Shut Up 'n Lift! (Log)

Training Over 35 Lifter
61

WEDNESDAY – May 28, 2008 – PULL

0530 Wake, 2 scoops Casein Protein
0630 Pre-WO, Spike Shooter, 9g BCAA, 1/2 2 scoops Grow! Whey
0645 WORKOUT (PULL)
0730 9g BCAA 1/2 Shake
0830 9g BCAA 2 Scoop Grow! Whey, 1 can Monster Lo-Carb*
1030 3 oz. Italian Sausage, Ham Steak (4oz), 3 Flameout
1200 3 c. Spinach, a can TUna in Olv.Oil, .25 c. Pine Nuts
4g Flaxseed Oil, C/E, Gluc/Chon/MSM, BComplx, Spike!
1430 2oz. Italian Sausage, 6oz. Canadian Bacon
1600 1 srv. Natural Pork Rinds (is that Ironic?)
1700 4 srv. Bacon (on the grill), CLA, Flax Oil
1900 6 oz Turkey Burger, 3 Flamout

  • I like the Monster Lo-Carb PostWO because it has 6g sugars and 1g Taurine (and other crap). Not as good as Spike, though.

WORKOUT
5 Min. Warmup – Rev. Lunge Curls, BW Squats, Hip Mobility, Stretch.

A1: Seated B/O Lat. Raises: 15x12, ", 20x10, 25x10
A2: B/O 1-Arm DB Row: 65x10, 85x10, 90x8, 95x8
A3: Inc. Curl (face down): 25x8, 25x12*, 30x8+3+2(RP), 30x10+3+2

B1: Close (sup) Grip Chins**: BWx4, x4, x4+1
B2: Rope Cable Face Pull: 90x10, 100x10, 110x8
B3: Standing Cable Upright Row: 90x8, 100x6+2, 110x6+2
B4: Cable Curl (T-Attach): 120x5, 110x4+1, 100x6+3+3

C1: 1 Arm DB Shrug: 100x3, ", "
C2: Reverse Chin (ie negative)***: BWx3, x3, x3

  • Couple cheats/half-motion
    ** I usually do the Chins first, but gym was a madhouse today.
    *** Because I was fried by the time I got to the chins, I did some reverse chins.

Nutrition Summary
grams cals %total
Total: 2965
Fat: 159 1428 48%
Sat: 45 406 14%
Poly: 10 88 3%
Mono: 17 151 5%
Carbs: 36 131 4%
Fiber: 3 0 0%
Protein: 347 1388 47%

62

Lookin’ good, Steely! Both on the diet and weights.

I’m trying to recover from a long weekend of excess (beer & chips) LOL

63

HA! Thanks!

Yeah, I’m still trying to recover from a decade of beer and chips :wink: <dammit!>

64

[quote]SteelyD wrote:
HA! Thanks!

Yeah, I’m still trying to recover from a decade of beer and chips :wink: <dammit!>[/quote]

At least that is something worth recovering from.

65

[quote]bunny7568 wrote:
Lookin’ good Steely… and thanks for keeping the log honest. I was beginning to think I was the only one who “slipped” every now and then.[/quote]

No Way Bunny, I think several of us threw caution to the wind last weekend and pigged out. I know I did. :slight_smile: Great work SteelyD!

66

Steely,

Major props to the log and the diet!! Some of those low carb days would put me in such a nasty funk.

I noticed early on that you were taking HOT-ROX. Are you still taking them, and have you noticed any increase in anxiety or anger?

mday

67


Found my “Phoenix” picture. This was a ‘funny hat’ party at work. I got the picture and thought-- My GOD… That shirt is an XL and it’s freakin tight around my gut. My 36" jeans were tight, too. When I went to get new ones, I had to get in 38’s.

I didn’t buy them.

Instead, I went to the gym and joined and was there at 5a.m. the next morning.

There is no going back.

68

Mday -

Yes, I’m still taking them. I’ve never had a problem with them at all.

I have a very high stimulant tolerance. I used to drink a pot of coffee per day easily-- I’ve since cut out the regular coffee (occasional cup).

Typically, I take 3 in the AM upon waking before walk and 2 before afternoon workouts. If I run out, I have some bulk Yohimbine powder that I’ll use.

Additionally, I may have a SPIKE and/or coffee and/or green tea and/or other “Energy Drink” (Sugar Free Sobe Adrenaline and Sugar Free No Fear are favorites behind SPIKE Shooters).

I just got an order of “Vasopro” (shhh!) of which I had 30mg this morning + SPIKE before my AM walk and I really felt nothing out of the ordinary.

