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The Determinationator Part I – 19 Week Training Log (After a 3 Month Break & Losing 13lbs)

by Travis Hlavka

Ok, here is the complete unabridged log of my return to the lifting of heavy thangs after a 3 month layoff from lifting (which caused about 13lb drop in bodyweight too).  IT’S REEEALLY LONG!  I cleaned it up a lil bit, but… holy crap!… That’s a lot of entries.  So it’s a complete mess honestly.

SO… IF YOU ACTUALLY READ ANY OF THIS AND HAVE ANY QUESTIONS LET ME KNOW IN THE COMMENT SECTION.

ALSO… Like a lot of things… I’ll be putting out a post on exactly what I eat and and when and all that jazz.  It’s nothing complicated and I don’t keep track of any specifics like protein/carbs/fat or calories.

Future “Training” logs will be at Strength Whore™ (Click here for weeks 20 – 27)

At this time (Oct 28, 2012)… here are some stats from my current workouts:

Open in YouTube
Bench: 315lb – ish (I still hate bench. haha)  
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====================NEW WEEK – 1======================
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Monday April 30, 2012

The Re-Beginning of My Powerlifting Journey – 500lb Squat – 600lb Deadlift by 2013

SUPPLEMENTS:

Biotivia’s BioForge Pro Max Phase II
Biotivia’s Bio Span+ (antioxidant).  
Protein Powder (Random mix of stuff I had left over from TrueNutrition)
Multi vitamin
Fish oil

This is a big test to see how quickly I can get back to where I was. 

FOODS FOR THE DAY:

I am not doing anything special except remembering to eat regularly and getting at least 3 servings of protein/day.  (I prefer to get 4-5 servings).  

Also, If I remember, I’ll actually document what I’m eating.  I am not going to figure out calories or protein/carbs/fat because that is a big pain in the ass and I don’t have time for that anyway.

During the week what I eat is fairly basic.  Usually some granola/raisins/protein powder with water for breakfast.  Protein drink for mid morning.  Lunch is some veggies and/or fruit and steak or fish or eggs (or a combination).  Afternoon snack is protein.  Dinner is usually more steak or fish or eggs (or a combination).

From Friday to Sunday I rarely care what I eat.  Most times it involves a lot of bacon/pizza/candy, and other delicious stuff.

WORKOUT: (My New/Old Workout Routine)
I took an old Madcow 5×5 intermediate routine and basically cut the maxes in half or more.  (So my schedule now is Mon/Wed/Fri)  It was an amazingly pretty easy workout so I’m stoked about that (because the few times I worked out in the last couple weeks was pathetic)

So here is what my sad program looked like tonight…  (I round up/down accordingly)

Exercise            Reps    lbs    
Squat    
                            5        102
                            5        129
                            5        157
                            5        184
                            5        212
Bench    
                            5        81
                            5        103
                            5        125
                            5        147
                            5        169
Bent Rows    
                            5        55
                            5        70
                            5        85
                            5        100
                            5        114
Abs – 3 Supersets – Decline (almost upside down) situps 13 reps, Hanging leg raises 7 reps

THOUGHTS FOR THE DAY:
Went to the ghyme at 20:14 tonight.  It was great.  had spreadsheet….. goal.  agenda.  friends.

So what I’m gonna do is document my progress and include my weight gain/loss.

This is not scientific in any way so bla bla bla, I just want to have it down in writing.

Two weeks back I was around 166lbs which is 10-13lbs less than my normal weight.  So I’m gonna use that as my starting point since I’ve only worked out a handful of times since then.   (Update:  I weighed myself and I am actually now at 170lbs)

====================================================
Tuesday May 1, 2012

No workout today.  Duh.  However, starting next week I may begin a light stretching program and maybe 9 minutes 99 seconds of skippin rope.  (I never do more than 10 min of jumping rope, and we all know that 9 min, 99 sec is not equal to 10 min…. Right? 😉 )

====================================================
Wednesday May 2, 2012

Definitely need to get better about writing down what I’m eating.  Not for me, but thinking some people might like to know.

Here’s today’s menu as I remember it… haha

FOODS FOR THE DAY:

Breakfast:  Lil granola/raisins/protein powder with water.  (I do NOT drink milk.  BLECH)
Snack:  Protein + water
Lunch:  1 piece of fish and 1/3 of a 4 egg omelet
Snack:  Big salad with feta cheese and oil/vinegar
Later snack (kinda pre workout. 1 hr before lifting):  Chunk of steak and handful of granola washed down with protein drink.
Post wkout:  Protein drink  (Wasn’t hungry at all)

WORKOUT:
In the past, Wednesday on Madcow’s 5×5 was my “easy” day.  Even though it’s deadlift day.  I won’t say it was hard, but WTH!… Only went up to 290lbs on deads and it felt a lot heavier than it should have.  And, I should have finished with 330, but because I’ve overdone it in the past when returning to strength training, I decided to be sooper smurt and not go up.

Also, I discovered today that my lung capacity and my ability to use the valsalva maneuver really needs help.  I only had 2 sets of deadlift where I could do all 5 reps without needing a breath.  In the past I could do reps with 500lbs and didn’t need a breath.  That’s a bit frustrating.

Exercise            Reps    lbs    
Squat    
                            5        102
                            5        129
                            5        157
                            5        157
Incline Bench    
                            5        45
                            5        55
                            5        65
                            5        74
Deadlift    
                            5        204
                            5        247
                            5        290
                            5        290
Abs – 3 Supersets – Decline (almost upside down) situps 13 reps, Hanging leg raises 7 reps

====================================================
Thursday May 3rd, 2012

FOODS FOR THE DAY:
7:45 Smoothie – Mixed greens and 1/2 apple and Protein
10:15  Chocolate chip muffin and Protein
11:40  Banana
13:40  BIG salad with strips of steak  (ARLLLL)

====================================================
Friday May 4rd, 2012

FOODS FOR THE DAY:
Didn’t mark down times today, but basically here’s the breakdown…

Breakfast:  Smoothie – Mixed greens and 1/2 apple and Protein
Snack:  Protein
Lunch:  BIG salad with strips of steak  (ARLLLL)
Post wkout:  BIG salad with strips of steak  (ARLLLL)
Snack:  Protein
Dinner+:  Steak, Beers, then pizza

WORKOUT:
Worked out earlier than normal today.  Around 2:30pm.  Was really light so I didn’t really rest at all.  Just powered through it.

Exercise            Reps    lbs    
Squat    
                            5        102
                            5        129
                            5        157
                            5        184
                            3        217
                            8        157
Bench    
                            5        81
                            5        103
                            5        125
                            5        147
                            3        174
                            8        125
Bent Rows    
                            5        55
                            5        70
                            5        85
                            5        100
                            3        117
                            8        85
Abs – 3 Supersets – Decline (almost upside down) situps 13 reps, Hanging leg raises 7 reps

====================================================
Weekend May 5-6, 2012

Didn’t really eat enough and drank too much beer, but oh well.  Had everything from Arby’s roast beef sandwiches to fruit, to beef fajitas and black beans and spanish rice.  ARRLLL.  

Plus, I started the 91 day challenge (13 Fridays) Pound O Bacon Friday.  Which I highly recommend.  But I am not a doctor so you should never listen to me.

====================================================
====================NEW WEEK – 2======================
====================================================
Monday May 7th, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens and 1/2 apple and Protein
Snack:  Banana
Lunch:  BIG salad with strips of steak  (ARLLLL)
Snack:  Apple and Protein
Dinner (kinda pre workout. 1 hr before lifting):  Apple, 2 carrots, steak  (ARLLLL).
Post wkout:  Protein drink and banana  (Wasn’t hungry at all)

WORKOUT:

Exercise    Reps    lbs    
Squat    
                    5        108
                    5        137
                    5        167
                    5        196
                    5        225
Bench    
                    5        83
                    5        106
                    5        129
                    5        151
                    5        174
Bent Rows    
                    5        58
                    5        73
                    5        89
                    5        104
                    5        120
Incline Curls    3×8                25
Dips    3×8                –
Abs – 3 Supersets – Decline (almost upside down) situps 13 reps, Hanging leg raises 7 reps

THOUGHTS FOR THE DAY:
I am starting to bump my weights up a bit more than is “scheduled” on my spreadsheet.  Still can’t believe how out of shape I am and how un-light the weight I used to warmup with feels now.  DOH!

Starting to get my feet back under me and I’m stoked about being back on track.  Can’t wait for the next 6-8 weeks!

====================================================
Tuesday May 8th, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens and 1/2 apple and Protein
Snack:  Protein
Lunch:  BIG salad with strips of steak  (ARLLLL)
Snack:  BIG salad with strips of steak  (ARLLLL)
Dinner:  1/2  Apple, 2 carrots, steak  (ARLLLL).
Late snack:  Cooked up a 6 egg omelet and ate maybe 1 egg worth with and a chunk of fresh mozzarella cheese and 1 orange

WORKOUT:
4:56 min of Jumping rope
20 min of stretching

THOUGHTS FOR THE DAY:
Decided I am going to start going in on my “off days” to do some stretching and jumping rope and will probably add in light assistance exercises next week or the week after.

Even though I hate cardio, I really enjoy jumping rope because of the coordination aspect.  I’ll detail my normal routine for jump rope at another time.  (It’s real basic, but fun and works on coordination).  For now I am just screwin around for a short time to get my rhythm back.

Also, I am not stretching hard.  I am going very easy and will work my way to more flexibility slowly.  I had a problem in the past with my flexibility hindering my lifting.  You really need to keep your flexibilnessness in line with your strength training or you are just asking for injuries.  I wrote a blog about it here.

====================================================
Wednesday May 9th, 2012

FOODS FOR THE DAY:

Today was crazy busy…. Cuz I made it that way.  But that means I had a snack around 10:30am and then forgot to eat till 2:30pm.  Ooops

Breakfast:  Smoothie – Mixed greens + 1/2 apple + Berries and Protein
Snack:   Protein and Chocolate/Chocolate chip muffin  ARRLL
Lunch:  Huge salad with about 2 eggs from the omelet I made last night
Snack:  Banana and some carrots (I don’t normally mix fruits and veggies)
Dinner:  (About 1 hr before wkout)  Huge salad with about 2 eggs from the omelet I made last night.  And I had a small handful of granola before I went to the ghyme.
Late snack:  Protein powder and a cookie

WORKOUT:

Exercise            Reps    lbs    
Squat    
                            5        108
                            5        137
                            5        167
                            5        167
Incline Bench    
                            5         46
                            5         56
                            5         66
                            5         76
Deadlift    
                            5         209
                            5         253
                            5          298
                            5         342

Inc Dbell Flyes    3×8        25lbs
Lat Pulldowns    3×8        105lbs

Abs – 3 Supersets – Decline (almost upside down) situps 13 reps, Hanging leg raises 7 reps

THOUGHTS FOR THE DAY:

Well well well… Note to self… Don’t eat a giant salad with eggs 45 min before you workout.  Didn’t sit too well.  Speaking of sitting, after I got to the gym I spent about 15 minutes “sitting” trying to “make room” for everything to digest.  

Luckily, even tho I wasn’t feeling that hot, I was able to make it through my workout and 340lbs on deadlift didn’t feel too terrible.  (Uhhh, yeah, I know…. It’s pathetic compared to what I was finishing with in December 2011, but I’m ramping up slowly for now so I don’t kill myself).

====================================================
Thursday May 10th, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens + 1/2 apple + Berries and Protein
Snack:  Protein and banana
Lunch:  Flounder and big salad and a cookie
Snack:  Protein mixed with granola and water and raisins.  The I was still hungry so ate a big salad and a cookie
Dinner: Carrot and 2 flounder fillets
Late snack:  2 tomatoes, 2 habaneros, 1 orange, teaspoon of almond butter, 3 mini laffy taffy’s

WORKOUT:
Jump rope:  100 regular, 25 one leg, 100 alternating 2 jumps per leg, 25 crossover, 25 backwards, 100 regular
20 min of stretching
                            

THOUGHTS FOR THE DAY:
After the lil wkout stretch today I was freaking starrrrving!!!!  Haven’t been that hungry in a while.  And about 45 min after the workout and eating I was super tired.  (Food might have contributed, but I really don’t feel blood sugar crashes as tiredness).

I think my body might be rejecting the jumping rope.  HAHA.  Hope not cuz I really like the coordination part of it and it’s the only reason I actually do it.  I’ll be doing doubles again soon.

