Brendan's Training Log

[Brendan_Ryan]

December 10th, 2005

Training: Cardio

-35 minutes elliptical + 20 minutes stairmaster

-Good Mornings 5 x 5 @ 115lbs. Completed sucessfully. Last Time 95lbs

-Stretches

Duration: 1 hour 15 minutes

-About 20 minutes of ab and posture work at home

-About 10 sprints and a few sled drags at home

Diet:

P+C
-Instant Oatmeal 7/29/3
-ON Whey Shake 48/8/2
-300mg ALA
-Vitamin C
-Chormium

P+C
-Protein Pancakes 51/15/1
-FF Cream Cheese 10/2/0
-Apple 0/17/0
-Oatmeal w/ Cinnamon 7/55/4
-Green tea 0/0/0
-Mutli
-Apple Cider Vinegar

P+C
-Tuna 32/5/2
-Fiber Cake 5/22/1.5
-Soy Chips 24/50/7
-200mg ALA
-B Vitamin

P+F
-Ground Beef Stir Fry 50/8/10
-Peanuts 11/4/6
-Carrots and Ranch 0/3/6
-3 Fish Oils 0/0/3

P+F
-Chicken Caesar Salad 55/15/16
-Peanuts 7/5/15
-Green Tea 0/0/3

P+F
-FF Cottage Cheese 28/8/0
-3 Fish Oils 0/0/3

Comments:
My morning pulse was super high today. 70bpm but for some reason the cardio and sprints felt easy. Oh well. I did my shopping and cooking today but I still need to pick on some ground flaxseed for my pre bed cottage cheese.

[Brendan_Ryan]

December 11th, 2005

OK guys. It’s Sunday- and every other Sunday I weigh in and take measurements. I was a little surprised with the measurements today. here they are:

-Calves 14.5in
-Arms 12.5in cold
-Waist 30in
-Quads 21in
-Chest 36in
-Neck 13.75in
-Weight 155lbs
-Bodyfat 8.5% (10mm at suprailliac)

I was expecting more of an increase in weight. My calories have been much higher than the previous two weeks yet I averaged less than a pound a weel. I think I should up the calories once again. Also my neck and chest measurements went up slightly. Here’s my calorie breakdown over the past two weeks:

11/28 3289kcal 44P/45C/11F
11/29 3303kcal 43/45/12
11/30 3008kcal 51/22/27
12/1 3250kcal 43/45/12
12/2 3127kcal 44/45/11
12/3 3118kcal 49/30/21
12/4 3505kcal 50/21/29
12/5 3174kcal 41/48/11
12/6 3157kcal 43/45/12
12/7 2673kcal 47/16/27
12/8 3291kcal 46/44/10
12/9 3173kcal 43/47/10
12/10 3011kcal 44/33/23
Average: 3160kcal, 45/37/18, 54g fiber a day

Training: Cardio

-35 mintues elliptical + 20 minutes stairmaster

-Wide Grip Chins @ Bodyweight + 5lbs plate. Completed 4 x 3 x 3 x 2 x 2. Last Time: Bodyweight for 5 x 5

-Stretches

Duration: 1 hour 15 minutes

-About 20 minutes worth of ab and posture work at home

-About 10 sprints and a few sled pulls at home

Diet:

P+C
-Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-Chromium
-300mg ALA
-Vitamin C

P+C
-Buckwheat Pancakes 48/50/2
-Low Carb hot Cereal 17/12/4
-Fiber Cake 5/22/1.5
-FF Cream Cheese 25/5/0
-Apple Cider Vinegar
-Green Tea 0/0/0
-Multi
-Natural Enzyme

P+C
-Protein Pancakes 56/6/1.5
-Oatmeal 7/55/4
-Apple 0/17/0
-200mg ALA
-B Vitamin

P+F
-2 Salmon Filets 30/2/3
-Eggs/Veggies 26/6/9
-Peanuts 7/5/15
-3 Fish Oils 0/0/3

P+F
-Chicken Caesar Salad 55/16/16
-PB and Celery 7/5/13
-Green Tea 0/0/0

P+F
-FF Cottage Cheese 28/8/0
-1 TBSP Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
I feel great today. I think my body’s adapting to this type of cardio though. I may have to change that.

