View Full Version : Dan's Alpinist Training Log

Daniel Labuz
10-08-2008, 02:02 PM
If anyone doesn't know what an alpinist is then one thing I can tell you is that they climb mountains, without oxygen or sherpa support, technical rock/ice routes, stocked camps, and without fixed lines. This is my definition, the term Alpinist is very subjective I've come to realize.

Notable Alpinists: Alex Lowe, Reinhold Messner, Mark Twight (www.gymjones.com founder), Jeff Lowe, Yvon Chouinard, Steve House, Colin Hayes, Barry Blanchard, and my favorite Jerzy "Jurek" Kukuczka (I'm Polish after all!).

Some back history as nobody knows me (20 years old, 6'2", 159lbs):

I started training to become an alpinist after watching Man vs. Wild (About year and half ago) and seeing Bear Grylls climbing over outcrops and such without ropes or anything (at least that's what it looked like). I then read his book about climbing Mount Everest, and I was hooked all I could think about was to climb mountains (and still do, it's an addiction at this point).

Started training seriously last winter by running a lot and pull ups. Terrible training I know! But since built a pretty nice gym in my garage read up on a lot of different types of training and read up on nutrition like a fiend.

These days I make up my own training schedule and it's based very similar to workouts done on www.gymjones.com and www.mtnathlete.com, two sites I have the daily schedule read multiple times. In fact, I get almost all my ideas from them, so I have to give an infinite amount of credit to Mark Twight and Rob Shaul who own Gym Jones and MtnAthlete respectively.

Well enough of that let's get to today's training that was done!

October 8, 2008 – Core Strength, SMMF (Single Movement Mind F---(not sure if you can swear but you get the idea)

Warm Up: 2 Rounds: Row 500m <2:00 (1:56, 1:54.9), 10x 50# KB Swing, 10x 50# KB Goblet Squat, 10x Back Extension, 5x GHD Sit-up


(1) Work Up to 1RM Turkish Get-Up (KB or Barbell)
Stats: 1RM effort – 4x30# KB, 3x35# DB, 2x45# DB, 1x45# BB, 1x50# BB (Couldn’t Press, weak 1 arm press!)

(2) 50 Get-ups with each arm (100 total) with 20# DB.
Finished at 29:20

Cooldown: 50 Calories Airdyne

Thanks, hopefully someone takes an interest in these workouts. Most of them take an hour to and hour and half long depending if I overshot my abilities or not. This one took just under an hour I believe so it worked out good today.

Derek Simonds
10-08-2008, 05:42 PM
Welcome to the forum. I will enjoy reading your workout log. The SMMF is an interesting concept.

I think you will find that most of swear on this forum we just try and keep it a little under control. :D So I would say great start.

Daniel Labuz
10-09-2008, 01:37 PM
Well that's good because I'm not one to refrain from swearing, haha!

Anyways, Thursday is always a Rest day for me regardless how it falls in my schedule due to the fact I have class from 10am-9pm with only a few hour breaks here and there.

Type - Recovery, Rest, WEIGHT 159lbs.

Workout: Rowing at school

Stats: 20 Minutes, 2:36/500m, 205 calories, 145 AHR, 21 s/m, 3846m

Anyways, I guess this wasn't the best time to start a training log due to the fact that I'm leaving until Tuesday to the Adirondacks to get some hiking in.

Mountains I plan to hike: Marcy (http://www.summitpost.org/mountain/rock/150394/mount-marcy.html), Whiteface (http://www.summitpost.org/mountain/rock/150581/whiteface-mountain.html), PitchOff (http://www.summitpost.org/mountain/rock/150967/pitchoff-mountain.html#chapter_4), and Maybe another depending on time.

I will keep track of various statistics, AHR, MHR, elevation, mileage, and weight in pack (I plan to put between 30-40# in pack while going up the mountains so I can get some pack experience in).

See you Tuesday!

Daniel Labuz
10-13-2008, 08:54 AM
Great weather up in the Adirondacks, but unfortunately had some trouble. Did get to go up Mt. Marcy on Saturday, and came back yesterday. Bummer but, not much you can do about a broken toe!

October 11, 2008 – Mt. Marcy, Endurance

Hiked up Mt. Marcy in about 3 hours it was 3h:10m on my watch but I had a few delays in the beginning so really don't know how long, also I got lost on a ski trail for 30 minutes. I was moving really fast good thing I didn't get lost haha., 167 AHR, 193 MHR observed, 7.4 miles to summit, about 3300ft elevation, 15 miles overall round trip.

Started at 8:45am (I think) and got back at 3:50pm. I barely remember going up, but I do remember my toes being numb 95% of the time (Due to it being 45-50 degrees and my feet soaked the whole time from wearing VFF). Only took a 3 minute break for a candy bar at 1 hour because I had no breakfast at all and didn't eat anything since 4pm the day before.

Stayed at top for about an hour and 30 minutes. Descent was slow due to the fact that I had Vibram Five Fingers on, so it hurt a little going down. Didn't time descent as I wasn't worried about that, just making sure I didn't get hurt. Which of course I didn't, but ironically back at camp I was looking for fire wood and smashed my foot off a rock and ended up messing up my right big toe. I can go 15 miles up and down a mountain but get laid out by a rock at camp! Awesome!

Rested all day Sunday and drove back home last night. Going to see how my toe feels and will make up something to do so I don't feel guilty taking Friday (Pretty much) and Sunday off!

Daniel Labuz
10-13-2008, 11:33 AM
October 13, 2008 – Recovery, Core/Upper Body Strength

Warm Up: Stretch A LOT


(1) C2 for 30 minutes @ 75-80% MHR. Stats: 2:17.3/500m, 6556m rowed,382 calories, 158 AHR, 21s/m

(2) 3 Rounds of: 5x 30# KB GHD Press each hand, 5x 105# Bench Press, 10x Dips, Rest 1 minute

Total time: 47:15

Legs still stiff, but better after the rowing!

Daniel Labuz
10-14-2008, 01:20 PM
October 14, 2008 – Power Endurance, Metcon

Warm Up: 5 minutes easy pace (<2:10/500m) row

Wall Ball/Ball Slam:
50-40-30-20-10 reps of each
1st round looks like: 50x Wall Ball @ 20# @ 10ft target followed by 50x Ball Slam @ 20# etc.
Time: 16:53

Had to do a short workout today due to school work due tomorrow, gave me a hard time for sure! Got this from www.gymjones.com (http://www.gymjones.com/schedule.php?date=20080916)

Daniel Labuz
10-15-2008, 12:07 PM
October 15, 2008 – Strength

Warm Up: 45# 55# 65# 75# sets of:

6-Way BB Complex courtesy of Gym Jones (Don’t let go of the bar, rest between each sets as needed):

6x Hang Snatch +
6x OHS (Last set Front Squat @ 75#) +
6x Back Squat +
6x Good Morning +
6x Bent-over Row +
6x Deadlift


(1) 5x3 Back Squat with 1 minute active rest in between sets
Loads: 135x3, 155x3, 160x3, 165x3, 135x3

(2) Active Rest:
1. Sit-ups:26
2. Ring Pull Ups:13
3. Push-Ups on Push-Up Board:21
4. 50# KB Swings:10

(3) Total time: 36 minutes


Didn't feel the squat today, almost bailed on the 165# 3rd rep, but stuck it and was pretty much beat after it, could barely get the KB moving. Much needed recovery due tomorrow.

Daniel Labuz
10-16-2008, 12:57 PM
October 16, 2008 – Recovery, Flexibility. Weight 164lbs.

20 Minutes on a Plyo ball doing various exercises for flexibility.
Stats: 23 minutes, 126 AHR.

Daniel Labuz
10-17-2008, 01:23 PM
October 17, 2008 – Strength

Warm-Up: 2 rounds: 500m row <2:05 (1:54.1,1:55.7), 5x Rotator Scarecrow @ 5# plates


(1) 3x10 Shoulder Dislocates @ 3” diameter, 10’ PVC
(2) Work up to 100% 1RM OHS
Loads: 10x45,7x55,5x60,5x65,3x75,2x85,1x95
(3) 5x3 OHS @ 80% 1RM (75#), rest 60 seconds between sets

Cooldown: 50 Calories Airdyne

Total time: 1:01

I got the Rotator Scarecrows from Mtnathlete (http://mtnathlete.com/id254.html) and shoulder dislocates from Gym Jones (http://www.gymjones.com/schedule.php?date=20081015)

All in all was a good session, wrists and shoulders are a little painful but nothing too bad, wish I could've done 100# with the OHS but was afraid I was going to rip my left forearm in half trying to keep the barbell above my head while squatting, haha.

