The goal is to do each exercise with as little rest as possible in between.  The dead lifts are done with a 135 pound barbell. The box jumps are supposed to be on a 24 inch platform, the wipers with a 135 pound barbell and the one arm clean and press with a 35 pound kettleball/dumbbell. Look for Q&A about the 300 at http://duf.net/300qa.htm
Date	Pullups	Deadlifts	Pushups	Box Jumps	Wipers	One arm C&P	Pullups	Misc	Total Reps	Comments
GOALS	25	50	50	50	50	50	25		300
2-Apr	13	25	25	17	15	26	10	25 Push ups	156	First time, threw in 25 extra pushups so total wouldn't be too short of goal.  Felt somewhat naseus at end.  Took close to half hour to complete because of moving equipment around.
6-Apr	14	26	40	18	16	30	10		154	Set equipment up before starting.  Did one bigger set of pushups instead of two smaller ones. Finished in about 18 minutes.  Felt more intense than Monday because of fewer breaks
9-Apr	15	27	42	20	17	34	11		166	Initially was going to change one arm C&P to doing both sides simultaneously but then did not. Upped total reps by 12 from Friday, pretty good.  Was as exhausting as ever. Although I did notice after Friday's workout I wasn't all that sore on Saturday.
13-Apr	16	28	44	21	18	38	11		176	Was a tough haul today.  The box jumps are killer, the floor wipes, I am constantly fighting nasuea.  Still a 10 rep overall improvement. I soon should be up to the full 50 pushups.
16-Apr	17	30	45	22	19	40	11		184	Tough as hell, really felt nauseous.  Still making steady progress. In a two week period have increased overall amount of reps by around 20%.
20-Apr	18	31	46	23	20	42	11		191	My 18th pull up was more like 17 and a half.  Getting very hard to increase reps on certain exercises.  Getting very close to 200 total reps.  I was bummed out to discover that my box jump platform is actually 3 1/2 inches short of official height.  I was sure it was a little bit higher than 24 inches.
23-Apr	18	33	47	24	21	44	11		198	Pull up number stayed the same.  I was disappointed I didn't squeeze out a 12th one on my last set. I did two extra deadlifts to try to compensate.  Only two away from 200 total reps.
30-Apr	18	33	49	25	20	46	11		202	As of yesterday I had no hope to even attempt the 300 today because my knees were cracking and I was sore pretty much all over from my vball tournament on Saturday.  I did it anyway.  It was grueling and I certainly went slower than I would have liked.  But I did manage to break 200 total reps.  My vball buds noticed a difference in my physique which is good motivation to keep pushing it.
7-May	18	34	50	9	22	50	12	20 Push ups	215	My left knee was hurting so I had to stop box jumps at 9.  Threw in an extra 20 pushups,  Hit target reps for pushups and C&P's. Finally got a 12th rep on last pull up set.  Gains will be even slower now.  Hoping the knee problem is temporary.
11-May	18	35	50	0	23	50	12	25 Step ups (each leg) 20 Pushups	233	Didn't even attempt box jumps, my left knee is too sore.  Instead I did 25 step ups with each leg.  (Only counted it as 25 total reps) Also threw in an extra 20 push ups. I was totally wiped out at the end.
18-May	19	36	50	2	24	50	12	25 Step ups (each leg)	218	Knees still are junked up. Did two box jumps and then bagged them.  Increased pull up number to 19.  Forgot to do the extra mini-set of push ups which brought my total rep numbers down.  Was stilll sucking major wind.
21-May	19	37	50	0	25	50	12	25 Step ups (each leg) 25 Pushups	243	That 25th wiper was brutally difficult.  Even though I take longer breaks than I like between sets, I am still sucking such major wind by the end it is crazy.  Did not bother attempting box jumps.  243 reps sounds more impressive than it is.  Until I can add box jumps back in, these workouts all should have an asterik next to them.
25-May	19	38	50	0	26	50	13	28 Step ups (each leg) 25 Pushups	249	Still grinding it out.  My knees didn't start to hurt until into the 20's of the step ups.  I guess that is improvement.
29-May	19	39	50	0	27	50	13	30 Step ups (each leg) 25 Pushups	253	Had a gabby guy from the gym talking to me towards the end which was distracting.  Still managed +4 reps
1-Jun	19	40	50	28	28	50	13	25 Pushups	253	Finally was able to work box jumps back into the routine by jumping up and STEPPING down.  Hit 40 deadlifts, a big number.  Keeping the extra set of push ups in there.
4-Jun	19	41	50	30	29	50	13	25 Pushups	257	My modified box jumps are still going ok, up to 30 of them.  The floor wipers are killing me. I don't know if I will ever get to 50.  I have had an "unsettled" stomach, not an ideal conditions for taking on the 300. It's about time I eek out that 20th pull up.
15-Jun	20	42	50	31	30	50	13	25 Pushups	261	Finally got the 20th pull up.  At rep 25 during the wiper set I racked the weights for a few seconds and then went back and did last 5 reps, sort of disappointing.  I was so tired.
19-Jun	20	43	50	32	32	50	13	25 Pushups	265	Sweaty, exhausted, nauseous…that about sums it up.
