PeterD's Training Log

Training Training Logs
121

Well the last week has been pretty crazy but here I am again!

05/08/08

Still a little sore from swimming. Didn’t do anything special today to try and rest up and get ready for Saturdays competition. Tonight was Bock and Trappist night at the local brewing Co. and I went and poured beer to help out.

I had probably more than my fair share but it was a great time. Sleep and food were both issues today from a picture message I got of my best friend and my Ex out at the bar together. I would have been much happier never knowing.

Sleep:3 hours

Daily Exercise:

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

Nutrient intake for the day:

Fat: 82.4g
Net Carbs: 166.5g
Protein: 110.9g
Calories: ~ 1450

Supps:
1x Daily multivitamin

05/09/08

Another long day but at least I ate and slept a little more today.

Sleep:6 hours

Nutrient intake for the day:

Fat: 109.7g
Net Carbs: 105g
Protein: 151.3g
Calories: ~ 2000

Supps:
1x Daily multivitamin
2x HRX
5mg creatine

122

Competition Day!!! I know it’s past but I thought it deserved it’s own post. With everything else going on in my life this last week I couldn’t eat or sleep well enough to be totally prepared for this but I did well considering. So here is how things turned out for the day:

Sleep: 7 hours

Competion @11am:

500m Swim: 13:41(+1:11 over time)
10min rest
pushups: 45 (meets seal requirements)
2min rest
Situps: 53 (meets seal requirements)
2min rest
Pullups:7 (meets seal requirements)
10min rest
1.5mi Run: 13:48(1:38 Over time)

Supps:
1x2 HRX
1x Daily multivitamin
5mg creatine
2x3 scoop Surge(Pre & post competition)

I didn’t bother to track my calories for the day because it was competition day so I ate lots of carbs early in the day and not much afterwards because I felt so sick after finishing the competition.

I came pretty close to meeting the Navy Seals fitness criteria. With a little more work I can make the criteria by September when the next opportunity to take the test is.

123

Ok back to the daily grind!

05/11/08

Severe DOMS today. I could barely walk and my calves were the worst. they had felt like they were ‘sticking’ during the first lap of my test yesterday and although I just ran through it and it went away they feel like hell today. Surprisingly my upper body isn’t all that sore but then again I am much more used to pushups/pullups than jogging.

Sleep:7 hours

Nutrient intake for the day:

Fat: 133.2g
Net Carbs: 129g
Protein: 112.8g
Calories: ~ 2175

Supps:
1x Daily multivitamin
1x superfood

Recovery Methods:
epsom salts bath

05/12/08

Still very sore and very tired. Not really up to doing much of anything today but at least I am starting to get my appetite back.

Sleep:8 hours

Nutrient intake for the day:

Fat: 118.9g
Net Carbs: 70.8g
Protein: 185.2g
Calories: ~ 2100

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

05/13/08

DOMS are almost all gone. The only thing left is the front of my shoulders are super sore and my calves are still very tight even if I stretch them out. I will probably start walking/swimming in the next few days and start lifting again now that I’m about back to normal.

Sleep:6 hours

Nutrient intake for the day:

Fat: 94.8g
Net Carbs: 254.9g
Protein: 148.6g
Calories: ~ 2475

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

124

05/14/08

Poor day diet wise again with Thai for lunch and a salad and pizza for dinner. I deadlifted for the first time in probably a month or two and I couldn’t believe how weak I am now. Time to start deadlifting a lot more often!

Sleep:6.5hrs

Daily Exercise:

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

Evening:
deadlift: 2x10@155lbs
pullups: 8,7,8

Nutrient intake for the day:

Fat: 102.3g
Net Carbs: 233g
Protein: 181g
Calories: ~ 2575

supps:
1x Daily multivitamin
2x5 Fish oil
2x1 Flax oil

125

Where is this being held? I’m intrigued, not to join the Seals, but how well/poor I would do.

126

[quote]TheDudeAbides wrote:
I came pretty close to meeting the Navy Seals fitness criteria. With a little more work I can make the criteria by September when the next opportunity to take the test is.

