S Run + Cl - Velocity Day 18 - June 30

AM
10x Tenth mile sprints, one on, one off.

PM
Buy in:
Bar only Snatches.

2x10
Overhead sqts @ 95#/curls @ 145/extensions @ 220#

4x10
Romanian deadlift @ 95#

3x10
Overhead sqts @ 95#/seated calf @ 70#/A-frame @ 5

Cash out:
4 tabata rounds plank/side plank/dead bug/side plank

8 hours/36 hours. 33 + 39 minutes, PE: 8. (215)/13.

Velocity Explained.

Today's more than an AR day, it's completely Off. Good day to catch up on this program reporting.
Check the chart below, last week was my heaviest frequency since my triathlon days. Any day in red is a day I blew up the Velocity-ish program.

Coming in, I logged two weeks on the Lose It! app. Nothing special, just an eye-opener in a couple of grand ways: one, I thought I was eating twice the amount of protein that I actually was eating, and two, I was eating more than twice the carbs I needed to be eat- er, drinking.
Oh yeah, I wasn't exercising worth a crappé either. Here are those control weeks:
Yes, scroll like heck, blogspot is retarded.

Control	Fat	Sat. Fat	Carb	Sugars	Protein	F/C/P%	Calories	Exercise
M30 c1	117	35	88	6	101	58-20-22	1840	-
T31 c2	165	50	226	49	152	50-30-20	3058	1x 30 mins
W1 c3	138	35	159	38	128	52-27-21	2437	-
T2 c4	159	44	144	38	122	57-23-20	2886	-
F3 c5	127	38	210	58	109	47-35-18	2690	-
S4 c6	120	38	88	26	142	54-18-28	2403	1x 31 mins
S5 c7	99	30	336	74	93	34-51-14	2700	-
Week c1	132	39	179	41	121	50-30-20	2573	2x 61
M6 c8	102	32	341	90	108	34-50-16	3086	-
T7 c9	118	28	207	107	80	48-37-15	2149	-
W8 c10	48	17	132	8	64	36-43-21	1345	-
T9 c11	200	88	202	27	154	56-25-19	3264	1x 10 mins
F10 c12	70	20	324	24	121	26-54-20	2601	-
S11 c13	98	26	160	33	127	43-31-25	2216	-
S12 c14	102	29	163	17	99	47-33-20	2399	1x 11 mins
Week c2	105	34	218	44	107	42-39-19	2437	2x 21

Okay, enter my bastardized version of the Velocity program. The basic idea here was to graze (eating 5x/day on three hour intervals), trash myself with nearly daily double sessions, and convert fat to muscle. Yes, I know that this is physiologically impossible.

Nutrition	1 - 700	2 - 1000	3 - 1230	4 - 1530	5 - 1830
2000 cal benchmark, 2200 acceptable	3 eggs, coffee or watered juice with C - 306 cal/20g protein	Pro shake - 280 cal/54g protein	Beer Nuts 425 cal/17g protein & carb, or comparable	Pro evolution shake - 320 cal/68g protein	Meal (up through 700 cal) or Pro Shake

Breakfast is composed of 3 whole eggs and some days some apple juice with the Vitamin C water. A protein shake or two to keep the protein levels above the carbs. Days where the carbs are over limit are marked with a number and a b ... notation regarding the liquid carbs that blew up week two.

I was still using Lose It!, and set the goals there to go from 221 to 204 (which gives a calorie allowance of 2200/day). Velocity is at 2000 per exercise day, and 1700 on non-exercise days. I generally disregarded the Lose It! settings which allow for more caloric intake when exercising, and mentally shot for the 2000 cal/day as a benchmark. I did use Lose It! to journal my nutritional intake and kept these as loose objectives:

- 100 grams of carbs a day, any day over 100 grams of carbohydrate is a fail day

- 33/33/33% for nutrients, preferably 40/20/40% with carbs as the lowest - any day where carbs go over 30% is a fail day

- Per the velocity diet, 2000 calories per day on exercise days, 1700 on non-exercise days, but I'm looser on the caloric intake than on the nutritional percentages

Work involved, for me, super hi-frequency. 10x sessions a week; four AM runs, four PM resistance sessions. Looks like I blew off the Friday PM session, mostly.

