.
Lazy ass summer days.
That and I’m tired from work last night.
Food Log:
©robJAR
7/6/12.
8:45am:
Warmup:
- Dynamic Stretch
Strength:
5-5-5 Back Squat:
- 225, 245, 255
5-5-5 DB Bench Press:
- 70s, 70s, 70sF(x3)
5-5-5 Deadlift:
- 255, 275, 285F(x2)
WOD:
- Dynamic Stretch
Food Log:
©robJAR
7/5/12.
8:45am:
Warmup:
- Dynamic Stretch
Strength:
Snatch: *Progressive.
- 115 120F, 115, 120, 125F
- 165, 170, 170F, 145, 145
WOD:
- Dynamic Stretch
Food Log:
©robJAR
