[quote]furo wrote:
Looking great man[/quote]
Thanks mate.
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Saturday, 8th march 2014.
TRAINING
Today I had decided to do legs in the evening instead of Sunday morning. Usually I do skill training on Satuday morning, but decided not to as I had a late night.
PM.
Max Effort Lower
-
Agile 8 etc and bike ride to the gym.
-
Barbell hip thrusts.
5 sets of 5 with 70 kg. -
Barbell revers lunges.
3 sets of 10 x 45 kg. -
Hamstring curls.
3 sets of 8 x 45 kg. -
Ab circuit.
notes: Good session. Nothing hurting, not even my knee. Next week I will increase all weights for the first 3 exercises and increase reps for the curls.
DIET
7:30am: BCAAs and coffee.
12:30pm: 5 eggs(minus 2 yolks) scrambled, 2 teaspoons of butter, veges, 4 gluten free crepes with lemon and cinnamon.
3:30pm: 2 peaches and 2 teaspoons of PB.
4:30pm: 130 grams of steak, 300 grams of sweet potato, and veges (pre-workout).
8:00pm: cheat meal/carb re-feed 4 chicken and tomato sammiches, 1 toasted cheese sammich, and 1 skinny cow cookies and cream ice-cream (post workout). (92/162/27(1,290)).
Total macros: P:170 C:350 F:105
Total calories: 3,060.
Notes: Feeling a little guilty to over-feed myself, but I have been feeling low in energy lately and apparently this will help my metabolism and fat loss. For the next week I will be aiming for an average of 2,300 calories a day, and then once again have a cheat day on the weekend.
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Lolā¦Why do you even bother asking for diet advice?!
You should be giving us advice instead! Looking jacked!
[quote]MightyMouse17 wrote:
Lolā¦Why do you even bother asking for diet advice?!
Looking jacked![/quote]
Thanks bro, but my diet is probably my āweakā point at the moment.
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Sunday, 9th March 2014.
TRAINING
AM
30 minute run
-
Agile 8 and a foam roll. Rolled my upper back with the rumble roller. Holy guacamole Batman!!!
-
Went for a 30 minute run at a moderate pace. Was easier than I thought.
notes: Im considering on buying one of those GPS watches so I can monitor the progression of my running, not that I plan on running too much.
DIET
8:00am: BCAAs and coffee (pre-workout)
10:00am: Whey and oats (post-workout)
12:30pm: A apple, a banana and a teaspoon of PB.
1:30pm: 175 grams of steak, a whole head of broccoli and tomato & cucumber salad with olive oil.
4:30pm: Tuna and 28 grams of almonds.
6:30pm: 2 goat shanks, 270 grams of roast potato and cabbage salad (no dressing). (see pic)
Total macros; P:175 C: 170 F: 80
Total calories: 2,280.
notes: I had to guestimate the macros with the goat as there is not much info on the net regarding goat shanks.
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Keep up the good work.
Stay strong
[quote]young n wrote:
Keep up the good work.
Stay strong[/quote]
Cheers buddy.
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Monday, 10th March 2014.
TRAINING
AM
Solo Skill & Conditioning Session
-
Agile 8 and foam roll.
-
Warmed up with some simple wall to ball passing, practiced some cone dribbling, practiced some shooting and finished off with 8 reps of 4 push-ups followed by a 25 meter sprint (walking back for recovery).
notes: Decent session. Feeling lighter on my feet, although I still definitely need to spend more time on the ball to improve my ball control. Still not āfeelingā that I have my ātouchā back yet, but Im not expecting that to come back overnight.
DIET
6:30am: BCAAs and coffee (pre-workout).
8:30am: Whey, a banana and a teaspoon of honey in my tea.
12:00pm: A quest protein bar.
3:00pm: Tuna, spinach, yellow chilli and 4 brazil nuts.
4:30pm: Low carb protein cookie.
5:30pm: An apple and 28 grams of macadamias.
7:00pm: 200 grams of grilled chicken breast, 2 cups of brown rice and cabbage salad.