====================================================
Friday May 11th, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens + 1/2 apple + Berries and Protein
Snack:       Protein and banana
Lunch:         Eggs
Snack:  Russian sandwiches
Dinner:  Russian + 3 beers
Late snack:  Protein

WORKOUT:  N/A

THOUGHTS FOR THE DAY:
Didn’t get my workout in today because I went to a Russian banya (like a sauna but better) with some friends.  Was AWESOME!!!  Then we did some shopping at the Russian shops and had a quick sandwich and then went home and had dinner and a few beers.

Was an awesome day!!

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Saturday May 12th, 2012

FOODS FOR THE DAY:

Breakfast:      Granola and protein mixed in water (Pre workout)
Snack:       1 lb bacon (Post workout)
Lunch:         Banana
Snack:  3 small Red Bull’s and a Butterfinger candy bar
Dinner:  Few carrot slices and small rib-eye steak
Late snack:  Protein

Exercise            Reps    lbs    
Squat
                        5        105
                        5        135
                        5        160
                        5        185
                        3        235
                        8        165
Bench    
                        5        95
                        5        105
                        5        135
                        5        155
                        3        185
                        8        135
Bent Rows    
                        5        65
                        5        75
                        5        95
                        5        104
                        3        130
                        8        95
Straight arm standing pullover        3×8                60
Close Dips    3×8

Abs – 3 Supersets – Decline (almost upside down) situps 13 reps, Hanging leg raises 7 reps

THOUGHTS FOR THE DAY:
Workout this morning felt great.  Went in at 9:30am.  I normally don’t like morning workouts, but needed to make up for skipping Friday.  Plus, everything is starting to feel lighter and I’m increasing.  BUT…. I’m still not even close to lifting what I was before.  It’s coming back quickly slow.  haha.  

Each week (and sometimes each workout), I’m increasing weights a bit more than prescribed by the Madcow 5×5 routine.  

Also, I am not using a belt during deadlift or squat because the weight is low and I want to get my back strong again.

====================================================
Sunday May 13th, 2012

FOODS FOR THE DAY:
Breakfast:  Granola and protein with water
Snack:  Apple
Lunch:      Banana
Late Snack:  2 pizza pockets, 1 pack of wonka shockers candy, 2 packs of sour skittles, york peppermint patty
Late Dinner:  2 small egg & steak burritos  

THOUGHTS FOR THE DAY:
Spent the day doing yard work, shopping, cleaning, putting together a protein order, reading, and preparing my 100 day challenge.  Pretty lame day overall but I did get some stuffs accomplished I spose.

====================================================
====================NEW WEEK – 3======================
====================================================

Monday May 14th, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, 1/2 apple and Protein
Snack:       skipped
Lunch:         Big salad and small egg & steak burrito
Snack:  Protein
Dinner:  Big salad and small egg & steak burrito
Late snack:  Protein

WORKOUT:
Exercise            Reps    lbs    
Squat    
                            5        142
                            5        165
                            5        189
                            5        213
                            5        236
Bench    
                            5        111
                            5        130
                            5        148
                            5        167
                            5        185
Bent Rows    
                            5        69
                            5        80
                            5        92
                            5        103
                            5        114
Incline Curls    3×8        25
Dips    3×8        

Abs – 3 Supersets – 14 Lying leg twist things (Lie on back on the floor.  Legs straight up.  Lower legs to left, then back to top, then to right), Decline (almost upside down) situps 7 reps, Hanging leg raises 7 reps, 14 russian twists on decline with 25lb plate

THOUGHTS FOR THE DAY:
Forgot to update my weights on bent over rows.  Whoops.  Overall a great workout again and I am still feeling good.  Going to take it up quite a bit on Friday.

Also, I decided to try something new with the “Set Interval %”.  While the weights are still light, I am going to increase the overall volume by setting the “Set Interval” to 10% this week.  Then each week I increase my weight, I am going to bump up the set interval 1%.  This should work great since in 5 more weeks I’ll be back to some respectable weight and having big jumps in weight between sets will make a heavy last set better.

If you don’t know what “set interval” is, here is the definition straight from Madcow….
“Set Interval is the percent change between sets based on the top set of the day for a given exercise. The lower this value the less space between sets (i.e. higher workload and more density) the greater the possibility of fatiguing too soon and limiting progress (i.e. fewer weeks of progression or too weak for high performance on top sets)”

====================================================
Tuesday May 15th, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens + 1/2 apple + Berries and Protein
Snack:  Protein
Lunch:  Garlic Beef from Young’s restaurant.  ARLLL
Snack:  Protein and leftovers from lunch
Dinner: Flounder and Protein
Late snack:  3 eggs

WORKOUT:
Jump rope:  100 regular, 25 one leg, 100 alternating 2 jumps per leg, 25 crossover, 25 backwards, 100 regular
20 min of stretching
                            

THOUGHTS FOR THE DAY:
I’ve been drinking a LOT of water lately which I guess is good.  I probably go through about a gallon during the day and then I don’t know how much in the evening.

====================================================
Wednesday May 16th, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, 1/2 apple and Protein
Snack:       Protein
Lunch:         Big salad and small and protein
Snack:  Protein, Big salad and egg & steak burrito
Dinner:  Powerbar and Halibut (preworkout)
Late snack:  Protein and 1/2 powerbar (post workout)

WORKOUT:
Exercise            Reps    lbs    
Squat    
                        5        142
                        5        165
                        5        189
                        5        189
                        
Incline Bench    
                        5        55
                        5        63
                        5        71
                        5        79
                        
Deadlift           
                        5        240
                        5        275
                        5        309
                        5        350
                        
Inc Dbell Flyes  3×8        25
Lat Pulldowns   3×8        120

Abs – 3 Supersets – 14 Lying leg twist things (Lie on back on the floor.  Legs straight up.  Lower legs to left, then back to top, then to right), Decline (almost upside down) situps 7 reps, Hanging leg raises 7 reps, 14 russian twists on decline with 25lb plate

THOUGHTS FOR THE DAY:
Wow, still having moments of extreme sleepiness during the day.  Maybe I’m sleeping too much, because that’s what usually happens when I sleep too much.  Unlike most people, I actually don’t need lots of extra sleep when working out.  Plus, right now I’m still not even really doing what I would call “working out” because the weights are still reeeally low.  Hopefully this is just a temporary side effect of the Biotivia and will go away.

====================================================
Thursday May 17th, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, 1/2 apple and Protein
Snack:    Protein
Lunch:    Big salad and halibut
Snack:  Protein and Powerbar (preworkout)
Dinner:  
Late snack:  Protein

WORKOUT:
Jump rope:  100 regular, 25 one leg, 100 alternating 2 jumps per leg, 25 crossover, 25 backwards, 100 regular
About 12 min on speed bag
30 min of stretching

====================================================
Friday May 18th, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, 1/2 apple and Protein
Snack:       Protein
Lunch:         Big salad and small egg & steak burrito
Snack:  Protein, Big salad and small egg & steak burrito (preworkout)
Dinner:  (post workout)  1lb bacon, Shocktarts candy, Lemonheads candy
Late snack:  none

WORKOUT:
Exercise            Reps    lbs    
Squat    
                            5        142
                            5        165
                            5        189
                            5        213
                            3        255
                            8        189
Bench                            
                            5        111
                            5        130
                            5        148
                            5        167
                            3        190
                            8        148
Bent Rows                            
                            5        78
                            5        91
                            5        104
                            5        117
                            3        133
                            8        104

Standing pullover          3×8        60
Dips                            3×8        –
                            
Abs – 3 Supersets – 14 Lying leg twist things (Lie on back on the floor.  Legs straight up.  Lower legs to left, then back to top, then to right), Decline (almost upside down) situps 7 reps, Hanging leg raises 7 reps, 14 russian twists on decline with 25lb plate

~20 min of stretching

THOUGHTS FOR THE DAY:
Felt pretty good today.  Increased squats about 10lbs more than prescribed.  So far so good.

====================================================
Weekend May 19-20, 2012
Saturday:  At a couple steak and egg burritos and about 7 soft tacos from Taco Bell.  Also had way too many beers.  haha
Sunday:  Biscuits and gravy for breakfast.  Some protein, and a couple steaks.  

Overall, it was a good weekend.  

On weekends I eat whatever, whenever!  POW!

====================================================
====================NEW WEEK – 4======================
====================================================
Monday May 21, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, 1/2 apple and Protein
Snack:       Protein
Lunch:         Big salad and halibut
Snack:  Protein
Dinner:  (couple hrs before wkout) Big salad and halibut
Preworkout snack:  Powerbar
Late snack:  Protein (post wkout)
Late late snack:  Protein

WORKOUT:
Exercise            Reps    lbs    
Squat    
                            5        135
                            5        165
                            5        190
                            5        215
                            5        265
Bench    
                            5        105
                            5        120
                            5        145
                            5        165
                            5        190
Bent Rows    
                            5        65
                            5        95
                            5        105
                            5        115
                            5        140
                            
Incline Curls            3×8        25
Dips                        3×8        

Abs – Starting back up with the turantulas and sprainers.  I’ll put up some pics.  Awesome for core strength!!
        Turantulas – A lot.  haha, need to count steps I walked with my hands
        Sprainers – 1x7reps, 2x3reps

THOUGHTS FOR THE DAY:
Was feeling a lil off for this workout, but I powered through it.  Increased squats again by 10lbs.  Felt much heavier than it should have.  That could be because I forgot to adjust my set interval percentage to 11% so the volume is high right now.

My abs are probably gonna be really sore.

====================================================
Tuesday May 22nd, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens + 1/2 apple + Berries and Protein
Snack:  Protein and small amount of delIcious buffalo chicken and cheese inside
Lunch:  Big salad and rest of delIcious buffalo chicken and cheese inside
Snack:  (preworkout)  Salad, protein drink, and 1/2 powerbar
Dinner: (postworkout)  Protein drink and steak and a no bake cookie
Late snack:

WORKOUT:
Jump rope:  100 regular, 50 each leg, 200 alternating 2 jumps per leg, 50 backwards, 100 regular, 15 doubles
15 min speedbag work
3×7 upside down abs with 10lbs behind head
20 min of stretching
                            

THOUGHTS FOR THE DAY:
My abs are suuuper sore, but I am happy about that.  The jumping rope is getting easier and more fun because I can do more doubles in a row like in the past.  Weeeeee

Also…. Here’s a lil story about my time at the ghyme today….

====================================================
Wednesday May 23rd, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, 1/2 apple and Protein
Snack:       Protein
Lunch:         Carrots and halibut
Snack:  Carrots and halibut
Dinner:  1.5 Powerbars and protein (preworkout)
Late snack:  Protein and small piece of ribeye steak (post workout)
Before bed:  Slow protein

WORKOUT:
Exercise            Reps    lbs    
Squat    
                        5        148
                        5        178
                        5        205
                        5        205
                        
Incline Bench    
                        5        55
                        5        65
                        5        70
                        5        85
                        
Deadlift            5        240
                        5        275
                        5        315
                        5        365
                        
Inc Dbell Flyes  3×8        30
Lat Pulldowns   3×8        135

Abs:  Only did a couple sets of Unstanding twisting humdingers today because my abs are soooo trashed still.  (Pic)

THOUGHTS FOR THE DAY:
Was really happy that my back and core held up for deadlift.  I am sooo sore in my abs and my back is pretty sore from Monday’s killer core wkout.

Just did a bit of stretching.  About 15sec per stretch.

Really dissapointed that my grip has gotten weaker.  I couldn’t even do 365 on deadlift 5 times overhand.  (Only got 3 reps before going mixed grip. Dammit)

====================================================
Thursday May 24th, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries,
Snack:       Protein
Lunch:         Carrots and ribeye steak
Snack:  Protein, carrots, small ribeye steak (preworkout)
Dinner:  
Late snack:  Protein

WORKOUT:
Jump rope:  100 regular, 25 one leg, 100 alternating 2 jumps per leg, 25 crossover, 25 backwards, 100 regular
About 12 min on speed bag
30 min of stretching

====================================================
Friday May 25th, 2012

FOODS FOR THE DAY:

Breakfast:      3 eggs
Snack:       Protein
Lunch:         Small steak
Snack:  Protein and powerbar (preworkout)
Dinner:  (post workout) Protein,  1lb bacon
Late snack:  none

WORKOUT:
Exercise            Reps    lbs    
Squat    
                        5            148    
                        5            178
                        5            207    
                        5            236    
                        5            275    (Was only supposed to do 3)    
                        8            207    
                            
Bench                    
                        5            106    
                        5            127
                        5            148    
                        5            169    
                        3            195    
                        8            148    
                            
Bent Rows                
                        5            78    
                        5            94
                        5            109    
                        5            125    
                        3            144    
                        8            109    

Standing pullover          3×8        75
Dips                            3×8        25
                            
Abs – 2 Supersets – 14 Lying leg twist things (Lie on back on the floor.  Legs straight up.  Lower legs to left, then back to top, then to right), Hanging twisting leg raises 7 reps, 14 russian twists on decline with 25lb plate

~20 min of stretching

THOUGHTS FOR THE DAY:
Still getting stronger.  I emailed Biotivia today to ask about upping the number of caps I am taking of Bioforge Pro Max II.  I read that if you are around 200lbs you should take 4/day.  Since I’m about 175lbs I am going to take 3/day because I don’t think it’s really doing anything yet.  I figured after 4 weeks I should notice something but I don’t seem to be.  Hopefully upping the dosage will do the trick.

