[u]12/7/09 Tues: Fat Loss[/u]
AM Weight:
182.2 lbs
Warm Up:
Back Extension x 10
Ab Wheeler x 15
x 3 rounds
Walk on Treadmill:
45 min at 3.6 mph and 4 incline
Stretch:
Hamstring, Hip Flexor
Traps
Comments:
Traps have been stiff for past week and I’ve been avoiding really getting them loose. Hamstrings still sore from good mornings too, so stretching wass necessary.
Sleep has been poor last 2 days, ~6 hrs/night.
[u]12/7/09 Wed: Deadlifts[/u]
AM Weight:
180.8 lbs
Warm Up:
C2 Row 2x300 m
…College gym rower needs a good lube job and cleaning as it isn’t very smooth
Samson
Legs OH to V-Sit
Leg Swings
Chins
M. Snatch + OHS
Deadlift:
135x5
225x5
285x5 …misload 35/25
Halting Deadlift:
315x8
355x8 …switched to mix grip for last 3 reps
385x10 …straps+belt
Finally good deadlift workout. 385 felt light as I should be at least 20lbs under 8 rm, but I still wanted to lay down and take a nap on the gym floor after the set.
Front Squats:
135x5
185x5
225x5
255x5
275xNo Set
Beat so didn’t go after last set.
90 deg Back Ext + Farmer’s Walk:
BWx10 + Get 100lb DBs
MM Band x 15,12,15 + 2 trips to wall and back + 1 trip db away
Looped around 2 DBs to get good low fit. This was awesome. I love that band.
RC Situps:
BWx10
7kgx10x2 w/ 1 min rest
Quit
Comments:
Another poor night of sleep but I got the deadlift reps in about 2 weeks behind schedule, but shit happens.
Ate a big bag of lifesavers and a baggie full of twizzlers today at work. I wish people would just throw the crap out they don’t want at home instead of bringing it into the office.
[u]12/8/09 Thurs: Rest/Recovery[/u]
AM Weight:
183.2 lbs
Recovery:
Hot Shower
Foam Roll
Stretch -
Hip Flexor/Hamstring/Calves/Traps
Meditation:
Hemi-Sync 33 min Orientation
Fell asleep/lost consciousness near the beginning but came back about halfway through. Not focused at all but its a start after being away from it for awhile.
Comments:
Need to get more sleep. Registered for another class which will be more intense than the last couple, so not really looking forward to dealing with that.
[u]12/11/09 Friday: Upper??[/u]
…Screwed up the past 3 dates.
AM Weight:
182.0 lbs
Warm Up:
C2x3x300m
w/ some hip and back stretching
Legs OH to V-Sit
BSS Stretch
Chins
Push Ups
Ext Rot. w/ Superman
Incline BB Bench:
Barx10
1335x8
185x8
175x8
205x5
185x7,7,7
w/ 2-3 min rest
First time playing around w/ the movement. Used to touching lower and I wasn’t very patient w/ the rest breaks. Wanted to get 225 for 5, which may be pretty heavy for me.
Pull Ups:
…On square bar b/w cable machine
BWx8x3
BWx6x3
…On smith bar
BWx6x3
BWx2
= 50 total
w/ 2 min rest between sets
Round bar was much easier contrary to what I believed before about the fatter objects being easier. Next time I’ll just do them on that.
Fat BB Curl + Landmines:
Barx12+Barx16
(25/x10+25x16)x5
w/ 1 min rest b/w movements and 1 count on landmines
Wrist Extension:
45bbx9
10plate/x15,8
Comments:
Incline bench made me feel pretty weak, but I am pretty weak so its only motivation to work at it more.
I also walked out the door this morning and some girl who lives across the driveway asked me if I knew how to open frozen car doors. I told her I could pull on it until it opens, which I attempted, then I had her pull out her keys and hit unlock. The door opened right up. She was kinda embarassed.
[u]12/12/09 Saturday: P. Cleans and Sled[/u]
AM Weight:
???
Warm Up:
Jump Rope
OHS
Leg Swings
Power Clean:
135x5
185x3
205x3
225x0,1,1 …felt way too heavy
w/ <2 min rest
Might have rushed through it or some cumulative fatigue from the week. Also in Nike Frees and not oly shoes.
