Rajon's first ever log.

[Rajon25]

I'm 35, fat, pretty strong and pretty motivated. I have been on a rollercoaster of weight my entire life. At 305lbs when my wife got pregnant with our 2nd child I said enough was enough and walked into a CrossFit box. A year and a half later I am a pretty good crossfitter - I finished in the top half (barely) of the open. I don't think my body is suited to CrossFit so I built my own gym in my garage and broke out on my own. I haven't don't much in a couple of weeks. I was basically dead lifting and squatting once a week. So today I trained and today I decided to hold myself publicly accountable.

July 7, 2014

No plan, just did.

40s on / 20s rest 8 rounds of jump rope.
Shoulder warm up with PVC

5x5 Standing shoulder press. (135, 145, 155, 165, 175) Missed the last too reps so gave it a bump. Did it every 2 minutes.

Prison Rules (crossfit nonsense) 95lbs 2 x snatches every 15s 16 rounds. One minute rest then clean and jerk same pattern. One minute rest thruster same pattern.

Pullups 5x3 variable grip (dead hang, took awhile)

[MoEcho]

First log? Good for you! I'm in

PS - That's some pretty awesome pressing!

[Rajon25]

First log? Good for you! I'm in

PS - That's some pretty awesome pressing!

It's in lbs. :/

Thanks for checking in on me!

[mirroroferised]

Really impressive strength man.

[Rajon25]

13 July 2014

Easy Day

1. Kettle Bell Warm Up (single handed swing x 10, snatch x 5 each side, goblet squat x 10 3 rounds with the baby bell 25lbs)
2. PVC shoulder mobility
3. 5,5,5,5,6 Dead lift (lbs) 315, 335, 355, 375, 405
4. Stiff leg dead lift 4x10 225
5. Chain drag sprints x 10 (20 yards, 45lbs each hand)



405x6 on Youtube SFW

405x6 on Youtube SFW

[mirroroferised]

Really strong deadlifts there. Looked almost easy for you.


If you type [youtube#]and put everything after the = sign in here [/youtube] it will embed the vid. Minus # I just did that so it would show the entire text

[Rajon25]

Really strong deadlifts there. Looked almost easy for you.


If you type [youtube#]and put everything after the = sign in here [/youtube] it will embed the vid. Minus # I just did that so it would show the entire text

Thanks and thanks! I pulled 595 for one good one and one shakey one a couple weeks ago and then took a couple weeks off. This is me easing back into a routine.

I have always (since I was 13) had a freakish talent for dead lift.

[Rajon25]

14 July 2014

Rest day

24 hour fast, no formal training scheduled.

[ajdahlheimer]

You're strong, brah. Nice sets. How tall are you btw?

[Rajon25]

You're strong, brah. Nice sets. How tall are you btw?

Thanks! I'm 5'8" - it is in my profile, not sure why it doesn't show up. I am built to pick up heavy things, I have a relatively short torso for my height.

[mirroroferised]

How often do you fast? I've read some others on here over the last year or so who also do it.

[Rajon25]

How often do you fast? I've read some others on here over the last year or so who also do it.

I fast on Monday and Thursday. Train Tuesday, Wednesday, Friday, Saturday and Sunday.

Generally
Friday is fun day - strong man stuff, olympic, whatever I feel like
Saturday is Shoulders
Sunday is Dead lift
Monday rest
Tuesday squat
Wednesday Chest (bench)
Thursday is rest

Like I said, I used to Crossfit and I also completed a GoRuck Challenge so I continue to half heatedly keep in that kind of condition (long distance rucking, high volume push ups and sit ups)

As my signature says i am a bit disorganized. I am kind of following a self written bastardized 5/3/1 + 5x5 + CrossFit + military style PT

I think my strength indicates I have good muscle mass beneath my thick layer of fat so I am concentrated on maintaining strength while reducing weight.

[Rajon25]

Sitting at my desk not eating lunch selfies 7/14 arm and calf.

