Winterizing the bees

Thank goodness for the gloves. Found 6 stingers. Still got stung twice. Maybe need to reconsider this hobby.

Salade Lyonnaise

Tasty but eggs cooked too long. Also dressing didn't come up as a creamy pink as was in the instruction photos.

082412

6am
5 rounds max reps
205 bench, strict pullups
6/11
5/9
4/7
4/7
4/6

Strength Foundations

Based on our chat I think incorporating a mix of two weightlifting programs (Rippetoe's STARTING STRENGTH and Wendler's 5/3/1) would be a great way for you to incorporate a balance of strength and cross-training components to lean down.  I still use a mix of these programs today and continue to see gains (strength, size, and leanness) without injury.  

My recommendation would be for you to commit 4 to 6 weeks on the program below.  

Before I get into it, the one main variance compared to what you're doing today is that it doesn't incorporate any "cardio" in the form of jogging.  You currently use running to get cardio and burn calories.  If you do these workouts the right way you will get your "cardio" and burn more calories but get the upside of building muscle and releasing beneficial hormones (HGH) that don't release from cardio.  It's a two-for-one special.  Plus, jogging will increase body stress and increase likelihood for injury.  

Just try something different for the 4-6 weeks and if it doesn't work then you can always go back to your current routine...no harm in giving it a shot.  So here's the workout plan. 

Workout 1

Strength Exercise

Squat

3 sets of 5 reps (weight TBD)

FOCUS: Deep depth and knees apart.  Avoid shifting your body weight to toes at bottom and think about driving through your heels. 

Assistant Exercises

5 rounds of 20 reps alternating between the two exercises

One-legged squat (or air squats) & Situps

Workout 2

Strength Exercise

Standing Military Press with Barbell

3 sets of 5 reps (weight TBD)

FOCUS: Elbows in front. Clear the head and poke head back through to push full extension.

Assistant Exercises

5 rounds of 15 reps alternating between the two exercises

Pullups & Dips

Workout 3

Strength Exercise

Deadlift

3 sets of 3 reps (weight TBD)

FOCUS: Think the reverse and repeat coming up...1. Solid back (flex abs to stabilize), 2. Ass out, 3. Drag bar down thigh, 4. Past knees then lower with legs.  Pick up in reverse order...Legs first, then once bar crosses knees extend the back. 

Assistant Exercises

5 rounds of 15 reps alternating between the two exercises

Back Extensions & Toes-to-Bar (or leg-lifts from a captain's chair)

Workout 4

Strength Exercise

Bench

3 sets of 5 reps (weight TBD)

Assistant Exercises

5 rounds of 15 reps alternating between the two exercises

Pullups & Pushups

The weights are TBD because the goal is to keep adding weight every time you do that exercise.  The first time you do each of these refrain from adding more weight to get to failure, instead, just follow the plan and add more weight the next time you do that exercise...it's a slower progression but it is the smart and safe way to do it.  Trust me. 

The key is to rest at least one day between workouts...it is the recovery that makes you stronger and keeps your joints happy.  You should also focus on walking more if you can.  It's by far the best exercise to stabilize energy utilization. 

Oh, and the FINAL two pieces of advice...EAT WELL and SLEEP.  These are critical and #1 before any workout plan routine.  I recommend cutting out any pasta, bread, cereal and oatmeal (even whole grains.)  Instead eat more meat, veggies, fruit and nuts. Sleep at least 8 hours...go to bed early. 

Give me a call if you have any questions.  I hope you do decide to give this a shot if even for 1-month...what's there to lose by trying something different.  I think you'll have fun seeing the gains in strength and body composition and your overall energy levels.  And I'm happy to let you use the gym at the crib if you want. 

081913

Floor wipers
50
25-20-5
30-10-10

Doubleunders and jump rope

Cooking outside just got better

081612

300
21:50

080712

6a
Sprints
190
170
150
130
100x5

080513

Press
160
3-3-3-3-3

115
10-10-10

RIP, commemerative VA plate.

Delicious bloody mary, now with an extra olives

Tradition of IPA in Falmouth

Hangin out...

Hope momma is cooking up my favorite dish.

Good old Hendricks

The Green Monstah

Starting books at the same time means finishing them at the same time

One more paleo book in the...er...books.

Inbox zero

...for now

080312

Squats
235 4-4-4-4
185 10-10-10

Max pullups 30

080112

6am

Bench
205 5-5-5-5

5 rounds
15 pullups
15 pushups

062812

Cindy
20

062612

6am
At Sheraton
5 rounds
20x 50# dumbbell swings
20x pushups

062412

Squats
280
3-3-3-2

062112

5 rounds 135#

5 cleans
5 press
5 front squat
5 rdl
5 bent over rows

Desperate times...

061812

5 rounds
10 pullups
20 double unders
5 deadlifts 225#

061612

Squats
185 6-7-8-9-10

Bench
225 3-3-3-3-3

Squeaky wheel gets the oil

Third pair of shure headphones. Lets see if these last more than 14 months.

071312

6am
sprints
190 x7
100 x1

Grasslands

Summary...humans are idoits and we're fucked without native grass.

071012

Squat
225 no belt
4-4-4-4-4

Deadlift
275 no belt
4-4-4-4

070812

5 rounds
Max reps pushups/strict pullups

8/14
7/12
6/10
4/8
5/7

070512

With Vince

Squat
275 3-3-3-3-3

Press
165 3-3-3-3-2

3 rounds
15 pullups/15 dips

070312

Cindy esque
20 rounds in 25 min

T-Mobile, T-No-Mobile

No service @ 252

070112

Cindy 20 (in 25 min)

062212

Squat
315 1-1-fail
295
275

Press
180
175 fail
155 3
165 2
155 4
160 3

Max pullups 31

Will I beat the rain?

