2 Month Power Cycle LOG

[cintron]

Yesterday was my first workout of my 2 month power cycle. It's going to be a very hard two month's to progress with the holidays and work. I am also playing with the estrogenic diet to see how that goes.

Diet was

Morning -Coffee with french vanilla cream

Lunch- spinach saled with red beans,black beans ,garbonzo's, avacodo ,corn and almonds.


Dinner witch was post workout was spinach,hummus and grabanzo edame saled.

And a large scoop of peanut butter a little later for more portein.

Worked late so could not eat like I wanted.

The Workout was

ladder set of 10-1 then back up 1-10

burpees no pushup followed by 100 double unders it took me a half hour really hard to do I want to cut my time in the next two month's.

[cintron]

Someone asked if I would be doing a log so since I am in the 40 year old category I will put it here.

Breakfast -coffee

Lunch - My normal Saled of spinach,almonds,red beans,black beans ,garbonzo's and avacodo

Pre-workout- 2 organic food bars

Dinner -post workout 5 crab cakes with spinach and lots of hummas

Workout for today was simple
10 sets of pullups with a 20lb weight vest
then 50 closegrip pushups

I was very tired from the long week of work I have been doing a lot of overtime. So I went to sleep at 9:00 and ate a lot last night I feel better today. But I will be at the guns and roses concert tonight so no workout.

[CJH0909]

Enjoy the Guns and Roses concert great band love their music.

[cintron]

Thanks My wife is a die hard fan! They palyed in Miami for 3 hours straight lets hope they have energy to do that here.

[cintron]

Thursday No Training

Friday No training had 1 hour of sleep I got home from concert at 4AM

Saturday

15/15 for 5 minutes

4 reps pullups for 5 minutes 20 reps
10 reps incline pushups 5 minutes 50 reps
5 reps dips between benches 10 sets 50 reps
2 reps assisted muscle ups for 10 sets at 5 minutes

Lost a lot of strength due to shoulder injury hopefully I will get stronger as the cycle progresses. I have to wait until january to see the Dr.

Jumrope forward 138 reps
Jumrope backward 4 reps This is very hard need lots of work on it.

Sunday rest

[cintron]

Well I got Monday's Workout did it so hard made myself sick

Pullup 1-6
Press ups 1-6 superset Could not get up to 10 today but felt stronger on my pullups

Buyout was ok
5 reps assisted muscle up and 50 close pushups 35,5,10 for 50 reps

one legged bulgarian squats hands touching floor 50 reps per leg 8 minutes

recline rows 50 reps 4 minutes

Jump rope 172 forward 32 backwards feeling dizzy did not help.

And my yoga in the beginning.

Time to eat a good meal and get some rest.

[cintron]

IF in the morning
First meal spinach with chicken and black beans and avocado salad for lunch
Pre -workout two organic food bars
top of the minute for 24 minutes
BW Lunges 10 reps per leg
Jump Rope 100 Double _Unders
Pulley Deadlift 10 reps
Burpees no push up 15 reps

6 rounds where brutal

Jump rope forward 207 turns
Backwards 29 legs are crushed

[cintron]

If in the morning
A vegan burrito for lunch
Post-workout a
Barbarian Test
5 assisted ring muscleups
35 dips between benches
8 pullups
45pushups
5 assisted ring muscle ups
Not bad for having shoulder issues
Pushup ladders holding on bottom and top
1-7 reps
Pullups ladders holding on bottom and top
1-6 last set only got 4 reps
I expect my pullup numbers to jump a lot over the coming weeks
Power wheel walk
1 round back and forth
2 rounds back and forth
3 round only got 1 back and forth
Hindu squats 10-1 ladders to easy need to add power jumper.

[cintron]

Thanks Giving Day and yes I worked out

Had some coffee and a clif bar for Breakfast and saw beauty and the beast with my daughter on the disney channel.