====================================================

Weekend May 26-27, 2012
Saturday:  
Sunday:  Small steak and big BBQ with baby back ribs and all the fixens.  

Overall, it was a good weekend.  

On weekends I eat whatever, whenever!  POW!

====================================================
====================NEW WEEK – 5======================
====================================================
Monday May 28, 2012

FOODS FOR THE DAY:

Snack:       3 eggs
Snack:  (post wkout) Protein
Dinner:  1/2 Steak burrito from Qdoba

WORKOUT:
In honor of Memorial day, I did the Memorial Day Murph workout (http://memorialdaymurph.com/).  No I did not time it.  (and I am not a fan of crossfit)

1 mile run
300 Squats: 30, 30, 30, 30, 30, 30, 30, 30, 30, 30
200 Pushups:  20, 20, 20, 20, 20, 20, 20, 20, 20, 20
100 Pullups (REAL pullups, not those pussy crossfit so called pullups): 10, 10, 5, 5, 5, 5, 5, 5, 5, 8, 5, 5, 5, 5, 4, 4, 4, 4, 2, 3
1 mile run

THOUGHTS FOR THE DAY:  
Wow, that was tough.  Not terrible, but not easy.  The last 1 mile run was probably the most strenuous.  Only did both runs in ~8min.  I know I could have done better on the first run, but oh well.

====================================================
Tuesday May 29th, 2012

FOODS FOR THE DAY:

Breakfast:  Granola and Protein
Snack:  Protein
Lunch:  1 Carrot and 1/4 Qdoba beef burrito
Snack:  (preworkout)  1 Carrot and 1/4 Qdoba beef burrito
Dinner: (postworkout)  Protein drink and steak
Late snack:  Protein and 2 red bulls
Before Bed:  Slow Protein

WORKOUT:
Jump rope:  100 regular, 50 each leg, 200 alternating 2 jumps per leg, 25 backwards, 50 regular, 15 doubles
15 min speedbag work

Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)

2×7 hanging leg raises, 2×13 upside down situps

20 min of stretching
                            

THOUGHTS FOR THE DAY:
I am pretty sore after the Memorial Day Murph workout but it was good to get moving a bit and work it out a bit.  Curious to see how deadlifts and incline bench go tomorrow.

====================================================
Wednesday May 30th, 2012

FOODS FOR THE DAY:

Breakfast:      Granola and protein
Snack:       Protein
Lunch:         Carrots and small steak
Snack:  Carrots and small steak
Dinner:  Protein, small steak and a small iced spiced chocolate coffee.
Late snack:  Protein
Before bed:  Slow protein

WORKOUT:
Exercise            Reps    lbs    
Squat    
                        5        160
                        5        195
                        5        235
                        5        235
                        
Incline Bench    
                        5        50
                        5        65
                        5        75
                        5        85
                        
Deadlift                    
                        5        225
                        5        275
                        5        315
                        5        375

Inc Dbell Flyes  3×8        25
Dips   3×8    

Abs:  Only did a couple sets of hanging leg raises and 10lb weighted upside down situps.  2 sets 7 reps superset

THOUGHTS FOR THE DAY:
I was kinda concerned today that I wouldn’t make it through my entire workout because I am soooo freakin sore from Monday!!!  My back/core felt kinda weak so I decided to just see how each set felt.  Nothing was terrible, but my quads were burning like fire from deadlift.  I have never felt my quads on deadlift before that I can remember.  WOW!

Also, I am starting to notice I seem to be putting on some weight and getting more cut again.  So that’s a nice side bonus.  I think increasing the Biotivia Bio Forge Pro Max II to 3x day is kicking in already. (Probably helps that this is week 5).

====================================================
Thursday May 31st, 2012

FOODS FOR THE DAY:

Breakfast:      Granola and protein
Snack:       Protein
Lunch:         Carrots and halibut filet
Snack:  Carrots and small steak
Dinner:  1 carrot and 2 halibut filets
Late snack:  Protein
Before bed:  Slow protein

WORKOUT:
Jump rope:  100 regular, 25 one leg, 100 alternating 2 jumps per leg.  
Rest ~30 seconds
50 regular, 15 one leg, 50 backwards, 50 alternating 2 jumps per leg, 10 crossover, 10 doubles
About 20 min on speed bag
20 min of stretching

THOUGHTS FOR THE DAY:
WOW, I am stilllll sore from Monday!  I spent at least 20 minutes on the speed bag today because I started trying some different things and got sucked in.  I love the things that incorporate coordination like jumping rope and speed bag work.

I tried not to push it too much today and skipped any assistance work with weight.  Hoping tomorrow I’ll not be as sore and will be able to crank up my squats.

Started on glucosamine/chondrotin/msm this week because of the crazy Monday wkout.  I am seriously thinking of starting on creatine next week, but might hold off one more week to give the Biotivia stuff an extra week.

====================================================
Friday June1st, 2012

FOODS FOR THE DAY:

Breakfast:      Granola and protein
Snack:       Protein
Lunch:         Carrots and halibut filet
Snack:  Carrots and halibut filet
Dinner:  Homemade BLT
Late Snack:  Beers

WORKOUT:  N/A

THOUGHTS FOR THE DAY:  
Decided to skip today and maybe go in tomorrow because I am still fairly sore from Monday and want to heal up more.

====================================================

Weekend June 2-3, 2012
Saturday:  
Sunday:  Small steak and big BBQ with baby back ribs and all the fixens.  

====================================================
====================NEW WEEK – 6======================
====================================================
Monday June 4th, 2012

FOODS FOR THE DAY:

Breakfast:  Brekkie burrito
Dinner:  Smoothie – Mixed greens, berries, 1/2 apple and Protein

WORKOUT:  N/A

THOUGHTS FOR THE DAY:  
Ya know when you find something in the fridge and say… “I wonder if that’s still ok to eat?  I probly should throw it out.”  But then you eat it anyway.  Well I found a brekkie burrito that I made up a while back in the fridge and it “seemed” ok.

It was not!  DOH!

Anyway… I spent almost the entire day in bed because of this geenius move.   Needless to say I didn’t workout.  Sheesh.

====================================================
Tuesday June 5th, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, 1/2 apple and Protein
Snack:       Protein + banana
Lunch:         Salad and ribeye steak strips
Snack:  Salad and ribeye steak strips
Dinner:  (Post wkout)  Protein
Late snack:  Carrots and small ribeye steak
Late late snack:  Slow Protein

WORKOUT:
Exercise            Reps    lbs    
Squat    
                            5        150
                            5        190
                            5        230
                            5        275
                            5        315
Bench    
                            5        95
                            5        120
                            5        150
                            5        175
                            5        200
Bent Rows    
                            5        75
                            5        95
                            5        110
                            5        130
                            5        150
                            
Incline Curls            3×8        25
Dips                        3×8        35

Abs – 2×7 superset:  Hanging straight leg raises + vertical situps with 25lb plate behind head
15 min stretching  (Had a late appointment so had to hurry the stretching)

THOUGHTS FOR THE DAY:
I actually feel pretty good today.  My brain was pretty foggy this morning, but that cleared up after a bit.  

My workout went much better than I had expected.  I was only concerned about squats, but I finally got 315lbs up and it really wasn’t a problem.  (Form was not perfect, but it felt pretty strong).

Really happy that my strength seems to be coming back a bit.  I am still planning to start back up with creatine and my old mix of pre/post wkout supps like Glutamine/BCAA’s.  

I’ll post exactly what I’m taking when I start.  For now I am almost finished with the Bio Forge Pro Max II.  So far, not too impressed.  However, I may try it again in the future when I get back to my “normal” weights.  (aka… What I was lifting 6 months ago)

====================================================
Wednesday June 6th, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, 1/2 apple and Protein
Snack:       Protein + banana
Lunch:         Salad and small steak
Snack:  Salad and small steak
Dinner:  
Late snack:   
Before bed:  

WORKOUT:
Exercise            Reps    lbs    
Squat    
                        5            145
                        5            185
                        5            225
                        
Incline Bench    
                        5            50
                        5            65
                        5            75
                        5            90
                        
Deadlift                    
                        5            235
                        5            285
                        5            355
                        5            405
Inc Dbell Flyes  3×8        30
Lat Pulldowns   3×8        135

Abs:  

THOUGHTS FOR THE DAY:  
Only did 3 sets of squat today since I worked out yesterday.  Didn’t want to push it too hard and also wanted to take deadlift up a bit.  I only got 1 rep overhand at 405 on deads.  That blows because I used to be able to do at least 5 reps.

====================================================
Thursday June 7, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries,
Snack:       Protein
Lunch:         Carrots and ribeye steak
Snack:  Protein, carrots, small ribeye steak (preworkout)
Dinner:  
Late snack:  Protein

WORKOUT:
Jump rope:  100 regular, 25 one leg, 100 alternating 2 jumps per leg, 25 crossover, 25 backwards, 100 regular
About 15 min on speed bag
Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)

30 min of stretching

====================================================
Friday June 8, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries,
Snack:       Protein & Banana (pre workout)
Lunch:         Foot long steak and cheese subway  (post workout)
Snack:  Protein
Dinner:  3 pieces of pizza
Late snack:  none

WORKOUT:
Exercise            Reps    lbs    
Squat    
                        5            150
                        5            190
                        5            230
                        5            275
                        3            325
                        8            230
                            
Bench                    
                        5            95
                        5            120
                        5            145
                        5            175
                        3            205
                        8            145
                            
Bent Rows                
                        5            70
                        5            90
                        5            110
                        5            135
                        3            150
                        8            110

Standing pullover          3×8        75
Dips                            3×8        35
                            
Abs – 3 reps of humdingers

THOUGHTS FOR THE DAY:
Pretty good workout.  Best part was my old workout partner was back in town so we got to workout together again.  

Also, not real impressed with Biotivia Bioforge Pro Max II.  Maybe it just doesn’t work for me.  Maybe I’ll try the regular Bioforge next time.

====================================================

Weekend June 9-10, 2012
Saturday:  6″ steak and cheese subway, 2 pieces of pizza, cheeseburger
Sunday:  1lb bacon & 3 egg breakfast burrito.  

====================================================
====================NEW WEEK – 7======================
====================================================

Monday June 11, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, 1/2 apple and Protein
Snack:       Protein
Lunch:         Salad and 2 boiled eggs
Snack:  Carrots and protein
Dinner:  small egg breakfast burrito
Late snack:  Protein
Before bed:  none

WORKOUT:
Decided to skip today and go with a tue/thur/sat split this week.  I’m starting creatine monohydrate today!

====================================================
Tuesday June 12, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, 1/2 apple and Protein
Snack:       Protein & banana
Lunch:         Big salad and 3 boiled eggs
Snack:  Protein & granola (preworkout)
Postwkout:  Protein
Dinner:  small egg breakfast burrito
Late snack:  Handful of lemonhead chewy candy

WORKOUT:
Exercise            Reps    lbs    
Squat    
                            5        145
                            5        185
                            5        235
                            5        280
                            5        335
Bench    
                            5        95
                            5        120
                            5        145
                            5        175
                            5        205
Bent Rows    
                            5        65
                            5        85
                            5        110
                            5        135
                            5        150
                            
Incline Curls            3×8    25
Dips                        3×8    35    

Abs – 3×7 superset.  Hanging leg raises, upside down situps +10lb behind head

THOUGHTS FOR THE DAY:
Squats are starting to go up again, but still 100lbs below where I should be.  Bench still has a ways to go also.