Where is this being held? I’m intrigued, not to join the Seals, but how well/poor I would do.[/quote]

It’s in chicago in September. if your going to go for it let me know and we can sign up for the same time slot.

P

127

Been sick with the stomach flu the last few days. Not pleasant. Hardly able to eat anything at all so most of my calories came in one meal since I was sick after one meal for the rest of the day.

05/15/08

Horrible eating day. Ate crap and felt like crap too from being sick.

Sleep:6 hours

Nutrient intake for the day:

Fat: 76.2g
Net Carbs: 254.6g
Protein: 76.2g
Calories: ~ 2000

supps:
1x Daily multivitamin
1x5 Fish oil
1x1 Flax oil

05/16/08

Was sick for the World Expo of beer so didn’t enjoy it too much but stood and walked around for about 5 hours in the evening.

Sleep:6.5hrs

Daily Exercise:

Evening:
walked around expo for about 5 hours

Nutrient intake for the day:

Fat: 92.4g
Net Carbs: 122.6g
Protein: 154.5g
Calories: ~ 1950

supps:
1x Daily multivitamin
1x5 Fish oil
1x1 Flax oil
1x superfood

05/17/08

Was still feeling sick but a little bit better. Still having trouble eating.

Sleep:8 hrs

Daily Exercise:

Nutrient intake for the day:

Fat: 109.3g
Net Carbs: 209.5g
Protein: 154.5g
Calories: ~ 2450

supps:
1x Daily multivitamin
1x10 Fish oil
1x1 Flax oil

05/18/08

Feeling a little bit better today but still not 100%. Ate a lot better today with all but breakfast being on my normal diet again.

Sleep:6hrs

Nutrient intake for the day:

Fat: 125.1g
Net Carbs: 101.4g
Protein: 238.5g
Calories: ~ 2500

supps:
1x Daily multivitamin
3x5 Fish oil
3x1 Flax oil
1x superfood

[quote]TheDudeAbides wrote:
Where is this being held? I’m intrigued, not to join the Seals, but how well/poor I would do.[/quote]

The next competition is in Chicago. If your going to go let me know and we can sign up for the same time slot.

P

128

Wow where to even start? With Memorial day and the crazyness of life lately I haven’t had time for almost anything at all including sleep.

05/19/08

Sleep:6hrs

Daily Exercise:

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

Nutrient intake for the day:

Fat: 98.5g
Net Carbs: 117.2g
Protein: 221.4g
Calories: ~ 2250

supps:
1x Daily multivitamin
3x5 Fish oil
3x1 Flax oil
1x Superfood

05/20/08

Sleep:6hrs

Nutrient intake for the day:

Fat: 119.8g
Net Carbs: 188g
Protein: 174.2g
Calories: ~ 2525

supps:
1x Daily multivitamin
2x5 Fish oil
2x1 Flax oil

05/21/08

My hamstrings were pretty sore at the hips which is pathetic since I was deadlifting 300lbs not long ago at all.

Sleep:6hrs

Daily Exercise:

Evening:
Circuit:
Pullups/Deadlifts@135lbs: 9/10,8/10

Nutrient intake for the day:

Fat: 138.5g
Net Carbs: 153.6g
Protein: 260.1g
Calories: ~ 2900

supps:
1x Daily multivitamin
1x5 Fish oil
1x1 Flax oil

05/22/08

Sleep:6hrs

Nutrient intake for the day:

Fat: 126.8g
Net Carbs: 271.9g
Protein: 168g
Calories: ~ 2900

supps:
1x Daily multivitamin
2x5 Fish oil
2x1 Flax oil

05/23/08

Long night last night but a great start to the long weekend.

Sleep: 1.5hrs!!

05/24/08

Sleep: 9hrs

05/25/08

Another late late night. Was pretty tired today at work. And of course not eating anywhere near enough didnt help things either.

Sleep:2hrs!!