[Rajon25]

Plan for 15 July 2014

Food:
meal 1 - Bullet proof coffee
meal 2 - 6oz cold cuts, low carb high fiber wrap, pear, peach and cup of almonds
meal 3 - 7 oz chicken and piles of vegetables
meal 4 - evening shake (casein protein or raw eggs, spinach, water, creatine, banana)

Training:

Don't have a lot of time today:

Definite:
5x5 Squat (255, 275, 295, 315, 335)

Extra credit:
Pull up / ring dip cuplet (3 and 3 10 rounds, vary grip on pull ups)
Front squat 4x10 135ish

[Plateauplower]

Strong lifts.

Im a big fan of the low carb fiber wraps, I can turn anything into tasty, low cal burrito type thing. I eat 1 or 2 of those a day trying to shed fat, the 10g of fiber seems to really help with the hunger control. Or maybe its all of the preservatives, they will not get moldy even when sitting on the counter for a month....Im probably internally mummified by them

What do you put in the coffee? I started putting coconut oil and whey inmine and its awsome. I would drink it black and save the calories but I just cant do it...gotta have some added flavor.

[Rajon25]

Strong lifts.

More or less. I downloaded the spreadsheet and it gave me an error and said my maxes were already too high for strong lifts and then Mehdi or whatever his name is emailed me 9 million times and I moved on. I just like the 5x5 rep scheme.

Im a big fan of the low carb fiber wraps, I can turn anything into tasty, low cal burrito type thing. I eat 1 or 2 of those a day trying to shed fat, the 10g of fiber seems to really help with the hunger control. Or maybe its all of the preservatives, they will not get moldy even when sitting on the counter for a month....Im probably internally mummified by them

I keep them in the fridge to make myself feel better. I pretend they might go bad.

What do you put in the coffee? I started putting coconut oil and whey inmine and its awsome. I would drink it black and save the calories but I just cant do it...gotta have some added flavor.

I recently upgraded my Orsterizer Classic "Bee Hive" blender to a Blendtec Classic Total Blender and I couldn't be happier.

My Bulletproof Coffee = roughly 8oz of coffee, 1 tbl spoon of Kerry Gold butter, 1 tbl spoon of unrefined, cold-pressed, virgin coconut oil and 1 scoop of whey protein. On the blendtec I just push the 'smoothie' button and it does the trick, with the old blender about 2 minutes (I also had to heat up the fats with the old blender to keep the coffee hot)

I use the back of a butter knife when I pour it out into a travel mug because it gets so foamy.

I like my coffee black usually but the above recipe kicks the pants off a $6 venti yeah-sure-its-not-milkshake from starbucks.

[Rajon25]

Almost to plan....

30/20/30 (air squats, pvc pass throughs, pvc overhead press) then squat 45, 135 10 each.

Squat 5x5 225, 245, 275, 285, 315 (easy)
Front Squat 4x8 135 olympic rack (not so easy)

Set 2 Depth OK



Set 5, bobbled and subsequently had a poor first rep, recovered, depth a little shallow?



Was just post dinner, only took 28 minutes for everything. Feel pretty exhausted.

[Rajon25]

Stress - highish, major release due Friday will probably delay. Peer review way less painful than anticipated.

Feels: happy enough, looking forward to lifting

Food Yesterday to plan added a protein bar and bowl of fruit with sunflower seeds post workout.

Food Plan today

M1 - bullet proof coffee
M2 - HF wrap with lots of good high fat italian meat, carrots, almonds
M3 - home made sweet and sour chicken and broccoli stir fry (the upside of being married to a teacher - her mood in summer)
M4 - protein shake with a fistful of spinach

Training Plan

Warm up: 30/20/30 then old man warm up
Main Lift: Bench Press 5x5 (145, 155, 165, 175, 185) - Haven't bench pressed in YEARS due to elbow surgeries, just being fat, lazy and drunk.
Accessory: Cindy (crossfit nonsense)

Cindy = 5 pull ups, 10 push ups, 15 squats (body weight) AMRAP (as many rounds as possible) in 20 minutes.

[Rajon25]

Stress - highish, major release due Friday will probably delay. Peer review way less painful than anticipated.