Not so happy

061912

6am

Bench
230 2-2-2-2-2-2-2

2 rounds
20 pullups
20 pushups

061712

Squat
275 3-3-3-3-3

5 rounds
25 squats with 20# vest
20 situps

Max rep pullups 30

Throw Back

Thanks, Dean

What is it?

Grey skies

An omen to the day ahead in Atlanta?

Yes.

Trump Chopper

061412

5 rounds
135#
5 reps of...
Cleans
Press
Front squat
Rdl
Bent over rows

060811

Bench
245 1-1-1
250

5 rounds
15 pullups
15 pushups

060612

Squat
305 1-1-1-1

5 rounds
20 body squats with 20# vest
20 situps

Peekaboo

060312

Press
175 1-1-1-1

5 rounds
15 pullups
15 ring dips

060112

6am

Deadlift
295 6-5-4-3

5 rounds
15 toes to bar
15 back extension

Food Comes Full Circle

053012

Fran 7:15

Thrusters unbroken

032812

Bench
220 3-3-3-3-3

5 rounds
15 pullups
15 pushups

052612

Squat
270 3-3-3-3-3

Press
165 3-3-3-3-3

Max pullup
33
Drunk 24

052512

6am

5 rounds

5x with 135#
Clean
Press
Front squat
Rdl
Bent over row

052012

Squat
Work set 300 1-1-1

Bench
Work set 215 5-5-5

Max pullups 30

051812

20 rounds with 20lb vest

5 pullups
10 pushups
15 squats

051512

Squat
270 3-3-3

Press
170 3-3-2

Max pullups 33

Tough Mudder

3hrs and a blown hammy by Kaz...done!

050512

20 rounds
5 pullups
10 pushups
15 squats

Wasnt i just here?

042912

Lynne (with Dean)

9/14
7/11
5/7
5/8
5/7

Ring pushups
15
8

050212

6am

Squats
225-2
265
285
300

210 10-10-10

Basketball cancelled

Due to dinosaurs

042712

Squats
Work set 265 5-5-5

Press
Work set 160 5-5-5

Max rep pullups 30

062412

6am

5 rounds
5 power cleans
5 presses
5 front squats
5 rdls
5 bent over rows

bees

Girls

042212

Squats

185 5

225 2

245 1

265 1

285 1

300 1

205 8-10-10

Press

135 2

155 1

175 1

185 fail

115 10-10-10

041812

6am

10-min Cindy with weight vest
10

041512

Squat
Work set 260 5-5-5

Press
Work set 155 5-5-5

3 rounds
15 pullups
15 dips

Darwin

It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.

041312

6am

Bench
185x3
205x2
225x2
245x1 and one long net
155 10-10
165 10

Clean and jerk
135
185
205
225 fail

Deadlift
225 10-10-10

040912

Squat
185 x3
225 x2
255 x2
280 x1
300 fail
185 10-10-10

Press
135 x3
155 x2
175 x2
180 fail
115 10-10-10

040712

CJ
185
205
225 failx2

Deadlift
225 10-10-10

Max rep pullups 31

040312

6am

Squats
185x3
225x3
250x2
275x2
295x1
185 10-10-10

Press
95x5
115x3
135x3
155x2
165x2
175 fail (push press x2)

033012

C&J
135
185x2
205x2
225x1
235fail

Deadlift
235x10x3

Weighted pullups/pushups
10/15 x3

040112

bench (200)/pullups (strict)
7/13
5/10
5/8
5/8
6/7

Pullups max rep Kip
15
13
13
Pushups max rep
22

imagine

032712

5 rounds

5 power cleans
5 push press
5 front squats
5 rdls
5 bent over rows

032512

squats
225x3
245x2
265x2
275x1
185x3x7

press
135x3
155x2
165x2
105x3x10

032312

300
21:37

031912

Cindy 10min with 20lb vest
10

D's B's

Setup

Rusty's at 252

Black Keys

Oh, and Sam has a tattoo

031512

Cindy 20

030212

6am
100 burpees

022812

6am

Sprints
200x7

022512

Fran with 45# dumbbells
~9min

022312

6am

Sprints
200x7

022012

5 rounds (6?)

5 cleans
5 push press
5 front squat
5 rdl
5 bent rows

021712

Cindy-20

021412

6am

Sprints
7x200

Snap out of it

021212

Squats
225-2
245-2
265-2
285-2
295-1
205-10-10-10

Press
115-3
135-2
155-2
Push press, jerk 165-5
115-10-10-9

020812

Bench
185-3
205-2
225-2
235-1

165-10-10-10

Deadlift
225-3
275-2
325-2
345-2

225-10-10-10

Inbox Zero

020412

Squat

225-2
245-2
265-2
275-2
280-2

190-10-10-10

Press
135-2
155-2
160-2
170-1

115-10-10-9

020212

6am
5 rounds max rep 200 bench and strict pullups

9/11
6/8
5/7
4/6
4/6
3/5

013012

6am

Squat
225-2
245-2
255-2
265-2
275-2

190-10-10-10

Press
135-2
155-2
165-2

110-10-10-10

012412

6am

Press
135-2
155-2
165-2
170-1

012212

Bench

185-2
205-2
215-2
225-2

185 10-6-4

PAMERAI

012112

Squats

185-2
225-2
245-2
265-2
275-2
185-10-10-10

011512

DR

5 rounds
135#
5 cleans
5 push press
5 front squat
5 RDL
5 bent over row

~20 min

011312

DR

Cindy 20 (1 per min on the minute)

011112

6am

Squat
225 2
245 2
255 2
265 2
185 10-10-10

Press
135 2
155 2
165 2
170 1
105 10-10-10

010812

5 pullups strict
5 ring dips
15 air squats

15 rounds