for now i am going to switch my training log over to my main page www.gregbashore.wordpress.com This site isn’t getting alot of hits and its to hard to run 2 sites right now. Mike and I are still partners and will keep this active every now and then

New strength article

Today is the last day of my rest “week” I will hit the deadlifts tomorrow

-Greg

I am starting my rest week this week. Cardio will stay the same, but no weights untill the 10th.  My joints need a much need vacation.

New Nutrition article from T-nation

New Strength Article

Who among us hasn’t found relief from a bad breakup, the lost job, or even the loss of someone close, by lifting weights? Who among us hasn’t mentally transmitted his troubles into a heavy weight and just torn that mother up in a sweaty effort to exercise and exorcise that demon? Who among us hasn’t felt the blood surging through our muscles, followed by an intense cramping pain that’s both excruciating and cathartic at the same time? You can have your soothing wind chimes, I’ll take the beautiful sound of clanging dumbbells any day. In fact, you can shove your Prozac, your Xanax, your meditation, your Dr. Phil, the equally sophomoric Secret, your comfort food, and your whining. Instead, take this pill, the one that weighs 45 pounds and is made of solid iron. It won’t sedate you and it definitely won’t deaden your feelings, but it’ll flatten that thing gnawing on your soul.

Got soul sickness? Got downright despair? Got run-of-the-mill blues? Strap on the headphones, turn up the volume, and grip, rip, and hoist. Feel the satisfaction of moving things that to most are unmovable. Shake the sweat off your head and brow and baptize all those damn unbelievers with your own holy water.

Weight 194
lean weight 178,
fat weight 16
body fat 8.4%,

-Greg

That is Freaking awsome. I am proud of you. Didn’t you just feel 100x better afterwards.  There is a sort of “High” that comes after knowing you just pushed your body to the limit and lived to tell about it.  That’s what I love about training.  It never lies to you.  A mile is always a mile, and 200 pounds is aways 200 pounds.  It is streight foward. You can always trust the weightroom.  Its my safe place, where i go when the world is BSing you, you can go to the weightroom and it will always tell you the truth.
 
Now for you to truly see how much of a nerd I am.  Why did you do it?  What made you push yourself harder today then the last time you trained?  These are things you need to think about. Most people don’t and thats why they always fail, why they give up on “getting into shape”.  You have to have an objective, a goal, a purpose for all of it.  Getting in shape is not a purpose or a goal to training (I say training, because workingout is what 40 year old women do to feel good about themselves).  Getting in shape is a result of achieving your goal or purpose.  After you set your goal you have to have a plan of attack.  How are you going to achieve this goal.  What steps are you going to take. Your plan must have carry over.  What your doing needs to relate to what you want.  IF your goal is a 6 min mile your not going to spend all of your time lifting and no time running, just like if you goal is a new deadlift total you wont get there by running you have to deadlift.  The next step is Follow Through. You have to do what you set out to do.  In the end you will reach your results

But to help you understand a little better here is my goal, plan, follow through and hoped results.
 
Objective- To increas Strength in my squat and deadlift, while increasing work capsity and metabolic conditioning to prepare my body and mind for the demands of a fire fighter.
 
Plan Of Attack- 9 day cycles that include 2 pure strength sessions (1 squat, 1 DeadLift). 2 pure Metabolic conditioning (Metcon) sessions. 4 strength/metcon hybrids training sessions. and 4 cardio (running) based sessions. and 3 rest days (this is very important so the body can recover and meet the demands of training)
 
Follow Through – Here is my last 7 days of training
Wednesday 2/6/08
AM
Deadlift
8×3, worked up to 3 rep max
 
PM
3 rounds for time
21 1arm snatchs (right arm)
21 Pullups
21 situps
21 1arm snatchs (left arm)
21 chinups
21 situps
__________________________________________________________________
Tuesday 2/5/08
Rest Day
___________________________________________________________________________
Monday 2/4/08
AM
30 run
PM
Front Squat
10,9,8……1
Pullups
10,9,8……1
Standing Press
10,9,8……1
Was able to finish in just under 20 min at 19:42
___________________________________________________________________________
Sunday 2/3/08
AM
run at 10.0mph as long as you can, walk for 2 min repeat for 30min.
Distance-3.47 miles
PM
Deadlift
5×5
Chinups
5×5
Bench Press
5×5
Do all three in a round with no rest between exercises. Rest 30 sec after third exersice is complete then repeat. 
I am trying to build up my strength while I am tired.  Working with heavy weights and little rest.
________________________________________________________________
Saturday 2/2/08
Rest Day
________________________________________________________________
 Friday 2/1/08
AM
Front Squats
8×3 
PM
10 95lb Thrusters
10 Pullups
20 Burpees
As many rounds as possible in 20min

It embarrasses me to write this
3 rounds, 10 thruster, 10 pull-ups 17 burpees. 
Crossfit is kicking my butt, and I am going to be a wrecking machine because of it.
___________________________________________________________________________
Thursday 1/31/08 
AM
Run for 10.0 mph as long as a i can, then walk for 2 min. Repeat for 30 min.
DISTANCE- 3.36 miles

PM
Deadlift
185 x10,9,8…3,2,1
Pullups
BW+2.5 x 10,9,8…3,2,1
Dips
BW+12.5 x 10,9,8…3,2,1

 
Results- Hopefully an increase in overall strenght to be able to pick up fallin objects and injured people.  Increase work copacity so i can do mulitple fires in one day. and increase in lean muscle mass, increase in lactic acid threshold, decrease in body fat so i look good