Work	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
AM	S Run - 1/1	S Run - Hills/Grades	Off	Murph - Pulls	Dice Run	Cleans/KB	Yokuts Mixed Run - Pull/Dips
PM	Wl - Deads	Ca - Pulls	Off	Cl - Front Sqt	Wa - Push	Off	Off

Maybe I'll post my befores when this is over. But not now. Here's the first two weeks of four:

Velocity	Fat	Sat. Fat	Carb	Sugars	Protein	F/C/P%	Calories	Exercise
M13 1	34	11	29	14	60	47-17-36	1603	1x 32 mins
T14 2	76	24	61	19	172	42-15-42	1666	2x 64 mins
W15 3	94	24	162	21	166	39-30-31	2157	1x 33 mins
T16 4	66	23	110	25	157	36-26-38	2186	1x 51 mins
F17 5	95	31	67	26	196	45-14-41	1891	1x 34 mins
S18 6	163	49	92	19	192	56-14-29	2617	off
S19 7	111	45	55	26	144	56-12-32	1871	1x 59 mins
Week 1	92	30	82	21	155	46-19-35	1998	7x 273
M20 8	129	65	212 4b	19	211	41-30-30	3322	1x 40 mins
T21 9	126	44	68	21	194	52-13-36	2227	1x 33 mins
W22 10	82	27	89	7	142	45-21-34	1731	2x 64 mins
T23 11	52	17	268	61	136	23-51-26	2145	2x 86 mins
F24 12	96	31	163 1b	38	185	38-29-33	2346	1x 20 mins
S25 13	93	24	75	13	196	44-16-41	2060	1x 72 mins
S26 14	91	27	223 4b	43	168	35-37-28	2793	1x 58 mins
Week 2	96	34	157	29	176	39-29-32	2374	9x 373
	Fat	Sat. Fat	Carb	Sugars	Protein	F/C/P%	Calories	Exercise

Week two was a bust for carb intake. Exercised like a maniac during week two. 12 out of 14 fail days during the control weeks, down to 6 fail days out of 14. Now, there are two weeks remaining to pull the entire show together. I can do better.

Sucks to have something to prove to yourself. It's like standing in a hole that you've dug and realizing that you had to work to get so low.

Double Session - Velocity Day 16 - June 28

AM
Mini-Murph run to Beach. 12 there (long way), 10 back with 4 backwards intervals.
There:
6x max reps (8's) neutral grip pulls in 40 on 40.

PM
Buy in:
4x 10 Hang Power Cleans @ 115#

4x8 reclining DB @ 65#

4x10 cable rows @ 90

Cash out:
5x tabata planks

Looking forward to tomorrow's day off. Feeling empty, but when workout time comes, I'm able to rise to it. But this hi-freq is a test. Hoping to come out the other side with some training effect and better ability to bounce back from hi-volume efforts.

8 hours/12 hours. 33 + 30 minutes, PE: 8. 213/14.

Train Grade + Wl - Velocity Day 15 - June 27

AM
Run to the train grade with Maylow: 11. Run back: 12.
4 repeats in .50 on 3:10. First 2 were really hard to top out in time. 13 mins.

Tight and clunky on the way over. Loosened up in time for the hills.

PM
4x11 Overhead Sqt @ 65/85/115/135#

3x11
Extensions @ 240#/curl @ 145#/seated calf @ 45/A-frame @ 5

3x5 Deads @ 205#

8 hours/24 hours. 36 + 35 minutes, PE: 8. 214/14.

Yokuts Run - Velocity Day 14 - June 26

Run to Yokuts: 17; run back: 17.

There:
7xmax reps mixed grip pulls/6x max reps dips (8's) - 20 mins.

One turn around the long block with Maylow to make the damage complete. Really flat and overtrained - this high freq block is killing me. I love it.

PM
Shooting in Keyesville, then to Kern River Brewing Co. in Kernville. Blue cheese burger, waffle fries and 4 awesome beers.

7 hours/24 hours. 58 minutes total, PE: 9.

MTB - Velocity Day 13 - June 25

AM
Actually, there's only supposed to be an AM today. Rode steady-state over to help Russ move stuff out of his garage. Didn't work hard enough there to consider that part of the daily routine. First ride in a while, and I noticed that spinning felt too easy, while the next gear up felt too thick. Could have used a bike pump to get out of that sticking spot, but wanted to make it harder today.
Dunno the distance, do know that there are a lot of shittyass drivers out there on the roads.

