Insert Motivational Phraseology Here - KShea's Log

[KShea]

Stats
Age: Pre-BB: 32 -->Post BB: 32,
Height: 5-8
Weight: Pre-BB: 210-->Post BB: 197 lbs (-13 lbs)
Bench: Pre-BB: 305 e1RM -->Post BB:290 e1RM (-15 lbs),
Squat: Pre-BB: 395 e1RM -->Post BB:370 (-25 lbs),
Dead: Pre-BB: 455 e1RM-->Post BB:425 (-30lbs),
WPU: Pre-BB: N/A-->Post BB: 242 (N/A),
1 Mile:Pre-BB: 9:37-->Post BB:7:28 (-2'09"),
5k: Pre-BB: 36:10-->Post BB:28:30 (-7'40"),

Plan:
-Base Building first, as written. (starts @ post #1, ends page #4)
-Operator w/ Black Pro (Cycle 1 starts page #4)

Base Building:
Week 1/Day 1:

SE 3x20
BW Lunges
DB Floor Press (35 lbs)
Plate Shrugs (45lb plate in each hand)
BW Inverted Row
EZ Bar Push Press (50lbs)

30 seconds rest between exercises
2 minute rest between sets

All reps completed without stopping to rest...

Day 4 challenge for 2x20 SE day: No rest between sets and different movements...

Week 1/Day 2:
LSS - 2.59mi in 30 minutes

I cramped up bad in the last 8 minutes. Refused to stop jogging but I was moving much slower than I was even at a slow pace. Never slowed down to a walk, though. Finished all 30 minutes.

[Green2Blue]

Nice lifts, you're strong. Looking forward to the log.

[KShea]

Nice lifts, you're strong. Looking forward to the log.

Thanks for stopping in and showing support for my fat ass

Week 1/Day 3:
Another 30 minute run. I was a lot more sore than I thought I would be, but I managed to keep the exact same pace as yesterday but more consistent throughout. Given this wasn't an all out run and really low intensity steady state, I'm happy with matching yesterday's pace.

[KShea]

Week 1/Day 4:

SE Circuits/2x20

Hang Cleans (bar [45lbs])
Box Jumps (24 inches)
Kettlebell Swings (35lbs)
BW Inverted Rows
BW Push Ups

First set was no rest between movements. Second set I had to added 30 seconds after the box jumps and about a minute after the BW Inverted Rows. I also had to break the Inverted Rows up into 2 sets of ten with about 8 seconds of rest between them.

My body is TIRED. Goes to show how badly I needed this kind of work in my training. Adaptations will occur, but I'm not upset with my current progress!

[KShea]

Week 1/Day 6:

Ex60 minutes

Decided to see what I could do. Set two goals... don't stop at all was priority one. Finish 60 mins with a pace better than 12:30/mi without being totally gassed at the end was goal #2.

I achieved both.

60 minutes, 5.02 miles, 11:56/mi

Hell yeah!!

[KShea]

Week 2/Day 1 (8):

SE Circuit, 3x20 (supposed to be 3x30, which I started with every intention to hit... then I realized I put my big boy points on and chose some badass movements... So I got smart and bumped it down a touch)

BW Lunge
One Arm KB Swings (25 lbs)
DB Renegade Rows (20 lbs)
DB Floor Press (30 lbs)
EZ Curl Bar Push Press (40 lbs)

I did 30 seconds rest between lifts, except the third set where the last three movements were more like 45 seconds rest.

The only thing I changed was Renegade Rows... I only did 8 reps/side instead of 10/side... I picked too heavy of a weight and instead of being smart and going to grab a lighter DB, I kept going with what I had.

These SUCKED. But I felt great after. But I was about this | <---- | close to yacking. I walked to the garbage can and dry heaved three times.

It was kind of fun, actually...

Week 2/Day 2 (9):

E @ 40 min

Did 40 minutes, 3.52 miles, 11:25/mi pace.

It's amazing how fast I'm improving. Went from 11:37/mi pace for both 30 min runs last week and 11:56/mi pace for a 60 min run last week to 11:25/mi pace for 40 mins. Granted, today was on a treadmill, but I'd be ready to argue that's harder to run on. It was boring as hell. Damn weather.

[KShea]

Week 2/Day 3 (10):

Ex40m

3.75mi, 40 minutes, 10:40/mi.

Last week, for 30 minutes, I ran an 11:37/mi pace. I am almost a full minute better in one week... And I was not huffing and puffing at the end of the run. I felt great. I improved on yesterdays pace by 45 seconds/mi as well. I'm very surprised at how fast these results are piling up.

[KShea]

Week 2/Day 4 (11):

SE Circuit 2x30

DB Squeeze Press (40lbs)
BW Inverted Row
BW Lunges
2 Hand Kettlebell Swing (35 lbs)
Military Press (40 lbs)

Did 30 seconds rest between exercises and 2 mins between sets. Little struggle but felt good.

[KShea]

Week Day/Day 5 (12):

Recovery day... So I did a light walk on the treadmill (inclined) for 10 minutes and sat in the sauna for a bit...

Also, because I'm feeling good and wanted to see where I was at, I warmed up and then put 225 on the bench to rep out...

Previous to my beginning this, I'd hit 225 for 12-16 (depending on the day) fairly easily...

Today? 8.

Yup... Conditioning focus is already catching up to me.

But I've also lost 6 pounds since I started.

[KShea]

Week 2/Day 6 (13)

Ex70m

5.96mi, 11:44/mi, 70 min... didn't stop. Almost got ran over by a woman who didn't look at she was turning, almost went on the sidewalk and then yelled at me as I kept going on and ignored her...

But otherwise that was a quality session.