Total macros: P:165 C:225 F:70
Total calories: 2,280.
notes: Hit my macro and caloric goals but I would like to decrease the snacking(see protein cookie and nuts etc). Need to be more organised with my meals.
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[quote]theBird wrote:
[quote]kgildner wrote:
Itād be interesting for me to know what your femur-to-height ratio is? Long-femured individuals such as myself usually have really shitty leverages for squatting.
[/quote]
How would I measure my femur length???
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Sorry for the late response! Yeah, sit in a chair, take a measuring tape from the hip joint (the pointy part of the hip at the side of the leg) and measure until the end of the kneecap. You can then relate this figure to your overall height. Most people seem to have femurs in the 20-25% range; Iām at 29% and it looks from your latest picture as though you might also be of long-femured kin.
Looking great, by the way! Keep up the good work!
Tuesday, 11th March 2014.
Just a quick up-date for today. Had a late night at a hypnotic show.
TRAINING
AM
āSolo skill and conditioningā
- A bunch of ball work, cone dribbling, practiced some moves and practiced some shooting. Finished off with some 350 m runs and some short hill sprints.
PM
"Pull-up/push-up Superset*
- 10 sets of 6 pull-ups/11 push-ups. Managed to get them all. Finished with 4 sets of 20 reps of band pull-aparts.
DIET
Happy with todays nutrition so I will log it in detail for future reference.
6:30am: BCAAs and coffee (pre-workout)
8:30am: whey, oats and a teaspoon of honey (post workout)
1:30pm: 5 boiled eggs(minus 2 yolks) and a quest protein bar.
3:30pm: 215 grams of grilled chicken and cabbage salad.
5:30pm: Finibar (pre-workout)
7:00pm: Snapper, sweet potato and steamed veges.
Total macros: P: 217 C: 165 F: 45
Total calories: 2,150.
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[quote]theBird wrote:
Tuesday, 11th March 2014.
Just a quick up-date for today. Had a late night at a hypnotic show.
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O_o
[quote]kgildner wrote:
Yeah, sit in a chair, take a measuring tape from the hip joint (the pointy part of the hip at the side of the leg) and measure until the end of the kneecap. You can then relate this figure to your overall height. Most people seem to have femurs in the 20-25% range; Iām at 29% and it looks from your latest picture as though you might also be of long-femured kin.
Looking great, by the way! Keep up the good work!
[/quote]
Thanks buddy. I will post the results once I do the calculations.
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[quote]young n wrote:
[quote]theBird wrote:
Tuesday, 11th March 2014.
Just a quick up-date for today. Had a late night at a hypnotic show.
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O_o[/quote]
It was one of those comedy hipness shows. Hilarious and interesting at the same time.
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Wednesday, 12th March 2014.
Hey there bird-watchers!
Todays T-Nation article regarding āmetabolic damageā has come at a good time, as lately I have been feeling tired and lethargic. Surprisingly enough, I have been happy with the energy I have in the majority of my workouts, but its just sometimes during the day at work(I work in a office situation) I feel tired and weak. Maybe that is what is to be expected when Im training 7-8 times a weeks, and perhaps I need to adapt. In terms of my progression I am feeling as strong and as fit, and I am looking as lean as I have been for a long time. Saying all that I will increase my calories by 200 for each day every 2 weeks until I start to add on too much weight. Good idea?
In other news, Im considering in getting some different protein powder. I have been using the same brand of protein powder now for a few years and I think I should change it up for health reasons. Even though its expensive Im considering either Biotests Grow Whey or Metabolic Drive. Suggestions anyone?
TRAINING
I was concerned that I was lacking energy this morning, but once I got into the gym I was feeling good.
AM
Max Effort Upper
-
Agile 8 and bike ride to the gym.
-
Floor Press.
Worked up to a working set of 5 x 100 kg. Last rep was a grinder. -
Weighted push-ups.
3 sets of 10 with 20 kgās on my back. (I wish my gym would replace the try I broke). -
Supersetted seated rows with face pulls.
4 supersets of 10 x 55 kg for the rows, and 10 x 40 kg for the face-pulls.
-Incline hammer curls.
