PeterD's Training Log

Training Training Logs
101

03/18/2008

Wow my abs are killing me today and just from the pullups. My cavles are still pretty sore but they are looking bigger and more defined today than just a week ago amazingly enough. Didn’t get a whole lot of sleep last night and probably wont tonight either. Been under a lot of stress lately so my eating is still off since I have to force myself to eat because I’m never hungry.

Thank god for calorie dense food like peanut butter and cheese since they make it easier to get more with less actual eating. I’m back up to 180lbs again so I’ve put on 8lbs in the last few weeks and I can still see my abs so I’m going to take it that some was muscle.

Sleep:5 hours

Daily Exercise:

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

afternoon:
stress ball:50,25,25,25,25

evening:
pushups:20,20,15,10

Nutrient intake for the day:

Fat:99.6g
Net Carbs:118.9g
Protein:211.1g
Calories: ~2200

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Daily multivitamin
1x Superfood!
3x ZMA

102

03/19/08

Had more troubles eating today again and my calorie totals probably mask most of that since all but about 500cal are from breakfast and dinner with barely anything during the day. I’m taking a vacation next weekend to get away and hopefully get a few good nights sleep and get some peace for a change. Also skipped my afternoon dose of HRX since I had felt sick all day. DOMS were a lot better today and my calves are almost 100% again. If I didn’t have to get up and go to work in 4 4 hours I’d do some fasted cardio tomorrow since I feel a lot better.

Sleep:5 hours

Daily Exercise:

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

afternoon:
pullups:4

evening:
pushups(on 25lb dumbbells):20,20,20,15
pullups: 3,2

Nutrient intake for the day:

Fat:99.6g
Net Carbs:112.7g
Protein:198.5g
Calories: ~2150

Supps:
2x5 Fish oil
2x1 Flax oil
1x2 HRX
1x Daily multivitamin
1x Superfood!
3x ZMA

103

03/24/2008

Well I went away for easter weekend and ate pretty much crap the entire time. Not only that but I didn’t lift or workout at all. It was a rest I really needed since I did a lot better than normal tonight. Still having issues eating though. Probably going to get into the doctor in the next week or two if my appetite doesn’t come back. Sleep has been at a premium lately so that’s my next goal it got get at least 6 hours a night.

Sleep:4 hours

Daily Exercise:

afternoon:
1x10 good mornings

evening:
pushups(on 25lb dumbbells):30,25,20,15,10
Situps:30,25,20,15,10
pullups: 7(inches from 8),6,4,4

Nutrient intake for the day:

Fat:75.2g
Net Carbs:121.6g
Protein:222.8g
Calories: ~2050

Supps:
3x5 Fish oil
2x1 Flax oil
2x2 HRX
1x Daily multivitamin
1x Superfood!
3x ZMA

Tonight I was able to make the basic requirements for pullups for my Navy Seals Fitness Challenge and I should be able to meet the competitive criteria for the test by the time I take it in May. I was really excited about that. Pushups and situps were also a lot easier although I am going to switch between legs days and arms days from now on to hopefully avoid the DOMS I ran into before.

P

EDIT
needed to add 3x10 squats w/25lb dumbbells between exercises in my evening routine just to keep my heart rate going a little

104

Well been another couple sleepless days lately but at least the weekend is coming up soon so I should be able to get some sleep compared to the meager amounts I’ve gotten throughout the week.

03/25/08

Chinese buffet for lunch. Mmmm good stuff! finally ate a reasonable portion of stuff for a meal.

Sleep:4 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat:134.8g
Net Carbs:308.7g
Protein:212g
Calories: ~3300

Supps:
3x5 Fish oil
2x1 Flax oil
2x1 HRX
1x Daily multivitamin
1x Superfood!

03/26/08

Abs were a little sore today still.

Sleep:5 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat:90.9g
Net Carbs:119.3g
Protein:231.5g
Calories: ~2225

Supps:
2x5 Fish oil
2x1 Flax oil
2x1 HRX
1x Daily multivitamin
1x Superfood!
3x ZMA

105

03/27/08

Abs were a little sore today still but I found out I can almost invert myself in a dips bar which was pretty cool. My traps arent happy about it though.

Sleep:5 hours

Daily Exercise:

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

Evening:
pullups: 7,5,5(almost 6), 5
situps: 30,25,20,15,10
pushups: 25,20,15,10,10

Nutrient intake for the day:

Fat:113.1g
Net Carbs:220.4g
Protein:259.4
Calories: ~2925

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Daily multivitamin

Still headed out to the bar to watch the game so I’m sure I will have to wait until later to update my daily intake. Gonna be gone for the weekend again so probably won’t keep a food log. Training for something is great because I can be a little more lax with my diet. I’m not looking forward to getting back in shape for summer thought!

