PeterD's Training Log

Training Training Logs
161

Well more catch up again.

08/27/08

Today was Cedar Point so food consisted of a big breakfast and a buffet in the afternoon. Otherwise I spent the entire day walking and standing around. Calorie count is my best guess based on what I ate that day.

Sleep: 7 hrs

Daily Exercise:

~10 hours standing/walking around the park

Nutrient intake for the day:

Fat: 166.5g
Net Carbs: 388.3g
Protein: 149.5g
Calories: ~ 3650

Supps:
1x2 HRX

08/28/08

Back to work so back to the diet just low on calories today.

Sleep: 8 hrs

Daily Exercise:

Afternoon:
1x10 Good Mornings

Nutrient intake for the day:

Fat: 83.2g
Net Carbs: 68.9g
Protein: 182.7g
Calories: ~ 1750

Supps:
1x5 Fish oil
1x1 Flax oil

08/29/08

Actually lifted today although I did something to my left knee. It doesnt hurt it just doesn’t feel right so I stopped my squats. When I went down for a rep on the second set I felt a funny rubbing sensation on my left knee.
Not sure how else to describe it. Low calories again today too. Need to concentrate on eating more. At least I remembered to take my fish oil today.

Sleep: 9 hrs

Daily Exercise:

Evening:
pullups:9,7,5
Front squats@135lbs:2x5

Nutrient intake for the day:

Fat: 73.6g
Net Carbs: 77.7g
Protein: 139.8g
Calories: ~ 1550

Supps:
4x5 Fish oil
4x1 Flax oil

08/30/08

Another horrible meal timing day. Had friends come down to go horseback riding today so of course we ate out.

Sleep: 9 hrs

Daily Exercise:

~60min horseback riding.

Nutrient intake for the day:

Fat: 120.6g
Net Carbs: 253.8g
Protein: 67.2g
Calories: ~ 2375

Supps:
1x5 Fish oil
1x1 Flax oil

08/31/08

Needed to go grocery shopping today so I had some variety in my diet at least. My left knee still feels funny today. It doesn’t hurt or anything but it definately feels off so no lifting today. Again low calories today. Can’t seem to remember to eat enough lately.

Sleep: 9 hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 55.2g
Net Carbs: 98.1g
Protein: 188.4g
Calories: ~ 1650

Supps:
3x5 Fish oil

09/01/08

Spent the day sleeping and brewing beer if that tells you how crappy it was foodwise. My knee is still off today. Was hoping I would be back to lifting again by now.

Sleep: 10 hrs

Daily Exercise:

None

Nutrient intake for the day:

Fat: 177.6g
Net Carbs: 257.5g
Protein: 112.9g
Calories: ~ 3075

Supps:

09/02/08

Good day dietwise but not enough food eaten for the day again. I’ve been so busy at work I just don’t have time to chow down every couple hours. My knee is still acting funny. If it’s not better after this weekend I’ll be headed into the doctors to get it checked out. again it’s not painful but just like a strange stiff or not smooth feeling inside the knee.

Sleep: 6 hrs

Daily Exercise:

Morning:
2x10 good mornings
1x10 BW squats
1x20 pushups

Afternoon:
2x2x10 good mornings

Night:

3 overhead squats w/25lb dumbbells

Nutrient intake for the day:

Fat: 87.7g
Net Carbs: 46.2g
Protein: 204.7g
Calories: ~ 1800

Supps:
2x5 Fish oil
1x1 Flax oil

162

09/03/08

Well today was a strange day. My left knee is still bugging me but I did something to my neck this morning. I’m not sure what or how but all of a sudden the right side of my neck got really tight like I pulled a muscle or something. I laid down for a few min and took some aspirin and it’s ached all day. Needless to say I didn’t lift today again.

Sleep: 6 hrs

Daily Exercise:

Morning:
3x10 good mornings
1x20 BW squats
1x20 pushups

Afternoon:
2x10 good mornings

Nutrient intake for the day:

Fat: 89.1g
Net Carbs: 133.6g
Protein: 224.3g
Calories: ~ 2250

Supps:
3x5 Fish oil
2x1 Flax oil

163

Well it was a long weekend and has taken me a few days to catch up on things.

