Moose's SOF (A&S 2013) - Nutrition & Training Excursion

[moosedahgoose]

06/08/2013 - Saturday

Macros: 3,525
P: 200
F: 125
C: 400

Workout(s):
A.M. - S.S. Run [46:40]
P.M. - Lift
Bench (bar) - 185x5 | 185x5 | 185x5 | 185x5 | 185x5
Front Squat - 135x5 | 185x5 | 225x2 | 225x2 | 225x2
OHP (db) - 65x8 | 70x6 | 75x4 | 75x3 | 80x1
Deads - 225x5 | 315x5 | 325x6 | 335x7 | 345x8
Rows - 185x8 | 225x5 | 225x5 | 225x5 | 225x5 | 225x5

Supps - Calves / Shrugs

^Felt a little weak (mostly my legs). Revamping my bench routine. The dumbbells aren't translating well to the barbell.

Plan for Today:
Calories ~ 3,000
Workout - Bike/Hike & Recovery

Barrel Trolley - Belgian White:



Sam Adams - White Lantern:



Long Trail - Belgian White:



Allagash White:



On Tap for today: Victory Hopdevil & Weihenstephaner: (no luck on the hunchback)

[LCFCFOX]

Nice, I had a Weihenstephaner last night and really enjoyed it.

[moosedahgoose]

06/09/2013 - Sunday

Macros: 4,324
P: 242
F: 128
C: 551

Workout - Bike Ride (nothing serious)

Plan for Today:
Calories ~ 2,800
Workout - Tempo Run + Jump Rope + double-unders

Going to knock down my calories to 2,800 and try to be more consistent in hitting that #.

Nice, I had a Weihenstephaner last night and really enjoyed it.

Was pretty good. Might look to trying some more hefes in the future. HopDevil wasn't bad, still developing a taste for IPAs though.

[moosedahgoose]

06/10/2013 - Monday

Macros: 2,315
P: 212
F: 59
C: 234

Workout - Dynamic + Plyometrics/Calisthentics
5 Rounds of 5:00
I. air squats + dive bombers
II. turkish get-ups + one-leg single-arm rows (30lbs)
III. thrusters + bodybuilders
IV. pistons + diamond push-ups
V. burpees + tuck jumps

Plan for Today:
Calories ~ 2,800
Workout - [Heavy] Lift (Squat priority, 5x5 bench (bb) @ 190, deads, rows, OHP)

Looking for a squat PR this evening.

"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself." ~ John Bingham

[InItForFitness]

Hey man, just did a quick browse of your last few posts and am noticing serious calorie intake flactuations.
Are you on a new plan or something, or just having some off days?

[moosedahgoose]

06/11/2013 - Tuesday

Macros: 2,422
P: 204
F: 82
C: 217

Workout - Lift
W/U {KBS @ 55 x10; Pull-ups x5; Push-ups x10; Lunges x5} x3

Bench (bb): 190x5 | 190x5 | 190x5 | 190x5 | 190x5
Squat: 225x8 | 275x3 | 295x2 | 315x1 | 335 - failed
Rows (bb): 230x5 | 230x5 | 230x5 | 230x5 | 230x5
Dead: 225x5 | 385x3 | 390x3 | 400x3 | 410x3 | 420x3
OHP (dbs): 65x5 | 65x5 | 65x5 | 65x5 | 65x5

^ Disappointed about the squats. Bench felt like butter. Deads @ 420 for 3 - hoping for another PR soon. Need to bring my other 2 up with it. I do everything raw (no belt), may consider implementing. Also will be heading out for 2 weeks (work) this Saturday - plan to do some reprogramming upon my return.

Plan for Today:
Calories ~ 2,800
Workout(s):
A.M. - S.S. + Roll/Mobility
P.M. - Sprints (400mx6 | 800mx3)

Hey man, just did a quick browse of your last few posts and am noticing serious calorie intake flactuations.
Are you on a new plan or something, or just having some off days?

I have been finding myself constantly obliged on the weekends, thus I go over on my calories (bad excuse, but life happens). I like to bank some calories throughout the week, so I have more to play with on the weekends. Never let it conflict with my performance.

I have also adjusted my daily calories to 2,800 since I will no longer be rucking/swimming weekly (maybe once monthly).

[moosedahgoose]

06/12/2013 - Wednesday

Macros: 2,977
P: 204
F: 105
C: 304

Workout(s):
A.M. - S.S.
Run @ 8:45 [20:00] + Roll/Mobility [10:00]

P.M. - Sprints
2.0 mile bike ride w/u
800m @ 2:47 w/ 3:00r
400m @ 1:25 w/ 1:30r
400m @ 1:24 w/ 1:30r
400m @ 1:26
5:00r
800m @ 2:45 w/ 3:00r
400m @ 1:27 w/ 1:30r
400m @ 1:25 w/ 1:30r
400m @ 1:25
1.5 mile bike ride c/d

^Very happy with the sprints. Felt good (as good as sprints can). Actually hit the splits I wanted. Need to reintegrate core work afterwards.

