Mr.360's MetCon journal :: kennknee

[kennknee]

I got the nickname 360Juggernaut or Mr.360 from my online workout partners. I am a 36 year old Architect, and I happen to play ALOT of recreational sports.

My weapon of choice is the Volleyball. I play sand and indoor - year 'round. I also play softball, tennis, basketball, soccer, I run xtreme and road races, I even have golfed recently! All this on top of working out, working, and being the best I can be. I've made it a priority to be in the best shape of my life because my Dad died of a heart attack at the age of 34, and I'm not going out like that.

My mission is to be in tip top shape and be ready any time, for any challenge, any race, any game, any activity. I have coached both my daughters' soccer teams, I've been a State Championship winning High School Baseball Coach, I've taught HS PE/Wellness, and been the Athletic Director - ALL ON TOP OF KEEPING MY JOB AS AN ARCHITECT. That's what makes me Mr. 360! Anytime, anywhere, anything.

Here goes, I am open to all kinds of questions, suggestions, constructive crit welcome.


Saturday, 9/20/14
Time: 8:30am
Location: Anytime Fitness Crestwood
Mood: Very Good
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static
Burgener Warm Up with PVC
1. Down and Finish
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

Skill Transfer Work: With Bar Only
1. Snatch Push Press (SPP)
2. Overhead Squat (OHS)
3. Heaving Snatch Balance
4. Snatch Balance without a dip - basically a Snatch Drop
5. Snatch Balance with a dip

Weightlifting: Snatch



95lbs x 3 HPS (Hanging Power Snatch)
115lbs x 2 HPS
125lbs x 1 MS (Muscle Snatch)
125lbs x 1 MS
125lbs x 1 PS (Power Snatch)
125lbs x 1 PS
135lbs x 1 PS
140lbs x fail
140lbs x fail

MetCon: TIME
*14 min cap

3 rounds
50x DU's
400m Run
25 TTB

COMPLETE: 2 rounds plus 50xDU and 400m in 14:24

SUPPLEMENTS
This is pretty normal for me.
Preworkout: Infinite Labs Juggernaut HP, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support
Bed time: Infinite Labs Cyclo REM

[kennknee]

Monday, 9/22/14
Time: 5:30am
Location: Anytime Fitness Crestwood
Mood: Good
Weight: 194.2

Warm Up: Stretching - mix of ballistic and static + 500m Row

2 min Pigeon Stretch
2 min Couch Stretch

Skill Transfer Work: 10 min reviewing movements

MetCon: AMRAP - Rounds and Reps
*20 min AMRAP

30x DU
50x Medball Cleans (20)
30x DU
50x shoulder to overhead (75)
30x DU
50x Thruster (75)
30x DU
50x Wallballs (20x10ft)
30x DU
50cal Row
--------------------------
TOTAL = 1 complete round + 15x DU


SUPPLEMENTS
This is pretty normal for me.
Preworkout: Infinite Labs Juggernaut HP, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support
Bed time: Infinite Labs Cyclo REM

[kennknee]

Tuesday, 9/23/14
Time: 5:20am
Location: Anytime Fitness Crestwood
Mood: Tired
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

Spealler Warm Up
1. Arm circles, forward and backward
2. Huggers
3. Arms overhead + internal rotation
4. Torso Rotations
5. Hands on Hips Hula
6. Straddle stretch + half moon
7. Side to side straddle stretch
8. Deep lunge
9. Toe touches with deep squats
10. Leg swings

Weightlifting: Clean and Jerk

95lbs x 5
115lbs x 3
135lbs x 2
165lbs x 1
175lbs x 1
185lbs x 1 (Clean Only) would have been a PR
185lbs x 1 (Clean Only)
185lbs x 1 (Clean Only)
180lbs x 1 matches 1RM

MetCon: AMRAP - Rounds and Reps
*15 min AMRAP

5x CTB (Chest To Bar Pullups)
10x HSPU (Hand Stand Push Up)
15x KB Goblet Squats (53lbs)
--------------------------
TOTAL = 4 complete rounds + 5x CTB