====================================================
Wed June 13, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries,
Snack:       Protein + Banana  (pre workout)
Lunch:         3 large carrots + small egg burrito with sprouts and jalapenos +  2 glazed donuts    (post workout)
Snack:      Protein
Dinner:      Giant salad with 4 boiled eggs.  Americano (coffee)
Late snack:   slow protein

WORKOUT:
Jump rope:  100 regular, 25 one leg, 100 alternating 2 jumps per leg, 25 crossover, 25 backwards, 100 regular
About 15 min on speed bag
Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)

Abs:  3×7 superset – Unstanding twisting humdingers with 6lb medicine ball + one leg upside down situps + Splinters w/ 25lb plate

THOUGHTS FOR THE DAY:
Decided not to do any stretching today to give my muscles and tendons a lil break.  My right bicep is a teeeny twingy and it’s making me a lil nervous because I had some bicep pain from squatting a while back.  I do NOT want that to come back.  

What I’m planning to do is use my safety squat bar for at least one workout per week to give my biceps a rest.  Plus I think this will help with variety.  

Also, I’m seriously thinking of starting Wendler’s 5/3/1 routine up again next week for a short cycle.  I haven’t maxed out on anything though.  But, I think I can figure all my numbers without maxing out.  Basically I don’t want to max right now.  

====================================================
Thursday June 14, 2012

FOODS FOR THE DAY:

Breakfast:      Green drink
Snack:       banana and protein
Lunch:          big salad and a lil lean ground beef
Snack:  (preworkout)  Protein
Post wkout:  Protein
Dinner:  Salad and halibut
Late snack:   Coffee
Before bed:  Slow protein

WORKOUT:
Exercise            Reps    lbs    
Squat    
                        5            147
                        5            194
                        5            240
                        5            240        
                        
Incline Bench    
                        5            53
                        5            66
                        5            79
                        5            92
                        
Deadlift                    
                        5            242
                        5            300
                        5            359
                        5            425
                        
Inc Dbell Flyes  3×8        30
Lat Pulldowns   3×8        135

Abs:  1 back and forth Turantulas

THOUGHTS FOR THE DAY:  
Wow, 425 on deadlift felt way heavier than it should have.  Arrrgh.  But things are still progressing.  Plus, I think part of it is that I’m doing deads at the end of my wkout.  Next week I’m thinking I’ll start 5/3/1 back up or some form of it.

====================================================
Fri June 15, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries,
Snack:       Protein + Banana  (pre workout)
Lunch:         Protein, salad, ground beef    (post workout)
Snack:      Protein
Dinner:      Jalapeno poppers – 1lb bacon, .55lb Jalapenos, 2 red bulls, box of lemon head candy, 3/4 pint of choc chip cookie dough ice cream.
Late snack:   slow protein

WORKOUT:
Jump rope:  100 regular, 25 one leg, 100 alternating 2 jumps per leg, 25 crossover, 25 backwards, 100 regular.  I also did a few interval type things.  Jump real fast for 60 sec, rest for 30 sec.

About 15 min on speed bag
Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)

Abs:  3×7 superset – Unstanding twisting humdingers with 6lb medicine ball + Splinters w/ 25lb plate

THOUGHTS FOR THE DAY:
Trying out a new pre-workout supp from a mate of mine in New Zealand that just expanded to the America.  I definitely noticed the beta-alanine within 10 min.  Seemed like it gave me a bit of a boost, but I’ll know more tomorrow when I actually lift some weight.  

====================================================
Sat June 16, 2012

FOODS FOR THE DAY:

Breakfast:      Smoothie – Mixed greens, berries, protein
Snack:       Protein & Banana (post wkout)
Lunch:         banana, protein, Arizona ice tea green tea  (post workout)
Snack:   
Dinner:   Almost an entire Big Deal pizza from Dominos
Late snack:  

WORKOUT:
Exercise            Reps    lbs    
Squat    (Hatfield Bar – Safety squat bar)
                        5            147
                        5            194
                        5            240
                        5            287
                        3            335
                        8            240
                            
Bench                    
                        5            90
                        5            119
                        5            148
                        5            176
                        3            210
                        8            148
                            
Bent Rows                
                        5            67
                        5            89
                        5            110
                        5            132
                        3            157
                        8            110

Standing pullover          3×8        75
Dips                            3×8        35
                            
Abs – 3×7 superset:  Hanging humdingers / Humdingers

THOUGHTS FOR THE DAY:
My freakin right bicep feels like it wants to start acting up again so I’m being proactive and doing some myofacial release exercises again and icing it afterward.  Also, now I’m gonna start using my Hatfield bar (safety squat bar) to take some pressure off my bicep and mix up my squats to hopefully get me back to where I was and beyond!!
====================================================

Sun June 17, 2012

FOODS FOR THE DAY:
Pizza and steak

THOUGHTS FOR THE DAY:
Yes, I only ate pizza and steak all day.  LOL.  ARRLLLL.  One more week of MadCow 5×5 and then on to 5/3/1 again.  

====================================================

Mon June 18, 2012

FOODS FOR THE DAY:
Barely ate anything today.  I had some leftovers and they didn’t agree with me

WORKOUT:  skipped

THOUGHTS FOR THE DAY:
Well that was a waste of a day.  Oh well, I will modify my schedule to Tue, Thur, Fri, Sat since I am starting 5/3/1 this week.

====================================================

Tue June 19, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and small steak
Snack:     Protein + lil bit of white rice
Post wkout:  Protein
Dinner:     Salad and 1.5 small halibut fillets
Late snack:   –

WORKOUT:
Exercise            lbs         Reps    
Bench                100            5
                        120            5
                        140            3
                        165            5
                        190            5
                        215            7
                        
JM Press            95    5×10
Dbell Row        75    5×10
Hang/Reg Humdingers        2×7 superset

THOUGHTS FOR THE DAY:
Happy to be starting back on 5/3/1 now!  Felt great on bench today.  Numbers still waaay low, but feeling stronger.

====================================================

Wed June 20, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and small steak
Snack:     Protein
Post wkout:  Protein
Dinner:     Salad and small steak
Late snack:   –

WORKOUT:
Exercise            lbs         Reps    
Squat               
                        150            5
                        175            5
                        205            3
                        240            5
                        280            5
                        335            7
                        
GM    135, 115, 95, 95, 95    5×10
Dbell Lunges    52.5        5×12
Tuscon / Roman    –    2×7

THOUGHTS FOR THE DAY:
Sweet, stoked I got 335×7 on squats.  Really hope I can find a wkout partner or at least someone I trust that works out at the same time as I do.  I would have gone for 8 if I had someone there.  Dammit!

Probly shouldn’t have done all 5 sets of good mornings and lunges.  Didn’t feel too bad though.

====================================================

Thur June 21, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and 1 small halibut
Snack:     Protein
Post wkout:  Protein
Dinner:     Salad and halibut
Late snack:   Slow protein

WORKOUT:
Jump rope:  100 regular, 25 one leg, 100 alternating 2 jumps per leg, 25 crossover, 25 backwards, 100 regular
About 15 min on speed bag
Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)

Abs:  3×7 superset – Unstanding twisting humdingers with 6lb medicine ball + one leg upside down situps + Splinters w/ 25lb plate

THOUGHTS FOR THE DAY:
Wow, my back is sooo sore from yesterday.  Ooops.  Hopefully it’ll be good for deadlift on Saturday.

====================================================

Fri June 22, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and 1 small halibut
Snack:     Protein
Post wkout:  Protein
Dinner:     1lb bacon, .5lb jalapenos  (jalapeno poppers)
Late snack:   

WORKOUT:
Exercise            lbs         Reps    
OH Press           
                        55            5
                        65            5
                        75            3
                        90            5
                        105            5
                        135            10

Dips            25    5×10
Pullups            –    5×10
Bar Twists    45    4×12

THOUGHTS FOR THE DAY:
I love Pound O Bacon Friday’s.  Sooooo delicious!  

Back is still tired but feels good.  We’ll see for sure tomorrow.
====================================================

Sat June 23, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Lunch/post wkout:         Pizza
Dinner:     2 Lamb burgers and beers
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
Deadlift           
                        195            5    
                        230            5    
                        265            3    
                        315            5    
                        365            5    
                        410            0    Skipped

Romanian DL        Skipped
Stranglers        70    5×13    

THOUGHTS FOR THE DAY:
Dammit!!!  I didn’t finish my wkout because on my second to last set my back said, “Hello there, remember me??”.  Arrgh.  Luckily it’s not hurt, but wow, I am feeling it a bit.   Realized too that I probly should have done a deload week after 5×5 before starting into 5/3/1.  

Oh well, I’ll do a deload this coming week and that should fix it up.
====================================================

Sun June 24, 2012

FOODS FOR THE DAY:
    
Lunch:         BBQ ribs
Snack:   Lamb burger leftovers
Dinner:   BBQ ribs and lamb burgers

THOUGHTS FOR THE DAY:
Really ready to start deload.  My back is not very happy, but I’m still functional and ready to hit it.  The light weights won’t be a problem at all.

====================================================
====================NEW WEEK – 8======================
====================================================

Mon June 25, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and small steak
Snack:     Protein
Post wkout:  Protein
Dinner:     Salad and small steak
Late snack:   –

WORKOUT:
Jump rope:  Started doing small intervals.  Still doing regular, single leg, doubles, etc, but now going for about 1 min, then rest about 30-60sec, then go again.  Probly do that around 7 times

About 15 min on speed bag
Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)    

Abs:  2×7 superset – Unstanding twisting humdingers with 6lb medicine ball + one leg upside down situps + Splinters w/ 25lb plate.

THOUGHTS FOR THE DAY:  I got nothin.

====================================================

Tue June 26, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and small steak
Snack:     Protein
Post wkout:  Protein
Dinner:     Salad and small steak
Late snack:   –

WORKOUT:
Exercise            lbs         Reps    
Bench                100            5
                        125            5
                        150            5
                        
JM Press        95    5×10
Dbell Row    75    5×10
Hang/Reg Humdingers        

THOUGHTS FOR THE DAY:
Deload is sooo boring.  LOL.  
====================================================

Wed June 27, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and 1/2 breakfast burrito (eggs, steak, bacon)
Snack:     1/2 breakfast burrito
Post wkout:  Protein
Dinner:     1 breakfast burrito
Late snack:   –

WORKOUT:
Exercise            lbs         Reps    
Squat                150            5
                        185            5
                        220            5
                        
GM                    85    5×10
Dbell Lunges    45    3×12
Tuscon / Roman    –    5×13

THOUGHTS FOR THE DAY:
Great wkout and my back felt great too!!  Was smart and didn’t do all the assistance work.
====================================================

Thur June 28, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and 1/2 breakfast burrito (eggs, steak, bacon)
Snack:     1.5 small halibut fillets
Post wkout:  Protein
Dinner:     Steak
Late snack:   Slow protein

WORKOUT:
Jump rope:  Short intervals.  Regular, single leg, criss cross, doubles, etc.  About 1 min, then rest about 30-60sec.  8 times

About 15 min on speed bag
Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)    

Abs:  2×7 superset – Unstanding twisting humdingers with 6lb medicine ball + one leg upside down situps + Splinters w/ 25lb plate.  2 sets of back and forth on turantulas

THOUGHTS FOR THE DAY:
This deload week has been ok.  I needed it, but ready to start back on some heavier stuff next week.

====================================================

Fri June 29, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and 1/2 breakfast burrito (eggs, steak, bacon)
Snack:     1/2 breakfast burrito
Post wkout:  Protein
Dinner:     1 breakfast burrito
Late snack:   –

WORKOUT:
Exercise            lbs         Reps    
OH Press           
                        55            5
                        70            5
                        85            5
                        
Dips    25    5×10
Pullups    –    5×10
Bar Twists    45    3×12

====================================================

Sat June 30, 2012

FOODS FOR THE DAY:        

WORKOUT:
Exercise            lbs         Reps    
Deadlift           
                        195            5    
                        245            5    
                        290            5    

Romanian DL    Skipped
Stranglers        70    3×13    

THOUGHTS FOR THE DAY:
Happy to say this week has been very easy and my back seems very happy with the lil break.  So glad deload is over now!  Skipped Romanians just to give the ole back more rest however.
====================================================

Sun July 1, 2012

FOODS FOR THE DAY:
    
Lunch:         Granola and raisins with 3 eggs
Snack:     Protein
Dinner:       1lb bacon

THOUGHTS FOR THE DAY:
I should probably eat better on the weekends.  Oh well, it’s the weekend, who cares.  LOL

====================================================
====================NEW WEEK – 9======================
====================================================
Mon July 2, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and halibut fillet
Snack:     Protein
Post wkout:  Protein
Dinner:     Salad and small steak
Late snack:   slow protein

WORKOUT:
Jump rope:  Started doing small intervals.  Still doing regular, single leg, doubles, etc, but now going for about 1 min, then rest about 30-60sec, then go again.  Probly do that around 7 times

About 15 min on speed bag
Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)    

Abs:  2×7 superset – Unstanding twisting humdingers with 6lb medicine ball + one leg upside down situps + Splinters w/ 25lb plate.