P

106

Well another long weekend out of town full of beer and bad food. Glad these will be few and far between for the next few months because I haven’t been training hard enough to outlast a poor diet for long. I didn’t record things for the weekend since going out to eat is pretty pointless to guess at what stuff is calorie wise. I just got back into my routine once I got back.

03/30/08

Sleep:5 hours

Daily Exercise:

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

Afternoon:
1x10 good mornings

Evening:
pullups: 3x3
situps:25
pusups:30

Supps:
2x5 Fish oil
2x1 Flax oil
2x2 HRX
1x Daily multivitamin

Nutrient intake for the day:

Fat:90.8
Net Carbs:92.8
Protein:214.5
Calories: ~2050

03/30/08

Sleep:5 hours

Daily Exercise:

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

Afternoon:
1x10 good mornings

Evening:
pullups: 3x6
situps: 5x20
pusups: 5x20

Nutrient intake for the day:

Fat:93.8
Net Carbs:99
Protein:242.9
Calories: ~2200

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Daily multivitamin
1x Superfood

107

04/01/08

I can’t believe it’s april already! Well another day without enough sleep. Glad I should be able to catch up this weekend. Didn’t do much today besides the normal routine.

Sleep:5 hours

Daily Exercise:

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

Evening:
chinups:8

Nutrient intake for the day:

Fat: 106.9g
Net Carbs: 84.4g
Protein: 272.9g
Calories: ~ 2400

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x superfood
1x Daily multivitamin
3x ZMA

108

04/02/08

Hungry today! For some reason I’ve been eating all day and I’m still hungry. This will be the last entry for the weekend as I’m heading out to Kentucky tomorrow. It should be my last weekend away until my Seals test on May 10th so my diet should be a little more consistent after this weekend.

Sleep:5 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 141.7g
Net Carbs: 99.9g
Protein: 266.6
Calories: ~ 2750

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x superfood
1x Daily multivitamin
3x ZMA

109

Well my vacation was great and well deserved. I even ate like crap and enjoyed most of it. But now it’s back to the grind and it should be my last weekend off for awhile. Now if I can just stay away from beer which seems to be my next biggest pitfall I’d be all set.

04/06/2008

Lots of stress with the ex so I didn’t get to stay relaxed from my vacation very long.

Sleep:5 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 120.8g
Net Carbs: 112g
Protein: 172.1g
Calories: ~ 2225

Supps:
3x5 Fish oil
3x1 Flax oil
1x2,1x1 HRX
1x superfood
1x Daily multivitamin
3x ZMA

Turns out I only had 1 HRX at work so only got one instead of two.

04/07/2008

Even more stress today with work and the ex. I need another vacation already. At least I did exercise a little tonight even though I didn’t feel like it.

Sleep:7 hours

Daily Exercise:

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

Evening:
lazy upper stretch
Circuit:
A. pushups
B. situps

a/b:4x25/25

Pullups:4x5

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
2 scoops Surge
5mg creatine
1x superfood
1x Daily multivitamin
3x ZMA

With any luck my stress with the ex will be gone for a few days. If I can actually catch up on some sleep I can start walking to work agian now that it’s nice out. The last set of pushups took forever and probably should have been broken down to a set of 15 and 10. The last set of pullups were almost impossible too. My arms were shaking before I even started my last set of pullups.

Going out to watch the some NCAA basketball tonight so will have to update my daily intake after I get home from the bar.

edit
finished off my intake for the day. Pizza and good beer feel great after a little exercise and do wonders to relieve all the stress that’s been crushing me lately.

Nutrient intake for the day:

Fat: 173.4g
Net Carbs: 232.1g
Protein: 292.6g
Calories: ~ 3650

Today actually wasn’t bad dietwise except for tonight which was ~2000 cal worth of pizza and beer. Now time to try and get some sleep for a change.

110

Wow I guess it’s been a couple of days. Things have been pretty hectic lately and of course my diet has reflected my lack of time I’ve had to pay attention to it. Luckily today I went out and did my normal shopping routine and tomorrow will be a cooking day for next week to get me back on track again. With the weather getting nice I’ll also start walking to work again so 2x2mi walks 5 days a week should also help me loose a little of the pudge thats been creeping up lately. Well here’s how the last few days went

4/8/08

Sleep:6 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 83.1g
Net Carbs: 228.5g
Protein: 234.2g
Calories: ~ 2600

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
3x ZMA

4/9/08

Sleep:5 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 62.1g
Net Carbs: 127.7g
Protein: 233.9g
Calories: ~ 2000

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
3x ZMA

4/10/08

Beer and chinese food! Today was a beer tasting at a local brewery so I got to try about 20 different types of fruit based beers. Good stuff but not very good right before bed.