22-Jun	20	45	50	34	33	50	14	25 Pushups	271	A six rep bump today, largest in awhile.  Five reps away from 50 deadlifts, whew.
29-Jun	20	46	50	36	35	50	13	25 Pushups	275	Still felt a bit weak from the illness of last weekend, it showed up on the last set uo pull ups, I had nothing left in the tank and dropped a rep. Took mini-break during wipers at 25 and 30 reps too.  Still +4 overall.
3-Jul	20	47	50	37	36	50	14	25 Pushups	279	Real close to 50 deadlifts.  I am amazed that I am almost at my 50 rep goal on that one.  It was a good session.
9-Jul	20	48	50	38	37	50	14	25 Pushups	282	Inching forward, really kicked my ass today.  Luckily the aspirin I took earlier in the day made the lower back pain subside.
13-Jul	21	50	50	39	38	50	14		262	Forgot to do the extra 25 push ups.  Just as well, it was only filler to give me more rest before doing the C&P.  It isn't part of the official 300 regimen anyway so I will leave them out from now on.  As a result my total reps take a 20 point dip but in reality I had some big acheivements, repping out a 21st pull up and nailing down 50 dead lifts.
16-Jul	21	50	50	40	39	50	14		264	Gains will be tiny from here on out, pull up numbers only go up 1 rep every couple weeks, that leaves only box jumps and wipers which going up 1 per session is all I can hack.  Trying to concentrate on going a bit faster.
20-Jul	21	50	50	41	40	50	14		266	Triceps were really wiped out for some reason, almost couldn't complete the 50 push ups.  Was missing one step for the box jumps so the jump was a couple inches lower than normal.  To compensate I went 5 extra reps before first mini-break.  34 reps from the final goal.  It will be a very long, painful 34...
23-Jul	21	50	50	43	41	50	14		269	Actually felt pretty strong today.  Tired as always but not as beaten down as I can sometimes feel.  Might have been able to get a 22nd pull up.
3-Aug	21	50	-	45	14	-	17		130	My workout was severly gimped by a bad left shoulder.  I didn't even attempt push ups or clean and presses.  I had to rack the bar for wipers after 14, that irritated the shoulder as well. Frustrating.
6-Aug	22	50		50		50*	16		178	Since I am doing less exercises I am pushing it on the ones I can do.  22 pull ups is a new high as is 50 box jumps.  * Only used 25 pound dumbbell for C&P
10-Aug	22	50		50		50*	17	30 crunches on incline slant board	219	Left knee was a little uncomfortable.  Threw in some ab slant board crunches so I would have at least some abs in the routine. *Only used 30 pound dumbbell for C&P
13-Aug	22	50		50	40	50*	16	90 seconds holding push up position	228	Instead of push ups I held the push up position with bent arms for 90 seconds.  Was able to return to floor wipers, not that I missed them…. It did feel good to ALMOST do a full 300 cycle.
17-Aug	22	50	50	50	41	50	16		279	My first full, no * required 300 work out since I cranked my shoulder at the beginning of the month.  Knocked out 279 reps, a full +10 from the last full one I did. 21 tough reps to go.
20-Aug	23	50	50	50	42	50	15		280	280 reps.  23 pull ups first set but only 15 in the last set.  It was more of a struggle than Friday for some reason.
24-Aug	23                  0:55 - 1:00	50          3:00 - 1:00	50            2:24 - 1:00	50           3:08 - 2:30	43        3:37 - 1:30	50                    left 25 1:11 - 1:02 right 25 1:01 - 1:35	15      (0:46)	Total time: 24:52	281	Added a whole new world of hurt to the routine by wearing my Ironman watch and timing everything.  The breaks that I though were a minute or so were actually much longer, wearing the watch kept me really moving and as a result beat the hell out of me.  Managed to clock in right under 25 minutes which was my goal. The times listed are first the time it took to complete the exercise followed by the amount of rest I took before starting the next exercise.
30-Aug	24                  0:55 - 0:48	50          3:00 - 1:00	50            1:06 - 1:00	50           3:05 - 2:25	44        3:39 - 1:01	50                    left 25 1:00 - 0:59 right 25 1:01 - 1:31	15      (0:43)	Total time: 23:20	283	Who the F thought to bring a watch along?  Upped pull ups and floor wipers by 1 while reducing the time taken by 1:30.  It kicked my ass, hard.  I wanted to push since it was going to be my last 300 for more than two weeks.
21-Sep	23	50	50	50	35	50	14		272	Wow, my first 300 in September, a 3 week layoff.  I was pissed I couldn't find my watch before I went.  Once I was there I was glad.  My ass was dragging.  Hard abs yesterday really killed my wipers.  Still 272 reps is nothing to sneeze at.
24-Sep	23                   0:52 - 1:13	50          3:14 - 1:57	50            1:13 - 2:00	50           4:20 - 3:00	41        3:38 - 1:45	50                    left 25 1:06 - 1:01 right 25 1:03 - 2:00	14      (0:45)	Total time: 29:14	278	Found my watch, yuck.  I was still a bit sore from my Friday 300 and my legs had an all over tiredness to them from running on Sunday.  It added up to a supbar effort.  The times are inflated because twice during the routine my buddy needed a spot and then I had to do additional equipment setup that I normally don't have to do once I start.   It was really a struggle, even with the extra rest time.