09/04/08

Ended up going out to eat tonight and eating crap but otherwise it was a good day. Unfortunately that also makes my calorie intake for today a pretty big guess.

Sleep: 9 hrs

Daily Exercise:

Morning:
3x10 good mornings

Nutrient intake for the day:

Fat: 107.6g
Net Carbs: 180.8g
Protein: 221.4g
Calories: ~ 2575

Supps:
3x5 Fish oil
1x1 Flax oil

09/05/08

Well today was the first day of the music fest and as usual crappy carnival style food and beer. My best guess at what I ate.

Sleep: 8 hrs

Daily Exercise:

Morning:
8 pullups

Stood/Walked around ~4 hours

Nutrient intake for the day:

Fat: 82.3g
Net Carbs: 302.7g
Protein: 105.4g
Calories: ~ 2375

Supps:

09/06/08

Day 2 of the festival. More beer and not much food for the day that I remember. Foods are just a guess and the difference between cals and macro breakdown are from the beer nutritional info.

Sleep: 6 hrs

Daily Exercise:

stood/walked around all day ~12 hours

Nutrient intake for the day:

Fat: 37.3g
Net Carbs: 360g
Protein: 64g
Calories: ~ 3000

Supps:

09/07/08

Last Day of the festival and I was looking forward to getting back on my diet. My innards feel a lot better when I eat right.

Sleep: 5 hrs?

Daily Exercise:

Stood/walked around ~8 hours

Nutrient intake for the day:

Fat: 85.6g
Net Carbs: 360.5g
Protein: 96.6g
Calories: ~ 2600

Supps:

09/08/08

Back to work and back to the daily grind. Got back to late to get meals ready for the entire day so it was a little off today but otherwise good.

Sleep: 9 hrs

Daily Exercise:

Morning:
3x10 good mornings

Nutrient intake for the day:

Fat: 99.6g
Net Carbs: 80.3g
Protein: 123.5g
Calories: ~ 1725

Supps:
4x5 Fish oil
1x1 Flax oil

09/09/08

Typical day and would have been a good diet day if not for beer and pizza late.

Sleep: 7.5 hrs

Daily Exercise:

Evening:
3x10 good mornings

Nutrient intake for the day:

Fat: 137.6g
Net Carbs: 196.3g
Protein: 214.2g
Calories: ~ 2900

Supps:
2x5 Fish oil
1x1 Flax oil

164

09/10/08

Well I feel like a wuss using less than a 45lb plate on each side but I can do a standing press @ 115lbs so I could do a regular squat which made things feel a lot better than the front squats.

Sleep: 8 hrs

Daily Exercise:

afternoon:
2x2x10 Good Mornings

Evening:
BW squats:3x25
squats@11lbs:5x5

Nutrient intake for the day:

Fat: 97.3g
Net Carbs: 119g
Protein: 197.3g
Calories: ~ 2150

Supps:
3x5,1x2 Fish oil
3x1 Flax oil

09/11/08

It was actually my arms that were sore today more than my legs. My left knee is still off but the couple sets of 25 bodyweight squats seemed to help yesterday.

Sleep: 7 hrs

Daily Exercise:

Nutrient intake for the day:

Fat: 88.8g
Net Carbs: 186.9g
Protein: 169.3g
Calories: ~ 2225

Supps:

09/12/08

Nothing much to report today.

Sleep: hrs

Daily Exercise:

Night:
all w/45lb plate:
1x5 overhead squats
1x5 overhead press
1x5 tricep extensions(probably called something else)
1x5 good mornings

Nutrient intake for the day:

Fat: 63.7g
Net Carbs: 80.9g
Protein: 110.4g
Calories: ~ 1350

Supps:
1x5 Fish oil
1x1 Flax oil
1x1 Glucosamine

09/13/08

Indian buffet today so pretty scarce on the protein and horrible meal timing.

Sleep: 8 hrs

Daily Exercise:

Nutrient intake for the day:

Fat: 137.1g
Net Carbs: 172.5g
Protein: 83.3g
Calories: ~ 2275

Supps:

09/14/08

Had a beer cleanout evening at a friends tonight so my numbers today are an estimate and are likely a little high. My right knee still feels off but I will be going intot he doctors soon to have it checked out and make sure things are really ok.

I can’t believe that after doing squats the other day the part of my body thats most sore is my arms from doing the front press/military press to get the weight on my shoulders to squat with. I guess thats a side effect of never doing any arms specific training.

Sleep: 6.5 hrs

Daily Exercise:

Nutrient intake for the day:

Fat: 222.7g
Net Carbs: 249.7g
Protein: 212.5g
Calories: ~ 3850

Supps:
1x5 Fish oil
1x1 Flax oil
1x1 Glucosamine

165

09/15/2008

Gotta stop going out to eat. Besides being hard to eat well it’s expensive too. I did end up out late for work but I did at least lift a little tonight. Squats that felt heavy last week were much lighter today.

Sleep: 7 hrs

Daily Exercise:

Morning:
2x10 Good Mornings
1x10 squats

night:
pullups:5
squats@115lbs:5

Nutrient intake for the day:

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

Supps:
1x5 Fish oil

09/16/2008

Somebody at work today asked me if I was still working out. All I could reply was not really like I used to. Their response was ‘So your just like the rest of us’. I didn’t say anything but I’m not going to be like everyone else. I took a lunch and came home and lifted. Since squats @115lbs was easy last night I did front squats which were harder but just about right. My legs feel a lot better although my left knee is still a little off it feels better than it has lately.

Sleep: 8 hrs

Daily Exercise:

Lunch:
lazy mans stretch upper+lower
jump rope:2min
pushups:25

front squats@115:5x5
pullups:3x5 - barely made last rep

Nutrient intake for the day:

Fat: 104.9g
Net Carbs: 138.9g
Protein: 232.9g
Calories: ~ 2450

Supps:
4x5 Fish oil
1x1 Flax oil
1x Glucosamine
1 scoop Surge PWO

166

09/17/2008

Really sore calves today. I guess I’m going to have to start jumping rope more often. Now if I could just stop being a fat ass and eat like I’m supposed to I’d be all set. My left knee is still off but overall I feel much improved after actually lifting a little bit again.

Sleep: 8 hrs

Daily Exercise:

Morning:
2x10 Good Mornings
1x10 squats

Nutrient intake for the day:

Fat: 118.1g
Net Carbs: 211.5g
Protein: 223.9g
Calories: ~ 2800

Supps:
1x daily vitamin
1x Glucosamine

167

Well the weekends over and I’m back to my normal routine.

09/18/2008

Pretty normal eating day today. It should have been a lifting day but going out of town put the brakes on that. Calves are still pretty sore today.

Sleep: 6 hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 129.1g
Net Carbs: 83.8g
Protein: 149.9g
Calories: ~ 2100

Supps:
1x daily vitamin
1x5 FIsh oil
1x1 Flax oil

09/19/2008

Ended up taking the bike out for most of the day and putting on some miles. Great way to spend a beautiful afternoon.

Sleep: 8 hrs

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 125.6g
Net Carbs: 355.7g
Protein: 109.8g
Calories: ~ 3000

Supps:
1x daily vitamin

09/20/2008

Spent a lot of time in the car coming home from up north today. Calves are finally feeling better! Tired today. Only got a few hours sleep last night.

Sleep: 4 hrs + 4 hour nap late in evening

Daily Exercise:

None!

Nutrient intake for the day:

Fat: 115.6g
Net Carbs: 299g
Protein: 87g
Calories: ~ 2600

Supps:
1x daily vitamin

168

Been Busy the last few days but I’ve been productive at least!

09/21/2008

Actually lifted today. I upped the weight and it was pretty tough which is pathetic. I think I’ll try going up 5lbs instead of 10 in a couple days when I lift again. I was pretty pissed off about the pullups but my arms were jello after a few sets so I’ll just have to keep at them. At least jumping rope was easier today.

Sleep: 7.5 hrs

Daily Exercise:

Afternoon:
2x10 Good Mornings
1x10 squats
2x10 Good Mornings
1x10 squats
Lazy Mans Upper/Lower stretches
2min jump rope
25 pushups
front squats @125:5x5
pullups: 5,5,4,2.5

Nutrient intake for the day:

Fat: 55.4g
Net Carbs: 109.3g
Protein: 225g
Calories: ~ 1850

Supps:
1x daily vitamin
1 scoop Surge during&PWO
1x glucosamine
2x5 Fish oil
2x1 Flax oil

09/22/2008

DOMS werent too bad today luckily and my calves werent too bad today. I did end up walking several miles tonight which is probably a good thing since I’ve been lazy lately.

Sleep: 6 hrs

Daily Exercise:

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

Afternoon:
2x10 Good Morning

Evening:

35min walk ~2 mi
30min walk ~2.6mi
30min walk ~2.6mi

Nutrient intake for the day:

Fat: 81.8g
Net Carbs: 118.3g
Protein: 212.7g
Calories: ~ 2075

Supps:
1x daily vitamin
2x Glucosamine
6x5 fish oil
2x1 Flax oil

169

09/23/2008

I ended up going to a beer lecture tonight and eating a lot of crappy food instead of lifting. Not a good decision!

Sleep: 8 hrs

Daily Exercise:

Morning:
2x10 GOod Mornings
1x10 squat and hold for 10sec

Afternoon:
2x10 good mornings

Nutrient intake for the day:

Fat: 123.3g
Net Carbs: 127.9g
Protein: 216.2g
Calories: ~ 2500

Supps:
1x daily vitamin
1x Glucosamine
3x5 Fish oil

09/24/2008

Ended up working out today although I didn’t get up early enough to do it in the morning. I am still having issues with my pullups. I think I am going to increase the rest time from 60 to 90sec next time and see how it goes. Squats were good today.

I was really upset that I didn’t break out the 45lb plates but it actually felt pretty heavy today I don’t think I would have made a full 5x5. Next workout I’ll get to use them. One of my buddies got a bench not too long ago so hopefully I will actually get to do that soon as front squats/pullups aren’t anywhere near a balanced workout!

Sleep: 7 hrs

Daily Exercise:

Evening:
~30min frisbee
Lazy Mans Upper/Lower stretches
2min jump rope
25 pushups
front squats @130:5x5 @60sec rest
3min
pullups: 5,5,4,3 @60sec rest

Nutrient intake for the day:

Fat: 131g
Net Carbs: 148.4g
Protein: 212.3g
Calories: ~ 2650

Supps:
1x daily vitamin
1x scoop Surge during&PWO
1x glucosamine
4x5 Fish oil
1x1 Flax oil

170

09/25/2008

Got up early and decided to start doing a month of fasted cardio along with a cycle of HOT-ROX. No DOMS today so to speak but I can tell I lifted yesterday. I need to get a larger variety of dumbells so I can finally bench again. It’s only been about 10 years.

Sleep: 6.5 hours

Daily exercise:

Morning:
~30mi DDR ~330cal fasted cardio
pullups:5

Nutrient intake for the day:

Fat: 71.5g
Net Carbs: 117.9g
Protein: 190.2g
Calories: ~ 1875

Supps:
1x daily vitamin
1x glucosamine
1x5 Fish oil
1x1 Flax oil
2x2 HRX

171

09/26/2008

Well did fasted cardio and lifted today too. I really need to settle on an actual program besides squats since I can’t do all of the starting strength lifts.

Today felt pretty heavy towards the end of my front squats but I still did them. Hopefully I will finally get some leg strength to help with my deadlift form. I did actually bench with my 25lb dumbbells and did bent over rows which worked pretty well since I remembered some of the techniques from the articles on Tnation for form.

Sleep: 7 hours

Daily exercise:

Morning:
~35mi DDR ~400cal fasted cardio

Afternoon:
~10min walk
~10min walk
Lazy Upper+Lower stretch
2min jump rope
25 pushups
front squats@135lbs:5x5 @60 sec rest
3min
dumbbell circuit: bench/rows: 5x10/10 @60sec interval

Nutrient intake for the day:

Fat: 116.6g
Net Carbs: 108.7g
Protein: 194.3g
Calories: ~ 2275

Supps:
1x daily vitamin
2x glucosamine
2 scoops Surge(1 pre, 1/2 during, and 1/2 pwo)
2x2 HRX

172

09/27/2008

Did my fasted cardio this morning but not enough food. Felt pretty sick today so I had a hard time keeping food down. Lots of stress lately with friends in the hospital doesnt help. At least I’m almost up to my goal of 500 cal fasted cardio. My abs/obliques were pretty sore today but hopefully that will go away soon. I’ll also be heading to the doctors this coming week to get my knee looked at since it hasn’t stopped feeling strange. I did notice a little wobble in my squat the other day which might also be part of it.

Sleep: 7.5 hours

Daily exercise:

Morning:
~40mi DDR ~450cal fasted cardio

Nutrient intake for the day:

Fat: 57.9g
Net Carbs: 57.7g
Protein: 160.3g
Calories: ~ 1400

Supps:
1x daily vitamin
2x glucosamine
4x5 Fish oil
2x2 HRX

173

09/28/2008

I was a little time constrained today so I didnt end up doing as much fasted cardio as I would have liked. I spend the evening helping a friend work on his truck so didn’t end up lifting so I will lift tomorrow. Still feeling sick today so still light on calories even though I pushed myself to eat more today.

Sleep: 7 hours

Daily exercise:

Morning:
~30mi DDR ~400cal fasted cardio

Nutrient intake for the day:

Fat: 81.1g
Net Carbs: 102.1g
Protein: 175g
Calories: ~ 1850

Supps:
1x daily vitamin
2x glucosamine
3x5 Fish oil
2x2 HRX

174

09/29/08

Well I felt pretty lazy today and my left knee had been bugging me so I almost didn’t left but it felt better after I warmed up I did end up lifting. I tried going up 10lbs on my squats but ended up going down 5lbs after two sets because I started to break form on my last rep of the second set. I reduced my rep count on pullups so I could get more total reps and it worked pretty well. Ate out twice today so not really the best eating day but had steak and shrimp to not too bad.

Sleep: 7 hours

Exercise:

Morning:
~30min DDR ~400cal

Evening:
lazy upper/lower stretch
2min jump rope
25 pushups
front squats: 2x5@145, 3x5@140 @60sec
pullups:4x4,2,1,1

Nutrient intake for the day:

Fat: 138.7g
Net Carbs: 204.4g
Protein: 315g
Calories: ~ 3325

Supps:
1x daily vitamin
2x Glucosamine
2x2 HRX
2x5 Fish oil

09/29/08

Got up earlier today to get more time for fasted cardio this morning.

Sleep: 6 hours

Exercise:

Morning:
~45min DDR ~500cal

Nutrient intake for the day:

Fat: 58.4g
Net Carbs: 64.2g
Protein: 193.2g
Calories: ~ 1575

Supps:
1x daily vitamin
2x Glucosamine
2x2 HRX
2x5 Fish oil

175

10/01/08

Well my knee didn’t feel a strange today but it hurt instead. I’m glad that I am going to get it looked at tomorrow so I can get it fixed so I can get to real training. I felt like i was running on an empty tank today and it was probably because of my lack of calories yesterday. I dropped my reps for pullups to try and get more volume overall but I think that it was too low today.

Sleep: 6 hours

Exercise:

Morning:
~30min DDR ~400cal

lunch:
~ 30min tossing the football around

afternoon:
~ 30min tossing the football around

Evening:
lazy mans upper&lower stretch
2min jump rope
25 pushups - right should started cracking
front squats@145lbs:5x5 - almost didn’t make rep 5 of set 5
pullups:6x3,2

Nutrient intake for the day:

Fat: 101.2g
Net Carbs: 78.8g
Protein: 256.1g
Calories: ~ 2250

Supps:
1x daily vitamin
2x Glucosamine
2x2 HRX
5x5 Fish oil

176

10/02/08

Well had my doctors appt today and as I figured my immediate orders were to stop using my knee. I go back in two weeks for an MRI after I’ve been off of it for a few weeks.

I also got a battery of bloodwork done and they are going to test my testosterone levels so at least I’ll have an idea if mine are low or in a normal range. Having to fast for my blod work until the afternoon pretty much screwed up my daily cal intake.

I also didn’t do my morning cardio since I couldn’t eat anything.

Sleep: 7 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 42.7g
Net Carbs: 139.4g
Protein: 146.8g
Calories: ~ 1525

Supps:
1x daily vitamin
1x Glucosamine

10/03/08

Actually got to sleep in a little today which was nice.

Sleep: 8 hours

Exercise:

afternoon:
2hrs horseback riding

evening:
~45min dancing

Nutrient intake for the day:

Fat: 146.7g
Net Carbs: 386.3g
Protein: 114.9g
Calories: ~ 3325

Supps:
None!

10/04/08

Another 8 hours of sleep night. Started off with a big breakfast today and ended up not eating anything else until late at night since the bike broke down this afternoon. Good thing I’ve got good friends to come and pick me up or I’d have been in trouble.

Sleep: 8 hours

Exercise:

evening:
2hrs on the bike

Nutrient intake for the day:

Fat: 140.1g
Net Carbs: 236.1g
Protein: 134.2g
Calories: ~ 2750

Supps:
1x dialy vitamin

177

10/05/08

I was pretty surprised to have DOMS in my mid and lower back. It’s either from riding the bike or loading it into the back of the truck. Calorie intake was pretty pathetic today.

A lot of little things came together to interrupt my eating most of the day so I’ll have to be more dedicated tomorrow since I’m not able to lift. The last thing I want to do is loose the little bit of strength I got back the last few weeks.

Sleep: 8 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 57.6g
Net Carbs: 61.7g
Protein: 151.9g
Calories: ~ 1400

Supps:
None!

178

10/06/2008

Tired today. Noticed some bruising on my knee. I guess I may have actually done something to it but it was probably from loading up the bike. I ended up working on the bike tonight so my evening was spent in the garage. My meal timing was a lot better today but calories were still really light. Tomorrow I’m going to add more nuts into my diet to get my total calorie count up.

Sleep: 8.5 hours

Exercise:

Afternoon:
2x10 good mornings

Nutrient intake for the day:

Fat: 59.7g
Net Carbs: 67.4g
Protein: 187.2g
Calories: ~ 1575

Supps:
1x daily vitamin
2x glucosamine
3x5 Fish oil

179

10/07/2008

I stuck to my meal plan pretty good today although I still need to add a few more calories in to my day overall still. I am down a few lbs but I think it’s mostly from not working out as my legs look a lot smaller since I stopped squatting. I did end up doing pullups tonight but it wasnt really with any specific rest period. It was just do 5 go do something else and come back and do 5 more.

Sleep: 7 hours

Exercise:

morning:
~30min tossing football around

noon:
2x10 good mornings

evening:
pullups:7x5

Nutrient intake for the day:

Fat: 117.1g
Net Carbs: 72.5g
Protein: 195.1g
Calories: ~ 2125

Supps:
1x daily vitamin
1x glucosamine
4x5 Fish oil

180

10/18/08

Well I’m back from vacation. I put on 2.5lbs and I’m pretty sure it’s all fat. Ate like crap and besides being on a horse for a couple hours a day I didn’t get a lot of exercise in the last ten days. Tomorrow starts back on the daily grind and a normal diet again finally. I was getting pretty sick of how crappy food makes me feel nowadays.

I will be calling monday about the MRI on my knee so hopefully soon I can get the ok to do pretty much anything again. I need to get a solid plan going and make a commitment to get back into things. Someone to lift with would be a great thing to have at this point but a solid program would be a start. Today’s excitement was judging a beer competition so diet was out the window all day and I sat around of course.

Sleep: 6 hours

Exercise:

None!

Nutrient intake for the day:

Fat: 200g
Net Carbs: 298.1g
Protein: 126.9g
Calories: ~ 3500

Supps:
1x daily vitamin