My calves are slightly less sore.

I’m proud that I worked up to 5 x 5 bodyweight wide-grip chins but was surprised how much harder just 5lbs made it. I will probably get the 5 x 5 with 5lbs in about 2 more weeks. Maybe 3.

[Brendan_Ryan]

December 12, 2005

Training: BBB

-Flat BB Bench Press 8 x 3 @ 170lbs with 60 second rest intrevals. Completed successfully. Last Time: 165lbs

-Hammer Strength Seated Rows 8 x 3 @ 185lbs with 60 second rest intrevals. Completed successfully. Last Time: 180lbs

-Pull-Ups 8 x 3 @ Bodyweight + 15lbs with 60 second rest intrevals. Completed successfully. Last Time: Bodyweight + 10lbs

-Standing DB Shoulder Presses 8 x 3 @ 55lbs DBs with 60 second rest intrevals. Completed successfully. Last Time: 450lbs DBs

Duration: 55 minutes

-About 20 minutes worth of ab and posture work at home.

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-St. John’s Wort
-Apple Cider Vinegar
-Multi

P+F
-Designer Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/13
-3 Fish Oils 0/0/3

P+C
-Chicken Tenderloins 50/0/1
-1 Cup Brow Rice 4/56/1
-FF Cottage Cheese 22/14/0
-Bean Sprouts 3/5/0
-B Vitamin
-200mg ALA
-Digestive Enzyme

-1 Serving Xpand during workout 0/0/0

P+C
-1 Serving Surge 25/49/1.5

P+C
-Chicken 36/0/2
-1 Cup Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-Soy Sauce 1/0/0
-FF Cream Cheese 35/7/0
-Egg Beaters 12/0/0
-Fiber Cake 5/22/1.5
-Cream of Wheat 4/48/0
-Orange 1/17/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Potassium
-Calcium
-300mg ALA
-Chromium
-Natural Enzyme

P+F
-FF Cottage Cheese 28/8/0
-2 TBSP Flax 3/4/4.5
-1 TBSP Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
Energy levels were a bit low leading up to my workout but now I feel great. I think this diet has my blood sugar all screwy. I’ll definitely be trying to change that before starting ABBH1 next week. Workout was great. I neared failure on pretty much everything.

[rlawrence]

Brendan,

You seem dedicated and motivated and that is great. I like your nutrition and your workouts, but you’ve noticed you’re not putting on weight.

I think you are doing too much cardio. I would totally cut your aerobic work IN HALF … at least. I’m not kidding. Try it for a month and see what happens.

[Brendan_Ryan]

December 13th, 2005

rlawrence, haha yeah. I think that’s the problem too. It’s really hard to eat even more than I already am. You don’t want to know what I USED to do for cardio. I was planning on dropping another day when I start ABBH. Thanks for the input.

Training: BBB

-BB Squats 3 x 8 @ 185lbs with 90 second rest intrevals. Completed successfully. Last Time: 180lbs

-Leg Raises 3 x 8 @ 20lbs DB with 60 second rest intrevals. Form got seriously sloppy on the last set. Last Time: 20lbs DB

-DB Deadlifts 3 x 8 @ 90lbs DBs with 90 second rest intrevals. Completed successfully. Last Time: 90lbs DBs failed on the last rep of last set

-Decline Bench Sit-Ups 3 x 8 @ 35lbs plate with 60 second rest intrevals. Completed successfully. Last Time: 30lbs plate

-Standing Calf Raises 3 x 8 @ 365lbs with 60 second rest intrevals. Completed successfully. Last Time: 360lbs

Duration: 45 minutes

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-St. John’s Wort
-Apple Cider Vinegar
-Multi

P+F
-Designer Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/13
-3 Fish Oils 0/0/3

P+C
-Chicken Tenderloins 50/0/1
-1 Cup Brow Rice 4/56/1
-FF Cottage Cheese 22/14/0
-Bean Sprouts 3/5/0
-B Vitamin
-Digestive Enzyme
-200mg ALA