1 sets of 10 x 17.5 kg, and 2 sets of 10 x 15 kg.
- TGUs.
3 x 17.5 kg, 2 x 20 kgās, 1 x 22.5 kg. (Next week I would like to try the barbell for the first time).
DIET
6:30am: BCAAs, a banana and coffee (pre-workout)
8:30am: Whey, oats and a teaspoon of honey in my tea (post-workout).
12:20pm: 200 grams of grilled chicken breast, steamed veges and a Quest protein bar.
3:00pm: 270 grams of grilled salmon and cabbage salad.
4:30pm: A peach and a teaspoon of PB.
7:00pm: Potato, carrot and pea stew with 1.5 cups of rice and 100 grams of lamb.
Total macros: P:210 C:215 F:65
Total calories: 2,375.
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[quote]theBird wrote:
Sunday, 9th March 2014.
TRAINING
AM
30 minute run
-
Agile 8 and a foam roll. Rolled my upper back with the rumble roller. Holy guacamole Batman!!!
-
Went for a 30 minute run at a moderate pace. Was easier than I thought.
notes: Im considering on buying one of those GPS watches so I can monitor the progression of my running, not that I plan on running too much.
DIET
8:00am: BCAAs and coffee (pre-workout)
10:00am: Whey and oats (post-workout)
12:30pm: A apple, a banana and a teaspoon of PB.
1:30pm: 175 grams of steak, a whole head of broccoli and tomato & cucumber salad with olive oil.
4:30pm: Tuna and 28 grams of almonds.
6:30pm: 2 goat shanks, 270 grams of roast potato and cabbage salad (no dressing). (see pic)
Total macros; P:175 C: 170 F: 80
Total calories: 2,280.
notes: I had to guestimate the macros with the goat as there is not much info on the net regarding goat shanks.
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[/quote]
Hey man, training is looking good. Good effort on the floor press as well, decent weight for that volume.
Was that your first time with a rumble roller? Got mine a couple of years back and it has done wonders for the back (rowing has a habit of screwing it up, particularly doing sweep as the left side of my back has developed more than the right)
[quote]Ironwarrior25 wrote:
Hey man, training is looking good. Good effort on the floor press as well, decent weight for that volume.
Was that your first time with a rumble roller? Got mine a couple of years back and it has done wonders for the back (rowing has a habit of screwing it up, particularly doing sweep as the left side of my back has developed more than the right)[/quote]
Thanks mate. I was happy with my recent floor press effort.
Ive had my rumble roller for about a year now, although I donāt use it that often as I donāt find it any more useful compared to my normal foam roller and PVC pipes. Although I have now realised that it is very effective for my upper back. Do you use it for any other body parts?
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Thursday, 13th March 2014.
TRAINING
PM
Team Football Training
- Decent session this evening. After a warm up we did some sprints from different starting positions and then we played a small sided game. We have our first practice game coming up on Saturday evening.
DIET
I overate today. I was just hungry all day. Maybe I will classify this as my ācheat dayā, and keep a watch of my calories on my traditional cheat day on Saturday when I usually plan to hit 3,000 calories.
11:00am: 6 boiled eggs (minus 3 yolks), a quest protein bar and 8 brazil nuts.
3:00pm: lamb, potato, carrot and pea stew on 1 cup of rice.
5:00pm: Tuna, banana and a tablespoon of peanut butter.
7:00pm: Gatorade (intra-workout)
8:30pm: GFs chicken cashew inlcuding 200 grams of chicken breast, 40 grams of cashews, heaps of veges and 2 cups of rice.
Total macros: P:195 C:305 F:90
Total calories: 3,005. Holy heart failure, Batman!!!
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Friday, 14th March 2014.
TRAINING
AM
Repetion Upper
-
Agile 8 and bike ride to the gym.
-
Bodyweight dips; 10, 10, 12, & 12.
-
Supersetted lat pull downs with face pulls
4 supersets; 10 x 60 kg for the latās, and 10 x 40 kg for the face pulls. -
Military press
2 sets of 10 x 20 kg, and 1 set of 10 x 17.5 kg. -
Supersetted dB shrugs with dB curls.
