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Thread: jf rugby log

  1. #1591
    Throbbing Member jamalfudge's Avatar
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    Front squat
    55x10
    110x10
    135x5
    225x5
    265x3x3

    OHP
    110x5
    135x5
    165x4x4

    Pull ups
    15

    Happy 4th everyone. I'm off for 10 days. I'll probably get a lift in but just to work off my indulgences until I return.
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  2. #1592
    Throbbing Member jamalfudge's Avatar
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    Back at it today. I was pretty active on my time off, but still overdid it with food and drink. Decided to start a fast, last meal was Saturday at 1pm. Might end it tonight or tomorrow depending on how I feel. Haven't been super hungry but when I see/smell food I imagine really digging in.

    Squat
    55x10
    110x10
    135x10
    225x5
    275x3x3 wanted 10x3 on the minute but hammy was a little tight, guess I didn't rest it enough last week.

    OHP
    110x5
    135x5
    145x3x8

    Pull ups
    20 these felt great, think I lost a little weight in the last few days, it is crazy how much of a difference 5-10 pounds makes with pull ups

    Overhead squat
    45x5
    65x5x2
    75x5x3 did these on a whim since I ended my squat session early.
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  3. #1593
    Throbbing Member jamalfudge's Avatar
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    30 minute run, resuming from 2 weeks ago

    Pull ups
    30

    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1

    Ended my break from food yesterday afternoon, 51 hour fast. I ballooned up to over 250, now hovering around 245. I thought I'd have gained a bunch of water weight back overnight because yesterday was the first day I "craved" water since Saturday, but much to my surprise, a lot of the bloat has gone. Ideally I'd lose another 20ish pounds but have to keep my discipline with food. Going to try intermittent fasting...skipping breakfast at least and having my first meal at lunch. We shall see.
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  4. #1594
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    4x8

    Good morning
    135x10x2

    Hip thrust
    225x10
    315x10x4

    10 minute kettlebell cardio vid

    Feel like IF worked pretty well yesterday. Wasn't terribly hungry, ate around 2 just a little bit, felt satiated until around dinner time. Might've had more carbs than I wanted (some leftover bread and crackers w/chili) but didn't go anywhere near overboard. Was 250 at bedtime, 245 when I woke up before going to the bathroom, wtf?
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  5. #1595
    Throbbing Member jamalfudge's Avatar
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    Front squat
    55x10
    110x10
    135x5
    185x5
    225x5
    255x2x5

    OHP
    110x5
    135x5
    155x3
    175x1
    195x0
    135x10

    OHS
    65x5x2
    85x3x5

    Pull ups
    20

    Double kb row w/55s
    2x10
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  6. #1596
    Throbbing Member jamalfudge's Avatar
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    35 minute run

    Pull ups
    30

    Dip + double kb squat complex w/55s
    Reverse pyramid from 10 reps to 1
    Might've done the 6 rep set twice

    Either way, still been consistently dropping weight, feels like I'm in ketosis. I feel great but definitely my ability to push hard has taken a hit, feel like the "hard" endurance has gone down a bit. Real test will be this weekend, and if I can remain disciplined. I feel great though, even if I don't maintain my momentum from this week I'll definitely take it easy.
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  7. #1597
    Throbbing Member jamalfudge's Avatar
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    Squat
    55x10
    110x10
    135x10
    225x5
    255x5x3

    OHP
    110x5
    135x5
    165x3x3
    135x6

    Endurance sucked ass today. But I think I knocked myself out of ketosis this weekend. Weird.

    Pull ups
    30
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  8. #1598
    Throbbing Member jamalfudge's Avatar
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    Yesterday afternoon:

    Deadlift
    135x10
    225x8
    275x5
    315x5
    365x2
    365x5x3
    315x10


    Today:

    25 minute run, got about 2/3 of the way in, at a higher pace, then felt a little calf tweak. Hopefully a few days' rest does it.

    PUll ups
    30

    Dip/double kb complex w/45s
    Reverse pyramid from 10 reps to 1
    Did this in 12 minutes, was rough but still managed.
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  9. #1599
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    4x8

    Good morning (with softish knees)
    135x10
    155x8x3

    Hip thrust
    225x12
    295x10x4


    10 minute kettlebell video
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  10. #1600
    Throbbing Member jamalfudge's Avatar
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    Front squat
    55x10
    110x10
    135x5
    185x5
    225x3
    265x3x3

    OHP
    110x5
    135x5
    155x2
    165x1
    175x1
    185x1x3

    Pull ups
    20

    Hang power cleans
    135x5x5
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  11. #1601
    Throbbing Member jamalfudge's Avatar
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    Squat
    55x10
    110x10
    135x5
    225x5
    275x5x3

    OHP
    110x5
    135x5
    165x3
    185x1x5
    135x10

    Pull ups
    25
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  12. #1602
    Throbbing Member jamalfudge's Avatar
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    Yesterday:

    Deadlift
    135x10
    225x5
    275x5
    315x5
    365x3
    405x1x5
    365x5


    Today:

    Pull ups
    30

    Dips
    3x10

    Walking double kb deadlifts w/55s
    1x20 steps
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  13. #1603
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    4x10