Daniel Labuz
10-18-2008, 09:15 AM
October 18, 2008 – Power Endurance

Warm Up: 3 Rounds – Row 250m, 5x 35#x2 DB Overhead Press, 10x 50# KB Swing

Workout: 1 Lap = 110ft

(1) 4 laps of renegade man jumpers @ 2x20# DB
(2) Rest 3 Minutes
(3) 4 laps of walking lunge @ 45# BB
(4) Rest 3 Minutes
(5) 10 laps of 2x30# KB Rack Carry

Time: 34:05

Cooldown: Carry all the equipment back into the garage!

I got the renegade man jumpers from Gym Jones (I think, I know he does man makers but I believe I saw man jumpers on there) anyways here's how to do a man maker: http://www.gymjones.com/schedule.php?date=20051123. To do a renegade man jumper after you clean both DBs you take a step and then jump as far as you can and repeat. Walking lunge and KB Rack Carry are self explanatory.

Try not to put the Barbell or KB's down when doing the walking lunges or rack carry. I set the Barbell down twice unfortunately, but managed to keep the KB's up the entire time.

Daniel Labuz
10-19-2008, 09:49 AM
October 19, 2008 – Full Body Treatment

Warm Up: 2 rounds: 5x 35#x2 DB Clean and Push Press, 10x 135# Deadlift, 5x Ring Push Ups


(1) 5x5 Overhead Press rest 2 minutes between sets (45#,65#,75#,85#,100#)
(2) Rest 3 Minutes
(3) 3x10 Front Squats with Chains (65#), rest 75 seconds between sets (Chains, +10#, +20#) so First set is 110#, 2nd 120#, and 3rd 130# total
(4) Rest 4 Minutes
(5) 5x30sec Tuck Hang on Rings rest 1 minute between sets
(6) Rest 3 Minutes
(7) Row 500m for time (1:38.3)

Cooldown: Airdyne until the hour is up. 131 calories.

Full rest day tomorrow. Also if you're wondering why I'm not doing any pulling exercises (Pull Ups, heavy olympic lifts, heavy rows etc) it's because I injured my right hand a few weeks ago on a finger board so it's kind of painful to grip heavy objects for the time being. I believe I'll be pain free after I get back from my 7-day vacation coming up which is from Oct 26-Nov 2, I can only hope!

I got Tuck Hang from Gym Jones (And they probably got it from some other source), they are done on rings and here's a picture of it in action: http://www.gymjones.com/schedule.php?date=20050721

Daniel Labuz
10-20-2008, 12:24 PM
Good day today, got a bunch of climbing holds from soILLholds.com and most importantly what i've been waiting for sandbags! Just filled them up today, Got the 50# and 80# version, probably going to end up buying the 160# version today. can't wait to use them.

Daniel Labuz
10-21-2008, 02:18 PM
October 21, 2008 – Suddenly Sandbags! Weight 161lbs.

Warm Up during fitness class: 20 minutes C2 @ 65-70% MHR. Stats: 2:29.3/500m, 138 AHR, 20 s/m, 4 Damper.

Workout (15 minute drive home):

(1) 3 Rounds
a. 5x 50# Sandbag Cleans
b. 5x 50# Sandbag Lunges Each Leg (10x total)
c. 10x burpees
d. Rest 4 Minutes after 3 rounds

(2) 4 Rounds
a. 3x 60# Sandbag Get-ups Each Shoulder (6x total)
b. 5x 40# Sandbag Halfmoons
c. Rest 4 Minutes after 4 rounds

(3) 2 Rounds
a. 10x 80# Sandbag Back Squats
b. 5x 80# Sandbag Front Squats
c. 10x Ring Dips

(4) Total time to complete (not including C2): 30:01

Cooldown: Precious Chocolate Milk

Sandbags are brutal. Front Squats with a Sandbag are even more brutal. At first I had 10x Front Squats @ 80# sandbag, man was I ever wrong. 3rd Front squat in I could barely keep my back erect, my arms were tired and I was breathing like a mad man all while a 80# sandbag is resting on my chest. Lesson learned the hard way.

For every non-timed C2 session I don't use straps and I put it at 4 damper, and I either go barefoot or wear VFF. I heard it's better to practice technique with no straps as it prohibits you from pushing upwards and to help you control your strokes.

Anyways, sandbags are very fun, and in heavy loads very difficult.

Daniel Labuz
10-22-2008, 11:48 AM
October 22, 2008 – Short Endurance Effort, Power

Warm Up: 30 minutes C2 @ 75-80% MHR. 2:13.4/500m, 403 calories, 6746m total, 158 AHR.


(1) 3x10 Deadlift rest 75 seconds between sets (135#, 155#, 170#)

(2) 5x5 Power Cleans rest 60 seconds between sets (75#,85#,95#,105#,115#)

(3) 3 Rounds
a. 5x 95# Power Cleans
b. 10x 24” Plyo Box Jump
c. 10x Ring Pull Ups

Cooldown: None

Needed a long warm up today, was 36 degrees in my garage and even after it was all said and done my toes were still numb (damn VFF). Didn't time this session but I started at around 1:40ish and ended at around 2:40ish so an hour give or take a few minutes.

Grip was giving out towards the end, my hand is still hurting some on the heavy deadlifts and 100#+ cleans. Hoping for this to go away within the next 2 weeks.

My conditioning is getting a lot better, and quickly too (Could be in part my strict diet as well kicking in, or the fact that it was definitely colder) but just a week ago my 30 minute row was 4 seconds slower per 500m at the same average heart rate. Not bad I say!

Tomorrow is recovery day.

Daniel Labuz
10-22-2008, 12:11 PM
Also forgot to put down some of my PR's I had gathered up

Oct-17: 1x95# Overhead Squat
Oct-8: 1x45# Barbell Turkish Get-up
Oct-5: 1x140# Push Press
Sept-16: 1x150# Front Squat
Sept-29: 1:35.7 500m row
Sept-14: 5x205# Deadlift and 5x135# Bench Press

I don't do many 1RM efforts, maybe 1 or 2 every 2 weeks.

Daniel Labuz
10-23-2008, 01:23 PM
October 23, 2008 – Recovery

Workout: 20 minutes on C2 @60-70% MHR: 123 AHR, ~3650m, 2:47/500m. 45 sit-ups on a plyo ball.

Just some easy rowing during fitness class while talking to someone about nutrition.

Daniel Labuz
10-24-2008, 12:00 PM
October 24, 2008 – Sport Specific Endurance, Eccentric Loading


Warm Up: 2 Rounds
10x Calf Raises, 10x step onto and off 12” Plyo with 20# Pack, 5x Step onto and off 18” Plyo with 20# Pack, 5x Step Onto And Off with 20# pack.


(1) 3 Rounds @ 30# Pack
a. 10x Step onto and off 24” Plyo Box
b. Squat Sit for 30 secs
c. 10x Step onto and off 24” Plyo Box
d. Rest 3 Minutes after 3 rounds

(2) 3 Rounds @ 40# Pack
a. 20x Step onto and off 12” Plyo Box
b. 10x Step onto and off 18” Plyo Box
c. 5x Step onto and off 24” Plyo Box
d. 5x Lunge Each Leg
e. Rest 3 Minutes after 3 Rounds

(3) 1 Round @ 50# Pack
a. 50x Up and down 12-18-24” Plyo box ladder
b. Rest 2 Minutes
c. 50x Up and down 12-18-24” Plyo box ladder
d. 10x Calf Raises

(4) Total time for warm up and workout: 47:50, AHR:146, MHR: 181 during 3rd round lunges.

Cooldown: Row 5 minutes easy pace

Workout is not meant for cardiovascular endurance or muscular endurance (although i was feeling the burn on the lunges) but mostly to prepare for eccentric pressure put on the body when hiking downhill. Most of the time I would go to a mountain and hike it at least once a week 3000+ elevation and deelevation but I couldn't this week so I thought of this.

My legs hurt and my feet hurt so I guess it worked somewhat, but I guess i'll see tomorrow morning if I can still walk.

Daniel Labuz
10-25-2008, 10:53 AM
October 25, 2008 –Full Mind and Body Endurance


(1) Carry 80# Sandbag Up and Down Stairs (13 steps) 50 times (25 on Back, 25 In Front (bear hug, rack, whatever as long as it's in front of you)).
(2) Score (How many times sandbag touched the ground, lowest is best obviously): 1 (Front, 12th lap)

Cooldown: Churchill, Manitoba, Canada.

