Rob PMFF

Different things seem to work for different people. Some people like to workout on an empty stomach, some eat a little protein beforehand, etc. I usually eat an orange and a cliffs bar right before I head out the door. Not sure how well that works though, to be honest. It doesn't seem to have much bearing on my energy level. Great log! Keep up the hard work!

I spend half of my days at work on an ambulance. The people I mostly see with pneumonia have been rode hard and put away wet. They smoke, they live in filthy homes, and they eat pork 3 times a day, sausage for breakfast, ham for lunch, and ribs for dinner Being vegan isn't going to stop you from aspirating something or getting an infection. What do you want from it? It's just a diet.

03/24/2010 In exactly one month I'll be 30 Workout: Squat: 95 lb, 4 x 5 -Went light on this just in case. Good thing I guess...I didn't do the fifth set because at the end of the 4th there was a momentary sharp pain in my right knee. It's not exactly new, but it doesn't happen very often either. Usually when I'm climbing up into the fire engine. Not taking any chances anymore. Hypers: 3 x 10 Hanging Leg Lifts: 3 x 10 Assisted Pull-ups: 60 lbs assistance 1 x 5, 70 lbs assistance 4 x 5 -Really wanted to do all 5 sets at 60 lbs assistance, to keep up with my progress on the Dips, but my right lat was bothering me a bit...I don't really know how to explain it, but it was like a "folding" sensation. I don't know. I'm falling apart Dumbell curls: 35s 5 x 10 Food: 20 oz soy vanilla latte Trader Joe's Super Crusade multivitamin Bowl of pumpkin seed/flax/granola cereal with soy milk and banana Macintosh apple 2 PB Cliffs Bars Slushie: (Man this thing was thick, had to eat it with a spoon) 1/3 cup Ultimate Meal powder, 2 tsp vegetarian omega oils, 2 cups Pomegranate-Blueberry juice, 2 and 1/4 cups of frozen strawberries, blackberries, blueberries & raspberries some bread a piece of fruit leather eggplant bhartha w/ rice tofu pad thai w/ lots of vegetables 2 cookies

CrossFit Hampton Roads http://www.crossfit-hr.com/CFHR_HOMEPAGE.html

http://www.youtube.com/watch?v=X8n6kvJSBCs&feature=related

It's located in York County, Virginia, if that's what you mean.

Things are looking good, dude! It's so funny to me that your girl's always in the bed in your videos limbs hanging out and all. How can she still sleep with you making all that noise? Let me know how that creatine works out for you. What brand is it? I used to take several different ones over the years. Some seemed to work better than others, and some made me feel like my stomach was going to explode. I'm interested to know your experiences with it. I'm slowly considering using it again.

Glad your back at it again. These ups and downs with injuries is aggravating isn't it? But you're definitely a trooper! I "MAY" be trying out crossfit in the near future. Two guys on my crew at work are pushing it like its cocaine. So I might do the 2 week trial. Gonna wait at least until my back stops bothering me intermittently. I don't want to go in there and have them be like "Ok now it's time to deadlift." And me saying "um...no."

All that cycling sounds so intense. I don't know how y'all do it! Hats off to ya

I did a lot of ice this time, Mary, and I think it must have helped. It seemed to have recovered more quickly...not to 100% of course, but it also might have to do with the fact that it didn't hurt as bad this time when I "injured" it (a third time). I'll take icing more seriously from now on. Also, explain Active Release therapy, if you don't mind. 03/23/2010 Workout: Bench Press: Warm up set 135 lb x 5, 160 lb 2 x 5, 155 lb 2 x 5 & 1 x 4 Dumbell Flies: 40s 5 x 5 Dumbell Shrugs: 40s 3 x 10 Assisted Dips: 5 sets of 5 at 50 lbs Assistance Eliptical: 15 minutes Like I said, the back has still been bothering me, especially lifting patients, the stretcher, and carrying ladders at work, so I didn't want to do anything over my head (literally) today. So no overhead presses or anything like that. Maybe I could have gotten that last rep on BP, but I felt like I started to arch my back some, and I didn't want to take any chances. Food: 20 oz soy vanilla latte Trader Joe's Super Crusade multivitamin 3 PB Cliffs Bars Bowl of TJ's Raisin Bran with oat clusters with soy milk and a banana navel orange Shake: 1/3 cup Ultimate Meal powder, 2 tsp vegetarian omega oils, 2 bananas, frozen pineapple chunks, frozen mango chunks, a handful of pea shoots, rice milk jambalaya w/ tofurky kielbasa, onions, peppers, rice, etc 2 boca chikin patties green beans 4 choc chip cookies

Why is he all wet? From the pit?

everytime I see that, I can't believe stomping was ever allowed

03/16/2010 Did vehicle extrication training at the junk yard. Stabilizing vehicles and cutting up cars is a hell of a workout in itself 03/18/2010 Assisted Pull-ups: 5x5 at 60 lbs assistance Hanging leg lifts: 3 x 10 Tried out the cable row machine, and felt a familiar pain in my back, just not nearly as bad as before. So I called it a day so as not to push my luck. Oh well. Ibuprofein and Ice for me.