Nutrient intake for the day:

Fat: 90.8g
Net Carbs: 26g
Protein: 99.2g
Calories: ~ 1300

supps:
1x Daily multivitamin
2x5 Fish oil
2x1 Flax oil

05/26/08

Another super tired day but got to go horeseback riding and also got to take a walk in the evening which was nice. Food intake still very low probably because I was more interested in sleep.

Sleep:4hrs

Daily exercise:

afternoon:
1hr horseback riding

night:
1mi walk

Nutrient intake for the day:

Fat: 44.5g
Net Carbs: 38.1g
Protein: 85.2g
Calories: ~ 900!!!

supps:
1x Daily multivitamin
2x5 Fish oil
2x1 Flax oil

05/27/08

Better eating day today and a little more sleep also. Still very tired though.

Sleep:6hrs

Nutrient intake for the day:

Fat: 103.7g
Net Carbs: 114.4g
Protein: 219.3g
Calories: ~ 2275

supps:
1x Daily multivitamin

05/28/08

Today was a much improved eating day and still working on the sleep part.

Sleep:7hrs

Daily Exercise:

Evening:
pullups:6

Nutrient intake for the day:

Fat: 113.7g
Net Carbs: 132.5g
Protein: 259.5g
Calories: ~ 2600

supps:
1x Daily multivitamin
1x5 Fish oil
1x1 Flax oil
1x Superfood

129

Forgot an addition to 5/28/08

I walked 2x1mi for during lunch instead of driving with a co-worker so I did get a little exercise

5/29/08

Today was a busy but good day. I got to get outside a lot which was nice since it was great weather. Now I need to work on more sleep and things will be great.

Sleep:4hrs!!!

Daily Exercise:

Evening:
3hrs Frisbee

Nutrient intake for the day:

Fat: 111.6g
Net Carbs: 149.5g
Protein: 222.2g
Calories: ~ 2200

supps:
3x5 Fish oil
3x1 Flax oil

130

05/30/08

Well since I was already posting I figured I’d start todays post too and just add to it was the day goes by. I finally got to sleep in a little and I needed it after this last week.

Sleep:9Hrs

Daily Exercise:

midday:
15min walk(1mi)

afternoon:
Deadlift:10x135,8x155, 6x185, 4x205, 6x1x230

Nutrient intake for the day:

Fat: 97g
Net Carbs: 95.4g
Protein: 252.5g
Calories: ~ 2275

supps:
1x daily multivitamin
2x5 Fish oil
2x1 Flax oil
1 scoop Surge

131

05/31/08

Another late night. Woke up with some mild DOMS today from deadlifting and other things. Ate pretty crappy today and not at the right times but at least I got in a good amount of calories and I got to enjoy the great weather today.

Sleep:5 hrs

Daily Exercise:

afternoon:
2 hour trek through the woods

Nutrient intake for the day:

Fat: 129.6g
Net Carbs: 130.3g
Protein: 183.7g
Calories: ~ 2425

supps:
1x daily multivitamin
3x5 Fish oil
3x1 Flax oil
1x superfood

132

06/01/08

I can’t believe it’s june already! Well I woke up with some pretty severe DOMS in my abs and glutes from some of my extra activities yesterday afternoon. Sleep was a little better today but my total calorie intake was pretty low. I did spend the evening making food for the rest of the week so hopefully my diet will be a little more consistent this week.

Sleep: 7hrs

Daily Exercise:

None!!!

Nutrient intake for the day:

Fat: 70.8g
Net Carbs: 90.9g
Protein: 227.7g
Calories: ~ 1900

supps:
1x daily multivitamin
3x5 Fish oil
3x1 Flax oil
1x Superfood
3x ZMA

133

06/02/08

Well tired again today. My lower back was pretty sore today. Not sure what would have caused that since I didn’t do much yesterday. Dietwise I was really short on fats today for some reason. I will be adding almonds and walnuts into my diet for tomorrow to make up the extra calories I am missing.

Sleep: 6hrs

Daily Exercise:

None!!!