First time ever doing this workout, I was in a daze for a few minutes afterwards. This will be the last time that I will be using chocolate milk as a PWO recovery. I want to get off dairy completely and this is the last dairy product I consume. All of my protein shakes are egg protein, so from November 3rd on I will be almost completely paleo!

I'll be going on vacation (guess where!) tomorrow at 4:30am and I won't be back until November 2nd, so farewell.

I'll be bringing my rings with me to see if I can get some use out of them, otherwise it's running and push-ups

Daniel Labuz
11-03-2008, 10:41 AM
Back in Bingo-town unfortunately, arrived late last night and had to wake up early to do some more studying for exams this week.

Since it's getting close to ice season, within a month I'm going to switch up training to more specific climbing oriented. I still cannot do finger or grip strength exercises as my hand has still not fully healed, and in fact I think it will be at least another month until I can start finger and grip strength.

Not going to do anything today as I have a lot of school work among other things I haven't organized yet. But it's time to get back into it full force.

Daniel Labuz
11-04-2008, 07:36 AM
I'm dabbling with the idea of putting in 2 intermittent fasting periods a week

First is from 11am Tuesday to 7am Wednesday
Second is from 11am Thursday to 7am Friday

Today will be the first day I'll attempt this, mostly because I'm quite angry on how much fat I gained over the last week (a lot of carbs unfortunately, there wasn't much choice in Churchill)

At least it will save me time cooking, and more time to train and get school work completed

Also, I'm going to start sleeping outside at least once a week to test out equipment and get acclimated to sleeping in colder conditions. This will be on non-training days

Daniel Labuz
11-04-2008, 01:21 PM
November 4, 2008 – Power Endurance, Weight 166lbs.

Workout: Row 20 minutes @ 80-90% effort with low s/m. Stats: 2:04.5/500m, 4817m rowed, 21 s/m, 307 calories.

Hand was hurting unfortunately, got the ice/hot bathe going now to help. Probably will have to see a therapist. Quite pissed, but it's time to get rid of everything that could put pressure on my hand.

Fasting is going well, don't feel hungry at all at the 5 and half hour mark, but i have a lot of school work to do.

Typed this all with my left hand!

Daniel Labuz
11-04-2008, 05:53 PM
About time to go to sleep, never felt hungry at all during the awake portion of the fast. It surprised me a lot since I usually get hungry after a workout, alas my workout wasn't a normal load but I still didn't have any hunger afterwards.

I don't know if this is good or not, but I might be plagued by a slight cold which is why my appetite isn't as it was, or I might be getting rid of all that non-paleo food I had to eat in the last 7 days. Either way I gained 6 pounds in 7 days, and I want to deload that as quickly and hopefully painlessly as possible.

I plan on keeping this schedule of fasting for 1 month and see how it works, if I'm losing energy at all or not losing the fat then I will cut it to 1 fast a week.

I believe in the fasting methods, but if I lose energy then I will tone it down or scrap it altogether, energy is my biggest concern. I can't train unless I'm physically there, as my mind is prepared as well. If I feel fatigued my mind is not 100% focused, therefore hindering my performance while training, and ultimately could affect my performance during the real thing.

I know my mind is lagging behind my physical aspect at this time, and have realized it when I hurt my hand. I got through the first month without much effort, but this next few months are going to be hard, mostly because I love doing new and different stuff in training but without the use of one hand in a lot of motions I'm bound to certain exercises. Also, it hurts my ability to train specific to ice climbing since you need full functioning of your hand to accomplish that.

Meditation in the morning will probably come along in the next week or so to ease my mind some, it will also help me concentrate better in class and during training sessions. I just need to read these books I received when I was gone. Otherwise I will probably feel like I'm wasting 30 minutes of my life haha

Daniel Labuz
11-05-2008, 11:55 AM
November 5, 2008 – Strength

Warm Up: 3 Rounds: 2x 50# right hand KB Turkish get-up, 5x Left hand 75# One Arm Deadlift, 20 Air Squats


(1) 10x2 Left Hand 1 Arm Deadlift with 10x3 Right Hand 30# KB Windmill active rest (95,105,115,125,140,145,155,160,165,170#)

(2) 5x2 Front Squats with 60 seconds rest between sets (115,125,135,145,135#)

(3) 5x1 Bench Press with 60 seconds rest between sets (95,105,115,135,125#)

Cooldown: 5 Minutes Airdyne, 74 calories

Bench press was terrible today, not sure if it was from fatigue or lost strength but I couldn't get 135 up again for nothing. Makes me sad that my Overhead Press is nearing my Bench Press, I'd like to bench press more but I have no spotter and getting it off the rack is a hassle, oh well maybe more ring push-ups in the future.

Daniel Labuz
11-06-2008, 01:08 PM
November 6, 2008 – Little bit of everything, Weight 166lbs

Warm Up: Run to Indian summer and back (9:47)

Workout (AM):

(1) 3 Rounds:
a. 10x Ring Push Ups
b. 10x 105# Back Squat
c. 5x 105# Bench Press
d. Rest 2 Minutes

(2) 3 Rounds:
a. 6x 75# Overhead Press
b. 5x 45# each hand DB Press (On Bench)
c. 10x 24” Plyo Box Jump (active rest)

Cooldown: New recovery drink: 1.5 cup frozen blackberries, .4 scoop 50%/50% Egg White Protein/BCAA mixture, 2 cups water blended. 35g (11g fiber) carbs, 11g protein, 190 calories.

Overall Stats: MHR: 191 (On run) AHR: 160 Time: 44:25

Workout (PM): 30 minutes on Stationary Bike @ recovery pace (65-70% MHR): Stats: 137 AHR

Felt like waking up early and doing something instead of wasting another training day,

Felt good most of the day must be my new PWO recovery drink. Tasted like the best smoothy ever, and felt like it too, and I know what's in it since I'm making it! Going to attempt to use other fruits as well, strawberries/raspberries/blueberries should all work fine. Also cut the fruit down a bit, try 1 cup instead of 1.5 cup and keep the 2 cups of water.

Today's fasting has been harder than the last, hungry at the moment and still got about 5-5:30 hours till I go to sleep, so I guess I'll just ride it out

Rest day tomorrow

Also I'm contemplating going 4 days in a row and 1 off, but I will see how this fasting thing progresses, don't want too many things going on at once. Maybe around End of Nov or Beginning of December

Daniel Labuz
11-07-2008, 11:04 AM
November 7, 2008 – Recovery

Workout: 30 minutes on C2 @ 65-70% MHR (Recovery Pace)

Stats: AHR:137, Avg/500m: 2:32.4, 5906m total, 320 Calories, 21 s/m, 4 damper

I got the recovery days from Mark Twight and Gym Jones, I don't know why I started doing it but I have a reason now. I think it's a good time to measure your fitness level in terms of your heart rate, if you can row more meters in 30 minutes at the relatively same heart rate then you have gotten more efficient, either in technique or heart. So I have to thank Mark Twight, whether he intended on that being the justification or not. Although he does say it's good to flush out your system of lingering toxins in your muscles, but why can't it have another reason as well!

Tomorrow I'm heading out to the Catskills and hiking Hunter Mountain (4050') via Becker Hollow trail, which is 2.3 mi and 2200' elevation gain to the summit (Going to try and sprint it as fast as I can to the summit, don't know how fast I will accomplish it in, but I plan to go 90-95% MHR the whole way unless I break a limb or something). Going to be raining apparently which is going to suck for my feet in VFF.

Daniel Labuz
11-08-2008, 03:15 PM
November 8, 2008 - Hunter Mountain in the Catskills

Stats: 2.3mi 2200’ Elevation gain, 55 minutes, 170 AHR

For some reason 10 minutes into the hike my legs mutinied me, especially my calves. I have no idea why, but for the last 45 minutes of the hike it was a total battle against myself to just keep going and forget about the pain. I'm glad there was only 2 other groups on the trail because half of the time I was yelling swear words at my legs for not working 100%, I felt so weak for no real reason, I couldn't jump on rock like I normally do I had to actually stop and step on them, was pretty demoralizing. I wasn't pushing it too hard in the cardio department because I couldn't go fast enough, my legs were beat. The descent was fine, my legs or my mind grew confidence and was down within 30 minutes. All in all was a good challenge, what I hoped at least.

I took some pictures

Heading up

On Top of the fire tower, was quite cool about 45 degrees with wing blowing around 20-30 mph at the top.

Some have a victory drink, I have myself some victory chocolate!