-1 Serving Xpand during workout 0/0/0

P+C
-1 Serving Surge 25/49/1.5

P+C
-Chicken 36/0/2
-1 Cup Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-Soy Sauce 1/0/0
-FF Cream Cheese 35/7/0
-Egg Beaters 12/0/0
-Fiber Cake 5/22/1.5
-Cream of Wheat 3/26/0
-2 Oranges 0/35/2
-Apple Cider Vinegar
-Green Tea 0/0/0
-Natural Enzyme
-Calcium
-300mg ALA
-Potassium
-Vitamin C

P+F
-FF Cottage Cheese 28/8/0
-2 TBSP Flaxseed 3/4/4.5
-1 TBSP Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
Today was just one of those days in terms of life outside of training. The actual training was pretty good. I completed the DB deadlifts that I failed on last time but my form could have been better on the hanging leg raises. I find it hard to hold the DB between my feet while doign this. Other than that my elgs felt a bit off today. not painful but kind of stiff around the hip flexors even after stretching them.

Damn cardio day tomorrow.

[Brendan_Ryan]

December 14th, 2005

Training: Cardio

-35 minutes elliptical + 20 minutes stairmaster

-Stretches

Duration: 1 hour 15 minutes

-About 20 minutes ab and posture work at home

-About 10 sprints at home

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi
-200mg ALA

P+F
-Designer Whey Shake 36/4/3
-PB and Celery 7/5/13
-3 Fish Oils 0/0/3

P+F
-Ground Beef 50/0/9
-Salad with Walnuts 5/8/14
-Peanuts 5/4/10
-B Vitamin
-Digestive Enzyme

P+C
-On Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chormium
-Vitamin C

P+F
-Chicken Caesar Salad 55/15/21
-Guacamole and Carrots 1/9/8
-Green Tea 0/0/0
-Natural E
-Natural Enzyme

P+F
-FF Cottage Cheese 28/8/0
-1 TBSP Natural PB 4/3/8
-2 TBSP Flax 3/4/4.5
-3 Fish Oils 0/0/3

Comments:
Not much to comment on today. I’m not sore at all but I wish i could eat more. I’m holding back a little since it’s a cardio day. I’m finishing up BBB after these next two days.

[Brendan_Ryan]

December 15h, 2005

Training: BBB

-45 Degree Incline DB Presses 3 x 8 @ 60lbs with 90 second rest intrevals. Failed at rep 6 of set 3. Last Time: 60lbs DBs

-45 Degree Incline DB 3 x 8 Rows @ 40lbs with 90 second rest intrevals. Completed sucessfully. Last Time: 40lbs DBs (better form)

-Standing BB Curls 3 x 8 @ 55lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 55lbs

-Reverse-Grip Standing Triceps Press-Downs 3 x 8 @ 140lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 135lbs

Duration: 40 minutes

-About 20 minutes ab and posture work at home

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi

P+F
-Designer Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/14
-3 Fish Oils 0/0/3

P+C
-Chicken Tenderloins 50/0/1
-1 Cup Brow Rice 4/56/1
-FF Cottage Cheese 22/14/0
-Bean Sprouts 3/5/0
-B Vitamin
-200mg ALA

-1 Serving Xpand during workout 0/0/0

P+C
-1 Serving Surge 25/49/1.5

P+C
-TBD
-Apple Cider Vinegar
-Green Tea 0/0/0
-Natural Enzyme
-Calcium
-300mg ALA
-Potassium
-Vitamin C

P+F
-FF Cottage Cheese 28/8/0
-1 TBSP Natural PB 4/3/8
-2 TBSP Flax 3/4/4.5
-3 Fish Oils 0/0/3

Comments:
Yes, I missed on a weight that I had gotten before but, I think it had to do with me not being rushed and thus using better form. It was a great workout despite the numbers. It went exactly the way it should have.

THIS IS MY PURPOSED DIET FOR NEXT WEEK CRITIQUES WELCOME
P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Designer Whey Shake 18/2/1.5
-Green Tea 0/0/0

P+F
-Designer Whey Shake 36/4/3
-1 TBSP Flax 1.5/2/2.5
-Walnuts 3/3/20
-3 Fish Oils 0/0/3

P+F
-Chicken Tenderloins 50/0/1
-Guacamole 1/15/20 (the carbs are almost pure fiber)
-Celery 1/4/0
-2 HB Omega 3 Eggs 12/0/9
-3 Fish Oils 0/0/3

-1 Serving Xpand during workout 0/0/0

P+C
-1 Serving Surge 25/49/1.5

P+C
-meal with at least 116P/125C/<5gF

P+F
-FF Cottage Cheese 28/8/0
-1 TBSP Natural PB 4/3/8
-2 TBSP Flax 3/4/4.5
-3 Fish Oils 0/0/3

Total: 353P/287C/110F for 3550 calories (40%/33%/27%)

The huge meal is 90 minutes after my workout and won’t be there on off days. It’s my weight gain strategy.