28-Sep	24	50	50	50	42	50	14	Forgot watch	280	Forgot the watch again, dumb ass.  I definitely picked up the pace from Monday.  I was a spent, wet rag by the time I was done.  It's time to get serious, one month till the Spartan Halloween contest.  Http://www.spartanhalloween07.com
2-Oct	24                   0:51 - 0:55	50          3:01 - :50	50            1:19 - :46	50           3:06 - 2:45	43        3:52 - 1:32	50                    left 25 1:08 - 1:15 right 25 1:04 - 1:40	14      (0:41)	Total time: 24:49	281	Remembered the watch, remembered why I dreaded taking it. Next time I think I will hang on the bar until I have enough to squeak out the 25th pull up. Only two reps off of my pre-vacation numbers.  Have some work to do to get the time down though.
5-Oct	25	50	50	50	44	50	15	Forgot watch	284	Forgot the watch again, dumber ass.  Finally got the 25th pull up, leaving only two exercises that are short of my goal number.  284 reps is a new personal high.
8-Oct	25	50	50	50	50	50	25	Total time: 30:32	300	Followed Jeremy's suggestion to just bite the bullet, take extra rest periods and crank to the 300 reps.  The time sucks but the routine was mixed up and delayed due to distractions.   Time for several exercises got messed up because I forgot to hit the button so I just posted the total time, which is the only number I will post from now on since it is the only number that matters.  Those extra 16 reps added at least 3 minutes on to the time.  I just had nothing left. After 7 months of pain and effort, those magic 3 numbers are there. 300 baby!
12-Oct	25	50	50	50	50	50	25	Total time: 27:28	300	Lopped a full 3 minutes off the total time.  It's amazing how much slower the second half of the routine goes in comparison to the first half.  It's the additional rest periods that pad the time.  Left the gym a sweaty but satisified mess.
15-Oct	25	50	50	50	50	50	25	Total time: 26:47	300	Another nice time chunk sliced off.  It's all about recovery time at this point.
19-Oct	25	50	50	50	50	50	25	Forgot watch	300	Even though I forgot the watch, I tried to push myself.
22-Oct	25	50	50	50	50	50	25	Total time: 24:48	300	Really hit it hard and fast today.  I didn't expect to break 25 minutes, figured that would be awhile off.  Patted myself on the back.  Now we are getting somewhere.
26-Oct	25	50	50	50	50	50	25	Total time: 23:54	300	Wow I thought I would be hard pressed to match Monday's effort.  Instead I beat it by nearly another minute. I am only 30 seconds off my fastest time ever and that was when I wasn't doing the full 300 reps.  It's cool doing a routine that a very small percentage of fellow gym members would be able to handle.
29-Oct	25	50	50	50	50	50	25	Total time: 23:20	300	The clock is a cruel, heartless, unforgiving slave driver.
2-Nov	25	50	50	50	50	50	25	Forgot watch	300	Forgot watch.  Didn't do a 23:20 I'm sure.  Energy level felt a few ticks low.  Had to really struggle to finish the 2nd set of 25 pull ups.
5-Nov	25	50	50	50	50	50	25	0.985416667	300	Limped into the finish, so tired.
19-Nov	25	50	50	50	50	50	25	Total time: 28:37	300	I should have known better than to bring the watch after not doing the 300 for two weeks.  I started out way too fast on the deadlifts and it affected everything after that.  After my one handed C&P I felt dangerously tired.  Like "if you don't stop, you are going to pass out or worse" tired. So I took over a 5 minute break before I crawled to the end with the final 25 pull ups.
25-Nov	25	50	50	50	50	50	25	No watch	300	No watch, no near death experience.  I prefer that route.
3-Dec	25	50	50	50	50	50	25	No watch	300	There is a big difference doing it once versus twice a week.  Doing it twice a week allows you to conquer it enough that you can go for quicker time.  Doing it once a week becomes more of a survival contest just to hit the magic 300 number.
15-Dec	25	50	50	50	50	50	25	No watch	300	Last time before Vegas and Xmas.
26-Dec	25	50	50	50	50	50	25	No watch	300	Ya know most people after taking 10 days off from their normal gym routine would ease back into it a bit slowly.  No, not stupid me.  Let's jump right back into another 300!   Woohoo.  Needless to say it kicked my ass, hard.
7-Jan	25	50	50	50	50	50	25	No watch	300	First 300 of 2008.  My gym buddy did it with me which was cool.  He did 199 reps his first time out so he is definitely at a more advanced starting point than I was.  Showing him the ropes meant it took longer than normal which wasn't a bad thing since I hadn't done it for 11 or 12 days, the extra rest time was welcome.
14-Jan	25	50	50	50	50	50	25	No watch	300	Finally back on a schedule with the 300.  Felt a bit easier this week.  My buddy did 240 reps already.  He is a little powerhouse.  The big difference is I can start on my next set while he is still laid out on the floor catching his breath.  :)
22-Jan	25	50	50	50	50	50	25	No watch	300	I did not feel like doing a 300 today after running 2 miles yesterday.  Oh well, I made the mental commitment to do it so I trudged through it anyway.  It went ok.
