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1 Man 1 Garage Log


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#1 1Man1Garage

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Posted 28 December 2015 - 06:55 PM

This is just a log that I hope to keep up with and keep myself honest.  In 2015 most of my workouts were at a YMCA 3/4 days a week doing athletic conditioning classes or rowing if I couldnt make the class.  In all honesty I've felt like the past 2 or 3 years prior to 2015 I was on a workout roller coaster.  I would train hard for one thing or another for 3 months and then I would stop, making excuses as to why I couldnt workout.  In 2015 I worked out a lot more and only was hindered by sickness, and about 20 days of laziness.  

 

This is why I want to do a log.  I plan to continue 3 days a week of athletic conditioning and maybe throw in a bit of swimming, but I want to add in 2/3 days a week to become stronger.  I want to do WODs or at least practice my olympic style lifts.  All of this is well and good to talk about but I need something to keep me honest and this is where I hope the log will help me.

 

This year I joked that I worked out so I could eat.  I'm the type that would put in a solid hour workout, and then kill 6 donuts, or a bag of candy, or have 2 slices of cake at the office party, or while on vacation I would have a 4X4 animal style at In n Out (luckily I dont have those in SC).   I want to change that and it starts today.  I've always liked starting my NY resolutions the week before to try end the year with the habits that I want to go into the next year with. 

 

Jan1 2015- 208#

Dec 28 2015- 196#

2016 Goal Weight-  Floating around 178-182#

 

I would like to earn my Trifecta running the Spartan Races.  I've run the Sprints the past 3 years but have made excuses for not running the Super or the Beast.  I'd like to change that in 2016.  While running the Sprint I'd like to be in the top 10% of Charlotte runners overall, each year I've done better and finished somewhere in the top 20% so I think the 10% is hard, but achievable goal.

 

All of this or some of this might not fit into the Logs area- but this is my LOG so BACKOFF!

 

Happy New Year EO3


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#2 Stu

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Posted 28 December 2015 - 07:10 PM

Lol ! I don't want no trouble !

I have found that for me, keeping a log has made the difference . It's that dam accountability thing ! This is your log so let it rip any way you like .
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Sua Sponte ! Now Get off my lawn ! :angry:


#3 1Man1Garage

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Posted 28 December 2015 - 08:18 PM

12/28/15

 

YMCA Class-  16 Exercises (2x) 1 mintues each

Mix of cardio, squats, shoulders, upper body movements



#4 Spartan Tough

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Posted 28 December 2015 - 10:45 PM

Welcome to the community

Arooooo
That which doesn't kill me....didn't try hard enough!

#5 Jumper

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Posted 29 December 2015 - 09:16 AM

Cobber, put whatever you want in your log. I'm a big believer in consistency, and plugging away on here helps with that.
Give it death!
Does it hurt? Good. Get it done.

#6 Poppy G

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Posted 29 December 2015 - 10:12 AM

Yarp.. Logs make you accountable,

I think one of my logs was about having at it at the christmas party lol...


My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#7 VidaMD

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Posted 29 December 2015 - 12:43 PM

Logs are funny that way. You'll notice many them turn into conversations with self and random strangers. It's a great way to stay accountable, get some
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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#8 theDonnybrook

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Posted 29 December 2015 - 06:08 PM

Welcome, again.  Like Vida said, Get Some!



#9 1Man1Garage

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Posted 30 December 2015 - 01:16 AM

22:31- 1.9 mile night Ruck with 4 Bricks (20/25# total weight).

3x
5-155# (all the weights I got right now)
5-pull ups
5- 95# power cleans (Last 2 sets at 115#)

1 small loop with a sprint down the last stretch

Does anyone else add in Rucks for their warm up or cardio?
This was really just to get me back in the movements. The classes and focus last year was high reps low weights. This year I want to work up to high reps large weights.

Plan on adding a set of 35s in the near future. Working on researching good warm ups and WOD style workouts. The squat stand built this past weekend worked great!

#10 1Man1Garage

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Posted 30 December 2015 - 01:17 AM

Thanks for the warm welcome everyone. Looking forward to being a contributing member of EO3.

#11 DustoffDave

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Posted 30 December 2015 - 01:31 AM

The nice thing about accountability through a log is that it will help level out that roller coaster, and there are a bunch of folks on here with a lot of great knowledge to assist along the way!  So, dig in and enjoy!