[Brendan_Ryan]

December 16th, 2005

Training: BBB

-Hack Squats 8 x 3 @ 190lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 185lbs

-Lying Leg Curls 8 x 3 @ 85lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 82.5lbs

-Lying Leg Raises 8 x 3 @ Bodyeight + 30lbs DB with 60 second rest intrevals. Completed sucessfully. Last Time: Bodyweight + 30lbs DB

-Seated Calf Raises 8 x 3 @ 142.5lbs with 30 second rest intrevals. Completed sucessfully. Last Time: 140lbs

Duration: 50 minutes

-About 20 minutes worth of ab and posture work at home.

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/55/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi

P+F
-Designer Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/13
-3 Fish Oils 0/0/3

P+C
-Chicken Tenderloins 50/0/1
-1 Cup Brow Rice 4/56/1
-FF Cottage Cheese 22/14/0
-Bean Sprouts 3/5/0
-B Vitamin
-200mg ALA

-1 Serving Xpand during workout

P+C
-1 Serving Surge 25/49/1.5

P+C
-TBD
-Apple Cider Vinegar
-Calcium
-300mg ALA
-Chromium
-Potassium
-Natural Enzyme
-Vitamin C

P+F
-FF Cottage Cheese 28/8/0
-1 TBSP Natural PB 4/3/8
-2 TBSP Flax 3/4/4.5
-3 Fish Oils 0/0/3

Comments:
Great day and great workout. I feel like this workout hit my calves and hammies pretty hard. You know it was a good leg workout when you feel a bit wobbly afterward. I can’t wait to start ABBH1 and my new diet next week. I believe both will deliver great results. I’m also going to update my goal sheet this weekend. No weighing in until next week though.

[Brendan_Ryan]

December 17th, 2005

Training: Cardio

35 minutes elliptical + 20 minutes stairmaster

-Good Mornings 5 x 5 @ 135lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 115lbs

Stretches

Duration: 1 hour 20 minutes

-About 20 minutes worth of ab and posture work at home

-About 10 sprints and 3 sled pulls at home

Diet:

P+C
-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C

P+C
-Protein Pancakes 51/15/1
-FF Cream Cheese 12/2/0
-Oatmeal w/ Cinnamon 7/55/5
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-FF Yogurt 13/19/0
-Multi
-St. John’s Wort
-Apple Cider Vinegar

P+C
-Protein Pancakes 51/15/1
-Quinoa 5/30/4
-Orange 0/18/0
-200mg ALA
-Vitamin B
-Natural Enzyme

P+F
-Ground Beef Stir Fry 50/12/10
-Guacamole 1/9/12
-3 Fish Oils 0/0/3

P+F
-Chicken Caesar Salad 50/16/16
-Hard Boiled Omega 3 Egg 6/0/4.5
-Green Tea 0/0/0

P+F
-FF Cottage Cheese 28/8/0
-2 TBSP Flax 3/4/4.5
-1 TBSP Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
Well, I feel pretty good. I can’t believe I can do 135lbs Good Mornings. I would have started higher had I known that. Hopefully next week I’ll find a weight that challenges me. I did my shopping for my new diet today and I look forward to start ABBH1. After next week I also get my Christmas break. So, things are looking up.

