PeterD's Training Log

Training Training Logs
181

10/19/2008

Ate a lot better today although I got stuck at work so didn’t get to come home for food today. I did actually get some activity in since the guys at work were doing sets of pushups in a increasing rep scheme so I jumped in.

I got to set 11 before I couldn’t do anymore. Pretty pathetic but they were at least in good form. I could feel my right shoulder get tired before my arms did so it may still be not right.

Sleep: 9 hours

Exercise:

afternoon:
pushups:1,2,3,4,5,6,7,8,9,10,11

Nutrient intake for the day:

Fat: 76.6g
Net Carbs: 84.2g
Protein: 212.6g
Calories: ~ 1875

Supps:
1x daily vitamin
3x5 fish oil

182

10/20/2008

Slight DOMS today but not bad considering how lazy I’ve been lately and how hard that last set was yesterday. Spent the evening working on the bike and drinking beer and having pizza. The day was pretty good up until then.

Sleep: 8.5 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 95.9g
Net Carbs: 205.4g
Protein: 232.3g
Calories: ~ 2625

Supps:
1x daily vitamin
2x5 fish oil

183

10/21/2008

Pretty good day overall. Meals as planned except dinner. Spent the evening wrenching on the bike. Good times.

Sleep: 8 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 90.1g
Net Carbs: 171.8g
Protein: 212.5g
Calories: ~ 2350

Supps:
1x daily vitamin

10/22/2008

Got stuck at work without food this afternoon so ended up eating more calories later at night that I should be. Seems to be a fairly common trend in my meal plan lately that needs to get fixed while I still have some abs visible.

Sleep: 8 hours

Exercise:

Pushups: 1-12 sets

Nutrient intake for the day:

Fat: 96.7g
Net Carbs: 58.1g
Protein: 228.5g
Calories: ~ 2025

Supps:
none

10/23/2008

The day went well until late again. I need to be better prepared with portable food for times when I’m out of town or away from everything so my only option for food isn’t free cider and donuts.

Sleep: 6.5 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 132.2g
Net Carbs: 351.8g
Protein: 174.6g
Calories: ~ 3300

Supps:
none

10/24/2008

Rainy crappy day. Ate crappy since I was out of town and ate out. I ended up shoveling sawdust for about an hour in addition to the regular barn chores so I at least got a little exercise.

Sleep: 8 hours

Exercise:

~60min shoveling sawdust up onto a pile in the barn

Nutrient intake for the day:

Fat: 152.1g
Net Carbs: 200.1g
Protein: 86.4g
Calories: ~ 2525

Supps:
none

10/25/2008

Not a good day today foodwise. Halloween party at night with lots of food and beer to go around. Great time but it isn’t helping me maintain my fitness goals. I can’t even begin to record what I ate or values as it was pretty diverse.

10/26/2008

Rolled in late last night so not much sleep. Didn’t have food ready for work today either so not a great eating day although what I have eaten was good. I did get my 13th set of pushups in today although the last two I didn’t think I was going to get. I’ve actually seen a noticeable different in my arms over the last week. The other difference I’ve noticed is that I no longer fill out a medium shirt like I used to. I’ll be calling the doctors back to schedule an MRI on my knee this week and hopefully be back to doing leg workouts here again soon.

Sleep: 4 hours

Exercise:

Pushups: 1-13 sets

Nutrient intake for the day:

Fat: 62.5g
Net Carbs: 29g
Protein: 170.8g
Calories: ~ 1375

Supps:
daily vitamin

184

10/27/2008

Well no real DOMS today but my arms just felt tired. probably due to the horrible lack of calories yesterday. Today was a chinese buffet for lunch which pretty much gave me a food hangover so I didn’t want to touch food until tonight.

Sleep: 5 hours

Exercise:

2x10 good morning
1x5 pullups

Nutrient intake for the day:

Fat: 126.3g
Net Carbs: 221.3g
Protein: 227.5g
Calories: ~ 2950

Supps:
1x daily vitamin

185

10/28/2008

Pretty normal day today. Ate good just not as much as I would have liked. Super tired today though.

Sleep: 8 hours

Exercise:

2x2x10 good morning
~20min tossing football around

Nutrient intake for the day:

Fat: 74.3g
Net Carbs: 111.5g
Protein: 217.7g
Calories: ~ 2000

Supps:
1x daily vitamin
3x5 fish oil

186

10/29/2008

Not much sleep but the day went pretty well until the end. Brew night so of course we had beer during and after brewing along with a massive burger. Good stuff but not in line with my body composition goals.

