Michael Givens' Workout Log

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Michael Givens' Workout Log

Postby Michael Givens » Mon Jul 01, 2013 11:01 am

Found strengthvillain.com through CrossFit. Started GSLP for Fat Loss today.

Body weight: 350#

Today's workout

AM Fasted Walk - 2.67 miles / 44:15
Press - 95# x 2 (sets) x 5 (reps), 95# X 11
Squat
- Warmup: 95# x 5, 140# x 3, 155# x 2
- Work sets: 185# x 2 x 5, 185# x 8

The long road to get back to where I was starts today.
Last edited by Michael Givens on Mon Aug 12, 2013 8:11 pm, edited 2 times in total.
38/6'1"/409#->310#->210# - GOAT:Nutrition
GSLP Workout Log | Old Crossfit Workout Log | My Path to Fitness
Michael Givens
 
Posts: 104
Joined: Mon Jul 01, 2013 10:57 am

Tuesday 07/02/2013

Postby Michael Givens » Mon Aug 12, 2013 2:28 pm

Today's Workout

Weigh-in: 350.0#

For time:
- Row 2000 meters (9:04)
- 21 35# kettlebell swings
- 21 jump rope
- 15 kettlebell swings
- 15 jump rope
- 9 kettlebell swings:
- 9 jump rope

Time: 13:20
38/6'1"/409#->310#->210# - GOAT:Nutrition
GSLP Workout Log | Old Crossfit Workout Log | My Path to Fitness
Michael Givens
 
Posts: 104
Joined: Mon Jul 01, 2013 10:57 am

Wednesday 07/03/2013

Postby Michael Givens » Mon Aug 12, 2013 2:29 pm

Weigh-in: 350.2#

AM Fasted Walking - 1.95 miles / 33:04
Bench Press - 135# x 2 x 5, 135# x 12
Deadlift - 275# x 6
38/6'1"/409#->310#->210# - GOAT:Nutrition
GSLP Workout Log | Old Crossfit Workout Log | My Path to Fitness
Michael Givens
 
Posts: 104
Joined: Mon Jul 01, 2013 10:57 am

Thursday 07/04/2013 [Happy 4th of July!]

Postby Michael Givens » Mon Aug 12, 2013 2:30 pm

Weigh-in: 350.6#

8 x 100m sprints
- 0:25.80
- 0:22.70
- 0:48.27

Stopped during the 3rd sprint because I felt a pull in my left Achilles. Finished this out with 2 x 400m runs at ~3:00. Frustrating.
38/6'1"/409#->310#->210# - GOAT:Nutrition
GSLP Workout Log | Old Crossfit Workout Log | My Path to Fitness
Michael Givens
 
Posts: 104
Joined: Mon Jul 01, 2013 10:57 am

Friday 07/05/2013

Postby Michael Givens » Mon Aug 12, 2013 2:30 pm

Weigh-in: 350.0#

AM Fasted Walk - 2.81 miles / 52:24
Press - 100# x 5 (reps) x 2 (sets), 100# x 11
Squat - 190# x 5 x 2, 190# x 13

Miscalculated a bit on the walking. Supposed to be 30-45 minutes.
38/6'1"/409#->310#->210# - GOAT:Nutrition
GSLP Workout Log | Old Crossfit Workout Log | My Path to Fitness
Michael Givens
 
Posts: 104
Joined: Mon Jul 01, 2013 10:57 am

Saturday 07/06/2013

Postby Michael Givens » Mon Aug 12, 2013 2:31 pm

Weigh-in: 348.6#

Row 5000 meters - 23:13.4 (2:19.3 / 500 meters)

This was prescribed as "Run 5000 meters", but my left Achilles' tendon doesn't feel 100% yet.
38/6'1"/409#->310#->210# - GOAT:Nutrition
GSLP Workout Log | Old Crossfit Workout Log | My Path to Fitness
Michael Givens
 
Posts: 104
Joined: Mon Jul 01, 2013 10:57 am

Monday 07/08/2013

Postby Michael Givens » Mon Aug 12, 2013 2:32 pm

Weigh-in: 349.6#

AM Fasted Walk - 2.29 miles / 36:16
Bench Press (140#) - 5, 5, 13
Seated Alternating Dumbbell Curl (25#) - 15, 13
Squat (200#) - 5, 5, 7

Pulled a groin muscle this afternoon, which really limited me on the squats. I hate being fat and inflexible.
38/6'1"/409#->310#->210# - GOAT:Nutrition
GSLP Workout Log | Old Crossfit Workout Log | My Path to Fitness
Michael Givens
 
Posts: 104
Joined: Mon Jul 01, 2013 10:57 am

Tuesday 07/09/2013

Postby Michael Givens » Mon Aug 12, 2013 2:32 pm

Weigh-in: 348.4#

Row 2000 meters - 0:08:57.7
Jump rope practice - 100 single-unders
38/6'1"/409#->310#->210# - GOAT:Nutrition
GSLP Workout Log | Old Crossfit Workout Log | My Path to Fitness
Michael Givens
 
Posts: 104
Joined: Mon Jul 01, 2013 10:57 am

Wednesday 07/10/2013

Postby Michael Givens » Mon Aug 12, 2013 2:33 pm

Weigh-in: 346.0#

AM Fasted Walk - 2.16 miles / 33:16
Press - 105# x 5 x 2, 105# x 11
Chin-ups (assisted) - 5+1, 3+1+1+1
Sumo Deadlift - 280# x 11
38/6'1"/409#->310#->210# - GOAT:Nutrition
GSLP Workout Log | Old Crossfit Workout Log | My Path to Fitness
Michael Givens
 
Posts: 104
Joined: Mon Jul 01, 2013 10:57 am

Thursday 07/11/2013

Postby Michael Givens » Mon Aug 12, 2013 2:33 pm

Weigh-in: 344.8#

8 x 250 meter row/30 second rest
- 0:55.1 (1:50.2 / 500 meters)
- 0:57.1 (1:54.2 / 500 meters)
- 0:58.7 (1:57.4 / 500 meters)
- 0:57.8 (1:55.6 / 500 meters)
- 0:57.8 (1:55.6 / 500 meters)
- 0:57.9 (1:55.8 / 500 meters)
- 0:58.6 (1:57.2 / 500 meters)
- 0:58.6 (1:57.2 / 500 meters)

Will up this to 10 rounds next time to make sure I get between 8-10 minutes of actual work.
38/6'1"/409#->310#->210# - GOAT:Nutrition
GSLP Workout Log | Old Crossfit Workout Log | My Path to Fitness
Michael Givens
 
Posts: 104
Joined: Mon Jul 01, 2013 10:57 am

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