"Take only pictures, leave only footprints"

Daniel Labuz
11-09-2008, 10:07 AM
November 9, 2008 – Strength, Circuit

Warm Up: 3 Rounds: 10x Shoulder Dislocates, 5x 45# OHS, 2x Each Shoulder 60# Sandbag get-ups, 10x Ring Push-ups, 250m Row (58.1,56.8,56.1)


(1) 5x5 Overhead Squats rest 80 seconds between sets (75,80,85,90x3,80)

(2) 10-9-8-7-6-5-4-3-2-1 (reps or meter multiplier)

a. Row x100m (4:08.7,3:36.1,3:12.5,2:51.9,2:27.6,2:01.3,1:37.2, 1:11.1,46.7,22.2)

b. Renegade Man Makers @ 20# dumbbells

Cooldown: None

Stats: AHR: 162 MHR: 186 Time: 1:24:34

I probably need more work on my overhead squats, I just can't seem to lock out my arms for very long when there's 85#+ over my head, I don't know if it's mental or if my arms are that weak, whatever the case I'll work both.

That circuit (which I got from Rob Shaul from mtnathlete.com), shouldn't even be called a circuit, it's more like a 15th century torture device. Until you get to the 5 man-makers do you realize you actually have a chance of finishing, before that I was just staring at the C2 computer giving all I got in a daze to keep the big number under 2:05.

I opted to not take a gel @ 54 minutes even though I really really wanted it, I was started to close my eyes and felt like napping through the rows. By the time I got to the 5 man makers I got some energy back and did better on the rows.

Not sure if I should rest tomorrow or not, guess I'll wait till then

Daniel Labuz
11-09-2008, 03:59 PM
Going to try a 24-hour fast, been reading up on IF more and it seems like an even better thing to do. Going to start ASAP, meaning after I drink this protein shake I'm going from 7pm to 7pm tomorrow. I ate a lot this weekend, and I can eat a lot more that's for sure, I was actually trying to limit myself (had some left over trail mix and instead of throwing it away I ate the whole thing very unwise thing to do I guess).

Anyways this fasting thing helps me from not eating psychologically, if I don't have to eat then I don't feel hungry for some odd reason, but on days I don't fast I always seems hungry around the same time.

Daniel Labuz
11-10-2008, 11:46 AM
November 10, 2008 – Easy going pace, Practice, and Core Strength

Warm Up: 2 Rounds: 10x Shoulder Dislocates, Hold 105# Overhead for 20 seconds, 10x Ring Push Ups, 3x Turkish Get-up Each Arm @ 30# KB

Workout: 2 Rounds

(1) Row 1000m

(2) 5x Sandbag Get-Up @ 60# Each Shoulder

Cooldown: 50 Calories Airdyne (25 Legs only, 25 Arms only)

Easy day, but it didn't seem like it. Every time my heart started pumping it felt like I had to catch my breath, might be my body still getting used to fasting (At 19 hours without anything but water), but felt good afterwards.

Going to progress the time on 105# 10 seconds each time until I can hold it overhead for a minute. Then I'm going to ramp up the weight to 125# and start at 20 seconds again, hopefully this well help me physically and mentally that I can hold heavy weight above my head for extended periods of time.

Daniel Labuz
11-12-2008, 06:16 AM
8 weeks out until I hit the ice full-time. I'm going to switch it up from mostly strength/power days to mostly endurance >90 minute days.

Currently I do 4-5 days in the gym (usually around 45-75min) and one or two days where it's totally endurance related.

I need to cut down my time in the gym to 2 days max, and the rest of the days will be all endurance efforts between 60 minutes all the way up to multi-day treks on the weekend. I have been slacking lately in my knowledge and totally forgot or denied that I would need endurance training as I have been somewhat happy with the hikes I was taking but I didn't feel good after then (aka not recovering) so it's time to hit it hard and start revving up the miles running/rowing/airdyne.

I will also implement an interval day every so often to keep it fresh as LSD can make me go insane.

Right now this is what I have planned for the rest of this week:

Today: Run "The Loop", which last took me an hour to complete and I walked 1/4th the way, it's on road and never ending up and down hills. But the last time I ran this was 2 years ago when I was in the beginning stages of building my endurance so I should be able to blast through this. It's about 4.75 miles, so I'm hoping to get under 40 minutes and if I don't espcially after a full rest day then my endurance has slipped over these past 3 months of non-stop strength/power/power endurance days with little to no long efforts.

Thursday: Depending on how my legs are I will either row 75 minutes @ a determined HR or 2 (4x 20 sec work/ 10 sec rest) intervals on airdyne and some little strength work.

Friday: Little work with strength and power (if that) then it's off the Adirondacks

Saturday: Hike 10+ hours, sleep overnight outside

Sunday: Hike 10+ hours, go home

Daniel Labuz
11-12-2008, 10:04 AM
Also, I know this sounds laughable but I already trashed the fasting. I probably did it wrong, but on days I was fasting and had to train I couldn't put in the intensity I wanted and I could barely get my Heart Rate above 190 or 95% for extended periods of time until I had to stop to catch my breath. I might try it again in the future, but I think it's hurting my performance and that's what I was afraid of, and also the recovery aspect but I seemed to recover easily enough.

I did 20-hour fast tuesday-wednesday and thursday-friday, and a 24-hour fast sunday-monday. Monday I felt terrible the whole time, and it would probably get worse now that I'm upping the workload by twice as much as before. Usually 6-7 hours in the gym and 4-5 outside, now it's going to be 20-25 outside and 3-4 inside. Which means I probably won't be keeping a log of my fitday during those multi-day or several hour days, mostly because I'm cramming carb gels and eating inordinate amounts of nuts and dried fruit which can get up to 5k+ calories a day, but I will monitor my diet on strength days and also recovery/rest days.

Daniel Labuz
11-12-2008, 12:41 PM
November 12, 2008 – Endurance <90

Run “The Loop” – 4.75 miles of hilly roads. Time: 41:19.5 MHR (Observed): 197 AHR: 179 (89.5% MHR)

First time in a while I came to throwing up multiple times, those hills still kick my ass. I was sustaining a 193-197 HR for at least 5 minutes going up the last long hill. I wasn't too far off my projected finish time, of course let's see how I recover I'll probably be crippled tomorrow haha.

Daniel Labuz
11-13-2008, 08:01 AM
November 13, 2008 – Endurance <90, Practice

Warm Up: 3 rounds: 5x Shoulder Dislocates, 30-sec 105# Overhead Hold, 11x Ring Push-Ups, 10x Box Jumps @ 24”

Workout: Row 60 Minutes @ 70-75% MHR.

Stats: 2:19.3/500m, 12920m, 745 calories, 21 s/m, 146 AHR

Felt good, only thing I don't enjoy about going 30+ minutes on a C2 is that my ass starts to go numb, not sure if that's because I have little to no fat on my ass or if I'm not sitting correctly. Either way my legs were pretty much fine when I woke up other than a little tightness in my calf/achilles area

Well I'm off tomorrow, I will see you folks on Monday or Tuesday depending on if I destroyed myself during this trek, I doubt I will be able to do anything Monday but I thought I was going to be hurting today but I ended up fine so I guess anything can happen!

Just a side note I looked back at the last time I rowed 60 Minutes (Oct. 3):

Stats: 13116m Rowed, 766 Calories Burned, 160 Avg. HR, 2:17.2/500m Avg. 19s/m

14 less AHR, but only 2.1 seconds slower on the avg/500m and that was after 3 days of rest as well. Doing better me thinks

Daniel Labuz
11-17-2008, 03:32 PM
I had a terrible weekend, nothing went as planned and nothing was achieved other than a hike up Rooster Comb Mountain which is 5 miles round trip with only 1,600 feet elevation gain. I should be proud of that since so many things went wrong, but driving ~9 hours and only on the mountains for 3 is very very sad.

Anyways Sunday was rest (Mentally)

Here's todays workout:

November 17, 2008 – Strength

Warm Up –2 Rounds: 5x Shoulder Dislocates, 105# Overhead Hold for 40 seconds, 10x Ring Push Ups, 10x Lunge Each Leg


(1) 10x3 Back Squats Rest 2 Minutes Between Sets
a. 115,135,145,150,160,155,155,145,145,150#

(2) 8x2 Push Press Rest 2 Minutes Between Sets
a. 75,85,95,100,110,125,135,125#

(3) 5x5 Overhead Press Rest 2 minutes between Sets
a. 75,85,90,100,95#

Squats are stagnant, as well as push press, overhead press is doing better.