Sleep: 6.5 hours

Exercise:

3x2x10 good morning

Nutrient intake for the day:

Fat: 131.4g
Net Carbs: 142.4g
Protein: 220.1g
Calories: ~ 2650

Supps:
1x daily vitamin
2x5 fish oil

10/30/2008

Pretty typical day. Got caught running errands over lunch so missed out on a meal. VERY Tired today and have been really tired all week. Hope to catch up on sleep tomorrow.

Sleep: 7 hours

Exercise:

2x10 good morning

Nutrient intake for the day:

Fat: 82.5g
Net Carbs: 110.1g
Protein: 202.4g
Calories: ~ 2000

Supps:
1x daily vitamin
3x5 Fish oil

187

Guess I have a few days to catch up on. Halloween didnt help my busy schedule and eating poorly would be an understatement.

10/31/2008

Good day until we went to pick up two kegs for the halloween party. It was all downhill after those got unloaded and tapped.

Sleep: 7 hours

Exercise:

evening:
lifting and lugging kegs around

late:
~15min walk home

Nutrient intake for the day:

Fat: 206.1g
Net Carbs: 341.7g
Protein: 198.4g
Calories: ~ 4000

Supps:
1x daily vitamin
1x5 fish oil

11/01/2008

Besides sleeping in today it was a pub crawl day with a friends Guy Fawkes party so since the kegs weren’t empty we had a long day. The other issue with today is I basically only had two meals all day and it’s basically a guess of what it all was.

Sleep: 10 hours

Exercise:

evening:
lifting and lugging kegs around

Nutrient intake for the day:

Fat: 187.1g
Net Carbs: 350.3g
Protein: 122g
Calories: ~ 3575

Supps:
1x daily vitamin

11/02/2008

Today was rought after my last few days of indulgence. However I ate a consistent diet today with good meal timing too but calories should have been a little higher.

Sleep: 2+6 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 95.8g
Net Carbs: 62.3g
Protein: 183.4g
Calories: ~ 1850

Supps:
1x daily vitamin
1x5 fish oil

11/03/2008

Not a bad day overall. Ate a big meal out today for lunch but otherwise not a bad day. I can’t wait until I get the MRI on my knee in ten days so I can see whats wrong with it. In the meantime it might be a good time to try the bodyweight workout from the article a few days ago. It’s painfully obvious that I am horribly out of shape. Since I have about a week and a half before my MRI I’ll try these out until then and see how things go.

Sleep: 6.5 hours

Exercise:

1x10 Good Mornings
Circuit: 2x
modified single leg squat 1x10/leg
modified hand walkout 1x10
single leg deadlift 1x15/leg

Nutrient intake for the day:

Fat: g
Net Carbs: g
Protein: g
Calories: ~

Supps:
1x daily vitamin
2x5 fish oil

188

11/04/2008

Not too sore today but I can tell I worked out. I did notice the right side of my kneecap was a little puffy and didnt feel very good today. We’ll see how it feels tomorrow to see if this might be a little much. Voting day today so I had to drive to vote. Ended up staying out late and not getting a good nights sleep.

Sleep: 6.5 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 161.4g
Net Carbs: 124.3g
Protein: 177.2g
Calories: ~ 2675

Supps:
1x daily vitamin
2x5 fish oil

11/05/08
Super tired today with pretty bad DOMS. Not sure why it took two days for me to hurt this bad or it could have been my long night last night. My knee wasnt too bad today so I warmed it up and did the quick circuit. Same sets/reps although I felt a lot better doing them today even if my muscles hurt.

Sleep: 6 hours

Exercise:

early:
~20min Tossing football around

Night:
Circuit: 2x
modified single leg squat 1x10/leg
modified hand walkout 1x10
single leg deadlift 1x15/leg

Nutrient intake for the day:

Fat: 114.6g
Net Carbs: 113.6g
Protein: 152.6g
Calories: ~ 2100

Supps:
1x daily vitamin
2x5 fish oil

189

11/06/2008

Last day at work for the week before heading out of town for the weekend.

Sleep: 8 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 145.6g
Net Carbs: 171.8g
Protein: 140.3g
Calories: ~ 2575

Supps:
None!

11/07/2008

Tired today. Did get a little exercise but that doesn’t make up for eating bar food pretty much all day.

Sleep: 4 hours

Exercise:

~90min raking leaves

Nutrient intake for the day:

Fat: 160.5g
Net Carbs: 367g
Protein: 109.6g
Calories: ~ 3350

Supps:

11/08/2008

Another poor meal day with poor meal spacing. Very tired today too. Almost feel asleep on the drive home.