Sandbag Zercher Carries w/ Sled Drag:
60lb sandbag? + 90lb sled x 10 trips w/ 1 min rest between trips
1 trip = 1 apartment block, not sure on distance but probably about 40 yards.
Backward Sled Drags:
45x2 trips
70x6 trips
Comments:
Comfortable pace on everything.
Got a work Christmas party tonight that I don’t feel like going to. I feel like an asshole, but I really don’t feel like going. I doubt there is going to be booze so that is not an incentive either.
Squats tomorrow and I wonder if this will have an effect. I’ve been dropping weight too and I’m going to plan out a carb cycling plan to make sure I don’t go anorexic.
[u]12/12/09 Sunday: Squats[/u]
AM Weight:
???
Warm Up:
C2 2x300m
M Snatch + OHS
Leg Swings Side-to-Side
Back Squat:
135x6
185x5
225x5
275x5
305x3 (belt)
325x9 (belt)
Skipped last rep at 325 as it would have been iffy. Attempted a back off set at 295 after and quit after 2 reps, so pretty close to failure.
Good Mornings:
135x12
…next ones paused on pin 12
155x8x4 w/ 2 min rest
Leg Press:
200x10
300x10
400xsome
Cut it off due to pain in right groin/adductor but more directly on the side/front.
Decline Bench Sit Ups:
BWx15
25x8x4 w/ pace hallway rest
Contrast Shower/Sauna/Contrast Shower
…Constrast showers in the Winter made me a little woozy. Didn’t end on cold either.
Comments:
I guess I’m going to see what happens w/ training back squat 1 day a week w/ much lower volume than usual.
Diet has been off track I guess. No crap, just large amounts of ground beef, mixed w/ cheese and bbq sauce, which I’m going to eat more of in a minute.
And I forgot about calves but the sled dragging might fill in?
[u]12/12/09 Monday: Upper[/u]
AM Weight:
181 lbs
Warm Up:
Jump Rope
OHS
KB Snatch
Pull Ups
M. Snatch
Samson Stretch
Push Press:
Barx10
95x5
135x5
165x5
185x5
205x5 PR
w/ 3-4 min rest
Pull Ups + MM Band Ring Push Ups:
8+15x3
w/ 1 min rest between movements
Did 4+4 pull ups after but I was pretty much done. Pretty weak.
Barbell Curls:
Barx10
65x10
85x10x3 w/ 2 min rest
Last 2 reps of last set were cheated beyond decency.
Reverse Wrist Roller + DB Lateral Raises:
(Up and Down + 12/x12) x 3
w/ 1 min rest between superset
Comments:
The remainders of the X-mas party food made their way to the office today and because my office got moved across from the kitchen, I took advantage of it.
I started the day off w/ 8 eggs as usual, but instead of eating it with my apple, I single handedly destroyed a whole fruit platter.
An hour or so later, I walked in there and found a bag of the white cheese w/ peppers in it, and some crackers. I would put a slice of cheese on a cracker, walk back to my desk, eat it, then walk back and make another one. I repeated this process for an hour until I started to feel sick.
At this point, I said fuck it, its time for my mid-morning snack anyway, which would have been a shake w/ some almonds, but I had a shake w/ some cookies, sugar cookies w/ a hard chocolate swirl in them, and buckeyes, which are peanut butter balls covered in chocolate that look like a buckeye if you’re not from Ohio or never seen them. They tend to be a delicacy and there were like 6 of them, but I ate them all without seeing if anybody else wanted one.
The cookies are pretty much gone, but there is a whole fruit and veggie platter left, some ham cubes, and a lot of that cheese which I really enjoyed, that I’ll finish off tomorrow. Tomorrow is also a company presentation day where we usually get pizza ordered in too.
Then next Monday we have what is called “Goody Day”, which is another company sponsored eat a ridiculous amount of crap until you are non-functional then go back to your desk and take a nap. A coworker even went home last year afterwards because he ate so much he got sick.
On top of all that, Kroger had top round fillets for $2.50/lb which I loaded up on and I just cooked 2lbs of bottom round yesterday.
I dropped a bit of fat/water weight, 5.6lbs in 12 days without too much hullabaloo, but what to do. I think I’m going to try to pull it together, but pizza, cheese and crackers, a fruit platter, and whatever other ridiculousness next week might prove too big a temptation.
