Back to KBs

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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JasonC
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Re: Back to KBs

Post by JasonC » Tue Sep 15, 2020 12:30 am

Mon., Sept. 14, 2020
AM: yoga
PM: S&S warmup. Swings OTM for 14 minutes (32kg for 10 mins, 28kg for 4 mins). 5 rounds of TGUs (32kg x3 sets, 28kg x2 sets) and hack squats (28kg x3 for 2 sets, 24kg x4-5 for 3 sets).

Breakfast: Cabbage, pork, fish (5 blocks of protein, but I think I forgot to add any fats, and I was probably a couple blocks behind on carbs too)
Lunch: Broccoli, butternut squash, eggs, pork, kombucha (same as breakfast: short on fats and carbs)
Snack: berries, protein powder, almond butter (1 block)
Dinner:
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Wed Sep 16, 2020 12:16 pm

Tue., Sept. 15, 2020
SAR duty. No real exercise except a couple short hill climbs in noxious air.

Breakfast: smoothie (berries, protein powder, almond butter) (5 blocks)
Lunch: sandwich and Doritos in the field (more than 5 blocks)
Snack: more smoothie (1 block)
Dinner: cabbage, salmon, pine nuts (5 blocks)
leansoliddogs.blog

motherjuggs&speed
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Re: Back to KBs

Post by motherjuggs&speed » Wed Sep 16, 2020 1:57 pm

JasonC wrote:
Wed Sep 16, 2020 12:16 pm
Tue., Sept. 15, 2020
SAR duty. No real exercise except a couple short hill climbs in noxious air.
Why not just let them die instead of getting more people exposed to danger, which now includes bad air? I'm only half kidding.

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JasonC
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Re: Back to KBs

Post by JasonC » Thu Sep 17, 2020 2:50 am

motherjuggs&speed wrote:
Wed Sep 16, 2020 1:57 pm
JasonC wrote:
Wed Sep 16, 2020 12:16 pm
Tue., Sept. 15, 2020
SAR duty. No real exercise except a couple short hill climbs in noxious air.
Why not just let them die instead of getting more people exposed to danger, which now includes bad air? I'm only half kidding.
Why, "so that others may live!" Also, it's really fun.

Wed., Sept. 16, 2020
PM: S&S warmup. 12 minutes of swings OTM (one-handed with 20kg or two-handed with 24kg). Very quick 5 rounds of TGUs with 28kg and TGUs (bodyweight x3).

Breakfast: oatmeal (!!), berries, protein powder, sunflower seed butter (5 blocks)
Lunch: smoothie (berries, protein powder, almond butter, cashew milk) (1 block)
Dinner: cabbage, chicken, part of a samosa, kombucha, pine nuts (5 blocks)
Snack: didn't get around to it.
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Fri Sep 18, 2020 9:20 pm

Thur., Sept. 17, 2020
PM: 2-hour trail run. Didn't plan on making it this long, but I got a little lost

Eating: 14-hour search & rescue day, so for the first time I didn't even try to stay in The Zone. I just kept things as clean as possible:
-samosa
-oatmeal, protein powder, apple, and sunflower butter
-burger, with as little bun as possible
-turkey sandwich, with as little bread as possible
-vegetarian burrito, with as little tortilla as possible
-oatmeal, protein powder, apple, sunflower butter, kombucha
leansoliddogs.blog

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Fat Cat
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Re: Back to KBs

Post by Fat Cat » Fri Sep 18, 2020 9:22 pm

Great log Jason. Are you paid for your SAR work or are you a volunteer?
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JasonC
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Re: Back to KBs

Post by JasonC » Sat Sep 19, 2020 11:10 am

Fat Cat wrote:
Fri Sep 18, 2020 9:22 pm
Great log Jason. Are you paid for your SAR work or are you a volunteer?
I'm paid in sandwiches and breakfast burritos. I would really and truly pay them just to let me do this stuff. You know that Sebastian Junger book, Tribe? (Basic idea: Since before the dawn of humanity, humans have (1) faced hardship/danger (2) with physical consequences (3) in small bands, and when that goes missing, people feel terrible loss.) SAR has all the elements, and I think that's why some of the people get so into it that they're volunteering crazy hours.

