PeterD's Training Log

Training Training Logs
61

1/27/08

well just a quick update. I did my prebed routine and added a few things since I didn’t get to lift today. I really wanted to lift today but its already about 3am and I have to be up in 3 hours again so no time to lift now. I did go through some of the standard shoulder exercises with a pink dumbbells so I did a few reps of each just to see how my shoulder felt.

vertical raises
dumbbell cuban muscle press
L-Lateral raises

No pain on these with a 5lb weight however I can feel my right shoulder blade tuck in tighter than it used to when I was doing the lifts.

I also did the following non-shoulder exercises just because I couldn’t resist playing around:

1x10 single leg squats/leg
1x10 good mornings w/25lb dumbbell

Not its time to go get another nap before work tomorrow.

PeterD

62

You need to get more sleep. I’m not one to talk because I get 6-7 hrs. Your body needs time to recover.

63

[quote]TheDudeAbides wrote:
You need to get more sleep. I’m not one to talk because I get 6-7 hrs. Your body needs time to recover.[/quote]

Agreed! There is nothing I would like better than to get more sleep. Unfortunately tonight is probably going to be another 4 hour night. Only a few more days and I can sleep in! I did lift today and my shoulder didn’t hurt at all although the lower left side of my back was pretty tight even after stretching. If I’m not sore tomorrow(always am after deadlifting) I may do some sets at 135lbs to practice my form. I did increase my weight this time around and it did feel pretty good although the singles at 275lbs made me pretty lightheaded. Also was suprised that my shoulders were sore between the shoulder blades from the small amount of shoulder work I did yesterday. I guess that mean I need to do it a lot more often.

sleep:3hrs!

Daily Exercise:

morning:
2x10 good mornings
1x8 squat and hold for 10sec

Before bed:
1x10 good mornings

Workout:

Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body

Deadlift Raw
10x135 - practice/warmup
8x3x200*
5x1x275** - light headed

Front squats
8x3x135

Nutrient intake for the day:

Fat:117.7g
Net Carbs:184.3g
Protein:251.4g
Calories: ~2800

Supps:
2x2 HRX
2x3 Fish oil caps
1x1 Flax oil caps w/dinner
3x ZMA
1x Daily multivitamin

Well if I hurry I can probably get 4 hours tonight but should be able to get some more sleep tomorrow. Who knows I may even get 8 hours for once? Lol probably not.

PeterD

64

Well another long day but with any luck I will actually get a descent amount of sleep tonight! I couldn’t drag myself out of bed for any fasted cardio the last few days but I did play around with DDR tonight just for fun so at least I got a little exercise in. I was really surprised that I didn’t have really bad DOMS today besides my mid/upperback.

sleep:5hrs

Daily Exercise:

morning:
2x10 good mornings
1x8 squat and hold for 10sec

During day:
2x10 good mornings

evening:
250cal DDR(according to game)

before bed:
3x10 good mornings
1x25 scap pushups
1x25 wall slides

Nutrient intake for the day:

Fat:109.7g
Net Carbs:179g
Protein:205g
Calories: ~2525

Supps:
2x2 HRX
2x3, 5x1 Fish oil caps
1x1 Flax oil caps w/dinner
3x ZMA
1x Vitamin C
1x Daily multivitamin

65

Well another long day at work but as a treat tonight I got to go have a couple of beers at a local brewery the brewed a small batch of his recipe. It was really tasty and after the day I’ve had the stress relief was great! My only problem is going to be sleep as usual. Have to get up at 3am tomorrow for work which doesn’t leave much time for rest.

If you’ve been following my logs you’ll already know it’s been a hectic week and I’m running on empty. Honestly after a couple beers all I really wanna do is pass out on the couch. Of course the fact that I didn’t have a ton of time to eat today so I ended up being way lite on calories until I got home didn’t help either. I worked it out to about 1500 cal by the time I got home(including a few beers) so it was no wonder it only took me a couple drinks to start feeling loopy.

sleep:5hrs

Daily Exercise:

morning:
2x10 good mornings
1x8 squat and hold for 10sec

before bed:
3x10 good mornings
1x25 scap pushups
1x25 wall slides

Nutrient intake for the day:

Fat:91.9g
Net Carbs:104.5g
Protein:187.3g
Calories: ~2000

Supps:
1x2 HRX morning
3x3, 5x1 Fish oil caps
2x1 Flax oil caps w/dinner
3x ZMA
1x Vitamin C
1x Daily multivitamin

66

Well it’s been awhile and the g/f came down this weekend so I of course ate pretty crappy and with today being superbowl sunday you can assume my diet was less than spectacular. On the other hand a broken ignition switch on my car added about 4 miles of walking to my day today which was probably a very good thing. So here’s how things went down the last few days:

1/31/08

sleep:2.5hrs!