28-Jan	25	50	50	50	50	50	25	No watch	300	Felt like I went faster than I have been.  My last 10 box jumps I have been standing straight up after landing on the step instead of immediately stepping back down.  Jeremy said it is "important".  Jeremy likes to tell me how to do 300's, he doesn't like doing them himself!  The small movement to stand up straight does make the move tougher for some reason.
5-Feb	25	50	50	50	50	50	25	No watch	300	Didn't feel all that into it but plowed ahead anyway.  Did my stand up straight deal on the last 10 box jumps and finished the floor wipers in 3 mini-sets instead of 4.
11-Feb	25	50	50	50	50	50	25	No watch	300	Ran almost 3 miles on Sunday around 4pm but was still able to complete the 300 today with no major issues, a positive sign.
19-Feb	25	50	50	50	50	50	25	No watch	300	Another day when I did not feel up to the task.  I felt unmotivated and low on energy.  I got through it ok, aided by extra breaks in between sets shooting the shit with gym buddies.
25-Feb	25	50	50	50	50	50	25	No watch	300	Ran 2 + miles at a 8:14 pace Sunday.  Got through the 300 today with no issues.  I'm getting nervous, my body is feeling a bit too resilient.
3-Mar	25	50	50	50	50	50	25	No watch	300	Low energy and an unsettled feeling in my gut made today's effort quite the struggle.  I made it through, barely…
10-Mar	25	50	50	50	50	50	25	No watch	300	After reading this, http://duf.net/wp/?p=1501  you would understand why I didn't feel like doing a 300 today.  I creeped through it anyway.
26-Mar	25	50	50	50	50	50	25	No watch	300	My first 300 in 16 days due to fence building.  I didn't feel like doing it again today but knew if I put it off too long I would start to lose the ability to complete it.  The weight lost fence building made the routine slighlty less difficult than I expected.  Last night I tipped the scales just over 175 pounds AFTER pigging out for dinner.
31-Mar	25	50	50	50	50	50	25	No watch	300	Did a 300 even though I was battered and bruised from another weekend of fence construction.  Again, it didn't go too badly which surprised me.
7-Apr	25	50	50	50	50	50	25	No watch	300	I passed the one year anniversary for doing 300's, wow.  Again it was after a hectic weekend of household work, including the last of the fence construction.  I have been making small improvements here and there like counting down on the amount of mini-sets on certain exercises.  For example my push ups no longer go 40, hold for a few secs, then 5, quick pause then final 5.  They are a continuous 50.  My deadlifts used to be broken into 30,10,10, now it is 35,15.  My floor sweepers intitally took me as many as 5 mini-sets to get to 50. now it takes 3. Same with my final 25 pull ups.  On a bad day it has taken me as many as 4 mini-sets to get to 25.  Now I do it in two.
14-Apr	25	50	50	50	50	50	25	No watch	300	Ran a 5k Friday and another mile on Sunday, still doing the 300 was not a problem.  I have been keeping a good pace as well.
29-Apr	25	50	50	50	50	50	25	No watch	300	I skipped the 300 last week due to various post volleyball tournament aches and pains.  I hadn't run up until yesterday either when I put in a quick mile and a half on the treadmill.  I probably would have been better served to hold off on the running a bit.  The 300 wasn't much fun, especially the exercises that emphasized the legs like the deads and box jumps. Both knees are a bit on the sore side still.  I made it through at a decent pace.
5-May	25	50	50	50	50	50	25	No watch	300	Did it.  My left knee was bugging me a bit during the routine which doesn't thrill me.
14-May	25	50	50	51*	51*	52*	26*	No watch	305*	My knees still don't feel right.  About half way through the routine I decided to do +1 reps for each remaining exercise in memory of Buttons, our cat that we had put to sleep on Monday.  It's a gesture that would mean little to nothing to anyone else but me.
19-May	25	50	50	50	50	50	25	No watch	300	I ran a couple miles on the treadmill Sunday.  It was the first running I had done for awhile.  I'm not sure if that was the reason I felt so spent today during the 300.  It was a struggle to complete.
27-May	25	50	50	50	50	50	25	No watch	300	Ran again on Sunday.  300 was tough again.  I barely can squeeze out the last few pull ups.
9-Jun	25	50	50	50	50	50	25	No watch	300	Missed a week due to being sore from Group Power.  Paid the price today, dearly.
16-Jun	25	50	50	50	50	50	25	No watch	300	My idea of doing five 300's in a week is sounding quite daunting.  Just one a week is kicking my ass majorly at this point.
30-Jun	25	50	50	50	50	50	25	No watch	300	Two weeks in between 300's coupled with some lingering aches and pains from the Rumble made for a VERY difficult session.  I felt light headed several times.  Just finishing it was an accomplishment.
4-Aug	25	50	50	50	50	50	25	No watch	300	Entered via memory because of hack. Lost the entries for month of July.  No big deal, I did them.
6-Aug	25	50	50	50	50	50	25	No watch	300	Entered via memory because of hack.
18-Aug	25	50	50	50	50	50	25	No watch	300	Despite a 12 day lay off went right back into multiple 300's per week.  I felt like shit on multiple levels but got through it.
20-Aug	25	50	50	50	50	50	25	No watch	300	Second 300 of the week.