Daniel Labuz
11-18-2008, 01:52 PM
November 18, 2008 – Endurance, Strength

Warm Up: 30 Minutes on C2: 2:15.5/500m, 391 calories, 6639m, 21 s/m


(1) 5x3 Front Squats Rest 2 Minutes between sets
a. 95,105,115,130,140#

(2) 8x4 Bent-Over Rows (Low Weight) Rest 2 Minutes between sets
a. 75,80,90,95,100,105,105,110,110#

Actually could've done more on the front squats but didn't want to get greedy. Think I popped something in my right hand (injured one) while doing the rows, got ice on it and if I messed up my hand again it will be very disappointing as it was getting better.

Daniel Labuz
11-19-2008, 12:39 PM
November 19, 2008 – Endurance

Warm Up – 5 Minutes C2

Workout – Run 5.4 miles hilly roads

Stats: 859 calories, 195 MHR, 175 AHR, 51.58.7

Good run, about 25 degrees out, sweating like crazy. Tripped myself 1.5 miles in and ended up ripping right through my VFF and sock which led to my toe bleeding the last 4 miles making my socks drenched in blood. Lucky me a rest day is tomorrow. Now I will go take 25 contrast showers to get feeling back into my legs.

Not for faint hearted:

Daniel Labuz
11-21-2008, 04:59 PM
Overdid it a little bit, had to rest my legs up but I will be back (Or tonight?) Saturday.

Stupid brain! Stupid legs!

November 20, 2008 – Recovery

15 minutes stationary bike, stretch, 5 minutes C2, stretch legs

November 21, 2008 – Recovery


(1) 20 minutes C2 – 2:18.0/500m, 4348m rowed
(2) Stretch

Daniel Labuz
11-22-2008, 09:14 AM
November 22, 2008 – Strength, Power Endurance

Warm Up – 5 Minutes on Airdyne, 20x Air Squats, 15x Lunge Each Leg


5x10 Sandbag Get-Up (5x each shoulder) @ 60#

(1) 3 Rounds
a. 10x Push-Ups
b. 10x Dips
c. 5x Knee Jump

(2) 5 Rounds
a. 5x Ring Pull Ups
b. 10x Burpees

Felt good, dips aren't doing well, guess I haven't been doing them as much as I used to. Had to break them up into 5's so my arms didn't get severely pumped for the last circuit.

Daniel Labuz
11-23-2008, 08:16 AM
Taking a rest day today, probably need it, got some ailing body parts mainly my big toes (stubbed them pretty hard running last week) and hand of course which is taped up pretty well.

I got my new approach set up until the time I move up to Keene/Lake Placid for the season, looks good, of course it will be more than I'm used to.

Daniel Labuz
11-24-2008, 02:14 PM
November 24, 2008 – Strength

Warm Up: 5x Shoulder Dislocates, 5x 30# KB Universe Thrust, 10x 50# Goblet Squat, 10x Potato Sack Squat, 15x Push Ups


(1) Work Up to 1RM Front Squat
a. 65x4, 65x4, 95x3, 110x2, 135x1, 140x1, 145x1, 150x1, 162.5x1, 165x1

(2) 5x2 Front Squat @ 85% (140#) 1RM rest 2 minute between sets

(3) 8x2 Overhead Press rest 2:30 between sets
a. 75, 85, 90, 95, 100, 105, 110, 115#

Cooldown: 5x5 Ring Pull Ups rest 1 minute between sets

Today was probably one of my best days in the gym, I don't get many of these since it seems like I'm either stagnant or getting weaker but today I tore it up. PR'd my Front Squat by 15# from 2 months ago. Might not seem like a lot but since I do a lot of lengthy endurance and improvement in strength is a result. The 162.5 was a laugh since I was going from my old PR to a new one I forgot to change the 5# plate off one side and had 50# on one side and 47.5# on the other side, haha. Overhead Presses did well too, overall great session.

Part of my new plan I will do a recovery day after each long strength day, I was in the gym for almost 2 hours today resting a lot between sets rather than using fatigue against me.

What I plan to get from this new schedule which looks something like this:
Full Strength day
Power, Interval
Power Endurance, Strength
Full Strength Day etc...

What I plan to do is get better strength, better endurance, and a higher anaerobic threshold. (Sounds like a dream, but I keep on dreaming goddamnit)

Some goals would be (In the next 6-7 weeks):

Sub 1:30 500m row (Best is 1:35.2 set almost 2 months ago)
Sub 10 minute 1 1/2 mile run (Best is 11:20 set back over 4 months ago)
115# Overhead Squat (Best is 95#)
200# Back Squat (Never set back squat but best loads are 165x3)
Sub 35 Minute on The Loop (4.75mi of hilly roads running)
Sub 7:30 2000m row (Never did 2000m row before)
BW (165#) Bench Press (135x5 is best result)
135# Overhead Press (115x2 is best result)
BW (165#) Push Press

Daniel Labuz
11-25-2008, 01:57 PM
November 25, 2008 – Recovery

25 Minutes @ C2

Stats: 5020m, 2:29.5/500m, 275 calories.

Daniel Labuz
11-26-2008, 10:44 AM
November 26, 2008 – Power, Interval

Warm Up: 2 rounds: 10x PVC Hang Clean, 10x 24” Box Jump, 10x Knee Jump @ PVC, 5x Ring Pull Ups


(1) 5x3 Knee Jump rest 2 minutes between sets
a. 20, 30, 40, 50, 60#

(2) 8x4 Clean rest 2 minutes between sets
a. 75, 80, 80, 85, 85, 90, 90, 95#

(3) Rest as Needed

(4) 8x (20 sec work/10 sec rest) intervals on Airdyne
a. AHR:181, MHR:187, 84 Calories on Airdyne

Cooldown: 50 calories airdyne

Haven't done weighted knee jumps yet, but damn those are fun. Second or so time doing cleans at all really in the last few months mainly due to my hand, but my hand felt fine after today so maybe it's finally getting better. Although I don't want to rush it and start doing heavy deadlifts or cleans just yet.

The only thing that I almost fear as much as running the roads around me are intervals on airdyne, I swear that thing takes days off your life when you do an interval on it, it was weird that my HR didn't go to max even though I felt like I was about to die (felt worse than my runs and my runs usually produce 97+% MHR) either way I felt terrible afterwards which is the point of intervals.

Daniel Labuz
11-27-2008, 08:19 AM
November 27, 2008 – Power Endurance

Warm Up – 15 Minutes light rowing

(1) Row 2000m for time
a. Stats: 7:28.5, 27 s/m, 184 AHR
b. Splits:
i. 400m: 1:44.1/500m
ii. 800m: 1:47.6
iii. 1200m: 1:55.6
iv. 1600m: 1:56.7
v. 2000m: 1:56.5

For some crazy reason I felt like doing a 2000m, first time ever doing it and if it were up to my legs the last time. I haven't felt so destroyed physically ever, this is the first time after a workout that I curled up on the floor practically crying for 5 minutes (I'm serious here). On a positive note I already got one of my goals (sub 7:30 2000m) maybe I should make it 7:20 or even lower now that I know I can do it faster. Mainly because I started out too fast rather than pacing myself, I blew up at around 1000m-900m when I threw up half my pre-workout BCAA shake in my mouth and had to swallow it (too graphic? screw it, it's my log!). I am also grateful for the fact that I skipped breakfast as I probably wouldn't have been able to hold back the bacon, vegetables, and fish oil had I eaten breakfast.

Happy Thanksgiving folks, I know I will when I eat half the turkey, all the pies and cheesecake, and flush it all down with a gallon of milk, HAHAHAHA :rolleyes:

Daniel Labuz
11-28-2008, 10:19 AM
November 28, 2008 – Endurance, Interval


(1) Row 2 hours @ 75-80% MHR, with 5 intervals every 12 minutes @ 85-90% MHR for 2 Minutes. Row last 50 minutes @ 75-80% MHR

a. Stats: 1577 calories, 26252m, 2:17.1/500m, 20 s/m, 154 AHR, 181 MHR.

b. Zone 1 (130-150 HR): 0:28 Zone 2 (151-180 HR): 1:31

This was kind of a punishment for eating 50,000 calories yesterday, I was expecting it to be a mind game after the hour mark and I was right, my hips, legs, and grip were all working against me but I just held on and kept going. This was accompanied by a 16-hour fast beforehand and another an 18 hour fast afterwards (Going for a 36-hour fast, I assume I'll die before that happens but at least I tried), I call this "The Cleanser"

Daniel Labuz
11-29-2008, 08:35 AM
Rest Day today, but of course I get bored so I rearranged everything in my garage gym so I have a lot more room to Oly Lift without worrying about smashing something. A lot of moving heavy plates, DB's, and KB's, perfect for a rest day! ?

