Yesterday I managed another gallon and it was much easier than it has been. I also seemd to have gained 3 pounds when I looked at my scale. But then again I don;t really trust my scale and will double check on my girlfriends digital one. After two days rest I felt strong yesterday. I set 5RM PRs in all three lifts squatting 135, benching 124 and power cleaning 105. Here's what it looked like:
125x5 this felt very easy and got me in a good headspace for 135
135x5x3 on the 2nd set I felt some immediate soreness in my upper outer quad (TFL). I felt it on the 3rd set too but was able to lift the weight fine. I rolled it out after the workout and it feels a bit better today but still tight during the concentric motion of the squat. I will continue to roll it out tonight.
124x5x3 I felt strong on all of these. I have very little experience with bench pressing, I have always leaned on the push up to build my pecs. However, I fell that the groove is getting greased up and I am getting more efficient with the movement and hope to see my numbers continue to rise.
105x5x3 I felt great on these. PR'd by 10 pounds, this movement, much like the Bench Press is getting easier to do and I am becoming more efficient and graceful with it.
I have just started thi sprogram but I can't help but wonder where it will take me. I can;t wait for the day I am squatting 200 lbs and deadlifting 300. I'm probably being optimistic but I would like that to happen in 2 months. We shall see.
Today was a busy day that included helping a friend move from Berkeley to Oakland and a doctors appointment in San Francisco. I am in tip top shape he says!! Low cholesterol and triglycerides (even though mainstream tells me all the fat I eat should increase those numbers) and all the other things he checked were great too! Hey who would have thought exercising smart and eating a diet based on real food would make you healthy? With a lot of running around I got a late start on the milk drinking at 5 pm...egads! I am trying to drink it but it is going to be hard to ge tit down without making myself sick. When I weighed myself on my crappy Ikea scale this morning it looked like I had gained 2 pounds!! Word! I will have to check on my girlfriends digital scale but it looks like lifting heavy and putting an insane amount of calories in my body is working. 175 lbs here I come!!
Today will be another 3/4 gallon day. I drank a few beers which bloated me up a bit which is why I think I was unable to get it all down.
I have been really interested in strength training lately and therefore not talking about running as much so I wanted to post a running link. If you have not already please check out Brian Mackenzie's website, www.iamunscared.com. He is the man behind crossfitendurance which programs the best endurance training ever! A lot of people have a hard time using their hamstrings when they run and more don't know what it means to use their hamstrings. They lack the perception, the body awareness and the drill in this link will help you get a grip on what using your hammies while running feels like, how to perceive it. basically here is the drill, make those hammies burn then go for a short run, rinse and repeat!
Yesterday I drank a full Gallon. Yippee!! My workout follows.
135x3 failed on 4th
85x3 failed 4th
I think the failed squats was more mental than strength based. I psych myself out abit when I approach a PR on the squat. I need to get over that. The press fail was strength. I will give both another try next workout which is 7/12.
Today and tomorrow are rest days. The only work I will do is on the milk.
Yesterday I managed 3/4 gallon of milk. It wasn't too bad. I thought it would be more difficult to get it down but I made it. Today and all the days going forward until I gain 15 pound I will be drinking one full gallon of whole milk. I think the hardest part will be making sure I make my meals large enough and not relying on the milk for the calories.
105 x 5
135 x 5
155 x 5
165 x 5
175 x 5
Today I will pound a full gallon and here is the workout:
Squat: Bench Power Clean
45x5x3 45x5x2 45x5x3
65x5x2 65x5 65x5
85x5 85x5 75x5
105x5 105x5 85x5
125x5x3 115x5 95x5x3
OK so I quit my job and am getting certified as a personal trainer. I'm on the fence between CrossFit level 1 and NASM but leaning towards NASM as it is more general. Since I have more time to hit the gym and think about programming I have decided to do the GOMAD (gallon of milk a day) plus CrossFit 3 times a week plus Starting Strength 3 times a week. So I will be Paleo plus GOMAD. I have never had any issues with dairy so I am hoping my body accepts the large dose well. I am currently 6' 2" and 162 lbs and would love to gain 15 pounds at least. This was a resolution I made for this year so it's about time I get on it. My resolution was actually to get to 175 lbs so this should work. My focus is strength so I will be doing 5 X 3 of Back Squats, Press/Bench, and Deadlifts/Power Cleans 3 times a week. I will be doing CrossFit as well 3 or 4 times a week. I will gauge how my body is holding up and cut out the CossFit before I do the heavy weights. What were my other New Year's Resolutions you ask?
Get a muscle up - not yet
Get 15 pull ups - kipping yes, dead hang, not yet
Get to 175 lbs - soon if GOMAD is all it's cracked up to be
Buy a Truck - currently have a car which is better than nothing
Get a Pistol - Closer than ever, I have about 10 inches to get ass to ankle
Deadlift 2x body weight
Press Body weight
Today I did the workout posted on Crossfit East Bay and modified it just a bit by including a farmers walk at the beginning and end.
200m Farmers walk with 30lb dumbbell in each hand
Rest 2 minutes
30 Box Jumps 30"
30 Kettlebell swings (40lb dumbbell used)
Rest 3 minutes and did some gymnastic work, headstands, handstands, bridges for 10 minutes.
200m Farmers walk with 30lb dumbbell in each hand.
The way this worked out was I walked to a local park with dumbbells in my hands, used a drinking fountain that was 32" high for the box jumps then used the dumbbells for the KB swings then did the burpees. Then played around with the gymnastics stuff and walked home with my dumbbells. No gym required. I really enjoy the Farmers walk. It is a great exercise to develop all around core, shoulder, grip strength. I've said it once and I will say it again. Lift and Carry heavy shit and you will be healthier than just doing a bunch of aerobic stuff. I love running but we need