3 supersers of: 10 x 27.5 kg for the shrugs, 10 x 17.5 kg for the curls. -
Farmer walks.
3 walks with 47.5 kg dBs.
PM
Solo skill and conditioning
- More of a recovery session; did some basic ball work, ran laps for 20 minutes and finished off with some mobility drills.
DIET
6:30am: BCAAs and coffee (pre workout)
8:30am: whey and oats (post workout)
12:00pm: Quest protein bar
3:00pm: 240 grams of grilled snapper, 300 grams of sweet potato, broccoli and a peach.
4:30pm: An apple (pre workout)
7:00pm: GFs chicken and cashew, including 200 grams of chicken, 30 grams of cashews, lots of veges and 1.5 cups of rice.
Total macros: P:190 C:260 F:40
Total calories: 2,295.
notes: Happy to keep within my caloric limits after yesterdays blowout.
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Saturday, 15th March 2014.
FRIENDLY GAME
PM
Practice Game
This evening we had out first game of the pre-season. We managed to scrap together a team and we played a team from a lower division. We won 2-1. I scored a goal and made the assist for the second. As a team we have a lot to work on including our passing, movement and positioning. Personally I could improve on my first touch and my shielding of the ball. On a few occasions after receiving the ball I turned straight into the opposition. I need to be better of my surroundings and get better at shielding the ball. I will look to improve on that this week.
DIET
11:30am: Quest protein bar.
1:30pm: 200 grams of salmon, okra and celery salad quick pan fried in 1 teaspoon of olive oil, 4 apricots.
3:30pm: Tuna and 4 gluten free crepes.
5:00pm: Gatorade (intra-game).
6:30pm: 300 grams of mince and vegetables(70% of which is mince according to my GF) and 160 grams of gluten free pasta. And an apple.
Total macros; P:160 C:275 F:75
Total calories: 2,388.
notes: I didnāt realise pasta was so calorie dense. Either that or the nutritional information was incorrect. 160 grams of pasta was 365 calories. Does that sound right??
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Sunday, 16th March 2013.
Woke up a little sore after last nights game. Just general muscle soreness, no serious injuries. So this morning I went for a 20 minute walk and a 5 minute dip in the cold ocean to aid recovery. I considered having a rest day today, but I was feeling good by the evening so I proceeded with todays planned gym session.
I have been reading Alphaās logs recently and it has made me think I should be pushing myself a little more and not be too worried about āovertrainingā. Technically I am in preseason, so a little bit of āovertrainingā will only be good for me.
TRAINING
AM
-
Agile 8 and bike ride to the gym.
-
Barbell hip thrusts.
Worked up to 5 working sets; (5 x 70 kg) x 3, (5 x 75 kg) x 2. -
Reverse barbell lunges
3 sets of 10 x 50 kg. -
Hamstring curls
3 sets of 8 x 45 kg. -
Ab circuit.
4 rounds of; 30 swiss ball sit-ups, 10 leg raises and 20 renegade rows with 10 kg dBs.
notes: not sure if the barbell hip thrusts are too heavy for me. I feel with the heavier sets I am not feeling the right muscles and I think my technique might be altered. I might try and get a video up for you guys to assess. Also I think my knee is all good now and I should be good to start squatting again.
DIET
12:00pm: 5 egg (minus 2 yolks) omelette, 250 grams of ground beef, half an avocado, handful of spinach, and 1 teaspoon of butter and coconut oil.
3:00pm: Tuna, tablespoon of PB and a banana.
5:00pm: BCAAs (pre-workout)
6:30pm: 2 cups of sultana bran cereal, and 1 scoop whey.
8:00pm: 2 āthermomix cauliflower pizza basesā, 320 grams of ground beef and vege mix, and a sweet potato.
Total macros: P:200 C:160 F:130
Total calories: 2,725.
notes: A little over my total caloric allowance, although it is leg day and most of the food is good food. Dinner was amazing. All credit to my GF ladyBird. Those cauliflower bases are highly recommended. I have taken a picture is tonights dinner which I will post up eventually.
Good night ducklings!
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