69

First time checkin’ out your thread…just wanna let you know I found it light reading, informative, and kinda almost anal in the type and way you present the info - very organized and almost scientific…in other words - I LIKED IT; KEEP UP THE GOOD WORK!!!
Art

70

QT – THANKS for the kind words!!

Hey, I’m originally a Jersey boy, myself-- SOUTH Jersey, you know, where folks talk with a twang and there’s still more farmland than people :wink:

I’m a data geek and a programmer, so keeping stats is par for the course.

71

THURSDAY – May 29, 2008 – SQUATS!

0430 Wake. 12g BCAA, 2 HOT-ROX, 1 Spike
0500 Walk/Mobility
0630 2 Scoop Grow! Whey, 5g BCAA, 10g Glut, 10g Creatine
0730 4 ox ground turkey (Sloppy Joe), 1 HB Egg, 2 celery sticks
0930 5 oz ground turkey, 1 HB Egg, CLA, Flameout, 2g Flax Oil, Zinc
1200 PreWO: 12.5g BCAA, 3 HOT-ROX
1230 Peri-WO: 9g BCAA
1330 2 Scoops Grow! Whey, 10g Glutamine, 10g Creatine, 9g BCAA
1430 2 HB Eggs, 14 Greek Olives, 3 Flameout
1730 2 4oz Hamburgers, 3 c. Sauteed Spinach (1T Ses. Oil, 1T EVOO, 1T Romano Cheese), 3 Flameout
2000 1 serving Natural Pork Rinds, 10g Glut., 10g Creatine, CLA

AM WORKOUT
Walk 30 min, 4.3mph@3% incline
Mobility, stretching

Noon WORKOUT
20 BW squats, 20 Jump Squats, 20 OH Squats (bar), 20 Front Squats (Bar), Side Lunges, stretches, hip mobility, hanging from chin bar, etc.

SQUATS: 135x15, 185x12, 225x8, 275x3, 295x2 (+3 Partials), 315x1 , 225x3, 135x10

Fr. Squats: 135x10, 135x8, 20 jumps, 20 BW Squats

BIG FUCKING PERSONAL ACCOMPLISHMENT TODAY** Pardon my French…

Today is the first time I’ve squatted 3 Plate (or close) in a year. It was ONE YEAR AGO THIS WEEK that I hurt my back, and it’s been one hell of a long year recovering. I actually didn’t sleep very well last night thinking about squatting today, but I think I broke a mental barrier with this…

The warmups felt good. 2 plates felt good. 2 plates + 50 felt good. 2 plates + 70 felt pretty damn good. 5 minute rest, some hanging, BW Squats and I said “I’m DOIN’ IT!!”

I got 1 deep squat. Went for two, but stopped about 3 inches down and thought, NO, 1 is good enough for now!!

No belt. I was high ALL DAY over this. I just grinned all day as I limped around :wink:

I know, it’s not a lot of weight relative to the heavy lifters, but 1 year ago, I couldn’t tie my shoes, and today I was 30 pounds from a life PR squat. Last week had a PR Deadlift.

Just… need… to… stay… healthy…!

Nutrition Summary
grams cals %total
Total: 2741
Fat: 164 1479 54%
Sat: 47 424 16%
Poly: 15 137 5%
Mono: 29 259 10%
Carbs: 46 139 5%
Fiber: 11 0 0%
Protein: 276 1103 41%

72

That’s a great feeling. Congrats on the 3 plates squat. Never look back.

73

Way to go SteelyD! I know what you mean about the mental part of squatting. It seems funny but we all think in terms of plates. After all, who ever lists 310lb as a goal on the squat, bench, or deadlift.

I have a similar goal of a 315lb box squat in the next four weeks. I am doing reps of five at about 255lb, so we shall see.

Congrats again, I am sure you will set a new PR in short order. Stay healthy.

mday

74

[quote]skidmark wrote:
That’s a great feeling. Congrats on the 3 plates squat. Never look back.[/quote]

Pretty darn solid. Congrats!