Daily Exercise:

morning:
2x10 good mornings
1x8 squat and hold for 10sec

Nutrient intake for the day:

Fat:179.4g
Net Carbs:338.4g
Protein:285.9g
Calories: ~4100!

Supps:
2x2 HRX morning
2x3, 6x1 Fish oil caps
2x1 Flax oil caps w/dinner
1x Daily multivitamin

2/1/08

sleep:6hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat:161.6g
Net Carbs:276.4g
Protein:193.4g
Calories: ~3350

Supps:
1x2 HRX morning
1x3, 6x1 Fish oil caps
2x1 Flax oil caps
1x Daily multivitamin

2/2/08

sleep:6hrs

Daily Exercise:

morning:
2x10 good mornings
1x8 squat and hold for 10sec

Nutrient intake for the day:

Fat:172g
Net Carbs:231.4g
Protein:272.3g
Calories: ~3575

Supps:
1x2 HRX morning
2x3 Fish oil caps
2x1 Flax oil caps

2/3/08

sleep:6hrs

Daily Exercise:

morning:
2x10 good mornings
1x8 squat and hold for 10sec
2mi walk to work(~30min)

During day:
1x10 good mornings
2mi walk home from work(~30min)

Workout:

Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body

Deadlift Raw
10x135 - practice/warmup
8x3x205*
4x1x275
1x300*** - New PB. Form could have been better.

Front squats
6x3x135
2x3x145**

Nutrient intake for the day:

Fat:195.4g
Net Carbs:169.8g
Protein:351.8g
Calories: ~3850

Supps:
2x2 HRX morning
2x3, 6x1 Fish oil caps
2x1 Flax oil caps
1x Daily multivitamin
3x ZMA

Was pretty proud that in the near future I will get to purchase another set of 45lb plates now that I have lifted my entire beginner set of weights at once. I could feel my lower back round slightly as I deadlifted the weight so I know I still need to practice my form and lift more to be strong enough to do it with perfect form. I also need to get back on my diet again since I have been lax the last week, haven’t been able to sleep much lately, and haven’t been able to do complexes I have put on a few lbs around the waist and thats the last thing I was to do with summer coming up in a couple months.

67

I can’t believe how little sleep you get. I wouldn’t be able to function. HOT-ROX must really help. Ever take Ripped Fuel, with Mu Haung (Ephedrine). Ahhh, that was the “energy” supplement of all supplements. Used to make my scalp tingle. And of course diarrhea.

68

[quote]TheDudeAbides wrote:
I can’t believe how little sleep you get. I wouldn’t be able to function. HOT-ROX must really help. Ever take Ripped Fuel, with Mu Haung (Ephedrine). Ahhh, that was the “energy” supplement of all supplements. Used to make my scalp tingle. And of course diarrhea. [/quote]

Tell me about it. Without HOT-ROX I don’t think I would be awake most days! Lol so was diarrhea listed as a side effect or did you have learn that one the hard way?

Actually today wasn’t a whole lot better than the last week has been. My feet are killing me but I finally got my car finished tonight so I won’t have to walk everywhere now. I spent about 2 hours walking today between going to the parts store and work and back. 6 months ago this wouldn’t have even have bothered me so I guess winter has made me pretty lazy.

I have to be to work at 4am again tomorrow so it’s not going to be another stellar sleep night again but I’m trying to take care of everything early tonight so I can at least get a reasonable amount of sleep. After not sleeping and eating like crap the last week I’ve put on a couple of lbs and of course most of that is probably fat based on my rapidly disappearing abs.

Today was no different with an all you can eat chinese buffet. So it’s time to get back on track and tighten the diet back up. I am also going to start doing some shoulder work again and try and progress back into doing complexes again for at least every other workout.