Sleep:5 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 218.3g
Net Carbs: 341.3g
Protein: 189.3g
Calories: ~ 4100

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
3x ZMA

4/11/08

Sleep:8 hours

Daily Exercise:

evening:

pullups: 6x4
Circuit:pushups/situps: 3x25/25

Nutrient intake for the day:

Fat: 107.5g
Net Carbs: 163.6g
Protein: 151.9g
Calories: ~ 2225

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
3x ZMA

111

04/12/08

Well my first good day in awhile. Got to do fasted cardio this morning and it felt great. I also ate clean today however I was a little light on protein early in the day. Spend this afternoon making food for the rest of the week. I’m starting to think I should buy stock in a tupperware company with as much as I go through a week.

I even got almost 8 hours of sleep for a change. Tonight I’m going to bed fairly early so I can try and get another full nights sleep since I feel worlds better when I do. My upper back was a little sore from pullups yesterday but nothing major so I’m looking forward to doing it again tomorrow.

Sleep:8 hours

Daily Exercise:

early morning:
stretch Legs
2x10 good mornings
1x10 squat and hold for 10sec
~45min DDR(500cal according to the game)

Nutrient intake for the day:

Fat: 92.9g
Net Carbs: 124.2g
Protein: 200.1g
Calories: ~ 2125

Supps:
2x5 Fish oil
2x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
3x ZMA

112

04/13/08

Well things were pretty good today diet and exercise wise. Nothing ground breaking but pretty good overall. I didn’t get much sleep last night though despite my best efforts so I was pretty drained all day.

Sleep:4.5 hours

Daily Exercise:

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

Evening:
pullups: 5x4,1x5
Circuit:pushups/situps:3x25/25
~20min DDR(250cal according to the game)

Nutrient intake for the day:

Fat: 87.5g
Net Carbs: 117.2g
Protein: 282.1g
Calories: ~ 2400

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
2 Scoops Surge pre/during/post Workout
5mg creatine PWO
1x Daily multivitamin
3x ZMA

I did all my sets today with a 60sec rest between each which is probably a little shorter than I normally take. The pwo interval cardio is to help with calorie turnover since it snowed today and I couldn’t walk to work.

P

113

04/14/08

Well it started off as a good day nutrition wise and I had even planned on going out walking since it was so nice out however I got some really good news at work today so I had to celebrate and that entails beer so today ended up being a cheat day. I probably ate over a lb of ground beef alone! My nutrient counts aren’t exact but to my best guess. Now I’m off to go sleep it off for work tomorrow.

Daily Exercise:

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

Nutrient intake for the day:

Fat: 129.1g
Net Carbs: 220.3g
Protein: 251.2g
Calories: ~ 3050

Supps:
2x5 Fish oil
1x1 Flax oil
2x2 HRX

1x Daily multivitamin

114

04/15/08

Today was a good day dietwise although my calories were a little lower than I like to see and I didn’t get much exercise. Not sure if I slept wrong last night or what but the right oblique was super tight/sore today for some reason. With any luck tomorrow will be better since I have to keep at things. Otherwise I’ll be working out anyways.

Daily Exercise:

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

Nutrient intake for the day:

Fat: 86.3g
Net Carbs: 106.2g
Protein: 235.6g
Calories: ~ 2150

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
3x ZMA

115

04/16/08

Well my right side felt a lot better today so I did a little exercise. I really seem to be stuck on my pushups/situps so next time I will try a different set/rep scheme to see if something new will help. Sleep continues to be my biggest flaw and once I don’t seem to have much control over. Either I workout and get food ready or sleep more and no I don’t even have cable to watch TV so that’s not where my time is going. Not sure how I got such an amazingly low amount of fats today. I had to check my records again just to make sure I didn’t forget something. Carbs were high today but they were all at breakfast/PWO or either broccoli or lentil soup so not too bad. Amazingly today I took in a whopping 88g or fiber between the broccoli and lentils.

