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Jon Magruder's Blog (18)

nutrition past few days

Sorry I have not been keeping things updated recently. Had some big shifts at work and a lot going on. Staying the course pretty well.  

Added by Jon Magruder on April 8, 2015 at 9:13am — 1 Comment

nutrition 4/2

Breakfast lunch and dinner were all on par.  

I exercised again at 4:30pm 

bench press ladder. 3 rounds of 10 X 135 lbs. Then did 3 reps at 185, then 3 at 205, then max reps at 185, then max reps at 145, then max reps at 95.  Hell of a chest work out.

3 rounds of 25 hip extensions and 400m row.

Added by Jon Magruder on April 3, 2015 at 7:56am — 6 Comments

4/1 Nutrition

Well I passed the test today as it was my birthday. I did not indulge and stayed the course on my eating.  Kristie and I have our cheat meal planned for Sunday (Easter). 


5 Rounds of 16 weighted squats (95lbs in the back rack position) and 15 GHD sit-ups. 

Since we wont be meeting this weekend I will report my weight.  This morning I was at 222 lbs on my scale which is traditionally lower than yours by a couple of pounds, plus I was not wearing any clothes and…


Added by Jon Magruder on April 2, 2015 at 7:05am — 1 Comment

nutrition 3/31

breakfast and lunch were repititive. Dinner was a tacoish salad with a little salsa and cheese, but nothing excessive.


5 X 5 Heavy Deadlift, I worked my way up to 295 and it was all I wanted. The we did a 5 minute sprint of 5 shoulder press, 8 wall ball shots, and 10 air squats.

status quo on everything else

Added by Jon Magruder on April 2, 2015 at 6:58am — 1 Comment

nutrition 3/30

normal breakfast and lunch. Dinner ate a couple of sausages with lots of sauerkraut and a little mustard.


7 Chest-to-Bar Pull-ups

150 Single Jump rope

2 Squat Clean Thrusters (135/95)

30 Sit-ups

I completed 4 rounds in just over 15 minutes.  Felt strong and could have easily completed 5 rounds in 20 minutes. 

got decent sleep at about 6 1/2 hours



Added by Jon Magruder on March 31, 2015 at 9:35am — 1 Comment

nutrition 3/29

two meals, big breakfast after our workout, 4 egg omelet with sausage, pineapple. Dinner was two beef hamburger patty's with baked green beans.  Not much else to report

Added by Jon Magruder on March 30, 2015 at 7:30am — 1 Comment

nutrition 3/26

man I am boring with my breakfast and lunch :)

dinner was awesome. Kristie made a paleo chicken dish with cauliflower mushrooms, cashews, broccoli, and other yumminess.  It was awesome!  Sleep was around 6 1/2 hours. 


5X5 deadlift. I started with 135 X 5, 185 X 5, 235 X 5, 255 X 5, 235 X 5.

Workout was AMRAP 14 minutes:

30 sit-ups

20 kettlebell swings 53lbs

10 deadlift 185

I completed 4 rounds and some additional sti-ups before…


Added by Jon Magruder on March 27, 2015 at 7:30am — 1 Comment

nutrition 3/25

sorry so late.

breakfast and lunch and dinner were all pretty standard.


4 rounds of 

500 m row

10 burpee/pull-up/toe to bars

It was a killer workout. Sleep was better over 6 hours

Added by Jon Magruder on March 26, 2015 at 12:20pm — 1 Comment

nutrition 3/24

normal breakfast and lunch.

dinner was a cheat meal; sushi and frozen yogurt afterwards. It was super yummy! :)

Exercise was a bit lame today.

decent warm up with sprint rows jump rope and ghd sit ups.

then we practiced the hanging snatch with heavy weight low reps, but my left shoulder does not like the wide grip over head position so I had to bow out early. Then we did some sprint relays in a ladder format until we could not complete them all in a…


Added by Jon Magruder on March 25, 2015 at 7:38am — 1 Comment

nutrition 3/23

probably didn't eat enough yesterday, but my wife is out of town so I am living the bachelor life :) Having said that I only ate things on the approved list.


Back squat of 5 rounds of 3 reps with progressively heavier weight.  Had to pause at the bottom for two seconds. Super deep squats.