2/4/08

sleep:5hrs

Daily Exercise:

morning:
2x10 good mornings
1x8 squat and hold for 10sec
2mi walk to work

afternoon:
2mi walk home from work

evening:
2mi walk to parts store
2mi walk back from parts store

Before bed:
3x10 good mornings
1x25 scap pushups
1x25 wall slides

Nutrient intake for the day:

Fat:143.7g
Net Carbs:159.7g
Protein:227.6g
Calories: ~2825

Supps:
2x2 HRX morning
2x3 Fish oil caps
2x1 Flax oil caps w/dinner
1x Daily multivitamin
3x ZMA

69

did my nightly routine and felt like playing with the weights a little bit so more to add to my before bed routine.

w/2x25lb dumbbells:
1x10 squats
1x8 good morning
forward shrugs
backward shrugs
1x10 standing curls
1x50 floor presses

Was actually a nice change of pace because I never do any direct arms work(curls) or horizontal pressing(bench) so it was fun. I didn’t have any shoulder issues at all so tomorrow i’m going to go with some direct shoulder work tomorrow after my workout to see how things feel.

PeterD

70

[quote]PeterD wrote:

Tell me about it. Without HOT-ROX I don’t think I would be awake most days! Lol so was diarrhea listed as a side effect or did you have learn that one the hard way?
[/quote]

I don’t remember, but at 20 does anybody read the side effects?! How is the fish oil working for you? I’ve been taking the same dosage as you, but with little or no effect (that I know of). It’s Costco brand fish oil which I’m sure is not as good as Biotest, but it was worth a try.

71

[quote]TheDudeAbides wrote:
I don’t remember, but at 20 does anybody read the side effects?! How is the fish oil working for you? I’ve been taking the same dosage as you, but with little or no effect (that I know of). It’s Costco brand fish oil which I’m sure is not as good as Biotest, but it was worth a try.[/quote]

lol very true. Since I’m going on 30 I have to start paying attention to those. As for the fish oil I don’t really notice a difference when I take it but I notice a huge difference when I run out for a few days especially if I am lifting while I’m out so I think it has more of a cumulative effect. Mine is from Sam’s club so you probably have the exact same stuff I do.

Well I was going to lift tonight but I’m beat so I am finishing up everything early tonight and I’m going to bed early and sleeping for at least 8-10 hours tonight. Hopefully this will get me back on track. Also first real day back eating clean all day and boy have I craved chinese food! Now I have to put up with that for a month before the cravings go away again.

2/5/08

sleep:2.5hrs !!

Daily Exercise:

morning:
2x10 good mornings
1x8 squat and hold for 10sec

Before bed:
3x10 military press w/10lb dumbbells - extra slow - trying to check for nagging
3x10 good mornings
1x25 scap pushups
1x25 wall slides

Nutrient intake for the day:

Fat:101.9g
Net Carbs:95.8g
Protein:248.6g
Calories: ~2300

Supps:
2x2 HRX morning
2x3 Fish oil caps
2x1 Flax oil caps w/dinner
1x Daily multivitamin
3x ZMA

I did have some light DOMS from last night but since it’s mostly unfamiliar lifts I’m not all that surprised. I had a surprising amount of vascularity in my biceps today though after doing curls for the first time in I don’t know how long. Tomorrow should be a good lifting day since I should be well reseted.

I’m really looking forward to it since hopefully I can get another 300lb pull with better form this time. BTW I will also be posting a critique deadlift video here soon so I can finally get some advice on how to fix my horrible.

PeterD

72

I’ll be 30 this August. I can’t wait for a slew of health problems : P Going to bed at 8pm. Telling kids to get off my grass. Old man stuff.

lol Doesn’t Chinese food have MSG? It’s a conspiracy man!

73

Yeah I’m sure there was tons of MSG in it. It’s like my version of crack! I was craving it again today. It just wont go away!

Well I actually slept last night for the first time in weeks! I also had a pretty good day and a stellar lifting day. Coincidence? Probably not. I also ate pretty good today with no missed meals or cheating although my carbs were higher than I liked because I had a couple Metabolic Drive Bars since I didn’t have time to cook a bunch of stuff last night.

2/6/08

sleep:9hrs !!

Daily Exercise:

morning:
2x10 good mornings
1x8 squat and hold for 10sec

During day:
2x10 good mornings

Workout:

Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body

Deadlift Raw
10x155 ** - practice/warmup
8x3x215*
5x1x285** - light headed after #5

Front squats
7x3x145**
1x3x155**

Shoulder circuit3x10x10lbs/arm:
front raises
side raises(45 degrees from lateral, thumbs up)
bent over raises

Nutrient intake for the day:

Fat:88.5g
Net Carbs:190.6g
Protein:237.4g
Calories: ~2500

Supps:
2x2 HRX morning
4x3 Fish oil caps
2x1 Flax oil caps
1x Daily multivitamin
1x vitamin C
1x Vitamin E
3x ZMA

I was pretty happy about getting to do some shoulder work today without any pain. I did go pretty slow and was very careful of my form so it looks like I’m back on the right track. Hopefully I can get to bed early tonight and get another good sleep night!