[u]12/15/09 Tuesday: Damage Control[/u]
AM: Captains of Crush:
Trainerx5,10
1x5x3
Trainerx5,10
…I got them so I might as well use them. Right hand is weaker.
Wait for Treadmill:
(15 ab wheel + 12 100lb back ext machines ) x 5
Walk:
4-4.5 incline at 3.5 speed for 40 min
Comments:
Somebody’s wife made more cookies so there was another plate in there today. I ate every single one within 10 minutes of the plate making its appearance.
I had pizza for lunch too.
I don’t know what I’ll do if there is more cookies in there tomorrow, but I’m hoping people get the idea if they bring in food, it better be eaten or else it will be gone.
Weight bumped up to 193 w/ shoes on, which may be good for deadlifts tomorrow.
12/16/09 Wednesday: Deadlift + Front Squat
@ College Gym
Warm Up:
C2 2x300 m
Squat Sit and Bounce/Calve Bounce
Legs OH to V Sit
Samson Stretch
M. Snatch + OHS
Leg Swings
Deadlift:
135x5
225x5
275x5
Halting Deadlift:
315x8
365x8 (Switched to Mixed Grip at Rep 6)
405x8 (Straps and Belt) PR
w/ 2 min rest on warm ups, 3-4 min rest on work sets
Had a couple reps left but it is hard to breathe with a belt and pulling something relatively heavy. I guess I’ll get used to that.
Front Squat:
135x5
185x5
225x5
255x5
275x5 PR
w/ 3 min rest and a long pee break between 255 and 275
MM Band Back Ext + Farmer Walk:
12+trip and back x 5
w/ 1 min rest between movements
Comments:
Another tray of f-ing cookies. I’m burned out and only ate like 2.
Back to PR’s and I’ll try to let it ride for a good 4 weeks at least then deload.
Noticing some acne on my upper back and a couple zits on the right side of my face. May be due to dryness from it getting cold. It also might be from Metabolic Drive if I have an allergy to hazelnut, but I’m keeping good data this time and if it gets any worse I’ll cut out the hazelnut and see if it clears up.
Shitty food last couple days left me backed up a bit w/ some butthole problems. Going to up the veggies and clean out hopefully.
Skipped abs and calves in attempt to keep gym time down, which I’ll make up for whenever I get time.
Congrats on the front squat PR! Strong(er)
Thanks as always whup.
[u]12/17/09 Thursday: Rest [/u]
Static Stretch
Hip Flexor
Hamstring
Trap
Lat
…Lower/mid traps are knotted up
Comments:
Feel decent, except for right after work when the DOMS kicked in, but stretching got it out.
Don’t know why I even log it?
[u]12/17/09 Friday: Weak [/u]
Warm Up
Usual w/ Full Body
Bench:
135x5
185x5
225x5
245x3
265x5 (…butt off bench on last rep/no spotter)
Comments:
My head wasn’t there. Did a set of DB incline after then hit the road. This is typical for a Friday where I haven’t got much sleep.
Make it up tomorrow then squat Sunday.
[u]12/20/09 Sunday: Weak Again [/u]
Warm Up
Usual
Back Squat:
135x5
185x5
225x5
275x5
305x5 w/ belt
335x6,4 w/ belt
Wanted at least 8 but I sunk a rep a little too deep and was slow coming up and finished the set. Next set was equally poor.
Pin Paused Good Mornings:
135x10
185x10x2
BSS:
50x10/
Comments:
Averaged about 12 hrs a sleep friday and saturday night and hence got up late. Barely got to the base gym before it closed so cut it short.
Cruising until the New Year then hitting it hard again w/ 5s.
Also planning a trip to Peru for after this project at work is finished. Should be 12-16 weeks and I would love to say fuck it and just take off, but I don’t think that would fly.
[u]12/21/09 Monday: Quick and Dirty [/u]
Warm Up
J. Rope
Dislocates
KB Snatch 44x10/x2
OH Squat 85x10x3
Push Press:
85x6
135x5
155x5
175x5
195x5
208x4.5 …so close
Pull Ups:
BWx5
BWx10x3
First set was solid. Second set I rested at 6 or 7 in the hang. Next set I rested at 5 or so in the hang and barely got the last one. I used to be able to do maybe 22 solid pullups when I was climbing, but I was also 30lbs lighter. I would like to get back up there and I’ll probably train it after the new year.