Ended up with a lot more room for the 80# punching bag I never use, so I figured I'd take a few swings. Apparently I'm either still sore from yesterday, or I'm a complete weakling, every time I hit it my shoulders down to my hips hurt, I blame the C2! Either way that gave me some insight, I might need to work on my shoulders more and possibly my core. Been working my legs like a mad-man lately, and not so much my shoulders which I've always had a problem with, from Overhead Squats to Turkish Get-ups.

Tomorrow is strength day, so you better believe there'll be some Turkish Get-ups and maybe Overhead Squats!

Just a side note on my marathon fast, didn't work out I caved in at 3pm yesterday making it only 20 hours, oh well my body was revolting against me after rowing 26km, I'd rather listen to it than try to fight it.

Daniel Labuz
11-30-2008, 01:18 PM
November 30, 2008 – Strength

Warm Up: 4 Rounds: Barbell Complex 2 @ 55# 2 @ 75# Rest 2 Minutes between each Complex: 6x Hang Power Clean, 6x Overhead Squat, 6x Back Squat, 6x Good Morning, 6x Bent-Over Row, 6x Deadlift.


(1) 10x2 Turkish Get-Up Each Arm Rest 2 Minutes between sets
a. 30# KB, 30, 35# DB, 35, 45# DB, 50# KB, 50, 45, 35, 35

(2) 6x3 Back Squats Rest 2 Minutes between sets
a. 145, 150, 160, 165, 175, 185#

(3) 5x4 Bench Press Rest 2 Minutes between sets
a. 115, 125, 130, 115, 115#

Another great day in the gym, aside from my weak bench press that seems to never go up (Or it's going up very slow compared to my other lifts). I don't get it, but eventually it will have to go up since I keep doing it, otherwise I will go insane and sell my flat bench.

Daniel Labuz
12-01-2008, 01:46 PM
December 1, 2008 – Recovery

Warm Up: Foam Roller

Workout: 45 Minutes C2 @ 65% MHR

Stats: 2:36.8/500m, 459 calories, 8611m, 131 AHR, 19 s/m.

Daniel Labuz
12-02-2008, 04:45 PM
December 2, 2008 – Power Endurance

Workout: Run 1.5mi for time. 10:52. AHR 183. MHR 199.

Didn't feel good at all today, my diet has been slacking a lot lately. From Thanksgiving to today only Friday and Sunday were clean days, meaning I didn't eat anything bad. Thanksgiving I had a boatload, Saturday I had a few too many slices of pizza, and Monday I had a nutrageous bar (first one in a long time, but for some reason I bought one and ate it stupid me) and today I had more pizza (what's with people always buying pizza for me and not letting me know?)

Either way my time reflects this and my overall physical well-being, I actually napped from 2-3 and ran at 3:15, since I was so tired from the pizza I ate earlier. Good thing is that it's 0:28 faster than my old time set 4 months ago, so it's not like I totally wasted it.

I'm going to have to see if I can train tomorrow, my calves are pretty tight right now after the run. For some reason every time I try to do a run for time I get tight calves/Achilles area.

Oh yeah, I guess Dan John was right when he said no one can keep a training schedule for more than 2 weeks before tweaking it. Haha

Daniel Labuz
12-03-2008, 12:31 PM
December 3, 2008 – Strength, Power

Warm Up: Medicine Balls and Kettlebells


(1) Work Up to 1RM Deadlift
a. 120x4, 120x4, 180x3, 210x2, 240x1, 255x1, 270x1, 285x1

(2) 5x2 Deadlift @ 85% (245#) Current 1RM

Cooldown: 100 Calories airdyne

Was aiming for 300#, but alas I fell short. 300# felt a lot heavier than 285#, and when I mean a lot I mean I couldn't even get it off the ground an inch I guess that's how the cookie crumbles during deadlifts. I'm still happy since I haven't deadlifted heavy in over 2 months (Sept. 14th, 205x5) so that's a result I'd say. I'm also happy that my hand didn't feel any pain at all pulling 285# so maybe I can finally start to train my grip again.

Daniel Labuz
12-04-2008, 11:12 AM
December 4, 2008 – Strength, Practice

Warm Up: 3 Rounds: 8x Shoulder Dislocates, 10x 50# KB Swing, 5x Each Side 10# Russian Twist on GHD, 5x Each Leg Lunges


(1) Deadhang Pull Up Ladder 2x (1-4-1) (32 Total)

(2) Dip Ladder 4x (1-4-1) (64 Total)

(3) Skin-The-Cat ladder 2x (1-3-1) (16 total)

Cooldown: 50 Calories Airdyne

Guess my pull ups have gone down since I hurt my hand, no surprise. Dips were easy, and just having some fun with STC.

Daniel Labuz
12-05-2008, 12:09 PM
I will return to the regular schedule soon, I had to change it due to outside forces (Been doing a lot of house remodeling 4-8 hours/day of not-so hard labor can add up) and also it's the end of the semester so I have less time to plan sessions and actually do them.

I might take 2 days off here, to catch up on some classwork and also recover correctly. I still haven't recovered fully from the deadlifts Wednesday, and also my calves aren't fully recovered from the 1 1/2 mile run (I blame the damn asphalt). And of course I haven't been eating much lately (or what I have been isn't exactly nutritious), probably not helping the recovery issue. Today was also the first time in a long time (maybe 3 months) I actually felt fatigued and not exactly there physically, accumulating school work, poor dietary choices, and heavier training schedule can really mess with your mind and body. I wish I could hit the mountains this week but, 2 exams, 4 papers, and housework can't be done there so I'm stuck home for another weekend.

All of these need to be addressed and maybe a few days off or so is just what I need to get up to speed in everything.

Daniel Labuz
12-06-2008, 10:46 AM
December 6, 2008 – Recovery


(1) 30 minutes C2 @ 60-65% MHR

a. Stats: 2:45.9/500m, 5424m, 281 cal, 125 AHR, 17 s/m

(2) 5x10 Deadlift @ 25-30% 1RM
a. 75, 80, 80 85, 85#

I hate sitting around doing nothing (I procrastinate a lot when it comes to school work) so I figured a little recovery session wouldn't hurt, and I was right I feel a lot better now than I did before this.

More than likely it was the really long contrast shower afterwards that made me feel better, that's probably it. I really need to do those more often, when the cold water hit my skin it felt like everything just faded away (mental and physical). I always get the best feeling after taking a much needed contrast showers, I put it up there with the feeling you get after a good day in the gym. These mental victories keep me from going insane on a day to day basis if you haven't noticed. ;)

Daniel Labuz
12-07-2008, 04:59 PM
Been really thinking about my diet recently, and how it's been affecting my performance and recovery. I guess one could say I fell off the wagon, or at least part of it. I've been eating a lot more carbohydrates, and I'm a firm believer that they can cause a multitude of problems including inflammation and fatigue and possibly slower recovery in inappropriate amounts. (at least in me)

I figure I will need to once again log my food in fitday to get back on track, but I will also try something new since I seem to follow something if there's a definitive plan rather than "eat good" but I always manage to shovel down a 1 lb. bag of frozen blackberries without second thought.

What I plan to do is cut carbs out completely except vegetables, and 1 PWO recovery carb-load. I figure my carbs will be around 35-50g a day, and significantly less on non-workout days, possibly putting me in ketosis. I never done a strict low-carb diet as I was always worried with glycogen stores and the like, but times have changed and well I feel adventurous.

Starting Monday, I will start logging my food in fitday, and only PWO will I consume fruit and/or high carbs. I will do this for 4 weeks. I will probably feel terrible the first few weeks or so, as many folks do but I will stick it out till the end. No turning back now, nutrition is my number one concern over these last few weeks, and it needs to be addressed.

I don't care about total caloric consumed, I never really cared much about that since I seem to stay the same weight regardless of calories consumed (I went on a stint where I ate 1800 calories for about 3 weeks and lost maybe 2 pounds from 161 to 159, and that's very negligible and back when I wasn't weight training a lot so I had some excess body fat instead of muscle). But now I probably consume anywheres from 2800-4000 calories a day mostly fat and protein and I'm at a steady 165-166. Something Taubes is very fond of, and I'm starting to see why.