SUPPLEMENTS
Playing in my VOLLEYBALL league tonight, maybe I can get some vid.
Preworkout: Infinite Labs Juggernaut HP, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support
Bed time: Infinite Labs Cyclo REM

[kennknee]

Wednesday, 9/24/14
Time: 5:45am
Location: Anytime Fitness Crestwood
Mood: Pretty good actually
Weight: 192.8

Warm Up: Stretching - mix of ballistic and static

Spealler Warm Up
1. Arm circles, forward and backward
2. Huggers
3. Arms overhead + internal rotation
4. Torso Rotations
5. Hands on Hips Hula
6. Straddle stretch + half moon
7. Side to side straddle stretch
8. Deep lunge
9. Toe touches with deep squats
10. Leg swings

Weightlifting: Back Squat and Cleans

135lbs x 10
185lbs x 6
195lbs x 6
210lbs x 6
225lbs x 5
245lbs x 3

135lbs x 3 PC
165lbs x 3 PC
185lbs x 3 PC
195lbs x 1 - new PR

MetCon: Time
*20 min cap

180x SU (Single Unders)
30x Wall Balls (20)
15x Deadlifts (185)
--------------------------
COMPLETE = 16:49


SUPPLEMENTS
I missed out on the new Juggernaut from Infinite Labs... gonna try the new Blade PWO next
Preworkout: Infinite Labs Juggernaut HP, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support
Bed time: Infinite Labs Cyclo REM

[kennknee]

Thursday, 9/25/14
Time: 5:55am
Location: Anytime Fitness Crestwood
Mood: Kinda tired
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

Spealler Warm Up
1. Arm circles, forward and backward
2. Huggers
3. Arms overhead + internal rotation
4. Torso Rotations
5. Hands on Hips Hula
6. Straddle stretch + half moon
7. Side to side straddle stretch
8. Deep lunge
9. Toe touches with deep squats
10. Leg swings

Weightlifting: Power Clean + 2 Squat Cleans

65lbs x 6 Cleans
115lbs
135lbs
135lbs
140lbs
140lbs
140lbs

Snatch High Pulls
105lbs x 5
105lbs x 5

MetCon:

I was gassed to be honest, so I cut it short...


SUPPLEMENTS

Preworkout: none
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support
Bed time: Infinite Labs Cyclo REM

[kennknee]

Saturday, 9/27/14
Time: 8:30am
Location: Anytime Fitness Crestwood
Mood: Pretty good
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

Spealler Warm Up
1. Arm circles, forward and backward
2. Huggers
3. Arms overhead + internal rotation
4. Torso Rotations
5. Hands on Hips Hula
6. Straddle stretch + half moon
7. Side to side straddle stretch
8. Deep lunge
9. Toe touches with deep squats
10. Leg swings

MetCon1: Time

3 rounds
10x cleans at 135lbs
10x box jumps at 24"
------------------------
TOTAL: 6:28

MetCon2: 21-15-9

Thrusters at 95lbs
CTB Pull Ups (chest to bar)
------------------------
TOTAL: 14:40

-------------------------------------------------------------------------------------------

Monday, 9/30/14
Time: 5:45am
Location: Anytime Fitness Crestwood
Mood: Good
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

Burgener Warm Up with bar only
1. Down and Finish
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

Then I took about 20 mins and just worked on repeating the snatch, over and over and over trying to create some muscle memory

Weightlifting: Snatch Balance

75lb doubles x 3

95lb doubles x 3

115lb triples x 2


SUPPLEMENTS
Giving the Blade Hurricane Punch a spin!
Preworkout: Blade Hurricane Punch, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support
Bed time: Infinite Labs Cyclo REM

[JohnButz]

Checking in 360! Keep us the awesome work!

[kennknee]

Checking in 360! Keep us the awesome work!

Thanks man. Trying to keep it real in here. Trying to get better everyday on the court and diamond. (volleyball and softball)

[JohnButz]

Tough game last night, my boys got rocked! Represent and bring this thing home for the Central Division 360!

[kennknee]

Love my Cards! Love October baseball.

[slumpbuster]

I was just thinking what an awesome thread, then this.
I'll give you the benefit of the doubt that you simply just don't know any better.

Guessing from all those double unders you are completing you have become rather proficient at them.

