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Post by shaneomack on Jan 6, 2014 22:56:57 GMT
Entry Form:
Name: Shane Perrault
Age: 27
Height: 6'-0"
Weight: 243
Status: I have been working out religiously at Crossfit no-regrets around 3 to 4 times a week for the past year now. I have seen a good deal of progress when it comes to my strength and conditioning. My 5/3/1 numbers are up and I am able to do exercises I once could never do i.e. pullups, HSPU's, ring dips, etc. The problem is my weight is exactly the same as it was a year ago. I have not lost any fat due to LACK OF DIET. I know I have the potential to be much better than I am today if I could get my weight down. I was a collegiate athlete and in the best shape of my life in College, weighing 195 lbs and working out 6 days week. Since graduating 6 years ago I have opened my own business and gotten married. Those two items along with an unhealthy young Boston nightlife have resulted in almost a 50lb weight gain. At this point I need to put everything in the past and focus on the future.
Personal Goals:
- MAINTAIN A STEADY AND LEAN DIET!!!
- Lose 25 lbs
- Bench 300, Squat 350, OH Press 200 and deadlift 375
- Do 15 consecutive unassisted pullups
- Do 10 HSPU's
- Run a 5k in under 20:00
- Finish Spartan Race in under one hour
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Post by shaneomack on Jan 7, 2014 2:40:52 GMT
Monday, January 6th
Workout: 5/3/1 BENCH: 5,5,5: 165, 185, 210
Warm-Up Row 500 40 ring rows 30 push-ups 20 thirty lb ball slams 10 Delt rotations
WOD 20 Min AMRAP 10 Pull-ups 5 deadlifts 8 Push Press 10 Rounds RX
DIET: Protein waffle 2 scoops humapro w/ cashews grilled chicken over salad w/ olive oil 2 scoops humapro w/ cashews grilled chicken breast w/ broccoli 2 scoops protein can of tuna w/salsa
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Post by shaneomack on Jan 8, 2014 1:46:27 GMT
Tuesday January 7th, 2013
PRE-WORKOUT Ran 2 Miles on Treadmill
WARM-UP 5 ball slams (30lb) 10 Single leg lunges 5 Delt Mobility 10 Overhead squats w/ PVC 5 Good Morning w/ PVC 10 Burpees
WOD 50× 95LB Back Squats 50x butterfly Sit Ups 50× 75LB Back Squats 50x GHD Back Extension 50× 55LB Back Squat 50x butterlfy Sit Ups TIME: 18:30
DIET: Protein waffle 2 scoops humapro w/ cashews grilled chicken over broccoli w/ olive oil 2 scoops humapro w/ cashews Pre-Workout Mix: 1 scoop CR, 1 Scoop Humapro, 1 Scoop Hyde Post-Workout Mix: 2 Scoops Protein Grilled Talapia Fillet topped w/ pepers and onions w/ Broccoli 1 Scoop Humapro APPROX PROTEIN: 310g
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Post by shaneomack on Jan 9, 2014 1:48:20 GMT
Wednesday January 8th, 2014
WARM-UP 12 ball slams (30lb) 10 Squats 12 Ring Rows 10 Delt Mobility
WOD 10,9,8,7,6,5,4,3,2,1 Squat Cleans (155rx)
Every Round after clean squat 5 Pull-ups 10 Push-ups 15 Sqauts TIME: 31:20 RX
DIET: Protein waffle 2 scoops humapro w/ cashews grilled chicken over broccoli w/ olive oil 2 scoops humapro w/ cashews Pre-Workout Mix: 1 scoop CR, 1 Scoop Humapro, 1 Scoop Hyde Post-Workout Mix: 2 Scoops Protein Grilled Salmon Fillet w/ grilled pork filet 1 Scoop Humapro APPROX PROTEIN: 320g
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Post by shaneomack on Jan 10, 2014 2:42:50 GMT
Thursday January 9th
Workout:
Cardio Day: 1 Hour Cardio (Basketball game)
DIET: 2 eggwhite wraps 2 scoops humapro w/ cashews grilled chicken over salad w/ olive oil 2 scoops humapro w/ cashews grilled chicken and rice 2 scoops protein
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Post by Admin on Jan 12, 2014 21:33:08 GMT
Need total macros every day
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Post by shaneomack on Jan 14, 2014 3:27:35 GMT
Monday January 13, 2014
WARM-UP 30 cals on Row 10 Ring Rows 10 Overhead Squat w/ PVC 10 Delt Mobility 10 BFSU's
WOD 30x Pull-ups 30x KB Swing 30x Thrusters (95) 30x KB Snatch 30x T2B 30x Box Jumps 30x Wall Balls (20lb) 30 Cal Row
TIME: 20:58
DIET: Protein waffle 2 scoops humapro w/ cashews grilled chicken over broccoli w/ olive oil 2 scoops humapro w/ cashews Pre-Workout Mix: 1 scoop CR, 1 Scoop Humapro, 1 Scoop Hyde Post-Workout Mix: 2 Scoops Protein chocolate Grilled Salmon Fillet w/ broccoli
DAILY MACROS: 74g FAT 89g CARBS 312g PROTEIN
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Post by Admin on Jan 14, 2014 19:21:13 GMT
Do HP + CR immediately PWO as well as PRE
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Post by shaneomack on Jan 15, 2014 3:22:27 GMT
Tuesday, January 14, 2014
WARM-UP Row 400m 3 Rounds Burgners 10 Push ups
WOD 10,9,8,7,6,5,4,3,2,1 1,2,3,4,5,6,7,8,9,10 Power Snatch (75lbs) Burpees
TIME: 18:45
DIET: Protein waffle 2 scoops humapro w/ cashews grilled chicken over broccoli w/ olive oil 2 scoops humapro w/ cashews Pre-Workout Mix: 1 scoop CR, 1 Scoop Humapro, 1 Scoop Hyde Post-Workout Mix: 2 Scoops Protein chocolate Grilled Salmon Fillet w/ broccoli
DAILY MACROS: 74g FAT 89g CARBS 312g PROTEIN
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Post by shaneomack on Jan 16, 2014 2:25:57 GMT
Weds January 15, 2014
5/3/1 Push Press: 135, 135, 155
Warm Up 7 Squats 10 Sec Toddler 7 Push Ups 7 Ring Rows 7 Delt Mobility
WOD 7 Rounds 7 Deadlift (205lb) 7 Pulls Ups 7 HSPU;s
TIME: 16:30
DIET: Protein waffle 2 scoops humapro w/ cashews grilled chicken over broccoli w/ olive oil 2 scoops humapro w/ cashews Pre-Workout Mix: 1 scoop CR, 1 Scoop Humapro, 1 Scoop Hyde Post-Workout Mix: 2 Scoops Protein chocolate Grilled Sirloin w/ asparagus
DAILY MACROS: 117g FAT 89g CARBS 360g PROTEIN
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