22-Aug	25	50	50	50	50	50	25	No watch	300	THIRD 300 of the week. My first ever "900" Residual soreness from prior 300's does become an issue.
25-Aug	25	50	50	50	50	50	25	No watch	300	I am going to TRY to plow through the 1500 this week since next week is short because of Labor Day.  I don't want to put off the pain any longer.  One down, four to go.
26-Aug	25	50	50	50	50	50	25	No watch	300	Day 2 down.  I've never done two 300's on consecutive days.  I'm really trying to protect the back during the deadlifts.  Both of the knees feel a little achy but nothing significant enough to call things to a halt.
27-Aug	25	50	50	50	50	50	25	No watch	300	900 down, 600 to go!  The deadlifts are really getting hard.  The lower back just doesn't like to be worked like that day after day.  I got some welcomed extra rest periods when my gym buddies struck up conversations with me in the middle of the routine.
28-Aug	25	50	50	50	50	50	25	No watch	300	1200!  In the last part of my clean & presses I felt a pull that went fromt the back of my lower thigh, across the knee into the calf.  I'm hoping it's nothing serious.  Nothing short of a torn ACL will stop me from getting the last 300 tomorrow.
29-Aug	25	50	50	50	50	50	25	No watch	300 (1500)	1500 reps over 5  consecutive days has been accomplished.  What at one time seemed near impossible proved to be more of a mental rather than physical barrier.  I am pretty beat up though.  I need some time off.
8-Sep	25	50	50	50	50	50	25	No watch	300	My first time since the grueling 1500 week.  It's the start of my every 2 week maintenance program. I'm going to do a 300 once every 2 weeks just to maintain the fitness level.  The session went fine, no bubbles no troubles.
25-Sep	25	50	50	50	50	50	25	No watch	300	17 days since the last 300.  I was worried I wouldn't be able to do all of the exercises due to my left hip acting up and my right knee feeling a bit swollen.  Once I had a good sweat worked up I was able to get through eveything with minimal pain.  Maintaining the HOH rule was a bit tough though.
13-Oct	25	50	50	50	50	50	25	No watch	300	Whew I really felt the 18 day lay off.  It was a STRUGGLE.  The urge to abandon HOH rest periods was very strong but I resisted.  Felt like a pile of goo after I was done.
27-Oct	25	50	50	50	50	50	25	No watch	300	First time doing the routine with my forearm strap to help with my tendinitis.  It was tough to get through but I expect that will be the norm as long as I am only doing the work out b-weekly.
7-Nov	25	50	50	50	50	50	25	No watch	300	Did the 300 a few days early since I am running a 5k next Tuesday.  It was tough as hell.  I had to really press to get through it.
12-Dec	0	0	50	50	50	0	0	No watch	150	Due to tendonitis in the right forearm I have been laying off the 300.  I decided I could at least do the exercises that don't involve pulling and gripping.  One difference is I can rip through these 150 pretty easily.  Instead of breaking the wipers into 3 or 4 sets, I can do it in two with this abbreviated work out.
19-Dec	0	0	50	50	50	0	0	No watch	150	Week two of 300 lite went well.  I feel a bit guilty not doing the whole deal but it's better than nothing.
31-Jan	0	50	50	50	50	0	0	No watch	200	Added the dead lifts back in.  It felt good to at least do 2/3 of a 300.  My forearm tendonitis is still preventing me from going for the whole deal.
13-Feb	15	0	50	50	50	30	15	No watch	210	Two and a half months since I even attempted a 300, disgraceful.  I do have a long list of excuses though.  I have been running a bit.  Running and 300's don't mix well.  My tendonitis flared up a bit here and there although right now it feels pretty good.  Finally I have been sick for over two weeks.  Even though most of my symptoms are gone I still fatigue easily and my energy level is low.  Other than that everything is great!  I actually did some pull ups and C&P's for the first time since last November, sheesh...
8-Apr	15	50	50	50	50	40	15	No watch	270	Another 2 month hiatus.  Those of you that follow my blog (http://duf.net/wp) know that I have been feeling tired and low energy the last few days, a perfect time to try to do a 300!  Well for the first time since last November I did some of every exercise, only coming up 30 reps short of the magic 300 number.  Adding the dead lifts in made a world of difference.  Every exercise after them felt MUCH more difficult.  I was sucking major wind.  Hey I knocked out almost a full 300, not shabby in the overall picture.
15-Apr	15	50	50	50	50	40	15	No watch	270	Another sign of early Alzheimer's, I managed to mix up the order of the exercises, accidentally doing my push ups before the dead lifts.  It meant I had deads and box jumps back to back.  Needless to say I had a lengthy rest period in between.  Another 270 reps.  It was tough again to complete but a little easier than the week before.  I'd like to get into a schedule where I do 300's on a Wednesday, regular weight work out M,T,Th,Fr and run on a Sunday.
13-May	20	50	50	50	50	40	15	No watch	275	Another month has gone by.  Today was pure survival.  No exercise felt easy.  About half way through I was ready to quit. Majorly sucking wind.  I added 5 reps, only 25 away from reaching the 300 peak once again.  I'm still babying my forearms as they feel like they are on the verge of becoming problematic.