The workout
Some light yoga a lot less than normal
Ladder pullups 1-6 and 5-1
Dips between benches 1-6 and 5-1
On 5-1 last reps on pullups held for a bit on top
Then 10 minutes of
run,slide and crawl the crawl was brutal after the pullups and dips arms where shot.
Then 10 minutes of ladder sprints
I did this inside so I had to make up distance and this worked out nice
1 sprint is back and forth and I just kept adding until I got to 7 The goal will be to get to 10 and down and do this with a 20 lb vest .
I skipped the other parts of the workout as I was shot. My legs are my strong point always have been.

I have been drinking bengal spice tea and I am getting ready to just pig out later.

Everyone enjoy the day. I will try to put up a video of the sprint ladders as I think it's a great and fun routine instead of just sprinting back and forth.

[cintron]

Black Friday Workout

Woke up and had my coffee and a clig bar

My workout was
20 minutes of yoga for my warmup

Then did
4 sets of 5 for pullups
5 sets of 12 for inlcine pushups
9 sets of three for assisted muscle up on suspension trainer

Jump Rope forward 342 straight
Jump Rope Backward 52 straight getting a little better very hard to do

Post-workout 1 cliff bar and 2 giant spoonful of peanut butter and bengal spice tea.
Going to movies with family to relax.

[cintron]

I don't know if it was the long holiday weekend or little junk food or maybe it was that I did not have my morning coffee.

I took my daughter to school and decided to check out this park in queens not very nice. So I did the best I could

Ladder pullups and pressups up to 5 last week did 6

Then it it took me 5 sets to get 50 reps of close grip pushups wasn't feeling it.

I then did my lunges to touch the floor it took me 5 minutes per leg it should take me that long for both legs. So I called it quits for the day.

On the ride home I was disgusted and it is my off day so I said I would eat something and workout again later.
I had some iced coffee and 2 clif bars waited about and hour and a half and I was like time to try again
I went to the gym and did some pullups then decided to do sets of weighted pullups
I started with 10 pounds and worked up to four sets with a 35 with reps of two holding on top
From there I did medicine ball ladder one arm pushups up to 3 and down to 3 shoulder was killing me.
Then I did assisted muscle ups on rings into a l-sit for fun

Jr Doubles where better and I got 472 300 more reps than last week. as my timing is better from practice all week.
Reverse was another story I had to do set after set until I was about the same as last week. I may have to stop the forwards and focus on the reverse as I suck at them.

feel a little bit better that I worked out again so I will stretch out a lot and eat. I will have my coffee tomorrow before I work out.

[cintron]

well yesterday was a little better I made sure I had my coffee in the morning and I think it helped even though it was raining. So I decided to go outside and do my workout and film a little I had to do 24 minutes on the minute with four exercises. I decided to put on a 20lb vest and the workout was like I have in my video:

http://www.youtube.com/watch?v=bLlnWpB_0S4

[cintron]

I think yesterday's workout left me flat. I took my daughter to school today and came home had some coffee and a clif bar.
Went to another park and I did
ladder superset of weighted 20 pullups with pushups on dip bars real deep stretch. I got up to 4 reps I know this may not seem impressive but these are dead hang pullups and a couple of weeks ago I could only do two after my layoff so I really need to build on these another thing is I do not do is rest long I pretty much go back to back without resting as lactic acid and fatigue sets in.

Then I worked on my reverse jumprope and I need so much work on these are really hard.

Then did 10 sets of two with 20lb vest holding up on top of the bar.
And then did some weighted pushups with the 20 lb vest on pushup bars.
i filmed some of it but I looked pathetic. So I want to reshoot in a couple of weeks and compare the videos and see how much I improved or did not. For the rest of this cycle I will wear the 20lb vest all the time to see if I improve more during the weeks ahead.

As for food I ate a foot long turkey and bacon on whole wheat with lettuce,tomatoes and avocado for lunch with coffee

and I just eat two more cliff bars as I felt run down today so I think I needed more food.