Fri., Sept. 19, 2020
Rest.

Breakfast: smoothie (berries, protein powder, almond butter, cashew milk) (5 blocks)
Snack: chicken, half & half, beets. (1 block)
Lunch: cabbage, butternut squash, eggs, pork, pine nuts (5 blocks)
Dinner: cabbage, pork, apple, almond butter (5 blocks)
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Sun Sep 20, 2020 9:49 am

Sun., Sept. 20, 2020
Long freaking SAR day. Lots of hiking around.

They fed us well, but it wasn't no Zone.
Breakfast: sausage, eggs, potatoes
Lunch: roast beef, rye bread, cheese, mayo, trail mix
Dinner: a little pasta, meatballs, salad, cookie, samosas, cashews, pork
Snack: protein powder, almond butter, cashew milk
leansoliddogs.blog

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Fat Cat
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Re: Back to KBs

Post by Fat Cat » Sun Sep 20, 2020 9:34 pm

Thanks for the response Jason, glad you are enjoying it!
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JasonC
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Re: Back to KBs

Post by JasonC » Mon Sep 21, 2020 4:20 am

Sun., Sept. 20, 2020
Rest. Huge freaking rest. I took four naps today.

Breakfast: oatmeal, banana, pear, protein powder, almond butter (5 blocks)
Lunch: same as lunch (5 blocks)
Snack: chicken, cashews, kombucha (1 block)
Dinner: chicken, cashews, kombucha, cabbage (5 blocks)
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Tue Sep 22, 2020 3:09 am

Mon., Sept. 21, 2020

Still resting.

Breakfast: pork, cabbage, broccoli, pine nuts (5 blocks)
Lunch: chicken, cabbage, broccoli, pine nuts, kombucha (5 blocks)
Dinner + Snack: oatmeal, apples, strawberries, protein powder, almond butter (6 blocks)
Before bed: a whole apple and an unmeasured quantity of almond butter -- This was "off plan" because I suddenly got ravenous. The oatmeal was a mistake. Not very filling, and it just made me hungry.
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Wed Sep 23, 2020 1:07 am

Tue., Sept. 22, 2020
AM: moderate hill ruck for 2 hours
PM: S&S warmup. 20kg one-arm swings OTM for 12 minutes. 5 rounds of TGUs (28kg and 32 kg) and hack squats (24kg x3 sets, 28kg x2 sets).

Breakfast: cashew milk, berries, maca powder, protein powder, almond butter, kombucha (5 blocks)
Lunch: broccoli, tomatoes, chicken, pine nuts, apple (5 blocks)
Snack: protein powder, almond butter, strawberries (1 block)
Dinner: broccoli, tomatoes, cabbage, salmon, olive oil (5 blocks)
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Thu Sep 24, 2020 12:10 am

Wed., Sept. 23, 2020
PM: S&S warmup. 16kg one-arm swings OTM for 16 minutes. 5 rounds of TGUs (24kg) and TPUs (bodyweight x3).
--GORUCK event coming up this weekend.
--Easy workout today, the last before the event.

Breakfast: cabbage, salmon, pine nuts. (5 blocks)
Snack: strawberries, protein powder, almond butter (1 block)
Lunch: cabbage, eggs, cheese, coconut oil (5 blocks)
Dinner: cauliflower, broccoli, beef, pine nuts (5 blocks)
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Fri Sep 25, 2020 1:29 am

Thur., Sept. 23, 2020
Rest

Snack: salmon, apple, almond butter (1 block)
Breakfast: sugar-free mocha that turned out to be made with half-and-half. That was a fuck-up.
Lunch: cabbage, salmon. Forgot the pine nuts (5 blocks)
Dinner: cabbage, salmon, pine nuts (5 blocks)
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Sat Sep 26, 2020 7:56 pm