Nutrient intake for the day:

Fat: 28.8g
Net Carbs: 125.1g
Protein: 241.4g
Calories: ~ 1725

supps:
1x daily multivitamin
3x5 Fish oil
3x1 Flax oil
1x Superfood
3x ZMA

134

06/03/08

Well another long day and it’s going to be another long night so probably won’t get much sleep again. I’m heading out to the G/F’s house so my last few planned meals may have to be updated tomorrow if I miss one or we go out.

Sleep: 7hrs

Daily Exercise:

Nutrient intake for the day:

Fat: 82.3g
Net Carbs: 170.9g
Protein: 260.9g
Calories: ~ 2475

supps:
1x daily multivitamin
4x5 Fish oil
4x1 Flax oil
1x Superfood
3x ZMA

135

It’s amazing how time can fly and life gets busy. Luckily I haven’t been totally lazy although I could have eaten better on vacation. So lets catch up on things. I will have to update some of these later once I have numbers in front of me.

6/5/08

Sick cat has been keeping me up an night so not as much sleep as I would have liked.

Sleep: 5hrs

Daily Exercise:

Nutrient intake for the day:

Fat: 55.6g
Net Carbs: 175g
Protein: 223.6g
Calories: ~ 2100

supps:
1x daily multivitamin
1x Superfood

6/6/08

Start of the brewery tour. I ate on my diet up until dinner time. Two breweries today and both late at night so lots of carbs late in the day. I just guessed on the salad bar.

Sleep: 5hrs

Daily Exercise:

Nutrient intake for the day:

Fat: 234.6g
Net Carbs: 257.5g
Protein: 201.7g
Calories: ~ 3950!!!

supps:
1x daily multivitamin

6/7/08

Didn’t get back home until way too late due to the storms and other issues. Food intake could have been a lot better today but since it was a brewery tour day(I went to 4) beer and peanuts/popcorn was pretty much standard fare. I would imagine my calorie intake was in the 6-8K range today!

Sleep: 7hrs

Daily Exercise:

Nutrient intake for the day:

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

supps:
1x daily multivitamin

6/8/08

Tired today but ended up getting some walking in when the weather was not super hot. Food intake could have been better but wasn’t as horrible as it could have been.

Sleep: 6hrs

Daily Exercise:

Evening:
2mi walk
1mi walk

Nutrient intake for the day:

Fat: 132.4g
Net Carbs: 258.8g
Protein: 127.9g
Calories: ~ 2750

supps:
1x daily multivitamin

6/9/08

Not much sleep last night. Between a sick yowling cat and company I didn’t get a chance to get much shuteye. Very tired today. With any luck I will get sleep tonight and actually get to lift too!

Sleep: 2hrs!!!

Daily Exercise:

Nutrient intake for the day:

Fat: 89.1g
Net Carbs: 119.7g
Protein: 234.5g
Calories: ~ 2225

supps:
1x daily multivitamin
1x5 Fish oil
1x1 Flax oil
1x Superfood
3x ZMA

136

6/10/08

Long day. Not enough time for anything and a long night. No lifting yet!

Sleep: 4hrs!!!

Daily Exercise:

Evening:

Nutrient intake for the day:

Fat: 82g
Net Carbs: 185g
Protein: 293.6g
Calories: ~ 2650

supps:
1x daily multivitamin
4x5 Fish oil
4x1 Flax oil
1x Superfood
3x ZMA

6/11/08

Not much sleep last night again. It was a 13 hour day at work and with trying to get ready for another certification for work I haven’t did much else.

Sleep: 2hrs!!!

Daily Exercise:

Nutrient intake for the day:

Fat: 76.4g
Net Carbs: 145.1g
Protein: 191.2g
Calories: ~ 2025

supps:
1x daily multivitamin
2x5 Fish oil
2x1 Flax oil
1x Superfood
3x ZMA

137

Wow another week has gone by and boy have things been hectic again. I’m hoping that things will calm down after I take one of my certifications for work on the 23rd.

6/12/08

Worked the local beer tasting tonight which was fun but had to go back to work until 4am afterwards so didn’t actually get to drink anything which was probably for the best.