[Brendan_Ryan]

December 18th, 2005

Training: Cardio

-35 minutes elliptical + 20 minutes stairmaster

-Weighted Wide Grip Chins 5 x 5 @ +5lbs. Completed 1 x 5, 1 x 4, 1 x 3, 1 x 3, 1 x 3.
Last Time: +5lbs Completed 1 x 4, 1 x 3, 1 x 3, 1 x 2, 1 x 2

-Stretches

Duration: 1 hour 20 minutes

-About 20 minutes worth of ab and posture work at home

-About 10 sprints and a few sled pulls at home

Diet:

P+C
-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Vitamin C

P+C
-Buckwheat Panckes 48/50/2
-Low Carb Hot Cereal 17/12/4
-Orange 0/18/0
-Green Tea 0/0/0
-Multi
-Apple Cider Vinegar

P+C
-Chicken Tenderloins 50/0/1
-Squash 0/48/0
-Fiber Cake 5/22/1.5
-200mg ALA
-B Vitamin

P+F
-Eggs 42/0/9
-2 Salmon Filets 30/2/7
-3 Fish oils 0/0/3
-Green Tea 0/0/0

P+F
-Beef Stir Fry 50/9/10
-PB and Celery 4/4/8

P+F
-FF Cottage Cheese 28.8/0
-1 TBSP Natural PB 4/3/8
-2 TBSP Flax 3/4/4.5
-3 Fish Oils 0/0/3

Comments:
I’m making progress on those chins. So, that’s a good thing. I remember when I firted started those 5 x 5’s with just bodyweight and worked my way up to 5 x 5. My first time was literally like 1 x 2, 1 x 1, 1 x 1, 1 x 1, 1 x 1 haha. I’m REALLy excited about starting my revised diet and ABBH1 tomorrow. I should use today to get nice and recovered.

[alphie]

Good job man, it’s nice to see a beginner so focused. I’ve been slacking off in my workouts a bit to finish up schoolwork, but you’ve reminded me of why I work out in the first place. Thanks, I’m sure tommorrow will bring some new PR’s for me, despite freezing my ass off in my garage gym. Keep up the good work and best of luck with your goals.

[Brendan_Ryan]

December 19th, 2005

I really appreciate the kind words rugger. Best of luck in your workouts.

Training: ABBH1

-A1: 10 x 3 BB Bench Presses @ 160lbs with 60 seconds rest before A2. Completed sucessfully.

-A2: 10 x 3 Chest-Supported Row @ 150lbs with 60 seconds rest before A1. Completed sucessfully.

Duration: 45 minutes (after warm up, stretches etc.)

-About 20 minutes worth of ab and posture work at home

Diet:

P+C
-Egg Whites 50/0/0
-Designer Whey Shake 18/2/1.5
-Oatmeal w/ Cinnamon 7/55/4
-Apple 0/17/0
-Multi
-200mg ALA
-Apple Cider Vinegar

P+F
-Desinger Whey Shake 36/4/3
-Flax 1/2/2.5
-Walnuts 5/3/20
-3 Fish Oils 0/0/3

P+F
-Chicken Tenderloins 50/0/1
-2 Hard Boiled Omega 3 Eggs 12/0/9
-Guacamole with Celery 1/15/20
-3 Fish Oils 0/0/3
-B Vitamin
-Digestive Enzyme

-Xpand during workout 0/0/0

P+C
-Surge 25/49/1.5

P+C
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-FF Cream Cheese 35/7/0
-Fiber Cake 5/22/1.5
-FF Yogurt 13/19/0
-Orange 0/18/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Calcium
-300mg ALA
-Chromium
-Vitamin C

P+F
-FF Cottage Cheese 28/8/0
-Olive Oil 0/0/14
-Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
I’m excited I finallyget to start my new diet and workout program. I felt a little sluggish before beginnningm my workout but after warming up I felt great. I’m worried I might have calculated the weight I need to use wrong for some of my future workouts. Today’s felt fine though.

[Brendan_Ryan]

December 20th, 2005

Training: ABBH1

-A1: 5 x 10 BB Front Squats @ 110lbs with 60 seconds rest before A2. Completed sucessfully.

-A2: 5 x 10 Straight-Leg Hanging Leg Raises @ Bodyweight with 60 seconds rest before A3. Completed sucessfully.

-A3: 5 x 10 Standing Calf Raises @ 290lbs with 60 seconds rest before A1. Completed sucessfully.