Daniel Labuz
12-08-2008, 02:00 PM
December 8, 2008 – Strength

Warm Up: 3 Rounds: 250m Row, 10x 50# KB Swing, 5x 2x30# KB Clean and Push Press

Workout (Strength):

(1) 10x3 Back Squat rest 2 minutes between sets
a. 135, 145, 155, 165, 170, 180, 185, 190, 165, 165#

(2) 8x4 Overhead Press rest 2 minutes between sets
a. 75, 80, 85, 95, 100, 105, 105, 107#

(3) 10x2 Weighted Strict Pull Ups (Plates tied to belt) rest 2 minutes between sets
a. 5, 7.5, 10, 12.5, 12.5, 15, 15, 17.5, 17.5, 17.5#

Cooldown: 50 Calories Airdyne

Getting there on the Squats, 190# almost killed me and drained me entirely for the last 2 sets, oh well at least I moved up in weight that's all that matters. Overhead press is getting up next to my bench press, it will be a sad day when it passes it, actually I will laugh because too many people know I'm a feeble jackass when it comes to bench pressing. And there's no cooldown like the airdyne when it's 17 degrees out and you're wearing nothing but shorts and a long sleeve shirt on, sexy that was.

Nutrition: Kept the carbs low throughout the day and just had my PWO shake of some BCAA and blackberries, which tasted rather crappy but slugged it down anyways. As I said I'm trying to keep carbs minimum, no more than 50g a day, but unlimited protein and fat intake although I don't feel hungry at all today, maybe a side effect of little carbohydrates?

Some notes:
I supplement with:
3 tsp of Fish Oil
2 tsp of Cod Liver Oil
Good quality Multi-vitamin in the morning
ZMA before I go to sleep
BCAA after workouts

This is my log anyways:

Daniel Labuz
12-09-2008, 01:51 PM
December 6, 2008 – Recovery

52 Sit-ups in a minute (for fun), 30 minute walk around outside.

I weighed in today at 171, but I had pants/shoes/shirt/random things in pockets and it was the middle of the day after I had eaten breakfast and lunch, so I would put my weight around 167# or the like and that will be my starting weight and see what I end up at the end of 4 weeks, which will be January 5th, 2009.

My waist is 29" just as another reference. Don't know body fat % because those damn handheld things never work for me and don't have the money for a dunk and don't have any calipers, so we'll just leave it at that.

Daniel Labuz
12-10-2008, 11:28 AM
December 10, 2008 – Recovery

Warm Up: Foam Roller

Workout: 30 minutes C2 @ 65% MHR
a. Stats: 2:37.9/500m, 5701m, 303 calories, 132 AHR, 18 s/m

Cooldown: Foam Roller

Hips and legs were really tight so I didn't feel like messing around with them too much today, mainly my flexors and especially my abductors are quite problematic. I'll have to see how this progresses as far as recovery goes, but hopefully I'm ready for tomorrow, 4 papers due tomorrow and a final exam unfortunately, going to have to make some time somehow

Daniel Labuz
12-12-2008, 09:39 AM
December 11, 2008 – Power

Warm Up: 3 Rounds: 10x Burplyo @ 24” Box, 5x Pull Up(Rock Rings 1), 5x Dip, Plenty of PCV Hang Power Cleans


(1) 10x2 Power Cleans Rest 2-4 minutes between sets
a. 75, 85, 95, 105, 115, 125, 130, 130, 115, 115#

(2) 5x2 Deadlift @ 205# (3 sets completed)

Cooldown: 700m row

Was busy all day yesterday with class and papers so I didn't get anything in (not even much food), probably for the better since I feel quite fatigued mentally and physically.

I don't know why but I still haven't recovered from those deadlifts last week, my back doesn't hurt at all really it just feels awkward and a weird sensation sometimes. It's right above my right pelvic bone on the backside, don't know what to do.

Today I just felt quite awful and wanted to get something in, couldn't even finish the deadlifts after the 3rd set 1st pull I literally felt extreme lightheaded and had to catch myself before tumbling over, did the second pull and had the same feeling so I thought it was a good time to call it a day. I never felt like that before after lifting, I was really fatigued as well and I have never fainted before like that, it's quite weird.

See how I feel tomorrow, I haven't been eating much lately as I haven't been hungry at all, stuffed a bunch a food in my mouth this morning for no apparent reason just to get something in me. Maybe I'm getting sick or are sick, just not my usual self lately.

Daniel Labuz
12-14-2008, 08:35 AM
Haven't felt any good, but probably the biggest reason to that is I have about 2 hours of combined sleep in the last 3 days, went snowboarding all day yesterday so my legs feel like rubber. Been eating a lot of dairy unfortunately and it's made me feel like I have the flu, non-stop runny nose and congestion with the nice helping of fatigue. I know dairy messes with me a lot, but when I see cheese I just can't help but start to consume mass quantities of it (why can't classical conditioning kick in).

On a good note, been doing a lot of grip work (fingerboards, ice tool ladders, lockoffs) and climbing some indoor walls, and starting to build some other configurations so I hope to get them done pretty soon.

I have some more house remodeling and cleaning to do today, so probably won't get any time to get to the gym. Probably for the better, took a few pretty bad falls (shoulder, and right hip took the blunt of the damage), typical for the first snowboard session of the season, pretty icy out as well only about 1/2 inch of manufactured powder on top of ice.

Daniel Labuz
12-15-2008, 10:02 AM
Managed to get some lifting in last night, brother came over so I actually had a spotter for some Bench pressing.

I went for 1RM effort which looked something like this:

140x1, 145x1, 150x1, 155x1, 160x1, 165 (failed)

Also did some overhead squatting with bar a few times demonstrating the movement and probably around 30-35 strict pull ups on rock rings (no kip, but not going all the way down to deadhang, shoulders still activated at bottom at around 140-150 degrees)

I felt terrible all day yesterday, mainly fever/fatigue/sneezing/runny nose, classic flu-like symptoms. Today I feel better, slight fever, no sneezing, slight running nose, and still lingering fatigue. I will take the day off, I hate being sick, and exercise won't help me at this point. I fasted from 6pm last night ate at 11am, hoping to starve out whatever is ailing me. Will probably do the same today, stop eating at around 5pm and wait till 10-11am the next day.

Drinking tons of water, and will probably brew up some green tea as well.

Got about 11 hours of sleep last night, went to sleep at around 10pm, woke up at 3am briefly, and went back to sleep until 10am. Hopefully I can get back on a regular sleep schedule again as this last few days have been almost sleep-less.

I also tweaked something in my right leg snowboarding. I don't know what it is, it's on the inside of my leg between hamstring and quad, like some abductor muscle. It doesn't hurt to squat, it hurts like something fierce whenever I raise it upwards over like 60 degrees. I will try to stretch this out and foam roll it, hopefully it will get better. It feels like a tendon or something.

Daniel Labuz
12-18-2008, 11:58 AM
December 18, 2008 – Strength

Warm Up: 20x Shoulder Dislocates, 15x Strict Pull Ups on Rock Rings, 20x Push Ups, 15x OHS with PVC


(1) 10x3 Overhead Squats
a. 45, 55, 65, 75, 85, 95, 100, 105, 115, 95#

(2) 8x2 Push Press
a. 95, 105, 115, 125, 135, 145x1, 115, 115#

Cooldown: Row 100 calories

Significantly better on the OHS (up from 95x1), love being back to normal shape, was getting frustrated not getting sessions in when I should have. No time to bitch, just back to work as usual.

Although the bright side is that my appetite is finally returning, been eating a lot less than I usually have been including skipping breakfast (or just eating real late at like 11am) this past week just due to lack of hunger.

Daniel Labuz
12-19-2008, 11:34 AM
December 19, 2008 – Recovery

C2 for 45 minutes @ 60-65% MHR

Stats: 2:48.1/500m, 8031m, 415 calories, 127 AHR, 17 s/m

Daniel Labuz
12-19-2008, 11:43 AM
FitDay totals over first 11 days:

Grams Calories %-Cals







Dietary Fiber


Daniel Labuz
12-20-2008, 09:17 AM
December 20, 2008 – Shoveling

Stats: Time: 47:19, AHR: 170, MHR: 198, calories: 758

Nothing like getting a job done whilst getting a killer workout. Although I do love shoveling snow for some odd reason, maybe it's because I start fully clothed and by the time I'm at the middle I already lost 5 articles of clothing

Daniel Labuz
12-22-2008, 12:15 PM
December 22, 2008 – Strength, Power

Warm Up: 3 Rounds: Barbell Complex 2 @ 75# 1 @ 95# Rest 2-3 Minutes between each Complex: 6x Hang Power Clean, 6x Overhead Squat, 6x Back Squat, 6x Good Morning, 6x Bent-Over Row, 6x Deadlift.