Sleep: 7hrs

Daily Exercise:

Lunchtime:
Pullups:3x5

Nutrient intake for the day:

Fat: 97.1g
Net Carbs: 225.2g
Protein: 202.6g
Calories: ~ 2600

supps:
1x daily multivitamin
2x5 Fish oil
2x1 Flax oil
1x Superfood

6/13/08

Slept in today to catch up on some sleep after working so late last night. Went out of town so meals weren’t recorded.

Sleep: 9hrs!!!

Daily Exercise:

Nutrient intake for the day:

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

supps:
1x daily multivitamin
3x5 Fish oil
3x1 Flax oil

6/14/08

Out of town still so no recorded meals.

Sleep: 7hrs

Daily Exercise:

Lunchtime:
Pullups:3x5

Late night:
exercise ~1hr

Nutrient intake for the day:

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

supps:
1x daily multivitamin
2x5 Fish oil
2x1 Flax oil

6/15/08

Not a bad eating day until dinner which was a huge burger with fries.

Sleep: 3hrs!!!

Daily Exercise:

Lunchtime:
exercise~45min

evening:
exercise~1hr

Nutrient intake for the day:

Fat: 99g
Net Carbs: 113.1g
Protein: 252.7g
Calories: ~ 2400

supps:
1x daily multivitamin
2x5 Fish oil
2x1 Flax oil

6/16/08

Sleep: 6hrs

Daily Exercise:

lunchtime:
1mi walk to lunch(~15min)
1mi walk back from lunch(~15min)

night:
exercise~1.5hrs

Nutrient intake for the day:

Fat: 88.3g
Net Carbs: 189.9g
Protein: 205.7g
Calories: ~ 2400

supps:
1x daily multivitamin
3x5 Fish oil
3x1 Flax oil
1x Superfood

6/17/08

Late night again last night. Toinght I’m up all night studying for a certification text next week. I did pullups as a quick break when I felt like i was going to fall asleep. That is also the reason my calories are higher as I have added more meals for the time I’m awake.

Sleep: 4hrs!!!

Daily Exercise:

night:
pullups:54 total (1x6,6x8 over like 8 hours)

Nutrient intake for the day:

Fat: 112.7g
Net Carbs: 201.8g
Protein: 211.9g
Calories: ~ 2675

supps:
1x daily multivitamin
5x5 Fish oil
5x1 Flax oil
1x Superfood

138

6/18/08

Late night again last night. Up late again tonight studying too. Found out how pathetically weak my legs are tonight. My upper back is a little tight from pullups yesterday so I thought front squats would be a good idea. Ate good today but calories were a little low even with an extra meal in the night to cover my extra study time.

Sleep: 3hrs+1hr nap!!!

Daily Exercise:

night:
front squats:5x5@135

Nutrient intake for the day:

Fat: 63.9g
Net Carbs: 109g
Protein: 242.7g
Calories: ~ 2000

supps:
1x daily multivitamin
4x5 Fish oil
4x1 Flax oil

139

Well, I spent the entire week/weekend cramming for a certification at work I have to take tomorrow so my nutrition was less than optimal and my activity levels were downright pathetic. The only saving grace I had was actually doing a little exercise to keep me from falling asleep on my books.

6/19/08

Got to sit and argue with my better half for about two hours about how hard it is for her to have me study all week after I worked all day and studied all night. I did however remember to take my fish oil with every meal today.

Sleep: 5hrs+1hr nap

Daily Exercise:

night:
scap pushups: 2x25

Nutrient intake for the day:

Fat: 78.1g
Net Carbs: 58.3g
Protein: 227.5g
Calories: ~ 1850

supps:
1x daily multivitamin
7x5 Fish oil
7x1 Flax oil
3x ZMA

6/20/08

finally got to get some sleep as I’ve been super tired all week.

Sleep: 8hrs

Daily Exercise:

Night:
scap pushups: 4x25

Nutrient intake for the day:

Fat: 117.9g
Net Carbs: 129.5g
Protein: 161.1g
Calories: ~ 2225

Supps:
1x daily multivitamin
6x5 Fish oil
6x1 Flax oil

6/21/08

More sleep catchup. Pretty burnt out from studying. Didn’t even get out of the house today since I spend the entire day in the books.