Then we put 55 lbs on a bar and completed 4 rounds of 

10 sumo high lift 

10 push press

20 back squat

We were not allowed to put the weight down at…


Added by Jon Magruder on March 24, 2015 at 7:50am — 1 Comment

nutrition 3/19/15

Meals are a bit redundant so I wont bother you with the same things.


Complete as many rounds as possible in 12 minutes of:

30 Sit-ups

10 Turkish Get-ups*(35lbs. kettlebell)

15 Toes to bar

20 Goblet Squats (35lbs. kettlebell)

Post WOD:

Burpee ladder

1 burpee first minute

2 burpee's 2nd min



Added by Jon Magruder on March 20, 2015 at 8:46am — 1 Comment

nutrition 3/18/15

usual breakfast and lunch and dinner was smallish with just a chicken breast.  Just wasn't that hungry.  Small glass of wine also.



3 Rounds For Time of:
400m Run
21 Kettlebell Swing (53lbs)
12 Pull-ups

sleep 6 hours 

drank all my water and took all my pills

Added by Jon Magruder on March 19, 2015 at 9:50am — 1 Comment

Nutrition 3/17/15

Breakfast same ol

Lunch same ol

Dinner was my cheat meal.  Kristie and I had date night so we ate sushi. I had probably about 2 1/2 rolls and a glass of red wine. we also shared some poke. It was freaking yummy, well worth the cheat.

Exercise was a killer upper body workout.

warmed up with some rowing sprints.

21-15-9 reps for time of:

Handstand Push-ups which I modified to 115 overhead press

Ring Dips which I…


Added by Jon Magruder on March 18, 2015 at 11:20am — 1 Comment

nutrition 3/16/15

same ol breakfast and same ol lunch. Dinner was a bit light as there was some drama at the house.  I had to put my dog of 13 years down last night.  That is why I only got 5 1/2 hours sleep. For dinner I had 2 chicken and apple sausages and thats it.  


15-12-9 reps for time of:

Thrusters (65)


Rest 5 minutes

12-9-6 reps for time of:

Thrusters (65)


Rest 5 minutes

9-6-3 reps for time of:



Added by Jon Magruder on March 17, 2015 at 8:53am — 1 Comment

nutrition 3/10/15

first meal was at noon

4 eggs and 6 pieces of bacon, fish oil and vit d

Dinner was at 5:30

5 oz of ground turkey, 2 cups of spinach, 1/2 avocado, mushrooms, radishes, cucumbers, yellow pepper, hot salsa, two fish oil, and vit d.

you know my exercise so we are good there. still need to drink some more water before bed

lower to mid back is tight and outside of hips are a little stiff/sore. nothing to worry about just letting you know. normal kind of good…


Added by Jon Magruder on March 15, 2015 at 7:05pm — 1 Comment

nutrition 3/13/15

Sorry about the tardiness with the update.  Yesterday was much like the rest of my week.  

Breakfast was half avocado and a chicken breast. Took my fish oil and vit d.

Lunch was half avocado, 5 oz beef patty, and 20 raspberries and I took my fish oil.

Dinner was a salad with canned tuna in water.

sleep was about 7 hours

no exercise

mood was good as was energy level. 

Added by Jon Magruder on March 14, 2015 at 12:40pm — 2 Comments

nutrition 3/12

Same story as yesterday.  Crazy busy so major cliff notes version. 

Breakfast: chicken breast and half avocado. fish oil

Lunch: approx 8 oz of ground organic beef and half avocado. fish oil and vit d

Dinner: consisted of me going out with friends and having drinks, by the time I got home I ate a little beef jerky and went to bed. It sucks but it is what it is. I guess that will be my cheat meal for the week.

drank my gallon of water




Added by Jon Magruder on March 13, 2015 at 6:38am — 2 Comments

nutrition 3/11

Sorry I was not able to get this in yesterday. Having some long stressful days at work.  I am going to give you the cliff notes version as I am short on time this morning as well.

Breakfast and lunch are virtually the same as the previous days. Last night's dinner was a bit smaller but I really was not all that hungry.  Probably due to all the chaos at work.  I just ate a chicken breast and a very small amount of broccoli with bacon as a side.  I also forgot my fish oil and vit d…


Added by Jon Magruder on March 12, 2015 at 7:12am — 1 Comment

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