Fri., Sat. 26, 2020
Rest

Breakfast: corn tortillas, eggs, tomatoes, bell peppers, cheese (5 blocks)
Lunch: corn tortillas, salmon, tomatoes, cabbage (5 blocks)
Snack: sushi (probably more like 3 blocks--I was on the road)
Dinner: chicken, potatoes, carrots, mushrooms (5 blocks)

--something made me depressed as fuck in the afternoon, and I'll hazard a guess that it was either the corn tortillas or all the crappy coffee I drank yesterday
leansoliddogs.blog

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newguy
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Re: Back to KBs

Post by newguy » Sat Sep 26, 2020 10:35 pm

JasonC wrote:
Sat Sep 26, 2020 7:56 pm
Fri., Sat. 26, 2020
Rest

Breakfast: corn tortillas, eggs, tomatoes, bell peppers, cheese (5 blocks)
Lunch: corn tortillas, salmon, tomatoes, cabbage (5 blocks)
Snack: sushi (probably more like 3 blocks--I was on the road)
Dinner: chicken, potatoes, carrots, mushrooms (5 blocks)

--something made me depressed as fuck in the afternoon, and I'll hazard a guess that it was either the corn tortillas or all the crappy coffee I drank yesterday
There is the off chance that what depressed you was converting meals to blocks....

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JasonC
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Re: Back to KBs

Post by JasonC » Mon Sep 28, 2020 9:25 pm

newguy wrote:
Sat Sep 26, 2020 10:35 pm
There is the off chance that what depressed you was converting meals to blocks....
I crossed that bridge weeks ago.

Sun., Sept. 27, 2020
AM to PM: GORUCK event. This way too short, but the "welcome party" (i.e. opening PT beatdown) was tough

Breakfast: cauliflower, butternut squash, chicken, half & half (5 blocks)
"Lunch" during event: quarter pound of peanut butter M&Ms and cashews (totally off the reservation)
Dinner: a really good Italian meal (totally off the reservation)
Before bed: the other quarter pound of peanut butter M&Ms

Mon., Sept. 28, 2020
AM: 4-mile ruck

Breakfast: cauliflower, chicken, peanut sauce, kombucha (5 blocks)
Lunch & Snack: inhaled the rest of yesterday's trail mix (cashews and M&Ms), protein powder (off plan, pretty obscene)
Dinner: chicken, potato, squash, cauliflower (5 blocks)
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Thu Oct 01, 2020 5:18 am

Wed., Sept. 30, 2020
rest

Breakfast: smoothie (soy milk, banana, blueberries, protein powder) (5 block)
Lunch: corn tortillas, bell pepper, tomato, eggs, pork (5 blocks)
Snack: cashew milk, protein powder, maca (1 block)
Dinner: tomato, eggs, cheese, butternut squash (5 blocks)
Extra snack: cashew milk, protein powder, maca (1 block)

--I've been extra hungry the last few days. I chalk this up to sub-par carb choices (viz. potatoes, corn tortillas, squash, and the M&Ms from my race day trail mix.)
--Hey, I don't know what the fuck happened to Tuesday. I didn't log it and now I can't remember a thing.
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Fri Oct 02, 2020 12:46 am

Thur., Oct. 1, 2020

PM: 16 minutes of two-arm swings OTM with 36kg. 5 rounds of TGUs (36kg) and hack squats (30# x5).

--the internal rotation muscles for the hips are still sore as fuck from GORUCK. There was a lot of sprinting in sand. So I couldn't handle much weight in the hack squat.

Breakfast: smoothie (cashew milk, apple, protein powder) (2 blocks)
Lunch: cabbage, butternut squash, tomato, eggs, pork, cheese (5 blocks)
Snack: protein powder, M&Ms, cashews (3 blocks)
Dinner:
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Tue Oct 06, 2020 5:34 am

Fri., Oct. 2 to Sun., Oct. 4, 2020
Hunting trip. Two days of limited food and tons of rucking.