Sleep: 10hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 127.9g
Net Carbs: 206.9g
Protein: 190.1g
Calories: ~ 2750

Supps:
1x daily multivitamin
5x5 Fish oil
5x1 Flax oil

6/22/08

Long day at work and hitting the books again. Will finally be done with my certification tomorrow(hopefully).

Sleep: 6.5hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 118.2g
Net Carbs: 244.8g
Protein: 179.9g
Calories: ~ 2775

Supps:
1x daily multivitamin
2x5 Fish oil
2x1 Flax oil

140

Yup another week has passed and went down the drain without much time to put towards the iron. I have finally started to clean up my diet again as the other half eats crappy food all the time and she manages not to put on weight somehow. Very jealous she can eat an entire jar of peanut butter in an afternoon and not even worry about it.

6/23/08

Wow talk about crappy eating today. The G/F decided to make all kinds of baked goods and have pizza and ice cream around today so I ate like crap. At least I got some activity in today.

Sleep: 4.5 hrs

Daily Exercise:

evening:
2mi walk
night:
~45min exercise

Nutrient intake for the day:

Fat: 121.6g
Net Carbs: 274.6g
Protein: 171.5g
Calories: ~ 2875

Supps:
1x daily multivitamin
1x5 Fish oil
1x1 Flax oil

6/24/08

More crappy eating and not much sleep. Starting to think the new G/F isn’t a very good influence. Lots of coffee today.

Sleep: 5hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 128.4g
Net Carbs: 216.1g
Protein: 165.9g
Calories: ~ 2700

Supps:
1x daily multivitamin
1x5 Fish oil
1x1 Flax oil

6/25/08

Actually got some sleep tonight but I was sitll super tired from the last few days.

Sleep: 8hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 101.1g
Net Carbs: 292.3g
Protein: 147.5g
Calories: ~ 2675

Supps:
1x daily multivitamin
3x5 Fish oil
3x1 Flax oil

6/26/08

Late night tonight again. Did a lot better on the fish/flax oil today than I have been. Diet is still crappy and I can thank the new G/F for that.

Sleep: 7 hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 113.9g
Net Carbs: 251.5g
Protein: 149.2g
Calories: ~ 2625

Supps:
1x daily multivitamin
5x5 Fish oil
5x1 Flax oil

6/27/08

Crappy eating day overall but mostly lunch and dinner as I’m guessing at the calories of eating out and I’m probably high.

Sleep: 5hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 128.9g
Net Carbs: 435.2g
Protein: 137.8g
Calories: ~ 3450

Supps:
1x daily multivitamin
1x5 Fish oil
1x1 Flax oil

6/28/08

Another night short on sleep. Calories were very poorly distributed with most of them coming at dinner.

Sleep: 3hrs + 1hr nap

Daily Exercise:

Afternoon:
~45min walk
Night:
60min exercise

Nutrient intake for the day:

Fat: 93.5g
Net Carbs: 179.3g
Protein: 117.4g
Calories: ~ 2025

Supps:
1x daily multivitamin

6/29/08

More sleep but still super tired. Nothing to eat really so poor distribution of calories. At least I cooked tonight so I will eat better the next few days.

Sleep: 7hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 109.7g
Net Carbs: 123.9g
Protein: 85.2g
Calories: ~ 1825

Supps:
1x daily multivitamin
1x5 Fish oil
1x1 Flax oil
1x Superfood

6/30/08

Ate good today although still not enough sleep. Found my old wrist grip thing so I decided to play with that today.

Sleep: 6hrs

Daily Exercise:

morning:
4x25 wrist grip
noon:
4x25 wrist grip
evening:
4x25 wrist grip
5xpullups

Nutrient intake for the day:

Fat: 60g
Net Carbs: 150.9g
Protein: 251.7g
Calories: ~ 2050

Supps:
1x daily multivitamin
4x5 Fish oil
1x1 Flax oil
1x Superfood
3x ZMA