Sleep:5.5 hours

Daily Exercise:

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

Evening:
pullups: 5x5
Circuit:pushups/situps:3x25/25
~20min DDR(275cal according to the game)

Nutrient intake for the day:

Fat: 49.3g
Net Carbs: 192.2g
Protein: 333.7g
Calories: ~ 2550

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
2 Scoops Surge pre/during/post Workout
5mg creatine PWO
1x Daily multivitamin
3x ZMA

The last rep of the pullups for the last few sets was pretty tough since I added 1 rep to my last workout. I think that may have mad the pushups a lot harder today than they normally have been. I also kept to a strict 90sec rest interval between all sets which I haven’t done in the past.

116

04/17/08

Well another clean diet day. Even with the temptation of hersheys, cookies, and danish’s all around me. I do need to focus more on my fats as they have been very low lately with all the lentil soup and broccoli I have been eating. Exercise wise today things didn’t go too bad and since the weather was nice I got in a couple mile walk this evening and got some fresh air. Sleep is still an issue and of course stress is always an issue it seems.

Sleep:6 hours

Daily Exercise:

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

Evening:

pullups: 7
~2mi walk(30min)
pullups: 6
pullups: 8

Nutrient intake for the day:

Fat: 57.6g
Net Carbs: 135.5g
Protein: 315g
Calories: ~ 2320

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
3x ZMA

117

Well it’s been a few days again and as usual there never seems to be enough time for anything. So here is a quick rundown of the last few days.

04/18/08

Brewery tour day and beer friday. This means that most of my cal’s were late in the evening but Jolly Pumpkin beer is hard to resist!

Sleep:8 hours!

Daily Exercise:

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

Nutrient intake for the day:

Fat: 122.5g
Net Carbs: 258.4g
Protein: 213.5g
Calories: ~ 3000

Supps:
2x5 Fish oil
2x1 Flax oil
2x2 HRX
1x Daily multivitamin

04/19/08

Not too hung over today luckily. I had actually planned on spending the entire day studying for work and playing around with my guitar but I ended up having company for the day which turned into a cheat meal for lunch and no workout.

Sleep:9 hours!

Daily Exercise:

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

Afternoon:
~45min walk around the mall
~45min walk around neighborhood

Nutrient intake for the day:

Fat: 125.9g
Net Carbs: 121.6g
Protein: 206.4g
Calories: ~ 2450

Supps:
2x5 Fish oil
2x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
1x Glucosamine
3x ZMA

04/20/08

Another work day. Nothing special just busy.

Sleep:6 hours

Daily Exercise:

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

Evening:
Pullups:6

Nutrient intake for the day:

Fat: 125.3g
Net Carbs: 116.4g
Protein: 240.3g
Calories: ~ 2550

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
3x ZMA

04/21/08

Lots of walking today! I probably ended up walking about 7mi today. I really need to get a new pair of shoes one of these days. With any luck I will be walking a lot more lately since the weather is so nice.

Sleep:6 hours

Daily Exercise:

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

Evening:
~2mi walk home from work(30Min)
pullups/situps: 8,5/25,5/25, Pushups:35
1.5mi walk to the bar(20Min)

Later evening:
1.5mi walk home(20Min)

Nutrient intake for the day:

Fat: 99.9g
Net Carbs: 186.1g
Protein: 272.8g
Calories: ~ 2750

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
3x ZMA

118

04/22/08

Well walked to work again today and I have to say my hips feel a lot better when walking around the office than they have since last fall. I have a certification test for work coming up this week so stress is pretty high and sleep is at a premium so those are the two things I need to work on improving. Tomorrow I think I am going to add some light deadlifts to my workout since I really miss doing those. I also need to mix up my protein sources since it’s mainly from chicken breast. Some ground beef would be a welcome change and also help me get my fats up to a reasonable level. Of course more nuts wouldn’t hurt either.

Sleep:6 hours

Daily Exercise:

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

Evening:
~2mi walk home from work(30Min)

Nutrient intake for the day:

Fat: 85.2g
Net Carbs: 123.1g
Protein: 295.9g
Calories: ~ 2450

Supps:
3x5 Fish oil
3x1 Flax oil
2x2 HRX
1x Superfood
1x Daily multivitamin
1x Glucosamine
3x ZMA

119

well it’s been too long again. I see there is a new forum for training logs so perhaps one of the mods will be so kind as to move this one over there.

Well the navy seals fitness challenge is coming up this saturday and I think I have most of the things figured out except the run at the end of the test. I have no idea how I am going to be able to make that after everything else since I hate running and my legs are pretty wiped out after the swim.