    Hip thrust
    225x10
    295x10x4

    Good morning
    135x10
    165x8x3

    20 minute kb video
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  14. #1604
    Throbbing Member jamalfudge's Avatar
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    Front squat
    55x10
    110x10
    135x5
    185x5
    225x5
    275x1x5

    OHP
    110x5
    135x5
    165x3
    190x1x3

    Pull ups
    20

    BB thrusters
    135x8x3
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  15. #1605
    Throbbing Member jamalfudge's Avatar
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    Squat
    55x10
    110x10
    135x10
    235x5
    285x5x3

    OHP
    110x5
    135x5
    165x2
    190x1x3
    165x3

    Pull ups
    20
    Authorities said...best leave it...unsolved
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  16. #1606
    Throbbing Member jamalfudge's Avatar
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    Hill run
    25ish minutes, didn't use too much of a fore-foot stride, taking it easy on the calf

    Pull ups
    30

    Dip/double kb squat complex w/45s
    10 reps - 1 rep
    This took only 10 minutes, record time but felt like I rested more than usual?

    Calf raises
    A bunch
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  17. #1607
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    3x12

    Good morning
    135x10
    185x8x3

    Hip thrust
    225x10
    325x10x4

    10 minute kettlebell vid
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  18. #1608
    Throbbing Member jamalfudge's Avatar
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    Front squat
    55x10
    110x10
    135x5
    185x5
    225x5
    275x1x8 on the minute

    OHP
    110x5
    135x5
    165x2
    190x0 missed lift
    95x8 BTN
    105x5x3 BTN

    Pull ups
    20
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  19. #1609
    Throbbing Member jamalfudge's Avatar
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    35 minute run, same as before, kinda slower pace

    Pull ups
    30

    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1

    Walking single leg double kb deadlift w/45s
    2x16 steps total

    Woke up feeling pretty lean, lightest I've been in 3 years. Definitely recommended low carb intermittent fasting for anyone who has been thinking about trying it. Only downside is endurance suffers with too little carbs, but my guess is if you're doing any kind of competition you can adjust accordingly. My goal right now is to trim some pounds.
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  20. #1610
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    295x5x3

    OHP
    110x5
    135x5
    165x2
    190x1
    165x3
    135x8

    Pull ups
    20
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  21. #1611
    Throbbing Member jamalfudge's Avatar
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    35 minute run

    Pull ups
    30

    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1 done in 11 minutes
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  22. #1612
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    3x12

    Good morning
    135x10
    185x8x3

    Hip thrust
    225x12
    335x12x3

    Paused deadlift
    225x5
    275x5x2
    Forgot to mention I did deads Monday afternoon but it was a less than stellar session

    10 minute kettlebell vid
    Feel toasted after this...
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  23. #1613
    Throbbing Member jamalfudge's Avatar
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    Front squat
    55x10
    110x10
    135x5
    185x5
    225x3
    245x3
    265x3
    245x5
    Did these w/raised heel, just to check in to make sure I wasn't missing anything anymore. Don't think I was. Actually felt a little more strain on my hammy with these.

    OHP
    110x5
    135x5
    155x3
    175x1x2
    155x5
    These felt like garbage again. Maybe I'm overdoing it on Wednesdays but kinda feel like maybe a deload is in order soon.

    Pull ups
    20

    Double kb clean and press w/55s
    5x5 on the minute
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  24. #1614
    Throbbing Member jamalfudge's Avatar
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    jamalfudge is online now
    Hill run
    Just one hill today, kinda felt like calf wasn't gonna hold up so ended it early

    Pull ups
    10x3 on the minute

    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1 Done in 9 minutes

    10 minute kettlebell vid...
    Authorities said...best leave it...unsolved
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  25. #1615
    Throbbing Member jamalfudge's Avatar
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    Deadlift
    135x10
    225x5
    315x5
    365x3
    405x1x3
    335x10
    Authorities said...best leave it...unsolved
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  26. #1616
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
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    Hill run
    Big hill x 3

    Pull ups
    30


    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1
    10 minutes

    Calf raises
    A bunch
    Authorities said...best leave it...unsolved
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  27. #1617
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    4x10

    Good mornings
    135x10
    205x8x3

    25 minute kb video

    Tried to do banded standing hip thrusts, didn't quite work out how I liked. I'd like an alternative to BB hip thrust that I can do at home but until then I guess I'll go back to what works.
    Authorities said...best leave it...unsolved
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  28. #1618
    Throbbing Member jamalfudge's Avatar
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    jamalfudge is online now
    Squat
    55x10
    110x10
    135x5
    245x3
    295x3x10 on the minute

    OHP
    110x51
    135x5
    165x3x3
    95x8x3 BTN

    Pull ups
    30
    Authorities said...best leave it...unsolved
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  29. #1619
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,254
    Rep Power: 105683
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    jamalfudge is online now
    Hill run
    3x plus a little distance. Been trying to get back into the intensity of the hills and less focus on distance.

    Pull ups
    30

    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1
    10 minutes

    Calf raise
    A bunch
    Authorities said...best leave it...unsolved
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  30. #1620
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,254
    Rep Power: 105683
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    jamalfudge is online now
    Squat
    55x10
    110x10
    135x5
    225x5
    275x3
    315x3x3

    OHP
    110x5
    135x5
    155x3
    175x2x3

    Pull ups
    15
    Authorities said...best leave it...unsolved
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