20-May	25	50	50	50	50	40	20	No watch	285	Things went slightly better than the prior week, very slightly.  It feels good to to back in the 300 mix though. 10 more reps today, 15 from a true 300.
8-Jul	23	50	50	50	50	50	25	No watch	298	After another long layoff and a week of going to the gym at lunch and doing EA Active workouts at night I knew it was going to be hellish.  It was pretty hellish but I wound up only being 2 short of the magic number.  All because my back was feeling tired during the first set of pull ups, doh! Next week I should finally hit the magic 300 rep number after falling short for the last 7 months!
15-Jul	25	50	50	50	50	50	25	No watch	300	Finally I returned to the magic 300 rep plateau.  I also observed the HOH rule in between sets although I took my sweet time between certain sets.  Still, 300 reps is 300 reps.
29-Jul	25	50	50	50	50	50	25	No watch	300	300 reps, HOH rest period rule applied, nuff said.
12-Aug	25	50	50	50	50	50	25	No watch	300	Earlier in the week I wasn't sure if I was going to be up to the task of grinding out another 300.  I got through it intact I'm happy to report.
26-Aug	25	50	50	50	50	50	25	No watch	300	Been keeping to the bi-weekly 300 schedule.  Happy about that.  The bad news is when you do them once every 2 weeks they don't get any easier.
23-Sep	25	50	50	50	50	50	25	No watch	300	Well my shitty gym closed their doors with no notice and I was forced to go to Planet Fitness where there are no squat racks, limited space, less free weights and many more people. I was worried that my days of 300's were done.  Well I managed to squeak one in although it isn't as satisfying.  My pull up options are less than ideal, the bar I use for deadlifts is not full olympic size and they only have half the amount of steps for the box jumps.  Hey it's still a tougher work out than 99% of the people in this place will ever do.
7-Oct	25	50	50	50	50	50	25	No watch	300	My effort this time around was a little more productive.  I did my box jumps onto the platform of some hip machine which was higher than the 4 measly Reebok steps. I also found my preferred pull up location, unfortunately it is located on a cable machine that seems to be in use nearly constantly. Still it felt more like a real 300 this time around.
21-Oct	25	50	50	50	50	50	25	No watch	300	Things went smoothly except not being able to get on my preferred pull up location for the last set.  Got on the ghetto bars instead and promptly cracked my head.  Damn that pissed me off.
23-Nov	25	50	50	50	50	50	25	No watch	300	Running events had thrown a wrench into my 300 schedule, as a result it was a full month since my last effort.   I wasn't exactly looking forward to picking it up again.  I tried to pick up the difficulty a bit to compensate for some of the shortcomings in the equipment.  I added 10 pounds to the less-than-olympic size barbell and made sure all 50 of my 6 inch short box jumps had full leg extension at the top.  On the downside the work out itself took far too long due to various interruptions along the way.
23-Dec	25	50	50	50	50	50	25	No watch	300	Last 300 was exactly a month ago.  Volleyball, running and the 2009 Fitness challenge all contributed to the large gap in time between sessions. I added to the difficulty by throwing a Reebok step platform on top of the platform I was jumping on.  My ass was dragging... but it's done.  Merry Xmas.
13-Feb	25	50	50	50	50	50	25	40:41:00	300	After building an outdoor pull up and box jump station as well as purchasing an olympic bar and weights I completed my first outdoor 300.  This workout was the first ever that utilized a full height box jump as well as full ROM pull ups.  These two changes as well as my lack of consistent training resulted in a sub-par time for the event.  Even so, I bested the times of the Fullback and Jmo considerably.
28-Apr	25	50	50	50	50	50	25	No watch	300	Cripes did that suck.  My first 300 since my outdoor escapade two and a half months ago and my first indoor 300 since December. I made some adjutsments based on critique of my videotaped effort.  I made sure each push up went to full up position, each box jump I extended my legs on top of the box and each clean and press ended with my arm fully extended above my head. The combination of these changes and lack of regular 300 workout made for one exhausting lunch hour.
29-Oct	135 Pound Deadlifts 3x20	Body Weight Dips           3x20	30" Box Jump     3x20	Diamond Push Ups 3x20	30lb One Handed Clean & Press 2x25	10 Burpees		No watch	300	I have modified my 300 workout to add more variety and interest to the routine.  I am calling it 300 v2.0.  My total reps will still add up to 300 but it is being done in three circuits instead of doing one exercise exclusively until it's rep number is hit.  It's still very challenging but allows me to have some flexibility since I am doing triathlon training simultaneously.
12-Nov	Full ROM Pull ups 12-10-9-9	Body Weight Dips           4x20	30" Box Jump     3x20	Recline Stiff Legged Leg Lifts      3x20	35lb One Handed Clean & Press 6x10			No watch	300	I really struggled with certain parts of it today, especially the box jumps.  I felt wiped out after just the first set.  No HOH rule enforced today.  Hell I sat down at times.  On the positive side my pull up endurance felt better than it has in months.
17-Dec	135 Pound Deadlifts 3x20	Body Weight Dips           3x20	30" Box Jump     3x20	Full ROM push ups 3x20	35lb One Handed Clean & Press 6x10			No watch	300	Scheduling and other physical endeavors have preempted me doing a 300 for about a month.  It felt good to get back at it today.  I felt thoroughly spent by the end of it.  I have about 5 pounds I would like to lose leading up to a pull up challenge I have at the end of January.  Doing weekly 300's is a great way to help me get there.