Plan for Today:
Calories ~ 2,800
Workout - Lift & WoD {squats; pull-ups; dips; clean/burpee WoD + wildcard WoD (KBS, wall-climbs, + toes2bar)}

Weighed in the AM @ 217.5

[moosedahgoose]

06/13/2013 - Thursday

Macros: 2,824
P: 226
F: 100
C: 255

Workout - WoDs
W/U {pull-ups x5; push-ups x10; lunges x5; KBS @55 x10} x3

Part I:
Squats ---- Pull-ups ----- Dips
245x8 ---- +12.5x8 ---- +12.5x8
245x8 ---- +12.5x8 ---- +12.5x8
245x8 ---- +12.5x8 ---- +12.5x8
245x8 ---- +12.5x8 ---- +12.5x8
245x5 ---- +12.5x8 ---- +12.5x8
245x4 ---- +12.5x8 ---- +12.5x8

Part II:
10 Rounds of Cleans @ 95lbs x5 & Burpees x10 [15:10]

Part III:
21-15-9
KBS @ 65lbs
Box Jumps @ 24"
Knees to Elbows

^Destroyed after this. Initially had wall-climbs planned for part 3, but my body was finished. Last one was done at a slower pace. Hopefully I'll be able to get one last lift in on Saturday before I head off on Sunday. Not feeling too 'fresh' today for any good training, but shall see how the day progresses.

Plan for Today:
Calories ~ 3,000
Workouts: Recovery Run + (possible) Agility/Speed

[Makween]

Three WoDs is brutal, no wonder you're feeling destroyed! Workouts looking good though man. Is that a new record on the cleans / burpees? Last I could see was 15:23.

[moosedahgoose]

Three WoDs is brutal, no wonder you're feeling destroyed! Workouts looking good though man. Is that a new record on the cleans / burpees? Last I could see was 15:23.

The three WoD scheme is working well for me. The first is for grind - good reps, not time. Then the C&B WoD and wildcard are for time. I never do kipping or any of that other XFit jazz. I just write my own WoDs and go by feel.

Yeah man 15:10 is the new bar to beat. Was very suprised too. I gave a lot of consideration to not even doing it after those squats.

[InItForFitness]

Program is looking brutal man!
Congrats on the PR too!

[moosedahgoose]

Program is looking brutal man!
Congrats on the PR too!

Thanks man. It is killer. Been checking yours out as well. You should have some more time in a few days huh?

Can't wait to reporgram my training come July.

[InItForFitness]

Thanks man. It is killer. Been checking yours out as well. You should have some more time in a few days huh?

Can't wait to reporgram my training come July.

Mine's a joke compared to this **** haha.

Exactly a week from today.
Was supposed to be tommorow, but good ole Corp had to weenie me one last time and charged me 4 leave days instead of special libo last time me and the old lady went to see her family, so I got screwed out of those days for terminal.

All good though, they can't stop time.
Not like I can complain much anyways, already fully checked out, just gotta swing in next week and get my DD-214

[moosedahgoose]

06/15/2013 - Friday

Macros: 2,015 (before beers)
P: 185
F: 75
C: 150

Workout(s):
10 mile bike ride
400m repeats @ 1:42 w/ heavy jump rope (60 xsingle | 15 xdouble-unders) x6

Plan for Today:
Calories ~ 4,000
Workout - long walk/bike ride before I travel for business

^Cool workout, my legs were killing me from Thursday. Going to try to update this log over the next 2 weeks (mostly on my phone). Unsure about the workouts and nutrition. We shall see.

[psychodiver9]

Had a hopside down last night. Was legit. Also tried a Kona that was infused with passionfruot. Gross

[moosedahgoose]

Had a hopside down last night. Was legit. Also tried a Kona that was infused with passionfruot. Gross

No dice on either one here. Any thoughts on Dog fish head Black&Blue

"best beer I've had in my life."

Any thoughts anyone?

[psychodiver9]

No dice on either one here. Any thoughts on Dog fish head Black&Blue

"best beer I've had in my life."

Any thoughts anyone?

had both at Bonefish. Will look for that dogfish

[moosedahgoose]

had both at Bonefish. Will look for that dogfish

Gonna try the black and blue. His claim is worth the questioning.

Will report back.

[moosedahgoose]

Gonna try the black and blue. His claim is worth the questioning.

Will report back.

Beer was alright. Not really worth the cost/reputation (in my opinion).