Comments:
Chowed down at work today. Ate a bunch of cookies too. I’m thinking I’m not getting enough carbs as I feel decent as when I’m eating stricter I feel like being a mean and nasty person.
Also sleep was solid this weekend and I’m going to try and get back in the habit of getting in bed by 10 or 11 and sleep by 12, for a solid 7-8 hrs which I haven’t been too good at.
[u]12/28/09 Monday: Week 1 Day 1 [/u]
Warm Up
C2 Rower
Some Other Stuff
Back Squat:
135x5
225x5
275x5
315x5x5 w/ 4 min rest (last set belted)
Reset to 315 and +5lbs/week until stall.
Paused Back Squat:
225x5
255x5x4 w/ 4 min rest
Standing Smith Calves:
135x12
225x12
275x11+8 (RP)
w/ 1.5 min rest/set and 10 breaths for RP
Roman Chair Situps:
BWx12 (full range)
4kgx12
25x8x2
25x6x1
Static Stretch:
Band Hamstring 15sec/
Quad Death Stretch 15sec/
Calf PNF Straight and Bent Leg 15sec/
Band Hamstring 15sec/
Quad Death Stretch 15sec/
Comments:
Time to stop putzing around. I reset squats and instead of trying to figure out whatever assistance to do, I’m just going to do pause squats, maybe some partials, or heavy walkouts after 5x5 across. I’ll stick w/ the pause squats for the next 4 weeks then maybe change it.
Fattened up nicely over X-mas, got drunk a couple nights, and deadlifted X-mas day which was shitty and I didn’t bother to log it. I’m considering it a deload.
Stretching was excellent which I was neglecting and will no longer.
Experimented w/ squatting ‘backwards’ in the rack not facing the mirror and it is a dual rack-ed rack so I still backed the weight so which made 315 feel heavier than it should have. Did the last 2 sets regular and noticed I was tighter in the bottom but I lift my chest too soon. Did the pause squats backwards and I found a good position relatively quick.
[u]12/28/09 Tuesday: Week 1 Day 2 [/u]
AM Weight: ?
Hrs Sleep: 6.5
AM: CoC Gripper
Trainer-5,10,10
#1-8,8,8
Trainer-10,15
#1-5,5
Warm Up
Chins
Ext Rot w/ Superman
Bench Press:
135x5
185x5
225x5
260x5x5 PR w/ 4-5 min rest
Technically a PR as I skipped 260 and went after 265 for 5x5 which I never got either. Semi-reset. It felt heavy but the reps were quick enough.
Incline DB Press:
75x10,8,4 w/ 3 min rest
Too heavy, wanted 3x10 and maybe took the first set too far and couldn’t get the rest.
DB Rows:
75x12
120x10/
120x18(R),9+8(L) (straps) w/ 2 min rest
Use Left side at start of all reps.
Fat Bar BB Curls + Delt Raises:
1 warmup set
(20/x10+15x10)x3
(20/x10+15x8)x2 w/ 1 min rest b/w movements
Curls felt easy enough to move up and delt raises were too heavy to get 5x10
Comments:
Shoulder was slightly agitated.
Add in plate raises and crucifixes for direct delt work.
…My log needs to be more notes to self and less retarded comments.
[u]12/30/09 Rest [/u]
Carb Cycling Plan:
…Got the Troponin Nutrition Macro Guidebook from Elitefts and used it to lay out a carb cycling plan. I used 175lbs as the calculatation weight which is my temporary goal…
High Days:
450g cho
200g pro
min fat
=~2600 kcal
Med Days:
150g cho
250g pro
60g fat
= ~2140 kcal
Low Days:
min cho
250g pro
90g fat
= ~1990 kcal
Protein Sources: chicken, top round, tuna, whey, and salmon and whole eggs on high days.
Carbohydrate Sources: brown rice, sweet potatoes, oats, occasionally couscous
Fats: almonds, cashews, natural peanut butter, olive oil, fish oil, and coconut oil.