[cintron]

First day back to work
Had my coffee in the morning
Lunch chipotle burrito brown rice,onion and peppers with guacamole and black beans great pre workout meal

The workout Sealfitptgrinder
400 meters run
30 lunges per leg
400 meters run
40 bench jumps
400 meter run
50 squats
400 meter run
30 lunges per leg, 30 bench jumps and 50 squats
run for three miles
then did 25 deep stretch pushups
It all Took about an hour OMG brutal workout.

[cintron]

Well yesterday Seal pt grinder called my attention again even though I was sore as hell from the workout I wanted to see what I had in the tank.

Breakfast was my regular coffee
Lunch I needed lots of fuel so I had a burrito with brown rice,onons and pepppers, black beans,guacamole and chicken.
The workout was called
Fat Angie Sandwich
25 burpees
100 pullups I did body rows my shoulder would not hold up for this yet
100 pushups
100 situps
100 squats
25 burpees
I did this in about 45-50 minutes did not time it.
I have the first two exercises on video I wil try to get it up for you without going to a link . I have not been able to get it up so you can just look at it.
Dinner was cheat food
I had pizza with chicken and diet soda and some mini choclate i needed it.
Supplements I needed to eas the soreness I had some glutamine and zma I think it helped a little but I am sore as hell today.

[cintron]

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[cintron]

If fasting
Lunch chipotle's burrito of brown rice,black beans onion and peppers and guacemole
Workout was called tire flip crush I had to sub 50 squats for tire flips
I used a 20lb vest for this and it killed me
run 1 mile
3 rounds of 50 squats
20 box jumps
15 burpess
I could not even finsih a quarter of a mile after I was suppose to do another mile this workout killed me need to get stronger
Then did
3 rounds
25situps
15 knee to chest
20 walking lunges per leg
10 hollow rock

I am dead tired

[cintron]

IF fasting I may have to stop this due to how intense the seal grinder pt workout have been
Lunch chipotle burrito with brown rice,black beans, onions and peppes guacamole and chicken
WOD Seal blitz
5 rounds
row 500 meters
20 pushups
25situps
6 dead hang pullups
500 meter row
all done with 20lb weight vest
Peanut butter and glutamine with lots of water for post workout

[cintron]

Well had a bad night woke up with stomach pains got up at 5Am to go to work
IF fasting
Coffee

Lunch I had a preta manager buffalo chicken sandwich with a homemande bar that they sell it was a nice lunch to give me energy for the workout

Sealgrinder PT 3 mile run with weight vest
Strength Pullup ladder 1,2,3,4,5 with 20lb vest these where all dead hang pullups as I may do a pullup tornument January 1
Pushups on pushup bars 10-1 with 20lb vest
At the moment I will continue to keep follwoing sealgrinder pt to see what happens.

[cintron]

Well the stress of work and home has been catching up to me and the crazy training has also started to tire me a little.

IF this morning next week will probably be the end of this
Sealgriner Pt WOD was Orokrok Test I did this all with 20lb vest so my times are not impressive if anyone is reading this.

2 minute max pushups 62 reps
2 minute max situps 30 reps
2 minute air squats 77 reps
2 minute max pullups 9 reps shoulder and grip was not budging. ( Even though these numbes on pullup suck a couple of weeks ago I could not even do 2 oulluos with my own bodyweight do to shoulder injury and layoff after surgery)
3 mile run 38.08
Modified strength
3rounds
50 double unders
5 lunges
10 pushups
15 air squats

Skipped the nxext 3 mile run.

[cintron]

If fasting this morning

Coffee

vegan sandwich and homemade bar from preta manager
Workout
Pushups ladder 1-12 and 12-1 after every set of pushups do 50 double under so it came out to 24 set x 50 double unders this was a killer
Dips between benches 3-10 double under jumprope to failure
Pullups 5 sets of 2 holding at top
more double unders all done with weight vest stress and soreness is catching up will take some days off.