Love my Cards! Love October baseball.

[vol8615]

Sorry I am late to the part MR. 360! Great Video man

[kennknee]

Guessing from all those double unders you are completing you have become rather proficient at them.

Actually, I've had to really break it down. I was told to do 3 singles, then a double. Then progress to 2 singles and double. Now (and this is where I am at currently) a single then a double, a single then a double, etc.

Also, I have practicing doing them NOT looking in the mirror and making sure that I'm doing it by feel. So freakin hard. Seriously. I'm so white.

[kennknee]

Thursday, 10/2/14
Time: 5:45am
Location: Anytime Fitness Crestwood
Mood: Good
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

Burgener Warm Up with bar only
1. Down and Finish
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

Skill Work: Pull Ups

Weightlifting: Snatch

Snatch High Pull + Power Snatch = 1 rep
80lbs x 5 reps
90lbs x 4 reps
100lbs x 3 reps

80lbs x singles x10, with little rest
working on getting that form down


MetCon: AMRAP - Rounds
*12 min AMRAP

15x deadlifts @ 135
30x box jumps @ 24"
------------------------
TOTAL: 3 complete rounds + 12 DL

-------------------------------------------------------------------------------------------

Friday, 10/3/14
Time: 6:15am
Location: Anytime Fitness Crestwood
Mood: Tired
Weight: didn't check

MetCon: 5000km Row

29:40


SUPPLEMENTS
Starting Cyclo Tren
Preworkout: Blade Hurricane Punch, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support, Cyclo Tren
Bed time: Infinite Labs Cyclo REM

[JohnButz]

Looking forward to seeing how you like Cyclo-Tren Kenny!

[slumpbuster]

I know I'm so white also. I have to actually close my eyes and try to tune out background sounds because I need to feel the rhythm (which is really difficult for me because I have about as much rhythm as Steve Martin in the Jerk)

Actually, I've had to really break it down. I was told to do 3 singles, then a double. Then progress to 2 singles and double. Now (and this is where I am at currently) a single then a double, a single then a double, etc.

Also, I have practicing doing them NOT looking in the mirror and making sure that I'm doing it by feel. So freakin hard. Seriously. I'm so white.

[kennknee]

Cyclo Tren is legit! I am still only at 2 pills per day, wanted to ease into the 6! Still feeling it though.

Thursday, 10/9/14
Time: 5:45am
Location: Anytime Fitness Crestwood
Mood: Really Good
Weight: 193.8

Warm Up: Stretching - mix of ballistic and static
Tabata of 12" Box Jumps
20 sec of max effort
10 sec of rest
REPEAT for 8 rounds

Skill Work: (Stupid) Double Unders

10 mins - uggh. I feel like I'm getting worse at them... No, but seriously, I may need to adjust the length of the rope or something. I suck, but I leave a sweaty mess!!!

MetCon: Time

21-15-9
Thrusters @ 95lbs
Burpees
------------------------
TOTAL: 15:13

Cash Out: Toes-To-Bar

I guess more of a Toes-to-Elbows - As a scaled version of TTB, need to work on that hip flexion and not using arms.




SUPPLEMENTS
Hurraicane Punch is pretty darn good! 10 on taste
Preworkout: Blade Hurricane Punch, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support, Cyclo Tren, Cyclo Clenz
Bed time: Infinite Labs Cyclo REM

[kennknee]

Had a horrible brush with death yesterday. Oh my gosh felt so bad. Luckily, back at it today... and the Cardinals won last night on a walk off! Sorry John, and sorry Dustin, but I'm not sorry.

Thursday, 10/11/14
Time: 8:00am
Location: Anytime Fitness Crestwood
Mood: Good
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

10 minutes of practicing double unders. I actually did have a break through and rattled off like 15 in a row at one point. It did come without consternation.

Skill Work: Handstand Progressions

Handstand Walks
Handstand Pushups
Handstand Holds

MetCon: Time
*4 rounds for time

20x Push Presses @ 95lbs
15 TTB (Rx)
------------------------
TOTAL: 14:14



Thursday, 10/13/14
Time: 5:30am
Location: Anytime Fitness Crestwood
Mood: Much Better
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

10 minutes of practicing double unders. I actually did have a break through and rattled off like 15 in a row at one point. It did come without consternation.