====================================================

Tue July 3, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and small steak
Snack:     Protein
Post wkout:  Protein
Dinner:     Salad and small steak
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
Bench               
                        110            5
                        130            5
                        150            3
                        180            5
                        205            5
                        235            6
                        
JM Press            100    5×10
Dbell Row        80    5×10
Hang/Reg Humdingers        3×7 superset

THOUGHTS FOR THE DAY:
The back is feelin good so I’m happy I did a deload week and let it rest up.  Bench is coming up slowly, so hopefully I’ll be close to 300 again soon.

Had a guy at the ghyme ask me if JM presses were for biceps.  HAHA.  Well, I won’t be too critical because a lot of people have never seen that exercise, but… really?  Biceps?  
====================================================

Wed July 4, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Preworkout:       Protein + preworkout drink
Post wkout:  Protein
Lunch:         Salad and halibut fillet
Dinner:     1/2lb burger with cheese and green chilis
                Giant brat
                Lettuce, tomato, onion, ketchup, spicy mustard
                Jalapenos
                Pepperoncinis
                7 pieces of bacon
                And for dessert….. CHEESECAKE!!! ARRRRLLLLLL

WORKOUT:
Exercise            lbs         Reps    
Squat               
                        160            5
                        190            5
                        225            3
                        265            5
                        305            5
                        345            7
                        
GM                    95    3×10
Dbell Lunges    52.5    3×10
Tuscon / Roman        5×13

THOUGHTS FOR THE DAY:
Sweet, happier with squats now.  Still not where they need to be, but they’re coming up and that’s what counts.  Really need to find someone to workout with again.  grrr

Also, only did 3 sets of good mornings and lunges so I didn’t over do it like I did a couple weeks back.

My magic bullet blender kinda died today.  The teeth on the part with the blades are not as sturdy as the teeth on the motor.  So they almost completely ground off and now they don’t grab at all so it doesn’t work at all.  

Had a jeeenius idear tho and took some gorilla glue and put a couple dabs on each tooth and let it dry in the sun.  Then I shaved it off with a knife.  Tested it and it does work, but I doubt it will work for long because the glue breaks off easy.
====================================================

Thur July 5, 2012

FOODS FOR THE DAY:

Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + reuben dip on baguettes from the 4th.  ARRLLL
Lunch:         Salad and 1/2 breakfast burrito (eggs, steak, bacon)
Snack:     1.5 small halibut fillets
Post wkout:  Protein
Dinner:     1 breakfast burrito
Late snack:   Slow protein

WORKOUT:
Jump rope:  Only jumped for about 3 min because I wanted to do some plyos today

About 10 min on speed bag
Plyos:  Just played around today jumping over some small boxes.      

Abs:  2×7 superset – Unstanding twisting humdingers with 6lb medicine ball + one leg upside down situps + Splinters w/ 25lb plate.  2 sets of back and forth on turantulas

THOUGHTS FOR THE DAY:
The “fix” I did on my magic bullet blender worked….. Once!  Dammit.  Oh well, guess I’ll have to get another or something.  So no more green drinks in the morn for a while until I get my lazy butt to the store or buy another online.  Maybe I’ll get one of those krappy ninja blenders.  

====================================================

Fri July 6, 2012

FOODS FOR THE DAY:

Breakfast:  Granola and raisins + Protein
Snack:       Protein
Lunch:         Salad and 2 halibut fillets
Preworkout:     Protein + Preworkout drink
Post wkout:  Protein
Dinner:     Steak

WORKOUT:
Exercise            lbs         Reps    
OH Press           
                        70            5
                        85            5
                        100            3
                        115            5
                        135            5
                        155            7

Dips                25    5×10
Pullups            0        5×10
Bar Twists    45    5×12

THOUGHTS FOR THE DAY:
Wow, doing better on overhead’s than I expected.  The last one was a grinder, but I got it.  Plus, happy I’m getting 5×10 on pullups too.  This workout gives me a huge pump.
====================================================

Sat July 7, 2012

FOODS FOR THE DAY:

Breakfast:      Granola and raisins + Protein
Preworkout:  Lil protein, Preworkout drink
Lunch/post wkout:     oops, forgot to eat
Dinner:     Had some Rolo’s and a York peppermint patty at a movie and then a spicy chicken sandwich at Chic Fil-A
Late snack:   Grilled sandwich with turkey, ham, beef, cheese, and 3 habaneros.  Was a bit spicy.  mmmm

WORKOUT:
Exercise            lbs         Reps    
Deadlift           
                        200            5
                        235            5
                        275            3
                        325            5
                        375            5
                        435            9
        
Romanian DL    225    3×10
Stranglers        70, 70, 80, 80    4×13

THOUGHTS FOR THE DAY:
Fairly happy with deadlift today.  I could have eeked out at least 1-2 more, but decided I didn’t want to push it.  Plus, I had to breath in between a few and I hate taking breaths when lifting heavy.  Feels normal, then you take a breath and… holy krap… feels heavier.  haha DOH!

====================================================

Sun July 8, 2012

FOODS FOR THE DAY:

Breakfast:  Granola and raisins + Protein
Lunch:         Few strips of steak (fajita meat) and Granola and raisins + Protein
Dinner:   2 packs of ramen noodles
Late:  Slow protein

THOUGHTS FOR THE DAY:
Well, my back sure is sore today.  Not like a couple weeks ago though… Luckily.  So by Tuesday skwats it should be good to go again.  

I’ve really been slacking on journaling every day and haven’t been very precise.  So I’m going to make sure I do it every day now.

Think I am going to start tracking my sleep schedule also.

====================================================
====================NEW WEEK – 10======================
====================================================

Mon July 9, 2012

SLEEP LAST NIGHT:  7.5 hrs 12am – 7:30am

FOODS FOR THE DAY:

Breakfast:  Granola and raisins + Protein
Snack:       Protein
Lunch:         Salad, 5 strips of steak (fajita), 2 boiled eggs
Snack:     Protein
Post wkout:  Protein
Dinner:     Outback aged cheddar bacon burger and fries
Late snack:   slow protein

WORKOUT:
Jump rope:  Intervals… regular, single leg, doubles, etc, but now going for about 1 min, then rest about 30-60sec, then go again.  About 7 rounds

About 15 min on speed bag
Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)    

Abs:  2×7 superset – Unstanding twisting humdingers with 6lb medicine ball + one leg upside down situps + Splinters w/ 25lb plate.  Tarantulas Down and back

THOUGHTS FOR THE DAY:
Well, not sure if I mentioned it last week, but my throat has been real scratchy for 7 days now and it’s really annoying.  Hasn’t really effected my workout, but I do get sleepy easier and have been sleeping as much as I can lately.  (Can’t do more than around 7 hours, but sometimes I get a lil hour nap in the early eve)
====================================================

Tue July 10, 2012

SLEEP LAST NIGHT:  8hrs  11pm-7am

FOODS FOR THE DAY:
Breakfast:  5 carrot slices, Granola and raisins + Protein
Snack:       Protein
Lunch:         Salad, 3 strips of steak (fajita), 2 boiled eggs, 2 small pieces of salmon
Snack:     Protein
Post wkout:  Protein
Dinner:     Salad, 4 strips of steak (fajita), 2 boiled eggs
Late snack:  Slow protein

WORKOUT:
Exercise            lbs         Reps    
Bench               
                        110            5
                        140            5
                        165            3
                        195            3
                        220            3
                        250            5
                        
JM Press        100    5×10
Dbell Row    80    5×10
Hang/Reg Humdingers    3×7 superset    

THOUGHTS FOR THE DAY:
Can’t wait to get back to 113% because sleeping more than 5-6 hours is driving me crazy, but I do like it right now since I’m tired out easier.
====================================================

Wed July 11, 2012

SLEEP LAST NIGHT:  8hrs  11pm-7am

FOODS FOR THE DAY:
Breakfast:  5 carrot slices, Granola and raisins + Protein
Snack:       Protein
Lunch:         Salad, 3 strips of steak (fajita), 2 boiled eggs, 2 small pieces of salmon
Snack:     Protein
Post wkout:  Protein
Dinner:     2 ramen, 4 strips of fajita meat, 2 tablespoons 90k cayenne, crushed red pepper, 1 habanero pepper

WORKOUT:
Exercise            lbs         Reps    
Squat               
                        160            5    
                        205            5    
                        245            3    
                        285            3    
                        325            3    
                        365            3    stopped @3 cuz sore back

GM                    95    5×10     sore back
Dbell Lunges    52.5    5×12     sore back
Tuscon / Roman      6×13     single leg tuscon

THOUGHTS FOR THE DAY:
WOW, squats felt easy today.  However, my back was not cooperating completely and I decided to only do the prescribed reps and not push it too much.  (Also skipped assistance work).  Afterward I sat in the hot tub for about 10 min and that felt good.  Hope this doesn’t screw up deadlift on Saturday.

Annnd… Wish my freakin throat would stop hurting.  I spiced up dinner a lot to see how that helped and it made it feel better for a while.  Also made up some apple cider vinegar and cayenne to sip/gargle and that helped a lot.
====================================================

Thur July 12, 2012

SLEEP LAST NIGHT:  7hrs  10:30pm-5:30am

FOODS FOR THE DAY:
Breakfast:  French toast and 1/2lb bacon
Snack:       Banana, 3 strips of fajita meat, protein, 5 carrot strips
Lunch:         Salad, 3 strips of steak (fajita), 2 boiled eggs, 2 small pieces of salmon
Snack:     Protein
Dinner:     Salad, 4 strips of steak (fajita), 2 boiled eggs
Late snack:  Slow protein

Jump rope:  Short intervals.  Regular, single leg, criss cross, doubles, etc.  About 1 min, then rest about 30-60sec.  8 times

About 15 min on speed bag
Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)    

Abs:  2×7 superset – Unstanding twisting humdingers with 6lb medicine ball + one leg upside down situps + Splinters w/ 25lb plate.  2 sets of back and forth on turantulas

====================================================

Fri July 13, 2012

FOODS FOR THE DAY:
Breakfast:  5 carrot slices, Granola and raisins + Protein
Snack:           Protein
Lunch:             Salad, 3 strips of steak (fajita), 2 boiled eggs
Snack:         Protein
Post wkout:  Protein
Dinner:         Salad, 4 strips of steak (fajita)
Late snack:  Slow protein

WORKOUT:
Exercise            lbs         Reps    
OH Press    
                        70            5
                        90            5
                        110            3
                        125            3
                        145            3
                        160            7
                        
Dips                    25    5×10
Pullups                0        5×10
Bar Twists        45    5×12

THOUGHTS FOR THE DAY:  Stupid scratchy throat.  OH press felt good tho.  Fairly happy about 7 reps at 160lbs.

====================================================

Sat July 14, 2012

THOUGHTS FOR THE DAY:  Back was a bit sore today so I skipped deadlift.  Dammit.  Also, I didn’t log food, but you can guarantee I ate a lot of crap.  haha

====================================================

Sun July 15, 2012

THOUGHTS FOR THE DAY:  HOLY KRAP!  No more scratchy throat, but I think I’m gonna die now.  I am so freakin sick.  Barely ate anything all day literally.  Also slept almost the entire day.

====================================================
====================NEW WEEK – 11======================
====================================================

Since I just got really sick I didn’t journal as much as I wanted and had to go back and fill in stuff.  Therefore sleep sched and other things are a missing.  Luckily I eat almost the exact same thing all the time so that was easy.  HAHA

Mon July 16, 2012

THOUGHTS FOR THE DAY:  No “off day” wkout today and I barely ate anything again because I slept all day.  UGH, this cold is nasty!

====================================================

Tue July 17, 2012

FOODS FOR THE DAY:
Just ate a lil food today and too sick to post it.

WORKOUT:
Exercise            lbs         Reps    
Bench    
                        110            5
                        140            5
                        165            5
                        
JM Press            95    3×10
Dbell Row        75    3×10
Hang/Reg Humdingers        

THOUGHTS FOR THE DAY:  Yep, I worked out today.  Maybe not the most brilliant move, but I did decide to skip to my Deload week.  Arrgh, stupid cold.   My back is so sore from all the sleep and I am ticked about it.  Rackin frackin stupid cold

====================================================

Wed July 18, 2012

FOODS FOR THE DAY:
Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and boiled eggs
Snack:     Protein
Post wkout:  Protein
Dinner:     Salad and steak
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
Squat
                        160            5
                        205            5
                        245            5
                        
GM                    95    2×10
Dbell Lunges    52.5    2×8
Tuscon / Roman        3×7

THOUGHTS FOR THE DAY:  Got a new lil magic bullet knockoff blender today so I was able to make my green drink for breakfast.  Still not feelin too good.