[cintron]

Well I took a nice amount of days off Some where not planned my daughter caught a stomach virus and changed all our plans so I did not get to go away with the wife. I did eat a good amount of junk food not good. So today was officially my first day for the week

WOD

10 laps of my complex after every lap I did 10 pushups and on the last lap I did as many as I could slow contracted pushups all wearing a 20lb vest. Boy to I hate distance running.
Tommorow I have planned one of my all time basic and favorite workouts I hope I will be able to get you some footage to see.

[cintron]

Well the last workout destroyed me as I was wiped out yesterday. Then I tried using this new recorder that I have and I am not happy with it. If it does not get better I will have to switch to the old one I was using. The workout I wanted to tape is a very no frills power conditioning workout.

WOD= No frills Power and conditioning

This workout is until failure depending on your conditioning

Sprint up the Hill drop down and do 20 pushups and 20 squats walk down as soon as you get to start line go right back up to don rest at all for any reason. Do as many rounds as possible 30-40 mintues straight would be nice. This is great for fight training or sports that you need to have power and conditioning all the time very basic. This was not one of my best workouts yesterday I did 10 rounds with a twenty pound vest I am very upset with my numbers. Also warmup very good before starting as you don't want to pull a hamstring on this workout I have done that before. The best I have done with this workout was with a 40lb vest.

After this is a strength workout I chose
Uneven pushups 5 sets of 5 as I want to be doing one arm pushups for next years goal the stronger I get them ore I will move my hand back until I have the one arm pushup.
Close Grip Pullups again 5 sets of 5 second goal for new year is to get one arm pullups all these are for master level in the book convict conditioning that is built to get very strong. There are 6 exercises in all tho master I chose to work on two for now.

This workout should be done twice a week or Monday,Wednesday,Friday during week with lots of stretching on your off days.

I weighed myself and I am at 168 my weight has not changed much using IF fasting in the morning I still don't know if this is a good thing but this is how I would eat in high school and my weight was like this that it would not change. It would be nice to stay at this weight and lose some more bodyfat as my goal is 170 at low bodyfat. I also started to take a multi vitamin.

[cintron]

Horrible week no training whatsoever . I have to work the next two weeks 12 hour shifts that makes it hard to train. But I did workout today . A huge change of pace as I did barbel work.

WOD

Joint Mobility work to warmup

A1)Floor Press worked up to 150lbs 3x3
A2) Weighted pullup with 16kg kettlebell


B1) Deadlift 3x3 Up to 275

Convict conditioning step 5 of pushup 2x10
Convict conditioning step 8 of leg raises 2x10

I know the numbers are not impressive at all a lot of it has to do with my shoulder injury and I don't want to go crazy I had to go back down in steps on the pushups for convict conditioning because of this the way I do the pushup in step 5 stresses my shoulder more. Only a couple of weeks before I can see the new doctor on my shoulder that does art therapy. I am very disappointed in my Dr. that I was going to as they did nothing for my shoulder.

I will be doing more barbell work in the coming weeks hopefully my numbers will go up . Also I got this work out on the barbell from Mike Mahler website. Seems good for stress during the holidays.
I hope everyone has a great Holiday.

[cintron]

Took The day Off For Christmas.

Woke up this morning feeling aches and pains

Went to the gym

WOD
Yoga work to help loosen up then

Front Squats 6x3 up to 115 felt good did not want to put lots of pressure on my shoulder
Shoulder presses 6x3 up to 95 first time pressing since My Injury in June so took it easy.

DB Incline press I have no idea when was the last time I did these worked up to 45lbs very easy but there was a lot of cracking in my shoulders. Hopefully the Art doctor will be able to solve this when I go next month.

Convict conditioning Level 10 one legged Squat 3x2 Form was not as tight so I will continue to work on form and building the reps

Then I finished with Wall walks of bridged for three sets hopefully my spine will loosen up in the weeks to come.