Will give weekly updates this Sunday and next Sunday. Schedule/connectivity is proving to be a hassle.

[moosedahgoose]

Retuned. Talk about a dead zone (no wifi, connectivity, signal whatsoever).

Plan on returning to my training and nutrition (2,800 for the rest of the summer), but going to reset my lifts tomorrow [5x5]. Looking at Bench - 195, Squat - 245, Deads 385, Row - 205, and OHP @ 65s.

I am down to 214, interested to see where my strength is at.

[psychodiver9]

Welcome back

[moosedahgoose]

Welcome back

Thanks man. I am very excited to get back after it. A little nervous about where my strength will be, but excited nonetheless. I've got some catching-up to do on everyone else and their progress.

[moosedahgoose]

07/02/2013 - Tuesday

Macros: 2,550
P: 210
F: 112
C: 175

Workout [5x5] - w/u {5 pull-ups, 10 push-ups, 5 lunges (r/l), 10 KB-swings @ 45} x3

Bench: 195x5 | 195x5 | 195x5 | 195x5 | 195x5
Squat: 255x5 | 255x5 | 255x5 | 255x5 | 255x5
Seated MP (DB): 65x5 | 65x5 | 65x5 | 65x5 | 65x5
Dead: 385x5 | 385x5 | 385x5 | 385x5 | 385x5
Row: 225x5 | 225x5 | 225x5 | 225x5 | 225x5

Dead-hang pull-ups x 22 (just for S&Gs)

Pretty happy with where my strength is at. No movement was particulary hard to hit 5x5. The deads took a lot out of me, but the weight/motion felt very smooth.

Now looking to regroup this month with the same performance based programming, but have been/am continuing research other options (Sheiko, Texas method, Cube method, 5/3/1, etc.).

Very glad to be back at it.

[Makween]

Welcome back

[moosedahgoose]

07/03/2013 - Tuesday

Macros: 2,977
P: 204
F: 105
C: 304

Workout(s):
A.M. - S.S. Run [22:32] @ 7:50 mile pace
P.M. - Speed & Agility (rope, ladder, progessions, etc).

Plan for Today:
Calories: 3,000+
Workout: WoDs

Went to a BBQ last night some my cals were before beers. Didn't get too crazy, however, lost a foot-race, so a little disheartened. Going to see WWZ today and another BBQ. Going to be a long weekend...

Happy 4th everyone (heinous stache pic to celebrate):

Welcome back

Thanks man.

[moosedahgoose]

07/04/2013 - Thursday

Did not track (for freedom).

Going to take the weekend off from counting. Planning a lift on Saturday. Going to go for some 3RMs, probably an 8-5-5-3-3 scheme. Suprisingly had some DOMS after Tuesday's lift.

Still messing around with programming ideas. Heading out to Texas (Austin) at the end of this month for training with work, so looking at August being the potential start of anything new.

Really digging this song right now:

[moosedahgoose]

07/06/2013 - Saturday

Worst lift of the year. I'm was fielding an issue for work, so I had to call it after the Rows. I set-up 405 for deads didn't even attempt.

Bench - 185x8 | 195x5 | 205x3 | 225x1 | 230x1
Deads - 225x5 | 315x5
Rows - 225x5 | 225x5 | 225x5

Planning to start my new program Monday (75% sure it'll be Sheiko).

Also have a nice WoD I wrote for tomorrow (Giza). I am DDing tonight, so no chance of booze interfering.

fitting song:

[psychodiver9]

Sheiko ftw!

[moosedahgoose]

Sheiko ftw!

I knew you'd approve.

Sadly, I will not be starting today. A buddy (6'1 - 155lbs) is in town for the month and has recently started SS. He asked if I could work with him Mon-Wed-Fri until he leaves.

I will be using this time to get back into the loop of things and approach either Sheiko or 5/3/1 with proper foundation. I will also no longer "bank" calories, or cycle them due to events/etc.

Plan for Today:
Calories: 2,800
Workout: Lift (Workout A w/ minor adjustments)

[moosedahgoose]

07/08/2013 - Monday

Macros: 2,533
P: 223
F: 101
C: 183

Workout - Lift

Warm-up:
Dynamic Stretching
Pull-ups x10
Dips x10
KB Swings @ 70 x10
Lunges x20

Squat: [10 Sets]
225x5
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
225x5

Bench: [10 Sets]
185x5
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
185x5

Deads: [5 Sets]
225x5
315x5
405x3
415x3
425x3

Pull-ups:
BW x12
BW x10

Main focus was to help my buddy with Starting Strength, while mixing in my own thing. Honestly, it felt pretty good. Going to continue to work on structuring while I assist him.

Plan for Today:
Calories: 2,800
Workout: 6x400m sprints + Core + 3 mile S.S.