====================================================

Thur July 19, 2012

FOODS FOR THE DAY:
Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and fish
Snack:     Protein
Post wkout:  Protein
Dinner:     Salad and fish
Late snack:   Slow protein

WORKOUT:  none today, but I did sit in the sauna

THOUGHTS FOR THE DAY:  Was nice sitting in the sauna for a bit.  

====================================================

Fri July 20, 2012

FOODS FOR THE DAY:
Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad with steak strips
Snack:     Protein
Post wkout:  Protein
Dinner:     Pizza

WORKOUT:
Exercise            lbs         Reps    
OH Press
                        70            5
                        90            5
                        110            5
                        
Dips                    25    3×10
Pullups                0        3×10

THOUGHTS FOR THE DAY:  Was up till 12:30am tonight helping a buddy finish his basement.  Again, I probably should have been sleeping instead.  Oh well.  

====================================================

Sat July 21, 2012

FOODS FOR THE DAY:
Breakfast:  2 breakfast burritos
Lunch:         Granola and raisins with protein
Dinner:     Pizza

WORKOUT:
Exercise            lbs         Reps    
Deadlift
                        210            5
                        265            5
                        315            5

1 leg tucsons        2×13

THOUGHTS FOR THE DAY:  Still not feeling 113%, but got the wkout in and also spent some time at the pool in the sun so that was relaxing.  Then went back to my buddies house and worked on his basement again until about 11pm.

====================================================

Sun July 22, 2012

FOODS FOR THE DAY:
Lunch:         Pizza
Snack:     Pizza
Dinner:     Pizza
Late snack:  Slow protein

THOUGHTS FOR THE DAY:  Today I just wanted comfort food so I ate pizza.  Plus I took a nap and that was awesome!

====================================================
====================NEW WEEK – 12======================
====================================================

Mon July 23, 2012

FOODS FOR THE DAY:
Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and steak strips
Snack:     Protein
Dinner:     Salad and steak strips
Late snack:   Slow protein

THOUGHTS FOR THE DAY:  Just went and sat in the sauna again today for my “off day”.  It was really nice and hopefully it’s helping.  Ready to be done with this damn cold.  Starting to get sinus headaches.

====================================================

Tue July 24, 2012

FOODS FOR THE DAY:
Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, red chard, 1/2 apple, Protein
Snack:       Protein + banana
Lunch:         Salad and steak strips
Snack:     Protein
Post wkout:  Protein
Dinner:     Salad and steak strips
Late snack:   Slow protein

THOUGHTS FOR THE DAY:  Well, now I have an ongoing sinus headache and still blowing my nose all the freakin time.  Also, workout today was awful!  I went in feelin not too bad but after bench I wasn’t feeling to hot.  So what did I decide to do?  DUH, I finished the wkout…. kinda.  BUT, I did go spend a nice amount of time in the sauna.

My low low back is still a bit sore for some reason and it’s getting super annoying.  Luckily it doesn’t really “hurt” and doesn’t limit any motion and I can’t feel it at all when I do a squat so I’m sure light squats tomorrow will be no problem.

====================================================

Wed July 25, 2012

FOODS FOR THE DAY:
Breakfast:  Granola, Raisins, protein
Snack:       Protein
Lunch:         Small steak and boiled eggs    
Dinner:    Small steak and boiled eggs
Late snack:  Protein

WORKOUT: None

THOUGHTS FOR THE DAY:  
Really enjoying the time in the steam room in the afternoon.  It clears me up nice, but sure does make me tired.  Can’t wait to get back to my training.  This is driving me crazy.  Still a bit of a sinus headache too and that blows!
====================================================

Thur July 26, 2012

FOODS FOR THE DAY:
Late Lunch:         Big salad and halibut fillet    
Snack:         1/2 apple and protein
Dinner:         Big salad and halibut fillet

WORKOUT: None

THOUGHTS FOR THE DAY:  
Well, WTF!!!  Woke up with a screaming sinus headache and was in bed till about 1pm before I finally forced myself up and took some medicine and headed to the office.  Went in to the steam room again today and that really helped.  
====================================================

Fri July 27, 2012

FOODS FOR THE DAY:
Breakfast:   Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Snack:       Apple    
Lunch:         Big salad and halibut fillet
Snack:     Protein
Dinner:     Big salad and halibut fillet

WORKOUT: None

THOUGHTS FOR THE DAY:  
Felt much better today.  Actually stretched out for a while before hitting the steam room and the stretching was great.  (Yeah, stretching after or during the steam would be better probably but oh well).

Can’t sleep tonight so I’m up at 1am writing this.  Spent a bit of time getting a lil video together for my True Nutrition coupon code.  I included boobies in it to make it spicy.  HAHA!

For some reason my left shoulder is sore like I overworked it or something.  (Rotator cuff).  I’ve never had any shoulder probs so I’m not worried, but it’s just weird.  

Also got all my new supplements today and I’m going to be making up my own pre-workout concoction that I’ll shoot a video for to let you see.  :)
====================================================

Sat July 28, 2012

FOODS FOR THE DAY:
Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Lunch:         A few strips of steak
Late Dinner:     Panda Express 2 entree beef and 1/2 & 1/2 rice/noodles

THOUGHTS FOR THE DAY:  
Last night I couldn’t sleep so stayed up till 3am.  Got up around 9am.  Didn’t eat enough today, but made up for it a bit at dinner.  Sat in the sauna for a long time and that really cleared me up again.  
====================================================

Sun July 29, 2012

FOODS FOR THE DAY:
Breakfast:  Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Lunch:      Super Sonic double cheeseburger with jalapenos and bacon    
Dinner:     Roasted chicken, fresh cucumbers and squash
Late snack:  Slow protein

THOUGHTS FOR THE DAY:  
Was a long day.  Helped some friends move for about 6 hrs.  Got a lil 30 min nap in and then had to go pick up a big protein shipment and cut it.  Also cooked up a bunch of steak for the week to put in my salads and made up my weeks worth of post workout drinks.  

I got all my ingredients for my home made pre workout so I made up one bottle to try out the ratio below.  Hopefully it works good.  I like the idea of knowing exactly what’s in my supps.  No artificial coloring/flavoring/etc.  I could give a crap less about how it tastes or looks.  I just want it to work.  

Also, when I get the ratio where I want, I am gonna try adding 1/2 tsp or more of 90k heat cayenne powder.

6 grams of citrulline malate
6 grams of beta alanine
~7.5 grams of leucine powder
5 grams of creatine,
2 grams of alcar (Acetyl L-Carnitine),
~40cc protein powder (~15g protein) 50% whey / 50% Hydrolyzed Casein
~5 grams Optimum BCAA’s 5000
~5 grams glutamine

Post workout:
~35g protein (Beef Isolate/Whey/PeptoPro/and some other random stuff I just mixed in a big batch)
2.5 g creatine
~5 grams Optimum BCAA’s 5000
~5 grams glutamine

====================================================
====================NEW WEEK – 13======================
===========START OF HOMEBREW PREWORKOUT=============

Mon July 30, 2012

FOODS FOR THE DAY:
Breakfast:  1/4 cup granola, raisins, protein
Snack:           Smoothie – Mixed greens, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Lunch:             Taco salad
Snack:         Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Salad with steak strips

WORKOUT:
Jumped rope for about 6 min or so.  2 leg, single leg, 2 per leg, and some doubles at the end.
Also beat on the speed bag for a while.  Maybe 10 min.

THOUGHTS FOR THE DAY:  
Wow, just that lil workout made me kinda tired.  I skipped doing any of my other normal “off” day stuff and decided to sit in the steam room for a while.

The new preworkout seems to be ok, but I reeeally hate drinking stuff during my wkout.  Except small sips of water sometimes.  The idea was to drink 1/4 twenty minutes before, 1/4 immediately before, and the last 1/2 during my wkout.  I felt bloated drinking it during my wkout.  Blah.

Tomorrow I’m going to try drinking 1/2, 20-30 min before, then the other half immediately before.

====================================================

Tue July 31, 2012

FOODS FOR THE DAY:
Breakfast:  1/4 cup granola, raisins, protein
Late snack/early lunch:           Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein    
Snack:     Protein and 3 pieces of french toast with lots of home made syrup.  ARRLLLL      
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Salad with steak strips and 2 boiled eggs
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
Bench    
                        115            5
                        135            5
                        155            3
                        185            5
                        205            5
                        235            6
                        
JM Press            95    2×10
Dbell Row        75    2×10
Hang/Reg Humdingers        2×7 superset

THOUGHTS FOR THE DAY:  
I am repeating where I started with the Wendler 5/3/1 workout a few weeks back.  I upped a few of the sets and everything actually went really well considering I’m still not feeling 113%.  Also, I decided to only do 2 sets of assistance and core work.  Sat in the steam room again for a while afterward.

Today I drank half my preworkout about 25 min before and 1/2 immediately before my wkout.  It worked much better so I’m going to stick with that the rest of the week and see how it goes.  Then I’ll start playing with the dosage a bit if needed.  

Not sure if I mentioned this before or not, but my left shoulder and right knee are a lil sore.  So weird.  The shoulder is feeling better actually, but the knee is still a lil stiff and sore.  It shouldn’t effect my squatting tomorrow.

====================================================

Wed Aug 1, 2012

FOODS FOR THE DAY:
Breakfast:  1/4 cup granola, raisins, protein
Snack:           Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein    
Late Lunch:     Salad with steak strips and 2 boiled eggs      
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Salad with steak strips and 2 boiled eggs
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
Squat    
                        160            5
                        190            5
                        225            3
                        265            5
                        305            5
                        345            7
GM                    95        2×8
Dbell Lunges    52.5        2×10
Tuscon / Roman        2×7  superset

THOUGHTS FOR THE DAY:  
Fairly happy with todays squats.  Back feels great but my right knee is a bit sore.  Squatting didn’t bother it all actually so that’s good.  Kinda feels like I smacked the inside of it with something.  

Didn’t get as many reps with squat this time, but I didn’t really push it too hard either because even though I’m back to lifting after being real sick, I am still not 113% and it still makes me pretty tired to lift anything.  

====================================================

Thur Aug 2, 2012

FOODS FOR THE DAY:
Breakfast:  Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Snack:       Banana and protein
Lunch:         Salad with steak strips
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Salad with steak strips and 2 boiled eggs
Late snack:   Slow protein

WORKOUT:
Did some interval jump rope.  1min on / 1min off.  Double leg, single leg, alternating, criss cross, backwards, and finished with a bunch of double unders.  Speed bag for about 12 min or so.

WORKOUT:
Seated Calf raise  140lb  3×12
Dbell shrugs  85lb  3×8

THOUGHTS FOR THE DAY:  
Knee is starting to feel better.  It’s a bit tight still, but not bad.  Got a bit tired again, but every day I am feeling better and better by next week I’m gonna be tearing shiznit up and lifting hard again.  Really need to sit down and work backwards from December to figure out what I need to do to hit 8x by then because there’s a comp.

====================================================

Fri Aug 3, 2012

FOODS FOR THE DAY:
Breakfast:  Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Snack:       Banana and protein
Lunch:         Salad with steak strips
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         .75lb bacon made into jalapeno poppers with hummus as sub for cream cheese
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
OH Press    
                        71            5    
                        84            5    
                        98            3    
                        116            5    
                        134            5    
                        152            5    
                        
Dips                    25        2×10, 1×5
Pullups                            2×10, 1×5
Bar Twists                    2×7    1 leg tuscons (per leg)

THOUGHTS FOR THE DAY:  
Felt pretty good today.  Still not doing all the assistance work yet because I do get wiped out tired by the end.  

The jalapeno poppers were pretty awesome.  Think next time I will mix half and half hummus and cream cheese and see how it turns out.  I didn’t know if you could actually cook hummus or not but figured why not try.  haha
====================================================

Sat Aug 4, 2012

FOODS FOR THE DAY:
Breakfast:  1/4 cup granola, raisins, protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Lunch:             Rest of the jalapeno poppers
Snack:         2 pieces of pizza
Dinner:         3 brats, sauerkraut, salad
Late snack:  1 brat

WORKOUT:
Exercise            lbs         Reps    
Deadlift    
                        204            5
                        240            5
                        280            3
                        331            5
                        382            5
                        433            5
        
Romanian DL    225        2×10
Stranglers        80        3×13

THOUGHTS FOR THE DAY:  
Felt good on deadlift today.  Back is feeling pretty good too.  Wasn’t having any problems per say, but all the sleep and rest from being sick made it a bit sore reeeally low.  So I decided to take it easy and not do all my assistance work.  Spent the rest of the day helping a buddy work on stuff for his basement and re-weld some crappy plyo boxes for the gym.  Can’t believe how much they charge for this crappy work.
====================================================

Sun Aug 5, 2012

FOODS FOR THE DAY:
1 apple and protein drink

THOUGHTS FOR THE DAY:  
WELLLLL, just for future reference and as an fyi for everyone.  When welding stuff that’s been painted previously, be sure to do it in a well ventilated area.  I ground off all the paint around the area I was welding, but the heat created fumes from the nearby paint annnndddd…..