Sleep: 5 hours

Exercise:

Nutrient intake for the day:

Fat: 124.4g
Net Carbs: 260.3g
Protein: 78.4g
Calories: ~ 2475

Supps:

11/09/2008

Still tired. But better meals today and better meal spacing but low calories since I didn’t get to pack as much food due to oversleeping. Back to work and back to my normal routine.

Sleep: 6 hours

Exercise:

2x2x10 Good Mornings

Nutrient intake for the day:

Fat: 60.3g
Net Carbs: 31g
Protein: 223.2g
Calories: ~ 1575

Supps:
4x10 Fish oil

11/10/2008

Brought in all my food today and got taken out to lunch so I ate crappy again. This is my last cheat meal until this thursday night for the beer tasting. I’ve been pretty lax lately and it needs to stop since I haven’t been able to workout much I need to be more dilligent in my diet.

Sleep: 7 hours

Exercise:

2x2x10 Good Mornings

Nutrient intake for the day:

Fat: 149.5g
Net Carbs: 190.5g
Protein: 201.1g
Calories: ~ 2925

Supps:
5x fish oil

190

Well it’s been two weeks. I actually took some time off after finding out that I have a tear in my medial meniscus that I will be seeing an orthopedic surgeon for in february. That was not the all clear I was hoping for to get back to lifting more. Oddly enough when asked if I was ok to lift the doctor didn’t tell me it was a bad idea. However I am going to stick to bodyweight stuff for now and not push my knee too hard. Well here’s a recap of the last few weeks. Pretty schetchy if you ask me.

11/11/2008

Sucked! I worked all day/night toinght so no sleep tonight/tomorrow but at least I did eat right. I also did get a little exercise in today.

Sleep: 7 hours

Exercise:

early:
~20min tossing football around

Afternoon:
Circuit: 3x
modified single leg squat 1x8/leg
modified hand walkout 1x8
single leg deadlift 1x15/leg
Pullups 5

Night:
2x10 Good Mornings

Nutrient intake for the day:

Fat: 139g
Net Carbs: 62.7g
Protein: 267.5g
Calories: ~ 2575

Supps:
5x5 Fish Oil

11/12/2008

Worked all night last night. Felt like crap all day today.

Sleep: NONE!!!

Exercise:

early:
2x10 Good Mornings

Nutrient intake for the day:

Fat: 126.6g
Net Carbs: 87.5g
Protein: 133.3g
Calories: ~

Supps: Fish oil

11/13/2008 - 11-15-2008

Up north for the weekend. Did not record diet/food log.

11/16/2008

Back to work and normal eating again.

Sleep: 6 hours sleep

Exercise:

~30min activity

Nutrient intake for the day:

Fat: 116.8g
Net Carbs: 129.5g
Protein: 97g
Calories: ~ 2000

Supps:
5x fish oil

11/17/2008

Tired today.

Sleep: 3 hours

Exercise:

Nutrient intake for the day:

Fat: 98.1g
Net Carbs: 257.1g
Protein: 120.2g
Calories: ~ 2400

Supps:

11/18/2008

No sleep seems to be a trend lately. Didnt feel all that great so had issues eating today.

Sleep: 5 hours

Exercise:

2x2x10 Good Mornings

Nutrient intake for the day:

Fat: 72g
Net Carbs: 19.8g
Protein: 148.6g
Calories: ~ 1325

Supps:
2x5 Fish oil

11/19/2008

Another late night/early morning.

Sleep: 6.5hrs

Exercise:

None!

Nutrient intake for the day:

Fat: 94.1g
Net Carbs: 87.6g
Protein: 175.4g
Calories: ~ 1900

Supps:

11/20/2008

Sleep: 5.5 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 119.3g
Net Carbs: 127.6g
Protein: 178.7g
Calories: ~ 2300

Supps:

11/21/2008

Sleep: 7 hours

Exercise:

Late:
~90min activity

Nutrient intake for the day:

Fat: 188.3g
Net Carbs: 218.3g
Protein: 142.5g
Calories: ~ 3150

Supps:
None!

11/22/2008

Sleep: 4? hours

Exercise:

early:
~90min activity

Nutrient intake for the day:

Fat: 167.2g
Net Carbs: 181.5g
Protein: 95.9g
Calories: ~ 2625

Supps:
None!

11/23/2008

Woke up sick today.

Sleep: 7 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 87.1g
Net Carbs: 74.8g
Protein: 183.3g
Calories: ~ 1825

Supps:
None!

11/24/2008

Sick today. Still managed to get off my butt for a few min though.