After, 5 sets of ab wheel rollouts, and 30 mins of stretching.

9 + 1.5 hours/12 hours. 72 minutes total, PE: 6. 215/13.

Death by Death by - Velocity Day 12 - June 24

AM
I stayed up too late - yes, 10:30 is now late - doing APNC and stoopid church stuff. Too late to get to bed when my body was saying it wanted bed earlier. Getting up to run wasn't happening. Part of training is the mental side, and in saying that, I'm pointing out that the obvious and easy is the mental telling the physical to suffer in that moment of oxygen deficit and lactic burn. The trying aspect of the mental training is the difficulty of saying No and meaning it in weak moments. Saying No to stuff you would normally say Why Not to. Like PM TV, or a slice of pizza, or thinking you'll get the workout done in the afternoon because you want to sleep in.

PM
Death by push press @ 120# - 9.6 rounds
rest 5 mins
Death by KB swings @ 1.5 pood - 9.14 doubled rounds

I did the push press single rounds while Chacho did the KB doubles, and then switched. Kinda fun that way. Doubles on the KB is a good way to keep the rep count from going stratospheric. The push presses felt great ... until round 8, when the ability to push just evaporated.

8.5 hours/24 hours. 20 minutes total, PE: 7/9. 215/13.

Reaquainted with Burpees - Velocity Day 11 - June 23

AM
Dice Run to Yokuts. A couple of 55's on the squats to start, and box jumps ... turnaround at 31 mins. 21 mins home. The weather's finally changed and it felt hot. Couple of everything but push ups - including the first burpees I've done for a year. Guess the burpee challenge cured me.

PM
Front Sqt
1x10 @ 115#
5x8 @ 135#
These did a good job of tightening up my lower back.

4x12/12 of seated calves @ 60#/A-frame @ 5

6 mins of assorted core crappé on the floor with the bosu ball and a set of pallof presses.

9.5 - .5 hours/36 hours. 53 + 33 minutes total, PE: 9/7. 213/11.

Wl - Velocity Day 9 - June 21

Feeling those dumb beers this morning. Didn't get up and run.

Noon:
4 rounds tabata core:
push up plank/side planks/dead bug

4x
5/6/7/5 Deadlift @ 205#/12 extensions @ 220#/12 curl @ 140#/12 seated calf @ 70#/20 A-frame @ 4
+ Dead 1x10 @ 135# just for good measure.

8.5 hours/30 hours. 33 minutes total, PE: 8. 214/15.

S run - Velocity Day 8 - June 20

AM
S run at the Train Grade. 4 repeats in 50 on 3:00. Maylow had a hard time on the way home: 14.36 on the return trip. It's most def feeling like summer now.

PM
Planned a Wl but Walker played the temptertormentor and enticed me to Padre for Union Jack and tacos. I was feeling a little overtrained anyway.

7 hours/24 hours. 40 + minutes total, PE: 8. 215/12 - post run and breakfast.

Mixed Run - Velocity Day 7 - June 19

I didn't do much yesterday - just 5 mins of planking and push ups and air squats to keep moving a little. We had a garage sale, and I Overate. I needed a day off though.

Today, got up and ran one tenth forward, one tenth walking and one tenth backwards to Yokuts and back. 18.29 to, 17:44 return. While there:

6xmax reps chin ups (8's) / bar dips (10's) in 40 with 45 secs RI.
18.20.

Bar dips were stronger than the pulls today. Go figure.

3 x12+ KB swings in 40with 45 secs RI to end it. 5 mins.

6.5 + 2 hours/36 hours. 59 minutes total, PE: 8.

Cl - Velocity Day 5 - June 17

Really felt overtrained and hungry and flat this morning. Could've been a little queasy and hung from Moo Creamery yesterday what with all those Just Outstanding IPAs. Things picked up before the PM session though.

Going to come through here and note daily nutrition as we go. Gotta find time to log all the Velocity hybridizations I'm doing tho.

5x6 Hang Power Clean @ 135#

3x A-frame 5.25/seated 60#/extensions 205#/leg curl 115#
+2 curl/seated

4x10 Ov Sqt @ 95#/Bosu plank leg curls

8 - 1 hours/36 hours. 34 minutes total, PE: 7. 214/15.

