Autoregulation - Learning My Body

Training Training Logs
21

7:20 am: 1 banana, 8 oz milk, 1 tbsp dextrose, 2 tbsp unsweetened cocoa, 1.5 scoops whey

7:40 am:
dynamic warmup (20 min)
3 x 200 m sprints, 2’ rest
3 x 15 MB throws (L, Top, R)
Stretch
Cool Down

Feeling fresh this morning, great workout, high energy.

[i]8:40 am: 1 swt potato, 1 banana, 1 tbsp dextrose, 2 tbsp cocoa, 1.5 scoops whey, 12 oz milk

10:45 am: 2 oz raisins, almonds+walnuts

12:30 pm & 3:30 pm: chicken breast, 1 fillet mahi mahi, squash, tomato, onion, lettuce, carrots, lemon juice, 2 tbsp olive oil, 2 tbsp flax oil

6:00 pm: 8 oz milk, 1 swt potato, 1 banana, 1.5 scoops whey

7:00 pm - thru workout: 1 banana, water, 2 scoops whey, 1 tbsp dextrose, 2 tbsp cocoa [/i]

[b]LB Dynamic Effort
8x3 explosive jumps
Bulgarian Split Squat with front foot elevated 85x6, 65x10, 65x8

  • focused on explosiveness at the bottom, my quads were on fire! Love it.
    Romanian Deadlift 205 x 9, 10, 10
    Landmine BB+10 x 10 (per side), 10, 10, 6
    [/b]

[i]-Another nuclear shake of mine

Sleep. [/i]

22

10/15/09

Weight: 173 lbs, Up 3 lbs from last Thursday.

AM recovery
8.45 am: 8 oz milk, 1 banana, 1 sweet potato, 1.5 scoops whey, 2 tsbp unsweetened cocoa
11.30 am: 1 fillet cod, XL salad
Later: almonds, apple, carrots
3:30 pm: chicken breast and cod with salad
preworkout: almonds + preWO shake
20 min-thru workout: shake
Post: 1 fillet fish, 1 avocado, 1 seet potato, 1 tomato, 3 fish oil caps

WU
Jump circuit
2 x 10 circuit: dips, leg raises, pullups, hypers, situps, pushups, squats
3 x 10 hurdle walkovers (mobility)

23

10/16/09

7 am: 2 bananas, 1.5 scoops whey, 2 tbsp unsweetened cocoa, 1 tbsp dextrose, 8 oz milk
7.20 am: AM session
9.00 am: 1 sweet potato, 1 banana, 1.5 scoops whey, 1 tbsp dextrose, 2 tbsp cocoa, 12 oz milk
11.00 am: almonds, walnuts, 2 oz raisins
12.30 pm: a large bowl of salad: (squash, zucchini, apple, tomato, lettuce, flax oil, olive oil, herbs etc) and a piece of fish
3.30 pm: same as 12.30 pm
6 pm: 1 sweet potato, 1 banana, 1 tbsp honey, 1.5 scoops whey, 2 tbsp cocoa, 8 oz milk
7 pm-thru PM session: 1 banana, 1 tbsp dextrose, 1.5 scoops whey, 2 tbsp cocoa, water
9-9.30 pm: 4 eggs, spinach, tomato, broccoli, a little oil, 1 sweet potato

[b]
AM Session
WU (~20 min: 600 m jog, dynamic exercises, 200 m sprint drills, light static stretching)
3x5x10 max effort pulls on a rowing machine, 3’ rest between sets
Jump circuit
Stretch
Cool Down

PM Session
Floor Press - worked up to a set of 175x3, attempt at 180 x 1
DB Press 45 x 22, 15
T-bar Rows x 135 + Scarecrows x 5 x 12/8, 10/8, 10/8, 8/8
DB Shrugs 65 x 12, 12, 12
BB Curls 65 x 17, 15, 10
[/b]

Bought a refurbished juicer for $25. Will try to incorporate freshly squeezed juices into my diet. Huge difference in the way I feel during the day compared just to several weeks ago - so much more energy, not sleepy at all, quality of sleep improved, exercise focus and enjoyment through the roof, horny as hell, my fb can’t keep up anymore :). I had my blood work done earlier this week: lower LDL, higher HDL, lower triglycerides, lower blood sugar. That is in comparison to 2 months ago.

Dean of College of Arts and Science treated our lab with a free lunch today - sandwiches and soda. I just sneaked out and let the group gorge on free food. Felt really good about this.

24

10/18/09

[b]
AM Session
WU (~20 min: 600 m jog, dynamic exercises, 200 m sprint drills, light static stretching)
5 x 250 m sprints, 3’ rest
Stretch
Cool Down

PM Session
Front Squat 115, 125, 135, 140, 145, 150, 155 x 3 (+5 lbs)
DB Lunges 35 x 2 x 16, 16; 25 x 16
GHRs x 5, 5, 4, 4
Ab circuit
[/b]

Suffering from indigestion. I think those nuclear shakes are killing my digestion.

25

10/19/09

So busy lately, posting the diet is a bitch. The good thing i’m eating very clean. THe main concern is getting enough calories.

[b]
AM Session
WU (~20 min: 600 m jog, dynamic exercises, 200 m sprint drills, light static stretching)
Sprints: 5x20m, 5x30m; 5 x 10 row machine pulls
Stretch
Cool Down

PM Session

I felt like food was stuck in my intestines and wasn’t moving anywhere. Started reading about indigestion, food combining etc. I think sweet potatoes, milk, whey, bananas, and dextrose together must’ve done this to me. Skipped the PM session today. Food intake: a bunch of granny smith apples, freshly squeezed fruit and veggie juice, no starch, no protein. Cleansing the guts.

[/b]

26

10/20/09

1st half of the day spent drinking freshly squeezed juices and eating apples. Feeling a little better.

[b]
AM Session
-decided to skip this one

Def. feeling better. Had a light shake before and after the PM session (1 sc whey, 1 tbsp dextrose). Apple+carrot juice 1 hr before bedtime.

PM Session
RE Effort Upper Body

BB Bench x 135 x 14, 9, 8 (feeling really sluggish, after the second set got into the groove, the rest oif the workout felt great)
Chins -ss- Seated DB Power Cleans x BW/20s x 12/8, 10/8, 9/8 (added two reps on chins, PCs felt easier)
DB Mil Press x 40s x 8, 8, 8, 8 (good clean, explosive reps, moving up tp 45s next time)
DB Shrugs -ss- DB Hammer Curls x 10/8, 10/6, 8/8 (70s/30s for 2 sets, then 20s)

Captain Crusher 2 sets x 10 each hand, -ss- 10 lb DB holds 60 sec x 1, 45 sec x 1.

[/b]

27

10/21/09

Woke up. Had juice of 4 granny smith apples, 20 min of pooping later, 1.5 sc whey, 1 tbsp dextrose. Feeling 5 lbs lighter.

[b]
AM Session
WU
3 x 350 m sprints, 3’ rest
Side and Front Cable Explosive “Throws” 3 x 15
Stretch
Cool Down

PM Session
Dynamic Effort Upper Body
8x3 jumps
Bulgarian Split Squat with front foot elevated 75 x 3 x 10, 10, 9
Romanian Deadlift 225 x 10, 9, 9
[/b]

Feeling so much better. Spent a lot of productive time in the bathroom before and after AM session.