James' tale: 2009 til.... - Page 12

james forshaw · 05-17-2010, 10:06 AM

Metcon

400m walking lunges
(did 40 x 10m)

Time: 11 mins 05

That was tough. Had to go downstairs on my backside, my quads are RIPE.

james forshaw · 05-23-2010, 11:45 AM

Wow, 6 days later and I'm just about recovered!

I'm calling a hiatus from online blogging for 8 weeks whilst I prepare for the CFCM Invitational. Will instead log on paper and then transfer it back to here when I'm done.

Bye for now.

james forshaw · 07-27-2010, 03:48 PM

A lot has gone on since my last post. More accurately, a tiny bit of exercise, quite a lot of lumbar spine injury and a ridiculous amount of wanton dietary consumption.

I missed the CFCM games through having to stop all exercise lest I did something to my back there was no recovering from. I still haven't solved the problem but through addressing the way and length of time that I sit, using lumbar support with a pillow whilst sleeping, stretching, hip mobility and ice I hope to be able to squat and deadlift whilst I'm still young.

This is of course no excuse for poor eating. In fact, it's a concrete reason to be eating like a pro. But I was born with extremes of personality and this is where I attempt to return from the dark to the light. So I'm back on the IF (as taught by Martin Berkhan) and paleo - with the exception of occasional potatoes and hard alcohol, both of which can be worked into the mix whilst simultaneously getting as lean as a statue. Obviously I'm cutting back on the monster munch but that's a given.

Workout-wise, I've come up with a programme that doesn't involve the lower back very much. It's pretty limited but if there is a God he will subsitute my lack of enjoyment and progress in the squat department with a healthy number of dips with my bodyweight dangling between my legs and the pull-up strength of a chimp. So back to it...

james forshaw · 07-27-2010, 03:55 PM

First day back:

Fasted workout (with BCAAs, so fasted-but-not-really...)

Metcon

10 rounds of Cindy ('perfect' form on squats)

Time: 9 mins 25

Pull-ups and push-ups very sluggish, but I expect this to improve very quickly. Took a lot of effort to do the squats with exquisite form. A far cry from the days of 40 rounds on the minute or that 27 round PR I did.

james forshaw · 07-28-2010, 10:38 AM

18.75hr fast*
SE @ 6.15pm

Strength

C2Bs - woke with very sore bicep/brachioradialis tendons so decided not to push these. Just did 10 with no weight. Got to be smart, one more injury could see me sectioned...

Weighted Dips
Drop-set for max reps:

50kg x 4
40kg x 7
30kg x 8
20kg x 9

Total volume = 900kg

I expect these to improve dramatically.

james forshaw · 07-29-2010, 03:35 PM

17hr fast*
SE @ 7.15pm

Rest Day

Plenty of DOMS, I've missed that!

james forshaw · 07-30-2010, 05:06 AM

19.5hr fast*
SE @ 7.15pm

Metcon

6 rounds for time:
5 x 60kg Hang Power Clean
20 yard barbell OH walking lunge with 20kg

Time: 10 mins 08

Man that was tough. HPCs were easy but the lunges certainly weren't. Easier once I widened my grip to a full snatch grip and shrugged up my traps.

james forshaw · 07-31-2010, 12:30 PM

18hr fast*
SE @ 6.45pm

Strength

Press
3 x 5 @ 57.5kg

C2B Pull-ups
3 x 5 @ 10kg
1 x 8 @ 2.5kg

All easy, by design

james forshaw · 08-01-2010, 04:19 AM

17.5hr Fast*
SE @ 7pm

Rest Day

Not a scheduled rest but my quads, groin, hammies, shoulders and traps are DOMS-ridden, so my hand has been forced.

james forshaw · 08-02-2010, 02:19 PM

19hr Fast*
SE @ 7.45pm

Rest Day

Messed around with my ab-roller...

10 reps (from knees) with 30s rest, continue til failure

Score: 3 rounds + 8 = 38 reps

Wow, what a workout. I can tell my mid-section is going to be ruined tomorrow! I'm going to need to start experimenting properly with this. Weighted ones with a back pack probably, until I build up the strength needed to do them from my feet.