Duration: 35 minutes

-About 20 minutes worth of ab and posture work at home

Diet:

P+C
-Egg Whites 50/0/0
-Designer Whey Shake 18/2/1.5
-Oatmeal w/ Cinnamon 7/55/4
-Apple 0/17/0
-Multi
-200mg ALA
-Apple Cider Vinegar

P+F
-Desinger Whey Shake 36/4/3
-Flax 1/2/2.5
-Walnuts 5/3/20
-3 Fish Oils 0/0/3

P+F
-Chicken Tenderloins 50/0/1
-2 Hard Boiled Omega 3 Eggs 12/0/9
-Guacamole with Celery 1/15/20
-3 Fish Oils 0/0/3
-B Vitamin
-Digestive Enzyme

-Xpand during workout 0/0/0

P+C
-Surge 25/49/1.5

P+C
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-FF Cream Cheese 35/7/0
-Fiber Cake 5/22/1.5
-FF Yogurt 13/19/0
-Orange 0/18/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Calcium
-300mg ALA
-Chromium
-Vitamin C

P+F
-FF Cottage Cheese 28/8/0
-Olive Oil 0/0/14
-Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
Today was a very productive day. Inside training and outside training. This workout kicked my ass. It was very fast-paced and I think the front squats got me sweating and breathing harder than even normal back squats.

It was a little annpoying hoping no one would take the captain chair during each giant set though. Also, I think I got all the weights right for this one. I was able to complete the set/rep parameters but it definitely got harder at the end.

[Brendan_Ryan]

December 21st, 2005

Training: Cardio

-35 minutes elliptical

-20 minutes stairmaster

-Stretches

Duration: 1 hour 10 minutes

-About 20 minutes worth of ab and posture work at home

-About 10 sprints and 3 sled drags at home

P+C
-Egg Whites 50/0/0
-Designer Whey Shake 18/2/1.5
-Oatmeal w/ Cinnamon 7/55/4
-Apple 0/17/0
-Multi
-200mg ALA
-Apple Cider Vinegar

P+F
-Desinger Whey Shake 36/4/3
-Flax 1/2/2.5
-Walnuts 5/3/20
-3 Fish Oils 0/0/3

P+F
-Chicken Tenderloins 50/0/1
-2 Hard Boiled Omega 3 Eggs 12/0/9
-Guacamole with Celery 1/15/20
-3 Fish Oils 0/0/3
-B Vitamin

P+C
-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Vitamin C
-Chromium

P+C
-Chicken Caesar Salad 55/16/24.5
-2 Hard Boiled Omega 3 Eggs 12/0/9
-Green Tea 0/0/0
-Natural E
-Natural Enzyme

P+F
-FF Cottage Cheese 28/8/0
-Olive Oil 0/0/14
-Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
Alright guys, today was cardio. One of my now 2 days a week that I will be doing it. That’s down from the 4 that I was previously doing. Hopefully, this will be beneficial to my gains.

Also, today was a low carb day and tomorrow will be my one high carb day that I have each week.

[Brendan_Ryan]

December 22nd, 2005

Training: ABBH1

-A1: 5 x 10 Reverse-Grip Lat Pulldowns @ 110lbs with 60 seconds rest before A2. Completed sucessfully.

-A2: 5 x 10 Dips @ Bodyweight with 60 seconds rest before A1. Completed sucessfully.

-13 minutes walking on treadmill @ 4.6 with 2.0 incline

Duration: 45 minutes

-About 20 minutes worth of ab and posture work at home

Diet:

P+C
-Egg Whites 50/0/0
-Fiber Cake 5/22/1.5
-Oatmeal w/ Cinnamon 7/55/4
-Apple 0/17/0
-Multi
-200mg ALA
-Apple Cider Vinegar

P+F
-Desinger Whey Shake 36/4/3
-Flax 1/2/2.5
-Walnuts 5/3/20

P+F
-Chicken Tenderloins 50/0/1
-Brown Rice 4/56/1
-Bean Sprouts 3/5/0
-200mg ALA
-FF Yogurt 9/19/0
-B Vitamin
-Digestive Enzyme

-Xpand during workout 0/0/0

P+C
-Surge 25/49/1.5

P+C
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-FF Cream Cheese 35/7/0
-Fiber Cake 5/22/1.5
-FF Yogurt 10/37/0
-Orange 0/18/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Calcium
-300mg ALA
-Chromium
-Vitamin C

