The plan for July is to have a medium effort day (Monday), SFP2.0 on Tuesday, a hard day on Thursday, variety day on Friday, and a long run on Saturday. Sunday is also off.
So last Thursday I did a workout that consists of the following:
- Loaded cleans – 5 sets of 5, alternating with
- 1 TGU on each side, repeating five times. Then
- Lunges – 8 steps out and 8 back, done 5 times
- Push press – 5 sets of 5
I hope I explained that well enough. Let me say it another way: I do five loaded cleans on the left, then five on the right. Then I get down and do one TGU left and one right. Repeat all that five times. Then do five sets of lunges, then 5×5 of the push press.
Man, this was very, very tough for me. I took significant breaks, both because I was struggling to complete the workout and because I was busy doing some other stuff between exercises.
Friday’s are variety days, and we have established the following exercises to be done for two minutes each, with one minute of rest in between:
- crush curl
- bottoms-up clean and press (super hard!)
- pistol
- Maxercist rows (this is standing on one leg)
- “Mitten” swings (two-handed swing with oven mitts or other impediment around the handle)
That was ok. I stink at pistols, and my grip is not hardly strong enough to do many bottoms-up clean and presses (and that’s with the 16!). It was a pretty short workout and I didn’t feel like it did that much for me.
Saturday I ran for 75 minutes.
One more thing to note: last Thursday, I busted out the body fat calipers and gave myself a measure. I came in at 23%. Now, I don’t think I look “fat” but 23% really got my attention. Especially after I calculated how many actual pounds that was… it was close to 40 lbs of pure fat that I’m hauling around. It’s no wonder I can’t do more than one barely-there pullup. Or run very fast. I sicken myself!
So after some diligent research over the weekend, I began today eating according to the Body for Life plan. I did this a few years ago and lost about 15 pounds. At that point, I got down to around 175-180. I haven’t gained a lot since then, but decided it was time to lose more.
My new goal is to cut my bodyfat amount in half. I’d like to get down to about 12% and see what that feels like. That would put me at about 160lbs, assuming no muscle gain. Instead of the Body for Life workout plan, I will be continuing with the Clif and Matt plan and see how that goes.