Feels: happy enough, looking forward to lifting

Food Yesterday to plan added a protein bar and bowl of fruit with sunflower seeds post workout.

Food Plan today

M1 - bullet proof coffee
M2 - HF wrap with lots of good high fat italian meat, carrots, almonds
M3 - home made sweet and sour chicken and broccoli stir fry (the upside of being married to a teacher - her mood in summer)
M4 - protein shake with a fistful of spinach

Training Plan

Warm up: 30/20/30 then old man warm up
Main Lift: Bench Press 5x5 (145, 155, 165, 175, 185) - Haven't bench pressed in YEARS due to elbow surgeries, just being fat, lazy and drunk.
Accessory: Cindy (crossfit nonsense)

Cindy = 5 pull ups, 10 push ups, 15 squats (body weight) AMRAP (as many rounds as possible) in 20 minutes.

Stuck to the meal plan, played super dad and kept the kids in the garage while I lifted. The one year old smacked me in the eye once while pushing a 135 warm up. The three year old was pretty useless keeping him at bay but I got creative and got work done.

Warm up was poop. benched the bar and then 135

Bench 5,5,5,4,3 (chickened out a little, have spotter arms but toddlers on the brain) 185, 195, 215, 225, 235
3 and 3 Pull ups and Dips 10 rounds

Finisher
40 yard walk with 140lbs atlas stone + 5 burpees 8 sweaty rounds.

Stuck with the diet plan.

[Rajon25]

Happy Friday Eve!

Thursday means fasting. The plan is no food and no training.

Heading to a small town festival this evening celebrating broiled chicken so the fast break shall be chicken.

[Rajon25]

Friday Rest - Ate OK

Saturday 5,5,5,4,3 Shoulder press 135,145,155,165,175 then 45lbs to failure (31) - Ate mostly OK, thew taco bell for dinner and a little ice cream cone.

[Rajon25]

Dead lift

10 x 225
10 x 315
8 x 405
6 x 445
2 x 495
1 x 595
1 x 600 (DNF)

Romanian DL
4x10 225

Banded DL
5x8 225 30lbs band

30 pull ups as fast as possible

Chain drag shuttle runs x4

Videos

Dead lift


Banded DL


Pullups (crossfit shirt but no kip, trying anyway


Chain Drags (harder than they look)

[Rajon25]

Monday

Rest day

also fast day.

Time to code, code away.

[Rajon25]

Hired a new coach.

Took a second rest day, wasn't feeling well. Got my old bicycle back from the shop took a hard 2 mile ride around my neighborhood. Gained 200 feet, lost 200 feet. Good times.

[Rajon25]

I love seeing how active this section is.

Felt like crap, didn't know my own body.

Squat 5x5 225, 245, 265, 315, 315
Front Squat 1x135 and then decided further lifting would do more harm than good.

2 mile walk with the family. Slow pace.

[Rajon25]

Stress high
Mood bad
Food high carb italian feast

Bench Press 45x10, 135x10, 185x8, 225x8 x3 x3 x3 x3 x3
Wide Grip Bench 4x10 135
Stright bar curls 4x10 45, 1x10 65, 1x8 85

Other

pushing kids on swings, 50 underdogs each so basically 100 15 foot shuttle runs for 10 minutes. It was just playing but wow was it a burner.

[Big_Sky_Guy]

What kind of coach?

[mirroroferised]

Stress high
Mood bad
Food high carb italian feast

Bench Press 45x10, 135x10, 185x8, 225x8 x3 x3 x3 x3 x3
Wide Grip Bench 4x10 135
Stright bar curls 4x10 45, 1x10 65, 1x8 85

Other

pushing kids on swings, 50 underdogs each so basically 100 15 foot shuttle runs for 10 minutes. It was just playing but wow was it a burner.

kids might just be the best cardio around

[Rajon25]

What kind of coach?

Personal trainer with a CSCS and great publications on strength. He has already cleaned up my dead lift.

[Big_Sky_Guy]

Good to hear