View Full Version : EP's Workout Log
07-01-2009, 07:59 PM
Never posted here before, but after a long journey (college meathead benching and curling, discovering crossfit, then hybrid, then oly) I have finally settled on Gant’s hybrid program, with MEBB for the slow lifts. Am a physician from Seattle doing a year-long fellowship in Miami sans fiancé, so figured now would be a good time to step it up and institute a hard routine. Goals are strength, conditioning, flexibility, and fun. Blessed/cursed with a wicked fast metabolism, so am lean no matter what and have trouble gaining – no IF for me. Committing to 1.3g/kg protein consumption, and other than that trying to limit carbs. Taking fish oil and glucosamine. I have big issues with flexibility both hamstring and shoulders (and posterior weakness) which will also have to be addressed, particularly for my deadlift.
32 y/o M 6’5”, 215lbs getting body fat comp done this week.
Last, tremendous respect and gratitude to Gant Grimes and Steven Low. I spent literally hours scanning the hybrid threads and made sure I read every one of your posts (ok, so I skipped some of the physiology lessons by professor Low) in deciding what to do going forward. I will be forever grateful for your willingness to share your experience and knowledge.
07-01-2009, 08:05 PM
went fine as I was warming up, but started having trouble with my form and dropped one. No bumper plates so made a big ass crash. Going to have to figure something out for that. Maybe stick to PC for a while, especially since my starting position from the floor is not so nice.
tend to collapse and drop elbows as weight gets heavy
need to work on that
140 kg x3
this was HORRIFIC. I basically can either do a semi-good DL with light weight or essentially straight-leg DL it with the heavier weight. Going to have to send in some vids for advice later in the week. This can't happen again.
should have gone up in weight but wasn't sure where I would be
07-02-2009, 12:40 AM
Haha, you can probably up the protein to the 2.2g/kg or 1g/lbs especially as a lifter. 1.3g/kg is only like .6g/lbs which isn't much for someone who is lifting a lot.
Will be in and out if you got any Q's. I'm sure you can just message Gant too if you wanted.
07-02-2009, 05:12 AM
Sounds good my friend. I meant 1.3g/lb not kg.
07-03-2009, 09:14 PM
L-sit: 60 sec total, 15 sec max for one hold. Pathetic. My long ass legs are not helping me here
-no bumper plates so had to just do PS, and no video as were too many goons around walking in my view, so couldn't really even get a sense of what I was doing. Landing postition way too wide though, need to drill that
-no explosiveness either so ended up pressing out at 60kg
-on the other hand, my starting position is WAY better on snatches than cleans because I can point my legs out wider and set my back better.
115K max, which is (sadly) a PR for me
65Kg for 3, but barely got 70kg for a single. new pr though so whatever.
50m-100m-200m-300m a-la josh everette
full rest in between
worked out at a different gym and had a track there so I figured I'd try it. Wasn't sure about my foot (have an annoying fracture there) or sprinting after squats but both were fine. Pretty good workout as well
07-09-2009, 08:17 PM
Bad week for working out. 14 hour days at work, 5-6 hours of sleep, not enough food. Had to skip mon and tues because gym was closed.
super tired and rushing
I am really out of shape.
snatch balance 85lb
tried dips but shoulder is killing me so aborted
5 155 lb full squat clean
10 clapping PU
07-11-2009, 05:46 PM
Felt much better today, probably because I slept a good 7 hours and wasn't working out at 8pm.
lots of video work on my form so didn't go for a PR -- might have to do some drilling next time
60-69-78-88-93-98 (2 only) PR
07-14-2009, 08:37 PM
Got out of work at 7 so finally got to gym at reasonable hour.
-continues to be a challenge with no bumper plates. can't really get anywhere near max weights. just going to drill foot position and shoulder position until I figure something out.
was happy with this since i hadn't pressed in 2 weeks and was tired
got to 100kg and ran out of time -- really wanted to do a metcon before the gym closed
6 ring dips
felt really good to do a full metcon
07-17-2009, 08:30 PM
Well rested today. don't have to get up at 5 tomorrow so that's good as well
Handstand -- 63 second hold (PR)
haven't done these in months and never got more than 45 sec. presses really help i guess. i must have been really weak.
85Kg (PR, which is pathetic)
need to work on getting under the bar. Still PC'ing it and essentially front squatting. not comfortable catching it low so if can't PC it I can't lift it. pathetic. scarecrow cleans for me...
5 x 50lb DB thrusters
10 ring pushups
ring pushups take it out of me need to do more of those
07-18-2009, 07:13 AM
Nice job on the cleans! BW is right around the corner.
07-22-2009, 03:13 PM
ok so have to revise things a bit. This fellowship is more demanding than I thought and I can no longer spend 2 hours in the gym. In addition, I got the below email response to my request for bumper plates:
I wanted to quickly follow up to your email regarding your inquiry of bumper plates for the free weight area. At this time, we do not allow Olympic lifting in the facility due to the safety risk for not only the person doing the lift (if it is done improperly), but also the surrounding members - this is the same policy as the Gables Wellness Center has. I'm sorry if this conflicts with your workout style, but hope you can find something similar to receive the same benefit. If you have any questions, feel free to talk to any of our Wellness Coaches on the fitness floor.
I need to get my legs stronger anyway, so I'm doing MEBB style for a bit until I figure something out. Basically the same program as I was doing, but no oly. Sucks.
118 kg (PR)
DB swings, pullups, dips
07-22-2009, 07:34 PM
Straight nonsense my friend. What, exactly, is going to give you the same benefits of Olympic lifting while being "safe"? Extreme treadmilling? As your attorney, I advise you to find this guy and bench press him until enough change falls out of this pockets for you to buy your own bumpers.
07-23-2009, 07:59 PM
tried something different today -- 20 rep squats. Heard they were great and I was a little sick of doing regular BS. Wasn't sure what weight to use, so did 60kg. Actually went ok but holy sh*t it took me 30 minutes to feel normal. Might try that for a while. Supposed to go up 5lbs each time until you are doing your old 5 RM for 20 reps. Wow...
20 rep squats 60kg
weighted Pullups 5-5-5-3-3-3 65 DB max for 3
600m row, 15 K2E 15 dips
300m row, 12 K2E, 12 dips
150m row 9 K2E, 9 dips
think i need to get into some heavier metcons. These basically feel like the regualr crossfit ones but scaled in length. Not sure i'm getting the same benefits as I would from heavier metcons.
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