17/10/08 Max Effort Day

photo by Esparta

Warm Up

Mobility and Flexibilty

Workout

Weighted Pull Ups 20kg x 3 x 5

Weighted Dips 16kg x 3 x 5

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

09/10/08 Max Effort Day

Warm up

Mobility and flexibility

Workout

Front Squat 5×1

1. 65kg    (112% BW)
2. 70kg    (120% BW)
3. 75kg    (129% BW)
4. 72.5kg (125% BW)
5. 70kg    (120% BW)

Weighted Pull Ups 5×1

1. +20kg     (+34% BW)
2. +24kg     (+41% BW)
3. +26.5kg  (+45% BW)
4. +29kg     (+50% BW)
5. +31.5kg  (+54% BW)

Comments

Front Squats are doable at heavier weights, but my core rounds forward and balance shifts forward – this is not good so I can’t count these – form over weight people!

Pullups felt real good! Up to a pull up with an additional 50% bodyweight which I’m pretty proud of.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

29/9/08 Max Effort Day

Warm Up

Mobility and Dynamic Flexibility followed by a 500m row at 1:55 pace.

Workout

Front Squat 5×3

1. 60kg    (100% BW)
2. 62.5kg (104% BW)
3. 65kg    (108% BW)
4. 67.5kg (112% BW)
5. 65kg    (108% BW)

Weighted Pull-ups 5×3

1. +12kg (+20% BW)
2. +16kg (+27% BW)
3. +20kg (+33% BW)
4. +20kg (+33% BW)
5. +24kg (+40% BW)

Comments

Squats were hard work this time – I’m assuming because of yesterday’s WOD.  Moved up the weights though so happy enough.  Weighted Pull Ups were good – used Kettlebells as opposed to weight plates this time, hence the 4kg jumps in weight.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Still sticking with paleo diet for food choices.

4 meals per day seems to be working nicely for me.  I tend to vary protein at each meal and have been having good success with whole eggs at breakfast, fish at lunch, liquid egg whites as a snack and a meat for dinner – stops things getting boring.

I’ve started adding in juiced veggies as well – just the amount I should be eating as whole foods as I don’t tend to do well with a lot of fiber but need the nutrients and alkalising effects.

I’ve also added in a dose of 5-HTP alongside my nightly ZMA supplementation to aid sleep quality and improve recovery – I’ll report results back in a week or so.

21/9/08 Max Effort Day

Warm Up

Mobility and Dynamic Flexibility

Workout

Front Squat 5×5

1. 50kg
2. 55kg
3. 60kg
4. 62.5kg
5. 65kg

Weighted Pull-ups 5×5

1. +5kg
2. +7.5kg
3. +8.75kg
4. +10kg
5. +15kg

Comments

Front Squats felt good – feel more comfortable with them than Back Squats so may be some posterior chain issues to address in the future.

Weighted pull-ups are one of my favourite exercises and I started off way too light and didn’t increase the weights quickly enough – could have gone heavier for the final set of 5.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Was in Bristol most of the day for a family get-together.  This led to a high carb day which shouldn’t have done any real damage considering I’ve been controlling carbs pretty well recently.

Will probably have a very low carb day tomorrow as its a rest day and there’ll be no real need to take in carbs for glycogen replenshment and the like.