31-Dec	Pull ups 3x10, 1x8, 1x12 (assisted)	Stiff legged roman chair leg lifts      3x20	30" Box Jump     3x20	Alternating arm to the sky from push up position  3x20	35lb One Handed Clean & Press 3x20			No watch	290	Hurt my left elbow doing push ups last night so had to work around it.  Finished 10 pull ups short due to running out of time.  Still felt like a solid total body work out. Happy New Year.
7-Jan	Inverted Rows 3x20	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Push Ups  3x20	40lb One Handed Clean & Press 3x20			No watch	300	Left elbow problem seems to have worked itself out.  Had a solid work out and even did 40lb clean & press for the first time ever since the 35 pounders were unavailable.
4-Feb	Inverted Rows 3x20	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Push Ups  3x20	35lb One Handed Clean & Press 3x20			No watch	300	First one in a month.  Trying to do half marathon training so I am a bit hesitant to blow myself out doing a 300.  Even so today's session went well.  Even though I didn't have a watch with me I am pretty sure this was the fastest I have done a version 2.0 300. HOH rule was enforced.
25-Feb	Recline Stiff Leg Lifts    3x20	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Push Ups One legged  3x20	40lb One Handed Clean & Press 3x20			No watch	300	Tried to up the difficulty level by increasing weight with C&P, doing 1 legged variety of push ups and minimizing rest periods. Mission accomplished.
11-Mar	Pull ups 5x12  Alter. Grips	Dead Lifts 135 lb  3x20	Body Weight Dips      3x20	30" Box Jump     3x20	40lb One Handed Clean & Press 3x20			No watch	300	The most interesting and intense v2.0 300 so far.  Mixed in sets of 5 pull ups in between every set until I got to 60 total pulls, alternating each time between pull up, chin up and neutral grips.  I was totally spent at the end, just like you should be.
18-Mar	Pull ups 5x12  Alter. Grips	Push ups FULL ROM 3x20	Body Weight Dips      3x20	30" Box Jump     3x20	40lb One Handed Clean & Press 3x20			No watch	300	Kept the 5 x12 pull up variation in there, really like that element.  Doing the 300 two weeks in a row seemed to help a lot.  Felt stronger throughout and was able to observe the HOH rest rule.
25-Mar	Pull ups 5x12  Alter. Grips	Burpees 3x20	Body Weight Dips      3x20	Stiff Legged Recline Leg Raises 3x20	35lb dumbbell swings 3x20			No watch	300	Due to a tender ankle decided to not do box jumps.  Substituted in two new exercises, burpees and dumbbell swings.  The burpees were especially brutal, even without hopping at the top of them. 3rd consecutive week of doing 300's, I like it.  The 60 varying pull ups are coming pretty easily which I am pleased with.
1-Apr	Pull ups 5x12  Alter. Grips	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Push Ups 3x20	35lb One Handed Clean & Press 3x20			No watch	300	Have a tender right heel and a somewhat gimpy right knee so I was hesitant to even do a 300 this week.  Seemed to get through it without further injury.  All sets were continuous as opposed to the mini-breaks I sometimes took in the past on later box jump sets.  HOH rule observed.
8-Apr	Pull ups 6x12  Alter. Grips	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Push Ups 3x20	40lb Dumbbell swings 3x20			No watch	312	A record setting 312 total reps today. Got there by adding 1 rep to each of my 12 pull up sets for an impressive 72 total pull ups during the work out.  Also raised the bar by using a heavier dumbbell on the swings.  It was a good day.
22-Apr	Pull ups 10x1     6x15  Alter. Grips	Various ab exercises 10x15	Full ROM Push Ups 10x15					No watch	400	Didn't want to do a regular 300 because of a sprint triathlon I am doing tomorrow. So instead I did an upper body heavy bizarre 300 which turned out to be a 400.  100 varying grip pull ups, 150 various ab exercises and 150 push ups. The pull ups were broken into mostly sets of 6 and the other stuff in sets of 10, performed circuit style.
13-May	Pull ups 6x12  Alter. Grips	Body Weight Dips      3x20	30" Box Jump     3x20	Recline Stiff Legged Leg Lifts      3x20	40lb One Handed Clean & Press 3x20			No watch	312	A solid effort today, especially considering I did full depth squats the day before.  First 300 in awhile due to running/volleyball/life commitments.
20-May	Pull ups 6x12  Alter. Grips	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Push Ups 3x20	45 lb   swings 3x20			No watch	312	Was pretty grueling since I did a full service leg workout Wednesday and extra body weight work last night.  Upped the weight for the dumbbell swings.  I was sucking major wind by the end of the routine.
27-May	Pull ups 6x12  Alter. Grips	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Push Ups on BOSU    3x20	40lb One Handed Clean & Press 3x20			No watch	312	Had a solid session considering both my legs and back were pretty sore from the prior few days of gym activity.