I spent the entire day sleeping, coughing, feeling nauseous, and with a terrible headache.  I welded for years and never had a problem like this.  It was awful to say the least.  Now my back is a bit sore AGAIN from laying around literally all day resting/sleeping.  DAMMIT!  OOPS!

====================================================
====================NEW WEEK – 14======================
====================================================

Mon Aug 6, 2012

FOODS FOR THE DAY:    
Lunch:  Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Snack:         Salad
Snack:  Vibrant Health Green Vibrance powder drink
Dinner:         Salad and Vibrant Health Green Vibrance
Late snack:   Slow protein

WORKOUT:  N/A

THOUGHTS FOR THE DAY:  
Still feeling the effects of my welding on Saturday.  Slept in till about 11:30am but started feeling much better later in the day.  Skipped my workout because I wanted to rest up some more.  So I worked instead.  HAHA

Back is still a tiny bit sore, but not bad so we’ll see how it feels on bench tomorrow.

====================================================

Tue Aug 7, 2012

FOODS FOR THE DAY:
Pre Breakfast:  1/2 serv Protein
Breakfast:      Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Snack:  Protein and banana
Late lunch:       Salad with steak strips and boiled egg
Snack:     Protein and banana    
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Salad with steak strips and boiled egg
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
Bench    
                        109            5
                        137            5
                        164            3
                        192            3
                        219            3
                        246            5
                        
JM Press            100        4×10
Dbell Row        75        4×10
Hang/Reg Humdingers        2×7 superset    

THOUGHTS FOR THE DAY:  
Bench felt pretty good today.  5 reps was no problem and decided not to push it.  However, I did decide to start upping the assistance work again since I’m actually feeling good again.  I do still feel a bit tired, but I don’t feel “blah” while working out.

Back felt good too and I can still tell there is something there with the tiredness from laying around, but it’s no problem.  Sweet.  Looking forward to squatting tomorrow!

====================================================

Wed Aug 8, 2012

FOODS FOR THE DAY:
Pre Breakfast:  1/2 serv Protein
Breakfast:      Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Snack:  Protein and banana
Late lunch:       Salad with steak strips
Snack:     Protein     
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Salad with steak strips and boiled egg
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
Deadlift
                        162            5
                        202            5
                        243            3
                        283            3
                        324            3
                        364            2
        
THOUGHTS FOR THE DAY:  
Have changed up my eating sched a little and think I need to start setting alarms or reminders to eat lunch around 1:30pm or 2pm because I forget to eat.  Ooops.

Wkout was going good and then my last set of squats I put on my belt and noticed it was real loose.  Had to go a notch tighter.  Also, only did 2 reps because my back is off a bit again because of all the time I spent in bed after about killing myself with fumes from welding over the weekend.  

After my workout, I weighed myself and DOH…. I lost almost 5lbs cuz I only ate an apple and had a protein drink from Sun morn till Mon afternoon.  Sheesh.

Gonna continue with the wkout this week but not do the last heavy set (or maybe the last 2 sets.)  Gonna go off how I feel and not push it.  
====================================================

Thur Aug , 2012

FOODS FOR THE DAY:
Pre Breakfast:  1/2 serv Protein
Breakfast:      Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Snack:  Protein and banana
Late lunch:       Salad with steak strips and boiled egg
Snack:     Protein and banana    
Dinner:         Salad with steak strips and boiled egg
Late snack:   Slow protein

WORKOUT:
Took the day off completely

THOUGHTS FOR THE DAY:  
Went and saw my chiropractor buddy and got tuned up a bit this morn cuz my low low back was really tired sore.  (Low as in well below my belt line).  That helped a ton.

One oddity that started yesterday is my right wrist.  Stupid thing is really sore like I smacked it on something.  (It’s the wrist I think got broke when I used to ride bulls.  Not sure though cuz I never got it checked out.  darrr).  

No biggie though because it always comes back to normal after a few days.  Plus, it’s always better when I’m able to workout and train hard.  

====================================================

Fri Aug 10, 2012

FOODS FOR THE DAY:
Pre Breakfast:  1/2 serv Protein
Breakfast:      Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, few leaves of Russian sage and fresh mint from my back yard, Protein
Snack:  Protein and banana         
Late Lunch:   Asian food.  Beef, egg roll, fried rice, soup
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:     Fried gizzards
Late snack:  slow protein

WORKOUT:
Exercise            lbs         Reps    
OH Press    
                    71            5    
                    89            5    
                    107        3    
                    125        3    
                    143        3    
                    161        3    
                    
Dips                25        3×10    
Pullups            0        3×10    
1 leg tuscons    0        2×7    

THOUGHTS FOR THE DAY:  
Back still felt great today.  Not as good as yesterday, but still good.

Also, been eating at different times lately.  Having my snack around 11am and then not eating lunch till 1:30, 2pm.  Seems to work pretty good for hitting the gym aroun 4:30pm.
====================================================

Sat Aug 11, 2012

FOODS FOR THE DAY:

Breakfast:  Granola, raisins, protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Lunch:     Asian food.  egg roll, fried rice
Snack:         Asian food.  Beef, fried rice
Dinner:         Asian food.  Beef, fried rice
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
Deadlift    
                    225        5    
                    255        5    
                    315        3    
                    357        0    skip to save back
                    408        0    skip to save back
                    459        0    skip to save back

Romanian DL    skipped to save back
Stranglers        skipped to save back    

THOUGHTS FOR THE DAY:  
So the ole back wasn’t feeling real strong today.  Didn’t feel bad, just not strong.  Plus, I decided to take it easy the rest of this week anyway.  

That damn cold, and spending all that time in bed, really did a number on my back.  

This has been a long comeback process.  Still not back to where I was in December last year and it’s getting a bit frustrating.  But, I know it’ll come back.  Just gonna take a bit of time.

====================================================

Sun Aug 12, 2012

FOODS FOR THE DAY:
I really was not hungry today.  Felt fine, but not hungry for anything.  Had 2 bananas and 2 apples all day.

Also had 5 protein drinks though.  1 slow protein before bed.

THOUGHTS FOR THE DAY:  
See above, and… Spent a lot of time this weekend working on my DIY Strength Training site.  It’s coming along nicely.  Can’t wait to roll out the new version cuz the current sites blows.  haha

====================================================
====================NEW WEEK – 15======================
====================================================

Mon Aug 13, 2012

FOODS FOR THE DAY:
Pre Breakfast:  1/2 serv Protein
Breakfast:      Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, Protein
Snack:       Protein
Lunch:     Salad with steak strips and boiled egg.
Snack:     Protein
Dinner:     Salad with steak strips and boiled egg.

WORKOUT:
No workout today.  Decided to take my “off” day actually off.  I did get a nice walk in though.

THOUGHTS FOR THE DAY:  
Think this week I’m gonna take it up a notch but not push it real hard.  Want to ease my back, back into it and not have any more set backs.

Gonna try to get a couple little walks in each day now to stay loose and keep my back happy.  Sheesh, with all the “back” talk you’d think I have ongoing back problems.  Luckily that’s not the case.  phew.
====================================================

Tue  Aug 14, 2012

FOODS FOR THE DAY:
Pre Breakfast:  1/2 serv Protein
Breakfast:      Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, Protein
Snack:       Protein & carrots and boiled egg dipped in salsa
Lunch:     Salad with steak strips and boiled egg.
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:     Salad with steak strips and boiled egg.
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
Bench    
                    109        5
                    129        5
                    150        3
                    178        5
                    205        5
                    225        5
    
JM Press            95        4×10
Dbell Row        75        4×10
Hang/Reg Humdingers        2×7 superset

THOUGHTS FOR THE DAY:  
Bench felt pretty easy today so that’s good.  Decided not to take it up a notch and actually just go medium heavy.  I just went back to the beginning of my 5/3/1 workout that I started like 6 weeks ago before I got sick.  

I am trying to be patient with this process of coming back and then coming back after my nasty cold.  Really just want to make sure the ole bod is back to 113% everywhere before I start really crankin it up.  

I just realized today that I should be lifting well over 100lbs more during workouts on squat and deadlift and it’s been 8 months since I picked up anything semi heavy.  

It’ll come back I know, but never realized the level I was at until now.  

No more extended time off for me.  This is ridiculous!

====================================================

Wed Aug 15, 2012

FOODS FOR THE DAY:
Pre Breakfast:  1/2 serv Protein
Breakfast:      Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, Protein
Snack:       Protein & banana
Lunch:     Salad with steak strips and boiled egg.
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:     Salad with steak strips and boiled egg.
Snack:  2 pizza hot pockets, sour skittles, lemon heads
Late snack:   Slow protein

WORKOUT:
Exercise            lbs         Reps    
Squat    
                    162        5
                    190        5
                    223        3
                    263        5
                    304        5
                    345        3
    
GM                95            2×8
Dbell Lunges    53            2×12
Single leg Tuscon             2×7  each leg

THOUGHTS FOR THE DAY:  
Didn’t get much sleep last night because today is my “shopping” day and I also had to shave and and and in the morning.  Oops.  4 hrs isn’t bad, but I need on average 5 hrs at least.  

The lack of sleep really did a number on my appetite.  I was STARVING today and after squats I was wiped out and actually took a 45 min nap on the floor of my office.  

After waking up and shaking off the grogginess, I was starving again so I went and got 2 pizza pockets and some candy.  Was still hungry after that.  WOW!

Squats went ok, but I noticed I am still a bit underweight based on how my belt fit.  Plus, the last set felt heavier than it should have so I cut it off at 3 reps.  Still had a decent wkout tho.
====================================================

Thur Aug 16, 2012

FOODS FOR THE DAY:
Pre Breakfast:  1/2 serv Protein
Breakfast:      Smoothie – Mixed greens, 1/2 apple, berries, cayenne pepper, bee pollen, Protein
Snack:       Protein & tomato
Snack:   Protein and banana and carrots
Lunch:     Steak strips
Snack:  Protein and banana
Dinner:     2 halibut fillets
Late snack:   Slow protein

THOUGHTS FOR THE DAY:  
It’s official, I am soooo sick of salad.  Not sure I’m gonna eat any for a while and instead will just eat carrots and tomatoes and whatever else for veggies.  Actually I may go get some more carrots, celery and dip them in salsa as my veggie meal.  It’s actually really good.  Salsa is awesome with boiled eggs too fyi.

Decided again to actually take off my “off day”.

Wasn’t starving as bad today so that’s good.  I did seem to graze allll day long though instead of eating an actual meal.  Was kinda nice.  I just need to pay attention to make sure I’m getting enough protein and calories so I can put back on a few pounds.

Also been working my arse of on revamping my website to have a ton of great content and also include some affiliate links to things I recommend.  Figure if I’m putting in all this time to help people, I’ve earned the right to include some links that I can make a few dollars on.  :)

====================================================

Fri Aug 17, 2012

FOODS FOR THE DAY:
Breakfast:  Protein and Vibrant Health Green Vibrance
Snack:       Apple & protein
Snack:   Banana & protein
Lunch:     Asian – Spicy garlic beef, egg roll, fried rice, soup
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:     Pizza pocket & York peppermint patties
Late snack:

WORKOUT:
Exercise            lbs         Reps    
OH Press
                    71            5    
                    84            5    
                    98            3    
                    116        5    
                    134        5    
                    155        5    
                    
Dips                25            4×10
Pullups                        4×10
Splinters        2×12    

THOUGHTS FOR THE DAY:  
I am soooo tired of making my own food.  HAHA.  Today I was just gonna eat some fish and fruit and veggies, but I couldn’t do it.  I did have some decent good for me food early, but then I had delicious vietnamese food for lunch and a hot pocket after my wkout.  Plus I could stand to put on a few extra pounds.

Workout was pretty easy.  I can feel my low back just a lil after doing overhead, but it’s nothing so not concerned.  Also, I still plan to go easy tomorrow on deadlift.  Can’t wait till I start puttin up some decent numbers again.