I can’t believe my last update was 4/22! I’m looking forward to completing this competition this weekend so I can get back to a normal training program instead of focusing on just a few things.

so here’s a quick rundown of the last two weeks:

4/23/08

Sleep:6 hours

Daily Exercise:

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

Evening:
~2mi walk home from work(30Min)

Nutrient intake for the day:

Fat: 118.2g
Net Carbs: 238.9g
Protein: 226.2g
Calories: ~ 2925

Supps:
2x5 Fish oil
2x1 Flax oil
2x2 HRX
1x Daily multivitamin
3x ZMA

4/24/08

Sleep:6 hours

Daily Exercise:

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

Evening:
pullups:1x10

Nutrient intake for the day:

Fat: 54.6g
Net Carbs: 115.6g
Protein: 212.6g
Calories: ~ 1800

Supps:
2x5 Fish oil
2x1 Flax oil
2x2 HRX
1x Daily multivitamin
1x Superfood

4/25/08 - 4/28/08

out of town on vacation so didn’t keep track of food intake. Lots of beer and eating out so pretty crappy I’m sure.

4/29/08

Sick today so didn’t do too much.

Sleep:5 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 150.4g
Net Carbs: 101.5g
Protein: 197.4g
Calories: ~ 2550

Supps:
1x5 Fish oil
2x1 Flax oil
2x2 HRX
1x Daily multivitamin
1x vitamin E
1x vitamin C

4/30/08

Sleep:5 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 128.5g
Net Carbs: 57.7g
Protein: 233.8g
Calories: ~ 2325

Supps:
1x5 Fish oil
1x1 Flax oil
2x2 HRX
1x Daily multivitamin

5/1/08

Sleep:5 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 105.7g
Net Carbs: 186g
Protein: 205.5g
Calories: ~ 2500

Supps:
1x5 Fish oil
1x1 Flax oil
2x2 HRX
1x Daily multivitamin

5/2/08

Sleep:5 hours

Daily Exercise:

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

Noon:
20 laps in the pool

Nutrient intake for the day:

Fat: 165.6g
Net Carbs: 344.8g
Protein: 258.6g
Calories: ~ 3900

Supps:
1x10 Fish oil
1x1 Flax oil
2x2 HRX
1x Daily multivitamin

5/3/08

Sleep:5 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 193.8g
Net Carbs: 277.2g
Protein: 248.5g
Calories: ~ 3850

Supps:
2x2 HRX
1x Daily multivitamin

5/4/08

Sleep:5 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 71.1g
Net Carbs: 75.5g
Protein: 199.6g
Calories: ~ 1750

Supps:
2x2 HRX
1x Daily multivitamin

5/5/08

Light DOMS today from swimming the other day still. Went swimming this afternoon and spend a good hour and a half playing frisbe since the weather was so nice.

Sleep:5 hours

Daily Exercise:

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

Evening:
26 laps in the pool(~30min)
1.5 hours frisbe outside

Nutrient intake for the day:

Fat: 89g
Net Carbs: 177.9g
Protein: 242.4g
Calories: ~ 2500

Supps:
1x6 fish oil
1x1 flax oil
2x2 HRX
1x Daily multivitamin

120

Well I missed my update yesterday but I was busy outside so I wasn’t being lazy! Here’s yesterday and today:

05/06/08

DOMS today from swimming yesterday. My arms and back of my shoulders mostly which I was surprised about. I also noticed after about 25 laps in the pool my calves start to cramp up. Not much sleep today though so I was pretty tired before the day even began.

Sleep:5 hours

Daily Exercise:

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

Evening:
30 laps in the pool(~35min)
1.5mi walk to bar
.75 hours frisbee outside
2mi walk home from campus

Nutrient intake for the day:

Fat: 136.4g
Net Carbs: 216.1g
Protein: 245.6g
Calories: ~ 3075

Supps:
2x2 HRX
1x Daily multivitamin

05/07/08

Bad DOMS today from swimming yesterday. I didn’t realize how sore I was yesterday until I got in the pool and did a few laps. I didn’t do too much tonight besides run through the pushups/situps/pullups routine I will have to do when I compete this weekend. I didn’t want to do too much since I’m already sore. Just wanted a progress check. Calories are going to be high the next few days as I want to make sure my body has what it needs to perform optimally and get me ready for this weekend.

Sleep:7 hours

Daily Exercise:

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

Evening:
pullups:6
situps:50
pushups:42 @90sec
chinups:6

Nutrient intake for the day:

Fat: 101.3g
Net Carbs: 108.5g
Protein: 229.6g
Calories: ~ 2250

Supps:
x5 fish oil
x1 flax oil
2x2 HRX
1x Daily multivitamin
5mg creatine
1x scoop Surge

EDIT Updated calorie breakdown for the day since I’m not sleeping anyways.