3-Jun	Pull ups 10x1  6x15  Alter. Grips	Various ab exercises 10x15	Full ROM Push Ups 10x15					No watch	400	Didn't want to do a regular 300 because of a sprint triathlon I am doing Sunday plus my legs/knees are aching a bit from Wednesdays leg routine. So instead I did my second "400".  100 varying grip pull ups, 150 various ab exercises and 150 different style push ups. The pull ups were broken into mostly sets of 6 and the other stuff in sets of 10, performed circuit style.
10-Jun	Pull ups      7x12  Alter. Grips	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Push Ups on knuckles 3x20	45 lb   swings 3x20			No watch	324	Upped my pull up sets by 1 to 7 per set which added up to a whopping 84 pull ups over the circuit.  That combined with messing up the exercise order in the 2nd circuit (did dips - push ups instead of dips - bj - push ups) added up to one pretty damn exhausting session.  No more 300's till I return from the Rumble.
8-Jul	Pull ups 6x12  Alter. Grips	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Push Ups 3x20	40lb One Handed Clean & Press 3x20			No watch	324	Because of Rumble travel and post Rumble aches and pains it has been nearly a month since the last 300.  It made for a very tough session.  I barely squeezed out the pull ups.  I dedicated this session to Jeremy's Naval Reserve commissioning.
15-Jul	Pull ups 6x12  Alter. Grips	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Diamond Push Ups 3x20	45 lb   swings 3x20			No watch	324	Went better than the week before but still no walk in the park.
22-Jul	25	50	50	50	50	50	25	No watch	300	To pacify Jeremy's pleading I agreed to go retro today and do an original 300.  Checking this log, the last time I did an old style 300 was last April, over a year ago.  Let's just say it was not fun. So not fun that for the first time I ever I actually took a shower at the gym after a lunch time workout.  I was that digusting.  It was more difficult than I expected because I have been doing the 2.0 version pretty consistently which actually equals more total reps.  I suspect if I had been doing old style 300's once a week and then threw a 2.0 in there after a year of not doing it I would have struggled as well.  No exercise in there was particularly fun.  In order of difficulty with worst being first I would say it went - wipers, dead lifts, box jumps, push ups, c&p, pull ups.
29-Jul	Pull ups 6x12  Alter. Grips	Body Weight Dips      3x20	30" Box Jump     3x20	Recline Stiff Legged Leg Lifts      3x20	40lb One Handed Clean & Press 3x20			No watch	324	After doing an old style 300 last week, version 2.0 felt much more manageable.  HOH rule was fully observed.  The 84 total pull ups felt decent.  Maybe, gasp, I can soon up those pull up sets to 8 per?
5-Aug	Pull ups 6x12  Alter. Grips	Body Weight Dips      3x20	30" Box Jump     3x20	Full ROM Push Ups 3x20	45 lb   swings 3x20			No watch	324	Went well, bumping pull ups to 96 next time is possible.  Well maybe not the NEXT time since a trip overseas will be wedged between my next session.
9-Sep	Pull ups 7x12  Alter. Grips	Body Weight Dips      3x20	26" Box Jump     3x20	Full ROM Push Ups 3x20	40lb One Handed Clean & Press 3x20			No watch	324	First session since pre-Ireland. Difficult as expected.  Grinding out the 84 pull ups was a chore.  I won't be bumping to 96 anytime soon.
16-Sep	Pull ups 7x12  Alter. Grips	Body Weight Dips      3x20	Stiff Legged Recline Raise     3x20	Full ROM Diamond Push Ups 3x20	40lb One Handed Clean & Press 3x20			No watch	324	Cut out box jumps due to a sore/stiff right knee that has been bothering me all week.  Also wore my lifting gloves for the session because of blisters on both hands.  Got through the work out without major difficulty.
30-Sep	Pull ups 7x12  Alter. Grips	Body Weight Dips      3x20	26" Box Jump     3x20	Full ROM Push Ups 3x20	40lb One Handed Clean & Press 3x20			No watch	324	Needed to "rest" my forearms since I went crazy practicing my newly learned muscle up movement this week.  Rested them by doing another 84 pull ups over the course of the circuit.  That's pretty fucked up right there.  HOH rule not observed, sat down for a bit after last box jump set.  I was tired yo.
14-Oct	5 Muscle ups	45 Body Weight Dips	25 pull ups	55 Push ups	5 Muscle ups			23 minutes	135	I made my first attempt at the Bar-barian requirements.  It was tough as hell as expected.  My goal is to see that time figure go down steadily.  Right now muscle ups consume the vast majority of the clock.
21-Oct	Pull ups 6x12  Alter. Grips	Body Weight Dips      3x20	Full ROM Push Ups 3x20	Recline Stiff Legged Leg Lifts      3x20	40lb One Handed Clean & Press 3x20			No watch	324	Skipped box jumps to try to protect my still shaky right knee.  Got all of those pull ups even after a pretty big muscle up work out the night before.
4-Nov	Pull ups 6x12  Alter. Grips	Body Weight Dips      3x20	Full ROM Push Ups 3x20	26" Box Jump     3x20	45 lb   swings 3x20			No watch	324	Reintroduced box jumps into the routine for the first time since September due to knee issues.  First time I have done a 300 in a couple weeks.  I don't know why I always fool myself into thinking as long as I am keeping active, going back to a 300 won't be bad.  It always is.  HOH not observed, sat down briefly after 2nd circuit.