ABS diet

O.k o.k it's been a while since i posted i'm a lazy git at heart.

Been trying this diet called the abs diet and things are going o.k.

Pics from week one

Jordan Jovtchev

Just WOW!!

Handstands

Hi

To be honest i was getting really frustrated there, it was like i had a mental block to being upside down, i relaxed a bit looked at the instructional videos at www.crossfit.com and also a few on youtube and im getting there.

Latest practice



Hoping to eventually kick into a free handstand and hold it for 10 secs!

BUSTER

Supplements

What am i on???


Creatine, whey, Waxy maize starch, Tribulus terrestis??

Nope

Fish oil 12 caps a day (keep them in the freezer) this was recommneded to me by guys and gals of crossfitcs and brandxmartialarts

Vit c 1000mg Don't know why, think it may do me some good

Magnesium 600mg Before bed, heard of MG's role in tetestorone and muscle relaxant so thought what the heck why not


All of these can be purchased cheaply and i think they keep me feeling o.k

Give them a try

BUSTER

19/2/08

Been working on handstands against a wall, magaed to pull off about a two second free handstand at the gym today, training's coming along nicely.

16/2/08 SAT BODYWEIGHT

BODYWEIGHT

I’ve been thinking about this for while now, I was planning in using myself as a human guinea pig for a month and seeing the effects of bodyweight only work, it means being creative with workouts, a month of pushups and situps would drive me insane!, so im thinking hindu squats, spidermans, incline, decline , piked, handstand, dumbbell heads, wide, narrow, tablemakers, hindu squats, wall squats, damm regular squats, lunges, jumping lunges, split lunges, backwards lunges, burpees, mountain climbers, becks burpees, bridging forward and backwards, pull-ups, kipping, l-sits, tucks, messing around on rings (a ring section could take a week!), roll outs, good old fashioned sprints and hill climbs, static work, maybe try and get50 honest pushups at the end of the month

My reasons on doing this was looking at old school programmes and seeing the breadth of gymnastic work there, other inspirations come from sources such as RossBoxing, people telling me I suck at pushups!, and also to prove that with the minimum of equipment so much can be achieved, also I need to focus on the one thing right now I’m jumping around a lot!

I think the month is sufficient time to experiment maybe I will try a month of O lifting or KB only work next, ill keep you posted!

Stay tuned

BUSTER

15/2/08 FRI FUN

Wullie and Me

Lap around park to warm up, carry equipment to work out area (this was a work it in itself!)

Waiters walks uphill (unsure of distance, Wullie??) one arm come back down hill swap then when other guy comes back other arm, weights where 8,12 and 16kg KB’s, I think this sucked, didn’t seem to bother Wullie too much though!, coming down the hill is harder than going up

We used another hilly part of the park to do a timed event up the hill and back with 15kg sandbag in zercher carry, 9kg medicine ball in overhand grasp and 2 16kg kb farmers walk, time was Wullie 5min 45 and me 5 min 40.

Humped gear back to the car but sandbag fell off my shoulder so after we had dumped the stuff in the car I suggested a sprint to the sandbag the loser walking back with it, well lets just say I had a nice relaxing stroll back to the car!

Played about with some pushup ladders 1-5, hindu pushups, normal, spiderman, fists, finger tips, incline, got 100 reps and finished.

Played about with KB’s, crush curl and press, seated Russian twists, seated snatch and clean and jerk, bottoms up presses and flips, saxin side bends, tried juggling, there is now large holes in the park, need I say more!

Nearly forgot Wullie got his first handstand against a wall! and i left my camera at home, bugger!

Good session really enjoyed it.

7/2/08 Thurs

Just some stretching and a little handstand practice today.

I really like this book, it has stretches for indicdual bodyparts as well as routines that you can follow.