Mixed Run - Velocity Day 4 - June 16

AM
Run to Yokuts one min on, one off. 17.27

5xmax reps (5'/6's) dips/6xmax reps 6's+2) mixed grip pulls.

Run home, one on one off. 16.12 - then a turn around the long block with Maylow.

Really feeling the drag already from the anabolic change. Sucks, but Fork yah!

8 hours/12 hours. 51 minutes total, PE: 9. 215/14.

Wl - Velocity Day 3 - June 15

6am meeting with the guys, so no early session.

PM:
6 mins of wacky core: Wall push dead bugs, bosu leg lifts, steering wheels.

4xmax reps (6,8,7,7) SDHP @ 103#

6 more mins repeating that wacky core stuff.

4xmax reps (8's) front squat @ 115#

4x12 seated calves @ 55#

8.5 hours/24 hours. 33 minutes total, PE: 8. 215/17.

Wa - Velocity Day 2: SRun & 4x5 - June 14

Actually, taking it a bit light, or so I continue to say to myself.

AM:
Walk one tenth, sprint one tenth, turnaround at Train Grade for a total of 8 intervals. All were under 40. 36, 33, best at 30. 35 mins.
Limped around all day after this. Left achilles.

PM:
Deads 10 @ 135#, 4x5 @ 205#, 1 more 10 @ 135#... 1 min RIs.

4x6 Reclining DB presses @ 65#/Chins, 30 sec side planks (2 per side).

I realized something today. It's not that I don't work, it's that I've not been training. I've been using concepts, and working, but really, doing what I feel like, instead of looking at the preformatted piece of paper and saying, "Ah hails nah, not that today." I've not been forcing off days, so I've been taking too many. I've not been keeping my piehole shut; drinking beer for thirst, eating for flavor. I haven't been stretching, I haven't been cautious about bedtime. I've been Lazy, rather than Self-Disciplined. Basically, forgetting to remind myself that one of the adjectives that is supposed to characterize me is Athlete. I'm okay with shelving SuperHuman. But I'd like to dust off and tie knots in the laces of Athlete again for awhile.

No goal for now. Just will test my mile time in a month, and see what happens as a result of body composition changes. No composition goals - this isn't look better nekkid class. 29 days to come up with performance goals.

8.5 hours/12 hours. 64 minutes total, PE: 8. 215/13 (see, told you I was dehydrated yesterday).

Velocity - 13s on the 13 - June 13

Kinda a modification on the Dan John stuff with some Velocity ... I'm not certain about a 40 day cycle on this, or what final form it's going to take, but I wanted to start first and get all the answers by doing.
Using the Lose It! app has been a wake up call - not because I believe in calorie-counting, but because I would have believed my intake breakdown would have been like, 50% protein. It's really been 18-20%.

That's changing, and I'm just going to get serious about shocking my system a bit here. Adding in Omega 3s and will be trying to graze all day. Hesitate to use the term Velocity, since I'm not going all supplemental and liquid like Velocity, but will emulate it with real food. But maybe it will be better and sustainable for all that. Did this in Thailand, and it was really uncomfortable. Let the starving begin.

All 30 sec RI today.

5x13 A-frame @ 5, 30 sec RI planking

4x13 Ov Squats @ 95#

6x(max reps, 6's - couldn't manage 13's) neutral-grip pulls

6x6 bar dips, which really bothered my right shoulder

9 - 1 hours/36 hours. 32 minutes total, PE: 8. 218/20 (dehydrated, right).

AR - KB Swings - June 12

5x20 with the 1.5 pood, and one more 10 single-armed for good measure.

7.5 + 2 hours/24 hours. 11 minutes total, PE: 7.

AR - PushPlank - June 11

100 push ups via max reps with planked RIs. Took about 8 sets.

8 hours. 10 minutes total, PE: 6.

Ca - Disneyland Hotel - June 6

6x11
Recline pulls on machine/Recline DB presses @ 50# both in 60 on 2.00

5x7-8 Pull downs / 6x11 DB thrusters @ 45#
in 1.45 with .55 RI

There was also a lot of walking today, does that count?

8 hours. 31 minutes total, PE: 9.