Veggies: cauliflower, apples, brocolli, green beans, asparagus, and artichoke hearts for veggies
Starting w/ 2 high on squat and deadlift days, 2 med on upper days, and remainder lows days.
There will be some additionally calories from trace fats and cho that are not accounted for on high and low days.
The calories looked really low so I added 20g fat on medium and low days to the recommended.
I really don’t feel like logging my kcal as it is a pain in the ass, but I will do it for the time being and probably come up with static meal plans for the coming weeks to make the time management easier.
Comments:
Pretty sore, especially quads, adductors, and upper back, w/ a bit in the upper chest.
I’ll be logging kcal and compliance to keep things on track.
[u]12/31/09 Thursday: DL [/u]
Warm Up:
C2 Rower
Legs OH to V-Sit
Samson Stretch
Trap Stretch
M. Snatch + OHS
Deadlift:
135x5
225x5
275x5
Halting Deadlift:
325x8
375x8 (straps)
415x8 (belt + straps) PR
Felt easy enough and probably had a couple more in me. I’ll be happy if this keeps going up. I’ll be more happy if it carries over to conventional sets of 5.
Front Squat:
135x5
185x5
225x5
260x5
280x4
Skipped last rep due to not being sure if I could get it.
90 deg Back Ext + Farmers’ Walk:
BWx10 + got 100lb dbs
MM Bandx15,14,13,12 + 1 down and back trip returning dbs last trip
Back was pretty painful after this so I skipped calves and KTEs. This was also due to some time constraints as the gym closed early.
Comments:
Made friends w/ Rob, who was the guy who previously done the deed of yelling at me for deadlifting. Friendly guy and we bullshitted while I deadlifted. He also told me I could make as much noise as I want because his boss was not in. This attracted the attention of another old guy in there who has started strength training and he came over and joined in, therefore I had a 2 man cheering section for deadlifts. I would have preferred 0, but there was a certain amount of pressure that did help.
This fucked up my front squats as Rob was generally trying to kill time at work and was very conscientous of the fact I was trying to lift and took off after deadlifts, while the other guy hung around and generally distracted me from front squats.
I turned 26 today, too. I want to do something other than go out and drink, but the options are rather limited. If I had any brains, I would have took off X-mas day and flown somewhere where I could sit on a beach, get some sun, maybe fish, and sip on a couple beers. Thats how I would have liked to spend my birthday.
[u]12/02/09 Saturday: Upper [/u]
Warm Up:
C2 Rower
Randomness
…Sore and tight
OH Press + Pull Ups:
Barx10+BWx5
95x8+BWx5
(135x5+BWx5) x 10? w/ 1 min rest b/w movements
Lost count but I’m pretty sure I did at least 10, probably more. Cleaned the 1st press to shoulder.
Fat Bar Curls:
Barx10
15/x10
25/x10
30/x8
w/ 2 min rest
Fat Bar Reverse Curls:
Barx10
15/x10
w/ 2 min rest
Recovery: Squats + 45 Deg Back Ext
Barx10+10
135x10+10
Recovery: C2 1000m
4:07 easy pace
Comments:
Coming off what pretty much turned out to be a pretty solid full day hangover yesterday.
Still feel pretty wrecked and I will foam roll and stretch later.
[u]1/3/09: Sunday Rest [/u]
Carb Cycling Plan II:
…Continued from Above…
Eat 6 times per day:
Breakfast
Snack/Mid-Morning
Lunch
Snack/Pre-WO
Post WO
Dinner
High Days:
6 meals w/ 75g carbs and 40 g protein
-33g protein from 200g/6 rounded to 40 for simplicity
Med Days:
4 meals w/ 15g fat and 40g protein
3 meals w/ 50g carb and 40g protein (Breakfast, Pre and Post Workout)
Low Days:
6 meals w/ 15g fat and 40g protein
Makes it simple, now I just need to figure out exactly what 75g carbs and what 40g of protein is. I already know it a smaller serving of meat than what I’ve been eating, but I can deal with it. I cooked a beer can chicken today and ate about half of the fattier pieces to try and save the breast for this week.
I’ll let it ride as I’m not in a hurry to drop weight but would like to lean out a bit before I try to come back up to my current bodyweight leaner.
Starts tomorrow.