Sleep: 6.5 hours

Exercise:

Midday:
2x10 Good Mornings
1x10 Squat and hold for 10sec

Night:

Pushups:1-10 ascending reps
bw squats:4x25

Nutrient intake for the day:

Fat: 78.8g
Net Carbs: 92.8g
Protein: 253.2g
Calories: ~ 2100

Supps:
3x5 Fish oil

191

11/25/2008

Still sick today but starting to feel better. Wasnt’ going to do anything tonight but my leg and shoulder felt ok so I decided to try some bodyweight stuff and see how it felt. Things felt pretty good so I did some supplementary stuff to get the blood flowing.

Sleep: 7 hours

Exercise:

Night:
Pushups:1-8-1 ascending/descending reps

Legs circut: 3x
Modified single leg sqat: 5/side
Font Lunges: 10/leg alternating sides/rep
single leg deadlift:10/leg

Shoulders circuit: 2x
wall slides:10
front raises w/5lbs:10
side raises w/5lbs:10
bent over raises w/5lbs:10

Nutrient intake for the day:

Fat: 119.8g
Net Carbs: 159.5g
Protein: 182.6g
Calories: ~ 2450

Supps:
6x5 Fish oil

192

Well it was a long thanksgiving weekend and I didn’t really keep track of much so I’ll put down what I did keep track of as time permits.

11/26/2008

Headed out of town. Bad day mealwise but it’s hard to turn down free food.

Sleep: 6.5 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 203.6g
Net Carbs: 263.8g
Protein: 210.7g
Calories: ~ 3750

Supps:
2x5 Fish oil

11/27/2008

THanksgiving day. Ate a ton of food and didn’t even flinch.

Sleep: 4.5 hours !

Exercise:

None!

Nutrient intake for the day:

Calories: ~ 10,000cal?

Supps:
2x HRX

11/28/2008

Another poor eating day. Lots of crap in the morning and afternoon with nothing in between.

Sleep: 7 hours

Exercise:

Afternoon:
~20min activity
~20min activity
Late:
~60min activity

11/29/2008

Nothing noted down for today. I know I ate like crap though.

11/30/2008

Tired today and still a little bit sick. Back to the diet today except for the leftover pumpkin pie calling my name.

Sleep: 7 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 115.3g
Net Carbs: 182.5g
Protein: 204.9g
Calories: ~ 2600

Supps:
2x5 Fish oil

12/01/2008

Better eating day today although I missed out on my vegetables which would have made it a perfect day diet wise. My left knee is still bugging me a little bit but at least my DOMS were gone from the circuit I did last week. Tomorrow I’m going to play around with some bodyweight exercises again and see how it feels.

Sleep: 7.5 hours

Exercise:

afternoon:
pullups:2x5

Nutrient intake for the day:

Fat: 42.3g
Net Carbs: 26.7g
Protein: 345.7g
Calories: ~ 1875

Supps:
1x5 Fish oil

193

12/02/2008

Well besides two beers this evening I had a good eating day. My knee felt a little off most of the day and I think I am still getting over my cold since I’ve been extremely tired almost all day. The knee didn’t feel too bad after some bodyweight squats so I decided to do some basic stuff to get the blood moving a little. I cant wait to get my knee fixed so I can actually lift again.

Sleep: 9 hours!

Exercise:

Night:
Warmup: BW squats:25
Legs circut: 3x
Modified single leg sqat: 5/side
Font Lunges: 10/leg alternating sides/rep
single leg deadlift:10/leg

Shoulders circuit: 2x
wall slides:10
front raises w/5lbs:10
side raises w/5lbs:10
bent over raises w/5lbs:10

Nutrient intake for the day:

Fat: 77.4g
Net Carbs: 85.6g
Protein: 295.1g
Calories: ~ 2225

Supps:
2x5 Fish oil
1x Daily Vitamin
1x Superfood

194

12/03/2008

Tired again today. Not as sore as I was the first time I did this circuit but I have some DOMS in my hamstrings. I’m not sure if it was the squat and hold for 10 sec that got me or if my knee was a little angry from last night but after doing those my knee felt a little off and unhappy. I guess we will see tomorrow how it feels. Pretty good meal day and hopefully will be getting lots of sleep tonight.

Sleep: 7 hours!

Exercise:

Morning:
2x10 Good Mornings
1x10 Squat and hold for 10sec

Night:
Pushups: 1-9-1 ascending/descending rep sets

Nutrient intake for the day:

Fat: 121.2g
Net Carbs: 116.7g
Protein: 248.6g
Calories: ~ 2550

Supps:
4x5 Fish oil
1x Daily Vitamin