The Cereal Bowl Assassin Get Fit Plan

[Cereal_Bowl_Assassin]

Going to try something different and document my workouts and pit myself out there a bit.

This will be a mixture of Crossfit/Endurance/Hypertrophy workouts that I plan on doing 6 days a week.

Whoiam: currently I'm a software engineer in nyc and a crossfit coach. My goal with this thread is to get in the hest shape I could potentially get in and to keep myself honest. Hopefully i could motivate others a long the way would.

*I dislike talking about myself and putting myself out there but I'm trying to grow as a person and work on my weaknesses(shyness, accepting attention, being consistent)

Current stats are:

• Height:6'3(6"4 with sneakers on)
• Weight: 273
• Waist: 42
• Current body fat %: unknown atm

Strength & Conditioning stats:

• Current back squat pr: 435 (lifetime 525)
• Current front squat pr: 365
• Current dead lift pr: 565 (lifetime 615)
• Current bench press pr: 340 (lifetime 360)
• Current shoulder press pr: 215(lifetime 235)
• Current squat clean pr: 350
• Current jerk pr: 345
• Current snatch pr: 245 (technique needs work)
• Mile time: 8:40(lifetime 6:00)

10/18/2019

Strength
Front Squat
• 5 reps at 60% of 1RM(220)
• 5 reps at 65% of 1RM(237)
• 5 reps at 70% of 1RM(255.5)
• 5 reps at 70% of 1RM(255.5)

Back Squat
• 8 reps at 65% of 1RM(276)
• 8 reps at 70% of 1RM(297)
• 8 reps at 75% of 1RM(318)
• 8 reps at 80% of 1RM(340)

Back started to spasm so I have to work in that.

Conditioning
Skierg: 1min WORK : 1min REST x 18

Gymnastic work:
Pending this evening

 

[-G$-]

DBL

 

[-G$-]

TRPL

 

[-G$-]

• Current squat clean pr: 350
• Current jerk pr: 345
• Current snatch pr: 245 (technique needs work)

nice #s, breh

you doing the open this year?

 

[Cereal_Bowl_Assassin]

nice #s, breh

you doing the open this year?

Thanks brotha..i didnt sign up this year, matter of fact I missed the past three years because of consistency/timing issues so I guess I'm prepping for next year lol

 

[Cereal_Bowl_Assassin]

Saturday october 19th 2019

• 7 minute running clock to build to a heavy deadlift, front squat and push press for 5 reps each . 7 minutes for each movement
  • Deadlift (425)
  • Front squat(315)
  • Push press(205)
    • Front rack mobility is horrible I could have gone heavier..no excuses though
• Open workout 20.2
  • 4 db thrusters (50 pounds)
  • 6 toes to bar
  • 24 double unders
    • 14 rounds
• Conditioning
  • 4 mile run ths afternoon on true form runner

 

[Swirv]

How long does it take to complete your routines?

 

[The ADD]

 

[1970s HeRon Flow]

Nice numbers

I hope to one day get close to urs

I'm 31 and paranoid of hurting myself tryna push myself to the limit

 

[Cereal_Bowl_Assassin]

How long does it take to complete your routines?

Honestly indont have much of a life right now outside of work so I workout in the morning and evening...usually. anywhere from an hour to and hour and a half if I stay focused. At the most 2 hours sometimes

So imo I feel the workouts that i do are gearing me for crossfit competitions so I'm going a little bit harder than the regular gym goer.

 

[Cereal_Bowl_Assassin]

Thanks brotha, I saw how committed you were and I had to get focus

 

[Cereal_Bowl_Assassin]

Nice numbers

I hope to one day get close to urs

I'm 31 and paranoid of hurting myself tryna push myself to the limit

respect brotha, honestly I'm older than you but the concerns about injuries do creep up. I really do focus on stretching and mobilizing my body a long with getting massages, chiro, and cupping (which I do a lot and swear by it).

 

[Cereal_Bowl_Assassin]

Sunday October 20th 2019

• Military press 6x6(135-145)
  • Superset with db lateral raises(6 sets 25 reps at 20 pounds
• Arnold press db 5x6(45,50,55)
  • Superset with db front raise at 15 reps(35 pound plate)
• Barbell upright row 4x6(100 pounds)
  • Superset withbent over rear delt raises...12-15 reps(30 pound db)
• Conditioning
  • 45 minute bike@1:50-155 pace (watched the tv show power)

 

[-G$-]

I hit that 20.2 on Saturday, as well.

Only got through 12 rounds + 26 reps but my dubs are terrible

 

[Cereal_Bowl_Assassin]

I hit that 20.2 on Saturday, as well.

Only got through 12 rounds + 26 reps but my dubs are terrible

Nice work brotha, I made sure that I didnt mess up on the dubs but they still got me a few times. But T2B got me because oh how heavy I am, after round 8 i had to break them up by 3's