Mon., Oct. 5, 2020
Week 9 of Project Furmanation begins. The maestro has moved me to his "Durability" workout: https://medium.com/@physicalstrategies/ ... f29e464b24

AM: 3 max effort sets of pushups
PM: bodyweight dragon twists, not sure how many sets; 5 AMRAP sets of pullups

Breakfast: smoothie (cashew milk, berries, banana, protein powder) (5 blocks)
Samosa: pork, a samosa (1 block, but I probably had extra carbs in the samosa)
Lunch: cabbage, pork, pine nuts (5 blocks)
Dinner: cabbage, eggs, cheese, ham (5 blocks)
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Tue Oct 06, 2020 6:48 pm

Tue., Oct. 6, 2020
AM: 90 minute ruck
PM: Three times up the swing ladder-- 16kg, 40, 30, 20; 20kg, 24, 30, 15; 28kg, 20, 20, 15; 32kg, 20, 20, 10

Breakfast: smoothie (cashew milk, berries, protein powder) (5 blocks)
Snack: smoothie (as above) (1 block)
Lunch: cabbage, eggs, cheese, ham (5 blocks)
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Thu Oct 08, 2020 5:11 am

Wed., Oct. 7, 2020
AM: crawling (bear walks & crab walks in all directions)

Breakfast: cashew milk, blueberries, protein powder (5 blocks)
Lunch: bell pepper, mung bean sprouts, eggs, cheese (5 blocks)
Snack: cashew milk, berries, protein powder (1 block)
Dinner: broccoli, pork, pistachios, kombucha (5 blocks)
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Fri Oct 09, 2020 12:40 am

Thur., Oct. 8, 2020
AM: short ruck
PM: 3 AMRAP sets of pushups; pullups, 1-2-3-4-5-6-7, 4 and 2. (These last two were max efforts.)

Breakfast: almond flour tortilla, eggs, cheese, bell peppers (5 blocks)
Lunch: cassava tortilla, chicken, cheese, tomato sauce (5 blocks)
Snack: chicken, berries, cashew milk (1 block)
Dinner: chicken, napa cabbage, pine nuts (5 blocks)
**Second dinner: cassava tortillas, egg, chicken, cheese, tomato sauce (4 blocks)
----I got crazy hungry chose to eat again. What was going on? Not sure. Maybe it was because the tortillas earlier in the day displaced a lot of fiber and left me feeling less full. Or maybe the insulin effects of the cassava tortilla (which is still a starch, after all).
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Mon Oct 12, 2020 1:12 am

Fri., Oct. 9, 2020



Breakfast & Lunch: Don't remember, but they involved broccoli and chicken. (5 blocks each)
Snack: None. Saving it for dinner.
Dinner: Cauliflower "rice," Indian take out food. (Roughly 6 blocks)

Sat., Oct. 10, 2020

spiral squats (3 sets of 5)
--I love these things

SAR callout. Light rucking for 6 hours.

Breakfast: oatmeal, berries, protein powder, nut butter (5 blocks)
Lunch: sandwich in the field, and some Doritos and a fucking cookie (more than 5 blocks, and too heavy on the carbs)
Dinner: cauliflower, tomato, salmon (5 blocks)

Sun., Oct. 11, 2020

rucking; crawling til arms wore out

Breakfast: salmon, apple, almond butter (2 blocks)
Breakfast 2: chicken, almonds, apple. (2 blocks)
Lunch: salmon, berries, cashew milk, protein powder, nut butter, kombucha. (5 blocks)
Dinner: salmon, broccoli, pine nuts, kombucha (5 blocks)
leansoliddogs.blog

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JasonC
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Re: Back to KBs

Post by JasonC » Wed Oct 14, 2020 6:11 am

Mon., Oct. 12, 2020

No recollection what I ate, but it was the standard 16 blocks total

Tue., Oct. 13, 2020
AM: 80-minute ruck
PM: swings -- 20kg x8 sets of 20, 28kg x6 sets of 15

Breakfast: cauliflower, tomato, salmon with Korean BBQ sauce (5 blocks)
Lunch: same (5 blocks)
Dinner: salmon with Korean BBQ sauce, almond tortilla (5 block)
Double-sized snack: cauliflower, tofu with peanut sauce, pine nuts (2 blocks)
Second double-sized snack: salmon, chicken, apple, almond butter (2 blocks)
--I felt ravenous
leansoliddogs.blog

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