Do you mean perhaps, ankles or toes? I'm just trying to picture this. And of course wondering if I do the same thing. That's hilarious

03/15/2010 Workout: Felt kinda weak today. It showed in the numbers. Don't know what the problem was. Bench Press: Warm up set 135 lb x 5, 160 lb x 5, 160 lb x 4, 155 lb x 4, 155 lb x 4, 135 lb x 7 Dumbell Flys: 40s 5 x 5 Overhead Dumbell Press: 45s x 5, 40s 4 x 5 Assisted Dips: Assistance 60 lb? 5 x 5 Eliptical: 20 min on interval Food: cup o soy peach yogurt bowl of grape nuts with soymilk and banana 1 PB Cliffs Bar navel orange 1 PB Cliffs Builder Bar Shake: Orange juice, pineapple juice, frozen mango & pineapple chunks, about 1/3 cup Ultimate Meal powder, some baby spinach, 1 tbsp vegetarian omega oils, 2 bananas 2 slices of pizza - whole wheat crust, homemade marinara, green peppers, onions, mushrooms, artichokes, spinach, nutritional yeast big bunch of white grapes jerk tempeh with pineapple and brown rice sauteed spinach and mushrooms tofutti ice cream sandwhich

SWEET!

Damn, get well soon. Hate it when that happens. Doesn't take much sometimes, does it?

Yeah I hear ya. Good luck on that exam!

Hmm that might not be such a good match up for Mac. Wiman is nearly unfinishable, and generally outlasts his opponents to the judges scorecards. Hope Mac pulls out the win though.

How's it coming? I really like the "antman" analogy.

@Mary - back only really bothers me now after standing around for extended periods of time... I had to have curved it the wrong way, whichever direction that may have been. I know my form sucked, because when I initially injured it, I was very distracted. Someone was in my personal space and I wasn't focusing on what I was doing. When I re-injured it, I don't know...Form probably sucked again, but it also could have been that it was just too soon to try again. Unfortunately I don't have any way to take video. I work out by myself, so no one to help me out there. 03/11/2010 Workout: Tried to take it easy since I haven't done these exercises since before I hurt my back. That may have been a mistake, since everything was almost laughably easy. Squats: 95 lbs, 2 sets of 5; 100 lbs, 3 sets of 5 Hypers: 3 sets of 10 Assisted Chin-ups: Assistance 80 lbs?, 5 sets of 5 Hanging Leg Lifts: 3 sets of 10 Barbell Curls: 65 lbs, 5 sets of 5 Rotary Calf: 210 lbs, 5 sets of 10 (This machine still seems pointless) 1 hour of Wing Chun class - footwork drills. Food: 1 PB Cliffs Bar bowl of Grape Nuts cereal with soy milk and banana 1 navel orange Sandwich: 2 slices Ezekiel bread, 6 slices of Hickory smoked Tofurky, mixed baby greens, Tofutti sour cream, jalapeno hummus 1 PB Cliffs Builder bar Shake: banana, raspberries, blueberries, strawberries, scoop of soy protein powder, the remains (maybe a scoop and a half) of some Ultimate Meal powder, 1 tbsp of vegetarian omega oils, grape juice Koka Moka Pro Bar big bunch of white grapes vegan quiche that my wife made - red chard, sundried tomatoes, onion, garlic, tofu, soy milk, crust...very good canteloupe Smart Ground vegan breakfast sausage

Hello and welcome, Mike!

Cool video. The way you sped up the camera made it pretty amusing. Saw lots of yoga moves in there, how long have you been doing that? Liked the music too. Why did you put your bench on the sidewalk though?

What did Derek Poundstone win?

03/09/2010 Workout: Bench Press: 155 lbs, 5 sets of 5 Dumbell Flies: 35's, 3 sets of 10 Overhead Dumbell Press: 40's, 5 sets of 5 Assisted Dips: 70lbs? Assistance, 5 sets of 5 Eliptical: 15 minutes on Interval Food: 4 PB Cliffs Bars 2 Navel Oranges 1 Blood Orange 3 Tempeh Empanadas 1 Nectarine Gardein meat-free Sante Fe stuffed chicken breast whole wheat spaghetti with marinara, boca crumbles and nutritional yeast mixed baby greens with dried cranberries, walnuts and raspberry vinaigrette