P+F
-FF Cottage Cheese 28/8/0
-Olive Oil 0/0/14
-Natural PB 4/3/8

Comments:
Today was a carb up so I lowered the fat and I’m shooting for 400g carbs. As far as the workout goes, I was REALLY worried that I was using too little weight but I resisted the temptation to add some to the dips and I’m glad I did because I flirted with failure on the last set and this is a non-failure training program. The lat pulldowns also got a lot harder as the time went on. I wish I could do the chin-ups like prescribed though. But I can’t do 5 x 10 at bodyweight. I also did some walking on the treadmill because I didn’t know what to do when the workout ended in literally a little over 20 minutes. I figured that the walking wouldn’t interfere my any recovery. I’m just no used to such a short workout.

[andy_bumphren]

If you cant get Surge get some powdered gatorade and whey (vanilla sorta works with the gatorade). Optimum whey is fairly cheap and pretty good in chocolate… you’ll definately want the gatorade to cover the vanilla flavor though. You could try the chocolate with milk for an insulin spike.

[Brendan_Ryan]

December 23rd, 2005

Um, I have Surge bro…

Training: ABBH1

-A1: 10 x 3 Floor Deadlifts @ 200lbs with 60 seconds rest before A2. Completed sucessfully.

-A2: 10 x 3 Decline Bench Sit-Ups @ 20lbs with 60 seconds rest before A3. Completed sucessfully.

-A3: 10 x 3 Seated Calf Raises @ 90lbs with 60 seconds rest before A1. Completed sucessfully.

Duration: 50 minutes

-About 20 minutes worth of ab and posture work at home

Diet:

P+C
-Egg Whites 50/0/0
-Designer Whey Shake 18/2/1.5
-Oatmeal w/ Cinnamon 7/55/4
-Apple 0/17/0
-Multi
-200mg ALA
-Apple Cider Vinegar

P+F
-Desinger Whey Shake 36/4/3
-Flax 1/2/2.5
-Walnuts 5/3/20
-3 Fish Oils 0/0/3

P+F
-Chicken Tenderloins 50/0/1
-2 Hard Boiled Omega 3 Eggs 12/0/9
-Guacamole with Celery 1/15/20
-3 Fish Oils 0/0/3
-B Vitamin

-Xpand during workout 0/0/0

P+C
-Surge 25/49/1.5

P+C
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-FF Cream Cheese 35/7/0
-Fiber Cake 5/22/1.5
-FF Yogurt 10/33/0
-Orange 0/18/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Calcium
-300mg ALA
-Chromium
-Vitamin C

P+F
-FF Cottage Cheese 28/8/0
-Olive Oil 0/0/14
-Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
I felt like crap going into my workout. I think my blood sugar tends to drop at around 3:00pm no matter what nutrition I ahve going. Anyway, it turned out to be a really good workout. I felt like I could’ve used more weight but I kinow this isn’t to-failure-training and I know the 10 x 4 and 10 x 5 in the following weeks will be hard.

btw I’m taking Christmas off. This will be the first day I’ve taken completely off in a LONG time. I’m afraid I may go crazy.

[Brendan_Ryan]

December 24th, 2005

Training: Cardio

-35 minutes elliptical + 20 minutes stairmaster

-A Weighted Wide Grip Chins 5 x 5 @ +5lbs. Completed 1 x 5, 1 x 3, 1 x 4, 1 x 3, 1 x 3.
Last Time: +5lbs Completed 1 x 5, 1 x 4, 1 x 3, 1 x 3, 1 x 3.

-B Good Mornings 5 x 5 @ 145lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 135lbs

-Stretches

Duration: 1 hour 30 minutes

-About 20 minutes worth of ab and posture work at home

-About 10 sprints and a few sled pulls at home

Diet:

P+C
-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Vitamin C

P+C
-Protein Panckes 51/15/1
-Oatmeal w/ Cinnamon 7/55/4
-FF Cream Cheese 18/3/0
-Orange 0/18/0
-Green Tea 0/0/0
-Multi
-Apple Cider Vinegar
-200mg ALA

P+F
-Egg White Omelette 50/8/0
-Olive Oil 0/0/14
-PB and Celery 7/5/13
-3 Fish Oils 0/0/3
-B Vitamin

P+F
-Ground Beef/Guacamole 50/16/30
-3 Fish Oils 0/0/3

P+F
-Chicken Caesar Salad 55/12/24.5
-Walnuts 1/2/10
-Green Tea 0/0/0

P+F
-FF Cottage Cheese 28/8/0
-2 TBSP Flax 3/4/4.5
-1 TBSP Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
A Premature Merry Christmas to everyone. I feel a little run down but I got everything donme for today so I plan to rest up. Also, tomorrow is my first off day on a long time.