6/208 WED

16KG Kettlebell

C&J L and R x 1
One pullup (all kipping)

C&J L and R x 2
Two pullups

C&J L and R x 3
Three pullups

C&J L and R x 4
Four pullups

C&J L and R x 5
Five pullups

Time:5min 40secs

(might try two rounds of this next time)

1min one arm swing 32R
1min plank
1min one arm swing 25L
1min push up plank
1min one arm swing 25L


1,2,3,4,5 Spiderman pushups
1,2,3,4,5 Normal pushups
1,2,3,4,5 Dumbell head pushups
1,2,3,4,5 Sit through pushups

60 reps total

4/2/08 Hard & Heavy

Warmup

1000mtr ROW
Damper 4
Time: 4min 16seconds

Front squat 20kg (40pd) 2x5
Deadlift 20kg (40pd) 2x5
60kg (132pd) x2

Workout

Deadlift 80kg (176pd) 5x5
2 minutes rest between sets

Shoulder press 35kg (77pd) 5x5
1 minute rest between sets

Farmers walk 2x15kg
Time: 1min 20 seconds (not to failure)

Plank hold: 1min 15secs
.................................

Being reading Dan John's ebook from the ground up and this prompted me to make soem changes, instead of trying to train 5 on 2 off i will train

Hard and Heavy
Rest
Hard
Rest
Rest
CrossFit
Rest

Rest may be of an active nature i.e swimming, stretching or some LSD work

I feel i can manage to train 3 days a week and stick to it.

I would reccommned anyone to read Dan John's book, its FREE!

30/1/08 I SUCK

O.k it's official i suck at diets!! Granted i lasted two WHOLE days without a single bit of chocalate or junk passing my lips and then today it went down hill, you see theres been a sweet shop at the bottom of my road for about 10 years and i never been in it once and when i heard it was closing i thought i really should go and get something and keep it to my cheat day which i was planning on having on Sat, so a SMALL qurter pound of liquirce swirls later i walk out of the shop with the intention of not eating them until Sat, get on the bus to go and see the girlfriend and theyre in my pocket calling me, i think no ill have a Zoned meal and it will be o.k, have my Zone meal and still they scream at me and then CLICK

Quarter pound of liquirce swirls
Double cheeseburger with fries and bannaa milkshake
Steak pie with creamy mash potaoto
Massive helping of chocalte cake with condensed milk
Crisps and lindor chocys

I'm a BAD BAD man

I think i need to find a btter appraoch to dieting, im a sugar junkie at heart, the search continues!

BUSTER

P.s i did swim today,does that in some way make my evil less evil??

29/1/08

Grace

Clean and Jerk dead
x1 16kg KB
30 reps

Time: 7min 55 secs

Snatch Practice 5 L 5 R

Plank Time: 1min 28secs

28/1/08

Cindy

Complete as many rounds in 10 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

5 rounds

Plank hold time: 1min 23 seconds

Second day of the Zone diet, going well.

26/1/08

Well here goes, i'm finally going to get off my arse and try my best with the Zone diet, everybody who's on it seems to report how good it is so it needs trying, i will post my findings.



No more chocaltae and crisps

21/1/08

Modified Elizabeth

21,15,9
2x10kg dumbell clean
pushups

Time: 11min 23 seconds

19/1/08

Not bad figures since i have been a lazy sod for a while, this lets me work out my 5 rep max for 5x5 strength training, thanks to Davie from CrossFitCS.com for a great day's training.

19/1/08

This is Amanda's first ever CF WOD, think the gal done good, she's a STAR!

17/1/08 MAN FLU

It's offical im dying! (well it bloody feels like it!)

15/1/08

Skill work

Straigh plam shot

50 l 50 r

Warm up 800mtr run

WOD

25 thrusters 2 x 5kg
25 palm shots
25 pullups sub bag squats
25 palm shots
25 broad jumps sub 16k kb swings
25 palm shots
Time: 8 min 57 secs

(had to sub kipping and broad jumps as i had a massive pain in my abs??)

14/1/08

Warmup
1000mtr row damper4
time 4min 27secs

Squats

20kg x 10
25kg x 10
40kg x 20

(Depth was a little shallow on last set need to be deeper)

shoulder press

20kg x 8
30kg 5x5

9/10/08 WOD

AMRAP 10ish Minutes (we had problems with the timer)

5 push ups
10 kb swings 16kg
15 squats (to stool)

Wullie 7 rds

Aaron 8 rds

First WOD of the New Year