PeterD

74

Now if only you could repeat this exact day for several months …

75

[quote]TheDudeAbides wrote:
Now if only you could repeat this exact day for several months …[/quote]

Working on it. It’s getting much harder the last few months now that I’m pretty much where I want to be physique wise. Of course the recent string of nagging injuries doesn’t help either. Since I can’t do the stuff that got me where I’m at now for awhile.

I’ll post my daily summary later tonight but I noticed a few things I left out last night. Over the last two weeks since I’ve used heavier weights than I normally do I’ve gotten quite the callouses on my hands. Last night I ended up ripping one of them when doing my deadlift singles. First time I’ve ever looked down to see myself bleeding and then just kept lifting. I also realized that I need a start focusing on my gripwork more. I could deadlift the singles at 285lbs but holding onto the bar was almost as difficult towards the end.

Besides my hands I am surprised that I really don’t have a lot of DOMS today like I have the last few times I’ve did deadlifts/front squats. My shoulders also feel pretty good today which is good news.

I also took a video of a 285lb single in the middle of my singles to get feedback on form so look for that in the next few days. I figured that a lift at 95% of my max would be a better show of true form since there really isn’t much thinking involved like there can be at lighter weights.

PeterD

76

[quote]TheDudeAbides wrote:
I’ll be 30 this August. I can’t wait for a slew of health problems : P Going to bed at 8pm. Telling kids to get off my grass. Old man stuff.

lol Doesn’t Chinese food have MSG? It’s a conspiracy man![/quote]

Dont mean to hijack Peter, but Im telling you Dude, you have to celebrate 30 in a very BIG way!!! It makes the transition so much better!!

My 30th birthday rawked…had 2 birthday parties. My friends threw me a huge bash, with gifts and everything…I havent expected birthday gifts since I was 18. Then my mom threw a surprise party the very next day and trust me…I WAS COMPLETELY SURPRISED!!!

Turning 30 was awesome and Ive never felt bad about getting older. Shoot…I cant wait to turn 40. Life only gets BETTER!!!

B-3

/hijack over ;>

77

Well one more day down. Ate pretty well today although could have used a little more variety but otherwise not too shabby.

2/5/08

sleep:6hrs !!

Daily Exercise:

morning:
2x10 good mornings
1x8 squat and hold for 10sec

Before bed:
3x10 good mornings
1x25 scap pushups
1x25 wall slides

Nutrient intake for the day:

Fat:94.3g
Net Carbs:143.6g
Protein:248.2g
Calories: ~2425

Supps:
2x2 HRX morning
4x3 Fish oil caps
2x1 Flax oil caps w/dinner
1x Daily multivitamin
1x vitamin C
1x Vitamin E
3x ZMA

78

hijack

B3, my wife told me last week that she was going to surprise me with a trip to Myrtle Beach, Miami, or some other nice warm place. The funds aren’t there, unless Mr. Bush and our gov’t pass this “economy booster.” Either way, it’s going to be a trip or a playset (swings, slide) for our kids.

/hijack

79

Pete, what is the total number of carbs you consume a day? You record net carbs. Just wondering. My problem is that I’m trying to dial in the correct number of calories. I weight 50 lbs more than you. Shouldn’t I have at least 500 more calories?

80

[quote]PeterD wrote:
I also realized that I need a start focusing on my gripwork more. I could deadlift the singles at 285lbs but holding onto the bar was almost as difficult towards the end.

Besides my hands I am surprised that I really don’t have a lot of DOMS today like I have the last few times I’ve did deadlifts/front squats. My shoulders also feel pretty good today which is good news.

I also took a video of a 285lb single in the middle of my singles to get feedback on form so look for that in the next few days. I figured that a lift at 95% of my max would be a better show of true form since there really isn’t much thinking involved like there can be at lighter weights.

PeterD[/quote]

I’m starting to have the same problem with my deadlifts. I just did a set of 305 for 5 on Wednesday. Boy is my body sore. My grip started to fatigue on the third rep. I almost lost it on the fifth rep. Actually, my lower back started to give out on the last rep. What kind of grip do you use? I use a double overhand grip. I’m sure with a mixed grip I will have an easier time holding the weight.