There's no comfort in growth, and no growth in comfort.


#12 1Man1Garage

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Posted 31 December 2015 - 02:09 AM

Rest Day

 

Went to see a sports doc to get my shin splints and the right arch of my foot worked on

 

Be back at it tomorrow.  Last workout of 2015



#13 Amontgomery78th

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Posted 31 December 2015 - 05:26 AM

Hey Welcome 1 Man.  Echoing the others the accountability of these logs is surprisingly helpful.   I find my self being more honest with these logs than I usually am with my self.  

 

I am actually adding ruck marches to my training next year.  Distance and pace is the key too them.  I do them on my days off alternating them with my distance running.  

 

You should look at what your goals are for this next year and try to work it in based on that.  That's how I work it at least.  

 

 


Does anyone else add in Rucks for their warm up or cardio?
This was really just to get me back in the movements. The classes and focus last year was high reps low weights. This year I want to work up to high reps large weights.

 


It is not a matter of if something bad happens.  That is living in denial that evil exists.  It is a matter of when something bad comes knocking at your door.  Will you be ready?

 

-Me

 

"The sheep pretend the wolf will never visit, but the sheep dog lives for that day."  

 

-Lt Col Dave Grossman


#14 Stu

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Posted 31 December 2015 - 12:39 PM

I too plan to incorporate much more rucking into my program this year . Being under the ruck taps into a very different side of my strength within . Or I could say , it smoked my ass in a whole different way , lol

Sua Sponte ! Now Get off my lawn ! :angry:


#15 1Man1Garage

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Posted 31 December 2015 - 10:12 PM

Last Day of the Year.  Felt super busy but I told myself and all of you I would get it in!

 

Warm Up:

2 min JR

50 Body Weight Squats

40 Body Weight Lunges

30 Sit Ups (w/ Abmat)

20 Slam Balls (20#)

10 KB Swings (25#)

1min JR

 

Workout:

30-20-10

Row Calories

Bar Jumps ( I haven't built a box yet so next best thing)

Situps

Pushups

Dead Lifts (155#)  * All the weight I have (Thank Goodness)

* In all it took me 20:54*  I'll try to get this setup for the end of January and see if I can bring the time down to 18:30/19:00

 

The Dead lifts were harder then I had expected, I haven't done them in awhile and thought that 155# would be a good weight to start with, looking back I probably should have gone 10/15# lighter so that I wouldn't have to break them up as much as I did in the first 2 sets.

Cool Down:

1 lap (approx 400/500m)

Rolled out the legs and arch of my foot

 

I just made this up on the fly and I thought it wouldn't be as hard as it was.  I think in general I'll just need to work on my cardio and stamina when performing this type of workout.  I'll also keep DL as this was one area that slowed me down a lot. I need to read some articles on how to program/ create my own workouts so on days I don't have anything planned and I don't find a WOD I have the equipment for I can make my own.

 

 

I own a scale that "calculates" Body Fat-  Although I don't think it's close to 100% accurate- I feel as thought if I'm using the same scale then at least it should be relatively the same each time.

Jan 1 2015- 208 31/32% Body Fat

Dec 31 2015- 199 24/25% Body Fat

2016 Goal Weight-  Floating around 178-182#  (Under 20% Body Fat)


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#16 steviesch

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Posted 01 January 2016 - 12:52 AM

First day of the year! Keep it going One. Man
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#17 Stu

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Posted 01 January 2016 - 01:04 AM

A great finish to 2015 ! 

 

1Man , sounds like you challenged yourself , beat the hell out of yourself , and am now devising more methods of devastation to unleash upon yourself . Doesn't get much better than that , me thinks .

 

Rock-n-roll ! and Happy New Year !


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Sua Sponte ! Now Get off my lawn ! :angry:


#18 1Man1Garage

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Posted 02 January 2016 - 03:18 AM

Took a rest day of sorts.  Felt those DLs for sure.  

 

I did the parent workout today-  lots of chasing, crawling, squatting to lift, and 1 arm holds.  Tomorrows another day to get one in!


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#19 VidaMD

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Posted 02 January 2016 - 07:12 PM

The parent WOD - that's a tough one and the recovery is a bitch!


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#20 steviesch

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Posted 02 January 2016 - 07:56 PM

There is no recovery;0)
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