Weightlifting: Bench Press

bar x 20 reps
135lbs x 10 reps

185lbs x 5 reps
195lbs x 5 reps
205lbs x 5 reps
215lbs x 5 reps
225lbs x 4 reps

MetCon: Time
*3 rounds for time

400m Run (Rx)
21x Hang Power Snatch @ 75lbs (Rx)
12x CTB (Rx)
------------------------
TOTAL: 16:58


SUPPLEMENTS
Went without a traditional PWO this morning. Did go with Infinite Force and added a little agmatine! BOOM
Preworkout: Infinite Force GRAPE and 1 microscoop Agmatine
Intraworkout: Same
Postworkout: Infinite Pro 100%Whey Peanut Butter, Infinite Labs Massport Grape, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support, Cyclo Tren, Cyclo Clenz
Bed time: Infinite Labs Cyclo REM

[slumpbuster]

That's ok Kenny, last night made up for it
Actually I was comming back from airport Monday night and turned on radio to listen to the game (bottom of the 9th) and this is what I heard "it's a line drive down the, it's gone" - I was like what the f is that all about - hate listening to games on the radio.
Hope everything is ok with the horrible brush with death.

Had a horrible brush with death yesterday. Oh my gosh felt so bad. Luckily, back at it today... and the Cardinals won last night on a walk off! Sorry John, and sorry Dustin, but I'm not sorry.
Thursday, 10/11/14
Time: 8:00am
Location: Anytime Fitness Crestwood
Mood: Good
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

10 minutes of practicing double unders. I actually did have a break through and rattled off like 15 in a row at one point. It did come without consternation.

Skill Work: Handstand Progressions

Handstand Walks
Handstand Pushups
Handstand Holds

MetCon: Time
*4 rounds for time

20x Push Presses @ 95lbs
15 TTB (Rx)
------------------------
TOTAL: 14:14



Thursday, 10/13/14
Time: 5:30am
Location: Anytime Fitness Crestwood
Mood: Much Better
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

10 minutes of practicing double unders. I actually did have a break through and rattled off like 15 in a row at one point. It did come without consternation.

Weightlifting: Bench Press

bar x 20 reps
135lbs x 10 reps

185lbs x 5 reps
195lbs x 5 reps
205lbs x 5 reps
215lbs x 5 reps
225lbs x 4 reps

MetCon: Time
*3 rounds for time

400m Run (Rx)
21x Hang Power Snatch @ 75lbs (Rx)
12x CTB (Rx)
------------------------
TOTAL: 16:58


SUPPLEMENTS
Went without a traditional PWO this morning. Did go with Infinite Force and added a little agmatine! BOOM
Preworkout: Infinite Force GRAPE and 1 microscoop Agmatine
Intraworkout: Same
Postworkout: Infinite Pro 100%Whey Peanut Butter, Infinite Labs Massport Grape, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support, Cyclo Tren, Cyclo Clenz
Bed time: Infinite Labs Cyclo REM

[JohnButz]

Checking in man! Redbirds are looking good and so are your workouts. I don't like to hear about a brush with death though, what happened man?

[kennknee]

Checking in man! Redbirds are looking good and so are your workouts. I don't like to hear about a brush with death though, what happened man?

It was a really weird migraine'ish want-to-scoop-my-eyeballs-out kind of feeling for about 3 hours on Sunday. I've never had a migraine, but that's what I imagine it's like. Went away and nothing now. Just felt like death for a few hours it seemed.

[slumpbuster]

They suck, when allergies are really bad deadlifts feel like death from the congestion+rush of blood (I just chalk it up to the lack of space in my skull do to my enormously large brain *that's my story and I'm sticking with it)
Sorry about your Cards (and by sorry I mean I'm ecstatic)

It was a really weird migraine'ish want-to-scoop-my-eyeballs-out kind of feeling for about 3 hours on Sunday. I've never had a migraine, but that's what I imagine it's like. Went away and nothing now. Just felt like death for a few hours it seemed.

[JohnButz]

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