Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 02-06-2009, 08:14 AM   #971
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

February 6 Friday

What a week. I am now in Newark for another meeting. 3:00 PM 45 minutes north of the airport. Wonder if I will be able to make my return flight tonight. Don't know but this meeting is extremely important for me and the company.

Today is the first day I haven't felt like death warmed over. Now I just feel like crap warmed over so I figured I would get a quick workout in at the hotel.

D W/U

Incline DB Bench 40 X 10, 45 X 10, 50 X 10 X 2
DB Row 40 X 10, 45 X 10, 50 X 10 X 2

Curl (you know) 20 DB's X 12 X 3
Tricep Push Down 100 X 12 X 3

Shrug 50 DB's 12 X 4

And while I was in the gym a client called and agreed to a deal so that worked out ok!
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 02-06-2009, 01:00 PM   #972
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Nice!
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 02-07-2009, 03:49 PM   #973
R. Alan Hester
Senior Member
 
R. Alan Hester's Avatar
 
Join Date: Nov 2006
Posts: 290
Default

Nice! x 2. Hopefully things will calm down soon.
R. Alan Hester is offline   Reply With Quote
Old 02-08-2009, 10:28 AM   #974
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Sunday February 8

D W/U

5 Minutes of 16 KG KB RKC Armbars and TGU's

2 4 LB Hammer's
20 Side Swings
20 Roof Blocks + Strike
20 Front Swings
20 Iron Cross
20 Hammer Time
20 Upswing / Circle Blocks (don't know what to call these)
20 Side Swings

BS 45 X 10, 95 X 5, 135 X 5, 185 X 5 X 3, 205, 225

Bench 45 X 10, 105 X 5, 165 X 5 X 3
BB Row 115 X 8 X 4

And that is a wrap. Fine tuning my presentation for next week and spending time with the kids today. My wife had a problem with the burb last week so she dropped it off for service. I went to pick it up last night and they said yep all fixed up. As soon as I left I knew it wasn't fixed so I turned around and went right back. Short version is I said to the manager you didnt fix squat! He calls the mechanic and I say there is no way you drove it he says yes I did. Manager goes did you check the lug nuts he says twice. Apparently he can't count!



Yes siree that would be after I made a left hand turn and the wheel went flying off. Not only did I have to drive the burb to the side of the road without a wheel I couldn't get out the drivers door either as the wheel slammed into the fender and pushed that back into the door effectively sealing it. Did I mention that the tech was with me on the test drive to figure out what was wrong. I think I win the calm guy of the year award for not beating the guy to a bloody pulp on the spot. I was extremely perturbed. Jr found it rather scary.

I really have no idea why I did it but after I got the burb stopped I put the parking brake on. That really was critical?

The shop has agreed to repair everything including the body damage so we will see how this all turns out. What a pain in the arse!
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 02-09-2009, 03:25 AM   #975
Greg Davis
Senior Member
 
Join Date: Dec 2006
Posts: 332
Default

Derek what do you eat after a PM grappling session?

I find that to be my biggest challenge.. since I have to get up early ~5.30am and on monday nights I like to go to BJJ+wrestling classes, dont get home til 8.30pm at earliest. Then its like I'm drained but don't feel like I have time for a real meal. So I'm thinking a carb+pro shake will go down easiest.. but hate taking in sugar..
__________________
homepage: gregdavis.ca
Greg Davis is offline   Reply With Quote
Old 02-09-2009, 03:40 AM   #976
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Same problem and same schedule except I don't get home after gym til probably 9:45. My evening grappling sessions are usually 2:30. When I am done I am done so to speak. My ritual as of now is to stop at a convenience store and pick up a 16 oz chocolate milk. I usually have some fruit in the car along with nuts. If I am really hungry I will grab a zone bar. I have tried eating when I get home several times and I just can't do it after training hard. On days when I train in the evenings I eat at least 4 meals before I go. I don't IF as a standard practice so my meal timing isn't as critical. I will eat my normal breakfast then eat at 10, 1 and 3:30 so that the last meal is 2 plus hours before I go to the gym.

I also have a 45 minute drive home from the gym so the milk in the car routine works good. I also make sure that I am downing a ton of water on the way home. I try to drink at least a liter if not 1.5 liters. Otherwise I am in the whole when I wake up in the morning.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 02-09-2009, 04:37 AM   #977
Leo Soubbotine
Senior Member
 
Leo Soubbotine's Avatar
 
Join Date: Jul 2007
Posts: 779
Default

Sucks to hear about the burb.

Is your guy still good to weld some stuff for us?
__________________
CrossFit Evolution
Leo Soubbotine is offline   Reply With Quote
Old 02-10-2009, 04:58 AM   #978
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

Yep he is good to go on the welding. We just need to schedule a time when I am in town. Next weekend probably will be our best shot until March. I will call my dad and get it set up if that works for you.

February 10 Tuesday

D W/U (kind of cheesy but at least I was moving)

Rack pulls from bottom of the knee cap. 135 X 5, 225 X 5, 315 X 5, 375 X 3, 405, 405, 315 X 5

BB Shrug 135 X 12 X 4

Press + DJ Lockout 45 X 5, 85 X 5, 105 X 5 X 3
P/U 3, 3, 3, 3, 3

DB Hammer Curl 20 X 12 X 3
Tricep Pressdown 12 X 3

45 Degree Incline S/U 12 X 3
45 Degree B/E 12 X 3

The rack pulls were solid and the only problem I had was I forgot my lifting straps and I couldn't hold the weight. On the 3 rep of 375 as I was lowering the weight it was in contact with my thigh all the way down, as it got above my knee cap some of the muscle bunched up and got pinched between the bar and my knee cap. Holy snikey that hurt. Left a HUGE bruise and knot in the very bottom of my quad.

Everything else was solid. I just don't have a ton of energy. So I will give this a 7/10.

Starting my meetings in Nashville for the next 4 days. Here I go.

One final note I just finished reading Lone Survivor by marcus Luttrel. The story is about the SEAL team that got killed in Afghanistan. Very poignant. I think that it is also the story of namesake of the hero workout Murph. Certainly makes you look at the workout differently when you read what happened in the mountains.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 02-10-2009, 06:33 AM   #979
Leo Soubbotine
Senior Member
 
Leo Soubbotine's Avatar
 
Join Date: Jul 2007
Posts: 779
Default

Great book. Made me want to go SEAL. But I can't - you gotta be a citizen and I'm only a wannabe at this point.

I'll see if I can square away the metal by next weekend.
__________________
CrossFit Evolution
Leo Soubbotine is offline   Reply With Quote
Old 02-10-2009, 03:20 PM   #980
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Sorry about the car, at least you are ok.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 01:29 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator