Sayjin's 'Pre-Clinic' Clinic

Training Training Logs
21

Saturday

My god, I feel like a new man today! My abs are still sore, but not to the point where its an epic struggle to get out of bed. My legs felt like crap the last few days, but today they’re at the point where I feel refreshed enough to put myself through hell again this week.

I had my last meal around 12:30am and went to sleep and woke up a little before 1pm today. Words cant describe how much that sleep helped me out, so I’m making it a point to try and get at least 8 hours of sleep from now on.

12:55 - 2HRX

2:00pm - 8oz chicken breast, 3 oranges, 4 Flameout

6:00pm - 6 eggs, 2 cups of brocolli, 4 fish oil caps

7:15pm - 2 scoops Metabolic Drive, 2 oranges, 4 fish oil caps

10:30pm - 1 scoop Metabolic Drive, 1 cup brocolli, 4 fish oil caps

My meals are spread out so far apart today because I woke up so late and I’m taking my little cousin to a Monster Truck ralley at 7:30 tonight. I’m sure they wont let me bring my own food in, so I’m gonna eat that meal right before we go in, which should hold me over until we get out at 10:30.

I wasn’t able to workout before heading into work today, so I’m going to do so once I get home tonight, which will most likely be around 11:30pm

Workout - Work Capacity 101

Pull-ups x 5 (I have no pull up station at home, so i’ll be replacing them with polymetric pushups)

Medicine Ball Slams x 10
Burpees x 15
Jumping Jacks x 20

  • Start the routine at 0:00
  • Circuit lasts 75 seconds
  • Rest 45 seconds
  • Begin second pass through circuit at 2:00

The goal is the perform this cycle for 20min, or until I’ve completed 10 circuits.

For this workout, I will definately having a serving of BCAA and Whey pre workout, and a full serving of Surge afterwards.

22

[quote]Sayjin wrote:
Tmoney,

Thanks for sharing your goals man. I think you can definitely lose that 60lbs this year. Just focus on putting in the hard work and not how daunting the number is and the results will take care of themselves.

What’d you do to mess your ACL up? I’ve heard about people tearing their ACL, and I dont even know what it is, but whenever people tell me that, I usually associate it with being unable to do whatever they did for a looooong time, which sucks, but I’m glad to hear the fish oil helped![/quote]

I was playing pickup basketball and tore all three ligaments in my knee, ACL/MCL/PCL. I was jumping to catch a high pass, came down and my foot went one way and my knee went the other way. The Anterior Cruciate Ligament (ACL) is a ligament in your knee, and you don’t know it’s there until you hurt it.

Yeah fish oil definitely helped ease the pain, so I make sure to take it every day.

23

Figured I’d swing in for an quick update before I head home. Just got back from the monster truck show, and everything went well, including the meals, so now I’m on my way home to do my workout and then get some sleep.

I’m almost done putting together my home gym. So far, I have a sledge hammer, a tire, a canvas bag (soon to be filled with about 200lbs of sand), a homemade 17lb medicine ball, a waterball, and an isometric training device. The only thing I need to make now is some ab wheels and I’ll be set for awhile. It would be nice to find some cheap weight plates, but no one is selling them in my area, so they’ll have to wait.

As far as my injuries go, I figure I’ll explain that while I’m here. I was recently diagnosed with tendinitis in my right Achilles tendon, but the weird is that it only hurts when I flex my foot downward (doesn’t even hurt when I do calf raises), which is rarely, but I wanted to get it taken care of nonetheless.

I went to the podiatrist and they recommended that I get a new pair of shoes, some custom heel inserts, a night brace, as well as physical therapy. Luckily I’m still covered under my mom’s insurance so most of this is covered for. I go to physical therapy 2 days a week for about an hour. Half the time they massage my calf muscles and such, then the other half I perform balance exercises on an unstable board. They gave me a list of stretches to perform at home as well, so I do those about 5x a day.

Also, over the Thanksgiving holiday, I was playing around with my younger cousin and he kicked my pinky finger, and it has been hurting ever since. While the range of motion issue has subsided, if I apply any pressure to it while its in a close fist position (I.e. punching) I get a sharp pain about an inch below the knuckle. I got an X-Ray of my hand on Tuesday and the results came back that my hand was in tip-top shape, and she couldn’t figure out what was wrong with it. The pain is subsiding a bit though, and I imagine in another month or two I’ll be able to resume bag work with bearable pain.

That about wraps it up for tonight, so you all have a good night and I’ll check in again tomorrow night.

24

Sunday

Just finished my interval workout

6x400m (120sec rest between runs)
5x50m (walk back to line and begin again)

1/2 serving of Surge during.

I’m kind of dizzy, but my school gym closes in an hour so Im gonna take a 15min break and go finsh my core workout.

25

Just back from finishing my core workout, and I’m so glad I was able to fit it in before the gym closed.

Turkish get-ups x 5 per side (25lbs)
Deadlift Twist x 6 per side (80lbs)
V-ups x 15

Rest 2min and repeat circuit 3 times

I finished with the workout with a plank hold for time (1min 30sec)

1/4 serving of Surge during and 1/4 after.

26

Sunday meals

1:30pm - 2 HRX

2:30pm - 2 scoop Grow! Whey, 2 oranges

4:20pm - Interval workout (1/4 serving Surge during/1/4 serving Surge after)

5:15pm - Core Workout (1/4 serving Surge during/1/4 serving Surge after)

6:30pm - 1 serving Metabolic Drive Complete, 1 orange, 4 Flameout caps

9:30pm - 7oz chicken breast, 3 cups brocolli, 1oz almonds

12:00am - 6 eggs, 4 fish oil caps, 2 cups brocolli

I’m starting to realize that I need to develop some kind of split personality when it comes to these conditioning workout. The me I am now wants to cut them short and leave early, but the me I want to be wants to push himself to the point of exhaustion to get the job done. It may be hell right now, but I’m hoping that as I continue with this program that ‘weak’ version of me will fade and become a distant memory.

Tomorrow is weigh in day, so I’ll see how much progress I’ve made as far as weight is concerned. No matter how much I end up losing come tomorrow morning, I know I’ve made some progress because my abs are much more pronounced.

Tomorrow is also the day that my HRX runs out, so we’ll see how that affects my fat loss.

27

Monday

Weight: 186 (down 1lb)
HR: 69bpm
Temp: 96.29

10:00am - 2 HRX
11:30am - 1 serving Metabolic Drive Complete, 2 oranges, 4 Flameout, 1 serving multi-vitamin

Although I couldn’t sleep last night and got a total of about 4 hours, I woke up feeling like a 10 today. No school either, but I’m about to go to a Martin Luther King luncheon on campus in about 5 minutes, so I figured I’d swing in for a quick update before I did.

Today is my strength workout, but my workout is waiting in the car, so I’ll be sure to update once again after I finish today. I’m feeling great right now, and I can’t wait to get out of this suit and tear shit up.

FYI - Pictures will be posted next Sunday night/Monday morning

28

Monday’s strength workout

A) 2-Dumbbell split snatch
5x3 (30lbs)

60 sec rest between sets

B) 2-Dumbbell push press
5x3 (50lbs)

60 sec rest between sets

C1) 1-arm bench press
4x5 (per arm)

C2) Plyometric pushups
4x8

Rest 120 sec between complex pairs

D1)Wall Squats

4x60sec

D2) Squat Jumps

4x10

Rest 120 sec between complex pairs

Finisher

Dumbbell swings
3x15 (25lbs)

29

Tuesday & Wednesday

Tuesday was the biggest cluster fuck I’ve experienced in a long time. I didn’t prep my food the night before and woke with just enough time to make a huge breakfast and run out the door, using my break about 6 hours later to run back home and grab my container of Metabolic Drive low carb before having to come back again for class.

Today wasn’t much better, but at least I had more solid food.

Tomorrow I’ll resume the normal updates, and I’m going home right now to prep my food for the rest of the week so this doesn’t happen again.

Operation ‘Get my shit together’ begins now.

30

Thursday

Went to my PT appointment from 9:30-10:30 this morning, came home and cooked some lunch and then went to class from 12:30-1:45, and then to work from 2:00 - 6:00.

I prepped my food last night, so no surprises for me today. Some of my oranges started to mold for some reason, so I’m headed out tonight to go pick some up, and then back home to perform my workout.

Round 1

Burpees x 60sec
Pushups x 60sec
Bodyweight squats x 60sec
Jump Rope x 60sec

Round 2

Burpees x 45sec
Pushups x 45sec
Bodyweight squats x 45sec
Jump Rope x 45sec

Round 3

Burpees x 30sec
Pushups x 30sec
Bodyweight squats x 30sec
Jump Rope x 30sec

Round 4

Burpees x 15sec
Pushups x 15sec
Bodyweight squats x 15sec
Jump Rope x 15sec

No rest between rounds! I doubt I’ll be able to all of this without rest, but I’ll be working through it as fast as possible.

Meal 1 (11:30) - 4 Flameout, 2 scoop Grow! Whey, 2 eggs, 2 oranges
Meal 2 - (2:30) - 1 serving Metabolic Drive Complete
Meal 3 - (5:30) - 4 oz chicken breast, 2 cups brocolli, 1oz almonds

Meal 4 - (still to come) - 4oz steak, 1 cup peas, 1 cup brocolli

Meal 5 - (still to come) - 4oz chicken thigh, 1 cup brocolli, 1 tbsp EVOO

Meal 6 - (still to come) - 1 scoop Low-Carb Metabolic Drive, 2 cups brocolli, 1 tbsp EVOO

31

I’m very glad that this isn’t a real clinic, otherwise I’d have been kicked to the curb already. One of the reason I decided to keep this log is to help in becoming more consistant ,and while it has helped, I know I can (and will) do much better.

I took the last 2 days off from training. No real reason other than feeling very out of it. I jogged a mile each day, but outside of that I stuck to the meal plan above for Friday, Saturday, and Sunday.

When I get home tonight, I plan on performing the workout above and then hitting the sack. I also plan on writing everything that I do down during the day and posting a huge update at the end of the day, as I think that will help me be more consistant.

Tomorrorw is also picture day, so I’ll post my pics along with my current weight, and I’ll also be taking pictures of my homemade battle gear and rations, because tomorrow I’m going to war!

32

Nice work Sayjin, coming right along bro. Keep it going!!!

33

Thanks for swinging by once again Tmoney! Glad to see someone out there is keeping up with my log =)

FYI - The pictures have been taken, and will be posted around midnight tonight along with a huge update when I’m done with the day and have time to type up my log before I get off work.

34

Just waiting for my BCAAs to kick in before I go do my interval workout. I ordered my own personal boxing gloves today since the ones we use at the gym are all torn up, and I’m pumped for them to get here next week so I can assess my progress as far as my hand goes!

http://www.boxingdepot.com/bx-gl-68.html

35

Monday - 1/28/08

Weight: 187
HR: 63bpm
Temp: 95.36

Even though I went to bed around 2 and woke up at 7:30, I feel so refreshed and ready to attack the day. Was it the ZMA that contributed to this? Very possible, so we’ll see if this trend continues.

I’m all out of HOT-ROX now sadly, and I don’t intend on restocking my supply until I begin my functional mass phase in a month or two. I figure it would be better for me to save it for keeping my fat gain to a minimum when I finally start to put on some muscle mass.

I do have some bad news though, and I’m not sure how I can go on: I’m 1 serving away from being out of MD Complete! Seriously, this breaks my heart because this is honestly the best thing (outside of a prime rid from Outback) that I’ve ever tasted. I don’t know what kind of rituals and incantations the guys at Biotest are performing to make it taste like mouth-sex, but I won’t complain.

Now that I’ve finished mourning the loss of my MD, lets move onto some good news. Since I started taking Flameout, I’ve noticed a marked improvement in the problem regarding my pinky finger. I’d say before I started taking Flameout it was about 50%, but is now well over 80%, and I estimate by the middle of February I’ll be able to safely resume mitt work.

At first I thought it may have been a placebo effect, because I’ve be en taking copious amounts of fish oil before, but hadn’t achieved results like this, so we shall see.

Meal 1 (8:45am) - 1 serving Metabolic Drive, 3 CA Navel oranges, 1 cup broccoli

Meal 2 (12:00pm) - 4oz chicken breast, 1oz almonds, 1 cup broccoli

Interval workout:
5x200m (120sec rest)
5x50m (walk back to starting point and run)

Core workout:
The Flag x 5
Kneeling Wheel rollouts x 12
Supermans x 15
Dumbell twists 30lbs x 10 (per side)

Repeat 3x and finish with a plank hold for time (I held it for 1:30, a 30sec increase from last time).

Pre workout - 10g BCAA
During Interval workout - 1 scoop Surge
Post Interval workout - 10g BCAA
Post Core workout - 1 scoop Surge

Meal 3 (7pm) - 4 oz chicken breast, 2 baked potatoes (was caught out in the streets without a good PWO meal)

Meal 4 (11pm) - 4 oz chicken breast, 2 cups broccoli

Meal 5 (1am) - 4 eggs, 1 tbsp EVOO, 2 cups broccoli, 1 scoop GROW! Whey

Meal 5 (3am) - 1 scoop Metabolic Drive, 1 tsp fish oil, 1 cup broccoli

The reasons my meals are spread so far apart today is so I can eat tonight while I’m working on a paper without going too far over what I need to eat.

Now for the pictures!

36

Front

37


Back

38

Wheels

39

Homemade ab wheels - tons of unilateral benefits!

40

Freezer