75

FRIDAY: – May 30, 2008 – ARMS

0430 Wake, ECA, Spike, 9g BCAA
0500 AM Walk/Mobility
0630 2 Scoop Grow! Whey, 10g Glut, 10g Creatine, 10g BCAA, 1 srv. Lo-Carb Monster
0730 2 HB Eggs, .25c raw Macadamias, CLA, 3 Flameout, BComplx
1000 2 HB Eggs, 3.3oz Ham Steak, .25c Walnuts, 5g Flaxseed Oil, 3 Flameout
1100 9g BCAA, 3 HtRx
1130 WORKOUT
1300 2 Scoop Grow!Whey, 10g Glut, 10g Creatine, 5g BCAA, 1 srv. Lo-Carb Monster
1430 3.3 oz Ham Steak, 2 HB Eggs
1700 7 oz. Sirloin Tips, sauteed spinach, 2 T. milled flax
1730 Swimming with kids (light swimming)
1900 Cream Cheese, Heavy Cream, Casein ‘mousse’ desert
1930 Pork rinds, ZMA, Flameout, CLA

AM Workout
Walk 30 min. 4.3@7% incline, mobility, stretches

PM Workout

Warmup- 12# Med. Ball throws from floor + Med. Ball Crunches (MBC): 30x3 + 15 MBC

A1: Smith Machine Close Grip Presses (starting about 4" off chest): 90x15, 140x5, 180x5, 200x3, 200x3, 200x4
A2: Zottman Curl: 25x8, 30x8, 30x6, 25x8, 30x4+1, 25x6

B1: DB Tate Press: 30(per arm)x7, 30x7
B2: EZ Bar Preacher Curl: 40x5, x8*

  • Don’t know, but my mind was in a different place. At this point I had lost focus and intensity and energy, so I did some stretches and called it good. Felt like I hit a wall. I wonder if this is that little energy hitch I keep reading about on the Anabolic Diet…?

I took the kids to the pool later in the evening. Will rest this weekend, maybe a couple walks and some BW stuff, and hit the iron heavy Monday.

Nutrition Summary
grams cals %total
Total: 3382
Fat: 238 2143 64%
Sat: 80 719 22%
Poly: 36 325 10%
Mono: 76 683 20%
Carbs: 47 145 4%
Fiber: 10 0 0%
Protein: 261 1044 31%

76

Steely,

I would think that the energy level has to be a little low based on this carb intake. I know that the body is supposed to learn to burn the fat for energy, but something has to give eventually.

The lighter weekend should help recovery for Monday.

mday

77

mday- thanks. Yeah, I agree-- but that’s the ‘recipe’ for A-D. Had some carbs last night, mostly fruit, few handfuls of fiber cereal, some plain popcorn, and a few pretzels (then went to bed, DOH!).

Felt great this morning, though…

78

SATURDAY: – May 31, 2008 – OFF

Mostly rainy, did absolutely nothing all day.

Went fly-fishing down at the river late evening for a couple hours. Was kinda chilly. Couple bass. Alewives and shad (ie herring) are running, and was hoping to get some shad for dinner…

Came back, had some late evening carbs, mostly fruit-- cherries, an orange, watermelon. A few pretzels, couple handfuls of popcorn, and a couple handfuls of chex-like cereal.

Not much of a carb up as far as the A-D goes, but enough for me that I didn’t feel sick or go into a food coma.

Nutrition Summary:

grams cals %total
Total: 3620
Fat: 197 1774 50%
Sat: 85 761 21%
Poly: 27 240 7%
Mono: 45 408 12%
Carbs: 275 975 27%
Fiber: 31 0 0%
Protein: 200 801 23%

79

[quote]SteelyD wrote:
SATURDAY: – May 31, 2008 – OFF

Mostly rainy, did absolutely nothing all day.

Went fly-fishing down at the river late evening for a couple hours. Was kinda chilly. Couple bass. Alewives and shad (ie herring) are running, and was hoping to get some shad for dinner…

Came back, had some late evening carbs, mostly fruit-- cherries, an orange, watermelon. A few pretzels, couple handfuls of popcorn, and a couple handfuls of chex-like cereal.

Not much of a carb up as far as the A-D goes, but enough for me that I didn’t feel sick or go into a food coma.
[/quote]

And that probably describes the perfect carb-up…

Fly-fishing Hmmmm. I just discovered a small lake right next to the Platt river - I think I’ll be taking the boy fishing soon.

80

SUNDAY: – June 1, 2008 – OFF

0730 Walk, 3 miles ~ 45min

Didn’t do too much. Went fly-fishing late AM, so let’s call it hiking and throwing movements ;)…

Came back, helped my kids learn to ride their bikes, so I had about 20-30 sprints up and down the road.

Went back fishing early evening.

I ate well, but didn’t actually didn’t have much of an appetite. Mixture of steak, left over chicken breast, ham steak, couple shakes, nuts, and EVOO.

I need to work on lowering my protein and upping the mono-fats a little. Carb control is going well.

Nutrition Summary
grams cals %total
Total: 2380
Fat: 126 1135 49%
Sat: 22 194 8%
Poly: 26 234 10%
Mono: 41 371 16%
Carbs: 41 132 6%
Fiber: 8 0 0%
Protein: 257 1028 45%