[Brendan_Ryan]

December 25th, 2005

My stats as of 12/25/05 (last time in parantheses)
-Calves 14.5in (14.5)
-Arms 13in cold (12.5)
-Waist 30in (30)
-Quads 21in (21)
-Chest 37in (36)
-Neck 14in (13.75)
-Weight 158lbs (155)
-Bodyfat 10mm (10mm)

Training: Rest

-About 20 minutes worth of ab and posture work at home

Diet: Low

P+C
-Buckwheat Pancakes 48/50/2
-FF Cream Cheese 20/4/0
-Hot Cereal 17/12/4
-Orange 0/18/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi

P+C
-Beef Chili 40/59/4
-300mg ALA
-Potassium
-Vitamin C
-Chromium

P+F
-Eggs/Broccoli 50/3/9
-PB and Celery 7/5/13
-3 Fish Oils 0/0/3

P+F
-Beef Stir Fry 50/8/10
-Sesame Oil 0/0/14
-3 Fish Oils 0/0/3

P+F
-Chicken Caesar Salad 55/16/24.5
-Green Tea 0/0/0
-Natural E

P+F
-FF Cottage Cheese 28/8/0
-2 TBSP Flax 3/4/4.5
-1 TBSP Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
Hey, I had to do something! It just didn’t feel right haha. I’m definitely more satisfied with this weigh in than the previous ones. 3lbs and a few increased measurements are what I’m looking for. My neck, chest and arms are growing! Bodyfat is reading the same so I’m confident it’s mostly muscle. I think the BF is going up though. It’s just too subtle to be seen by the calipers. The reason I say this is because my abs (and by abs I mean lack of them and that line down the middle) is starting to slowly fade. That line down the middle just isn’t as sharp. I still have abs when I flex though. Hopefully when I do a show sometime in late 2006 I will have abs without flexing.

Merry Christmas Everyone!

[Brendan_Ryan]

December 26th, 2005

Training: ABBH1

-A1: 10 x 4 BB Bench Presses @ 160lbs with 60 seconds rest before A2. Completed sucessfully. Last Time: 10 x 3 @ 160lbs

-A2: 10 x 4 Chest-Supported Row @ 150lbs with 60 seconds rest before A1. Completed sucessfully. Last Time: 10 x 4 @ 150lbs

-Some grip work for the left hand

Duration: 50 minutes

-About 20 minutes worth of ab and posture work at home

Diet:

P+C
-Protein Pancakes 51/15/1
-FF Cream Cheese 12/2/0
-Designer Whey Shake 18/2/1.5
-Oatmeal w/ Cinnamon 7/55/4
-Orange 0/18/0
-Multi
-200mg ALA
-Apple Cider Vinegar

-Xpand during workout 0/0/0

P+C
-Surge 25/49/1.5

P+C
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-FF Cream Cheese 23/5/0
-Fiber Cake 5/22/1.5
-FF Yogurt 13/19/0
-Orange 0/18/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Calcium
-300mg ALA
-Chromium
-Vitamin C

P+F
-Spinach/Mushroom/Onion/Cheese Egg Omelette 34/9/9
-PB and Celery 7/5/13
-3 Fish Oils 0/0/3
-B Vitamin

P+F
-Chicken Caesar Salad 55/16/24.5
-Green Tea 0/0/0
-3 Fish Oils 0/0/3

P+F
-FF Cottage Cheese 28/8/0
-Ground Flaxseed 3/4/4.5
-Natural PB 4/3/8
-3 Fish Oils 0/0/3

Comments:
It feels weird not going to school but I have a lot more time to psyche up for my workout and experiment with the diet. The workout went extremely well. As far as the diet goes it will still be a Medium carb day with 3 P+F and 3 P+C.