(1) 10x3 Deadlift
a. 135, 165, 185, 205, 205, 215, 215, 235, 245, 205#

(2) 50 sandbag get-ups @ 60# (25 each shoulder)

Cooldown: 50 calories C2

Little light-headed during the deadlifts but nothing too major, I suspect the cold has something to do with it, or not who knows.

First time doing a BB complex @ 95#, and it went well even if it did leave me fighting for oxygen during the rows

Took a video of me doing some deadlifts for form check but it came out extremely dark and when I tried to brighten it up and upload it to youtube it just whited out 2/3rds of the screen, maybe I'll fix it someday

Daniel Labuz
12-23-2008, 01:33 PM
December 23, 2008 – Power Endurance
Warm Up: Row 10 minutes @ 70-75% MHR


(1) 500m row for time
a. 1:35.8, 34 s/m
b. Splits:
i. 100m – 1:35.0/189HR
ii. 200m – 1:32.0/198HR
iii. 300m – 1:34.0/199HR
iv. 400m – 1:37.5/198HR
v. 500m – 1:40.5/197HR

Cooldown: Airdyne 50 calories.

.1 second slower than the last time I did 500m for time almost 3 months ago (Sept. 29th), disappointing to say the least. Didn't put enough heart into it I guess, wasn't feeling it today.

Going to be gone all day tomorrow with family, Happy Holidays folks.

Daniel Labuz
12-26-2008, 08:09 AM
December 26, 2008 – Strength

Warm Up: 2 Rounds: 15x Air Squats, 10x Pull Ups, 10x Dips, 10x Ball Slam @ 12#

(1) 10x3 Bench Press
a. 95, 105, 115, 120, 125, 130, 135, 140, 130, 125#

(2) 10x3 Front Squats
a. 95, 105, 115, 125, 130, 135, 140, 145, 135, 135#

Good time in the gym today, especially after all the holiday food I enjoyed too much of over the last 2 days.

My brother came over today, and will be coming over during the week on some days, so it will be good to have company in the gym, and help him get stronger at the same time.

Sometimes it's just not too fun sitting in a garage alone at 20 degrees between sets.

Daniel Labuz
12-28-2008, 07:27 PM
Soon my log will come to a close, which is good and bad news more good than bad.

I will be moving up to Lake Placid come Friday or Saturday which means I won't be able to work in the gym anymore (Although I may come down once a week to do some lifting, but that's still up to decision I really dislike driving 4 hours one way), but at the same time I will be right next to the mountains which is where I want to be.

Yesterday I hiked up cobble hill at night with some future roommates and it was quite fun even though there was little to see at the top due to fog and darkness, but overall a good relaxing experience from gym life, I love to lift but I'd rather be on a mountain.

Lifting helps me get stronger and more confidence for when the real challenge comes in the mountains, which is why I enjoy doing it so much and also lifting more and more each time has it's own accomplishments in and of themselves. Although I didn't achieve most of my goals I had planned, I still completed some of them which is always satisfying. Just to recap what I did or didn't accomplish in these last 6 weeks

Sub 1:30 500m row (Best is 1:35.2 set almost 2 months ago)
This was actually suppose to be 1:35.7, tried it again a few days ago and got a 1:35.8, at least I didn't get worse.

Sub 10 minute 1 1/2 mile run (Best is 11:20 set back over 4 months ago)
This was the hardest one, I didn't achieve it but I did take about 30 seconds off

115# Overhead Squat (Best is 95#)
I wasn't sure on this one, I was stuck at 95# for a while, but week and half ago I put up 115# 3 times and it wasn't that hard

200# Back Squat (Never set back squat but best loads are 165x3)
This one I'm not sure yet, I will attempt to do 200x3 on Wednesday (My last full lifting day), but so far my best is 190x3

Sub 35 Minute on The Loop (4.75mi of hilly roads running)
I stopped running due to the fact that my five fingers are destroyed (they just fell apart at the seams), and didn't bother running in any other shoe. I kind of fell of the endurance portion, I figured when I move all I will be doing is endurance stuff, so I just wanted to get as strong as possible before then, which makes sense to me.

Sub 7:30 2000m row (Never did 2000m row before)
I beat this right after I made those goals, it didn't come easy, but looking back maybe it wasn't as bad as I once thought. I might try it again someday.

BW (165#) Bench Press (135x5 is best result)
I put up 160# a few weeks ago, not bad I say. I could probably put up 165#, so I would say this one is beat.

135# Overhead Press (115x2 is best result)
I put this one here since I wanted something way out there, but possibly achievable, I don't know if I could do this but I will definitely try come Wednesday.

BW (165#) Push Press
I put up 145# quite a few days ago, and almost got the second rep but my arms gave out 3/4 way up and I was drained physically. My form on this is my limiting factor, sometimes it flies up and other times it seems like a lot heavier than it should be. I didn't get that completed, but I might try tomorrow if I feel up to it. I have to try and push off the heels instead of my forefoot I believe, and also use my hips a lot more

Overall I achieved so far, 3 out of 9 which seems like a failure, but that's a .333 average pretty damn good in baseball terms

I cut the nutrition thing a little short, when Christmas came around I just wanted to have a good time and ended up eating a lot of unnecessary food. I don't regret it as it was delicious, being so strict around Holidays isn't really my thing, so kudos to those who can keep your composure.

I still eat mainly paleo, but I started using recoverite again since it always helped before. I also started eating more fruit again, I love fruit and that was probably the hardest thing about constricting carbs, I could literally eat a pound bag of raspberries and not even flinch, maybe 2 pounds.

Daniel Labuz
12-29-2008, 11:29 AM
December 29, 2008 – Power, Practice

Warm Up: 5 Minutes C2


(1) Snatch Practice (Power Snatch)

a. 2x5 Hang Power Snatch @ 45#, 55#, 65#
b. 5x2 Power Snatch @ 75#
c. 5x1 Power Snatch @ 85#
d. 5x1 Power Snatch @ 95#
e. 1x1 Power Snatch @ 100#

For some reason I felt like I had to get a 100# power snatch (I don't think I've ever done more than 75# before), it wasn't that difficult and it felt nice. Some day I hope to do an actual snatch and not just a power snatch.

Daniel Labuz
12-31-2008, 09:51 AM
December 31, 2008 – Strength

Warm Up: Kettlebell Circuit @ 30# KB’s 2 Rounds: 8x Swing, 8x Goblet Squat, 4x Clean and Jerk Each Arm, 4x Turkish Get Up Each Arm


(1) Work up to 1RM Deadlift

a. 5x 135#, 4x 185#, 3x 235#, 2x 265#, 1x 285#, 1x300# (failed 2x)

I was going to do the big three today (deadlift, front squat, shoulder press) but I didn't feel up to the challenge after failing 300# twice, I wasn't physically drained but mentally I was done for and once that goes there's no point at least for me.

I probably doubted myself into not doing it by thinking too much before the first attempt, I try to meditate and just clear my mind before heavy lifts but this time I couldn't stop the random thoughts popping into my head and it distracted me, which inevitably probably made me fail. The 2nd attempt was just out of greed and probably desperation and I got it probably an inch off the floor before I just let go and gave it up.

Probably not the best thing to do before leaving lifting for a good while, but it's not good if I injure myself for some stupid number. I need to lay down and have a good think to get my mind set again for the real challenge, sometimes thinking can screw you up just as much as it can help sort things out.

This is my last entry as I am going to be gone either by Friday or Saturday to Lake Placid, so I would like to thank everyone at Catalyst Athletics as they are all knowledgeable willing folks that have much to teach to the new generation of lifters and athletes. I have learned a lot these past few months being here and I owe to it to the members of this forum and Catalyst Athletics.

I plan to be back early May for another go around with a 12-week strength/lifting rebuilding program nothings set in stone and I might just stay in Lake Placid for an undetermined time, until then I'll leave you with something to think about (that is if anyone actually reads my rambling)

"We must create immediately an atmosphere of freedom so that you can live and find out for yourselves what is true, so that you become intelligent, so that you are able to face the world and understand it, not just conform to it, so that inwardly, deeply, psychologically you are in constant revolt; because it is only those who are in constant revolt that discover what is true, not the man who conforms, who follows some tradition." - Krishnamurti

Robert Johnson
01-02-2009, 06:53 AM
Yeah, people read it. You should keep us updated at some points, if possible. Mountain photos are good too.