Side note:  How do you know when you need a new gym, or need to bring in some guys stronger than you?  When people still think your strong and your not even lifting what you were 8 months prior.  LOL
====================================================

Sat 18, 2012

FOODS FOR THE DAY:
Breakfast:  Granola and Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Lunch:     Asian (beef, fried rice, egg roll, soup)
Snack:     Protein, small York Peppermint patties
Dinner:     Asian (beef, fried rice, egg roll, soup)
Late snack:  Slow protein

WORKOUT:
Exercise            lbs         Reps    
Deadlift    
                        204            5
                        240            5
                        280            3
                        331            5
                        382            5
                        433            5
        
Romanian DL    225        2×10
Stranglers        80        3×13

THOUGHTS FOR THE DAY:  
Stillll tired of eating.  HAHA, I am just not hungry and don’t wanna be bothered to cook anything.

Deadlifts felt pretty good today so I did some Romanian deadlifts and that was good too.  Later my lower back felt a bit tired, but not bad.  Happy about that.  Probly gonna do this same workout again next week just to be sure before I start really cranking it up.
====================================================

Sun 19, 2012

FOODS FOR THE DAY:
Breakfast:  Apple and protein
Lunch:     Apple and protein
Dinner:     Halibut fillet
Late snack:   Slow protein

THOUGHTS FOR THE DAY:  
Sheesh, today I barely ate anything and I wasn’t even hungry.  Ok, I really need to start setting reminders and making myself eat!

====================================================
====================NEW WEEK – 16======================
====================================================

Mon Aug 20, 2012

FOODS FOR THE DAY:
Breakfast:  Apple and protein
Snack:       Protein
Lunch:     Halibut and tomato
Snack:     Protein
Dinner:     Halibut
Late snack:  Slow protein

WORKOUT:
No workout today.  Decided to take my “off” day actually off again.

THOUGHTS FOR THE DAY:  
Thinkin I need to amp up my meals a bit.  One… Because I need the calories, and two… because I need to mix it up.  I am so bored with the food I’m eating.  doh

====================================================

Tue  Aug 21, 2012

FOODS FOR THE DAY:
Breakfast:  Pre Breakfast:  1/2 serv Protein
Breakfast:      Smoothie – Mixed greens, 1/2 apple, berries, Protein, green powder
Snack:       Tomato and Protein
Lunch:     Indian food.  (Bread, potatoes, rice, chicken) and salad
Snack:     Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Indian food.  (Bread, potatoes, rice, chicken) and salad
Late snack:  Slow protein

WORKOUT:
Exercise            lbs         Reps    
Bench    
                        109            5
                        129            5
                        150            3
                        178            5
                        205            5
                        235            7
                        
JM Press            95    5×10
Dbell Row        75    5×10
Hang/Reg Humdingers        2×7

THOUGHTS FOR THE DAY:  
OH MAN!!!  Indian food is awesome!  There’s a place in town with a buffet and you can get a take away box.  So I pile that thing as high as possible.  Let’s see how many meals I can get out of it.  It’s gonna be a lot probably because I never eat carbs so it fills me up reeeeally quick.  (I don’t eat many carbs cuz it’s easier to eat steak/salad/eggs/bacon/etc).

Workout went pretty good.  Feelin a lil stronger and back is doing pretty good too.  Like I said, not hurt, but not 113% either.

====================================================

Wed Aug 22, 2012

FOODS FOR THE DAY:
Breakfast:  Pre Breakfast:  1/2 serv Protein
Breakfast:      Smoothie – Mixed greens, 1/2 apple, berries, Protein, green powder
Snack:       Tomato and Protein
Lunch:     Indian food.  (Bread, potatoes, rice, chicken) and salad
Snack:     Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Indian food.  (Bread, potatoes, rice, chicken) and salad
Late snack:  Slow protein

WORKOUT:
Exercise            lbs         Reps    
Squat    
                        162            5    
                        190            5    
                        223            3    
                        263            5    
                        304            5    
                        344            5    
                        
Unpossibles     3×7  Blue band, red band, red band

Front Squat        135    3×10    
Dbell Lunges    52.5    3×10    
Tuscon             25    3×7    

THOUGHTS FOR THE DAY:  
WOW!!  I got 7 meals out of that Indian food from yesterday!!  POW!  Might have to do that again.  

Squats went great today.  Still depressing when I look at what I was lifting 8 months ago.  Oh well, it’s coming back!

I am gonna be really sore though.  Instead of doing good mornings, I did front squats and I could barely walk afterward.  Eeek.  Was kinda funny actually.
====================================================

Thur Aug 23, 2012

FOODS FOR THE DAY:
Breakfast:  Pre Breakfast:  1/2 serv Protein
Breakfast:      Apple
Snack:        Protein
Lunch:     Indian food.  (Bread, potatoes, rice, chicken) and salad
Snack:     Indian food.  (Bread, potatoes, rice, chicken) and salad
Dinner:         Indian food.  (Bread, potatoes, rice, chicken) and salad
Late snack:  Slow protein

THOUGHTS FOR THE DAY:  
Decided to take my off day “off” again and give me ole bod more rest.  

====================================================

Fri Aug 24, 2012

FOODS FOR THE DAY:
Breakfast:  Pre Breakfast:  1/2 serv Protein
Breakfast:      Apple
Snack:        Protein & Banana
Lunch:     Indian food.  (Bread, potatoes, rice, chicken) and salad
Snack:     Indian food.  (Bread, potatoes, rice, chicken) and salad
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine & banana
Snack:  2 red bulls and york peppermint patties
Late Dinner:         Indian food.  (Bread, potatoes, rice, chicken) and salad
Late snack (4:30am Saturday):  Slow protein

WORKOUT:
Exercise            lbs         Reps    
OH Press            skipped
Dbell Press
                        30        10
                        40        10
                        50        10
                        
Dips                    25    3×10    
Pullups            3×10    

====================================================

Sat Aug 25, 2012

FOODS FOR THE DAY:
Breakfast:  Protein & green powder & lil granola & banana
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Lunch:     Indian food.  (Bread, potatoes, rice, chicken)
Snack:    Slice of giant sub sandwich, chips, salsa, veggies
Dinner:     Indian food.  (Bread, potatoes, rice, chicken)
Late snack:   Banana, slow protein

WORKOUT:
Exercise            lbs         Reps    
Deadlift    
                        204            5    
                        240            5    
                        280            3    
                        331            5    
                        382            5    
                        455            5    
            
Romanian DL    225    5×10    
1x Turantula

====================================================

Sun Aug 26, 2012

FOODS FOR THE DAY:
Breakfast:   Apple and protein
Lunch:      Indian food.  (Bread, potatoes, rice, chicken)
Dinner:     Asian food.  Beef and noodles at tokyo joes.
Snack:  Power Bar
Late snack:  Slow protein and asian leftovers from dinner

THOUGHTS FOR THE DAY:  
This weekend has been insane.  I stayed up all night long on Fri night and last night.  Really want to get my website finished.  Did a ton of research on the supplements I’m taking.  Mainly for my own benefit, but I also rehashed the information for everyone else to see on my site.  I always hate when you go to someones site and they recommend something but have no data on it like benefits/side effects/dosage/etc.

Also asking more people to check out my home page video so I can get that finished.  I have a ton more content I want to put on the website, but I think once the video is done I’m going live with it.   I’ll put more content on as I go.

ANND…. I am planning to start eating more frequently, or at least eating on some sort of schedule.  My strength training (powerlifting) will do a lot better if I don’t lose weight again.  ha!
====================================================
====================NEW WEEK – 17======================
====================================================

Mon Aug 27, 2012

FOODS FOR THE DAY:
Breakfast:    Apple & protein
Snack:           tomatoes, apple, protein
Lunch:         2 boiled eggs, carrots, protein
Snack:            1 boiled egg, tomato, carrots, power bar
Dinner:           Power bar, tomato, carrots
Late snack:  Slow protein

WORKOUT:
No workout today.  Decided to take my “off” day actually off again.

THOUGHTS FOR THE DAY:  
Sheesh, after I say I’m gonna eat more/better, I don’t eat hardly any real food today.  Ok, tomorrow I’m getting some more Indian food and then shopping on Wednesday for steaks!

====================================================

Tue  Aug 28, 2012

FOODS FOR THE DAY:
Breakfast:    Apple & protein
Snack:           tomatoes, apple, protein
Lunch:         Indian food.  (Bread, potatoes, rice, chicken)
Snack:            Indian food.  (Bread, potatoes, rice, chicken)
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:           Indian food.  (Bread, potatoes, rice, chicken)
Late snack:  slow protein

WORKOUT:
Exercise            lbs         Reps    
Bench    
                        109            5    
                        137            5    
                        164            3    
                        192            3    
                        219            3    
                        246            5    
                        
JM Press            100    5×10    
Dbell Row        80    5×10    
Hang/Reg Humdingers    2×7,    1×3

THOUGHTS FOR THE DAY:  
WOW again!  Pretty happy with my bench today.  Still at least 40lbs below where it should be, but felt good.  POW!

Can’t wait to go shopping tomorrow and get some steaks and other things so I can start eating my protein again.

====================================================

Wed Aug 29, 2012

FOODS FOR THE DAY:
Breakfast:    Apple & protein
Snack:           tomatoes, carrots, protein
Lunch:         Indian food.  (Bread, potatoes, rice, chicken)
Snack:            Indian food.  (Bread, potatoes, rice, chicken)
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:           Indian food.  (Bread, potatoes, rice, chicken)
Late snack:  slow protein

WORKOUT:
Exercise            lbs         Reps    
Squat    
                        162            5    
                        202            5    
                        243            3    
                        283            3    
                        324            3    
                        364            5    
                        
Unpossibles 3×7  Blue, red, 0

Front Squat    135    3×10    
Dbell Lunges    53    3×10    
Tuscon / Roman    25    3×7    

THOUGHTS FOR THE DAY:  
AWESOME SKWAT DAY!!  At least as it relates to me gaining some strength back.  I probably could have done 2-3 more, but my form started breaking down on rep #5 and even though my back feels great, I’m still not gonna reeeally push it just yet.  

Annd… I totally trashed my legs again by finishing with front squats and lunges.  Hope I’m not still sore by Saturday when I deadlift.  YIKES!

Went shopping this morn too and got about 8lbs of steak and some fruits/veggies.  ARRRLLLLLL

====================================================

Thur Aug 30, 2012

FOODS FOR THE DAY:
Breakfast:    1/4 cup granola and protein
Snack:           banana, protein
Lunch:         Steak (~4oz) Top sirloin
Snack:           Apple, protein
Dinner:           Steak (~4oz) Top sirloin, Tomato
Late snack:  slow protein

THOUGHTS FOR THE DAY:  
Cooked up a couple steaks this morning so I’d have food for today and tomorrow at my office.  It wasn’t too bad for being cooked in a pan.  Can’t wait to get the grill back.  Pan cooked steak blows.

Not terribly sore yet from yesterdays squat day so that’s great!!… But got a feelin tomorrow they’re gonna be real tender.  

Was definitely feeling that I went kinda hard yesterday at the gym tho.  Sat on my fitball about 1/2 the day and also got a nice walk in to loosen everything up.

I am pretty sure all the carbs I have been eating is screwing up my sleep schedule.  Every day when I wake up after having my delicious Indian food with rice and potatoes, etc, I feel like I drank a bottle of whisky.  ugh.  So it’ll be interesting to see the difference when I go back to almost all protein like my normal eating.

====================================================

Fri Aug 31, 2012

FOODS FOR THE DAY:
Dammit, I lost my food intake info for Fri-Sun, but it’s about the same as normal.  But…
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine

WORKOUT:
Exercise            lbs         Reps    
OH Press    
                        71            5
                        89            5
                        107            3
                        125            3
                        143            3
                        161            7
                        
Dips                    25    5×10
Pullups                0        5×10
Bar Twists        0        3×12

====================================================

Sat Sept 1, 2012

FOODS FOR THE DAY:
Dammit, I lost my food intake info for Fri-Sun, but it’s about the same as normal.  But…
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine

WORKOUT:
Exercise            lbs         Reps    
Deadlift    
                        204            5    
                        255            5    
                        306            3    
                        357            3    
                        408            3    
                        475            3    
                        500            3
            
Romanian DL    225    3×10    
Stranglers        80        3×13    

THOUGHTS FOR THE DAY:  
After 475 on deads I figured I’d do a heavy single.  Ended up being heavy x 3 reps.  POW!
Feelin great!

====================================================

Sun Sept 2, 2012

THOUGHTS FOR THE DAY:  
Dammit, I lost my food intake info for Fri-Sun, but it’s about the same as normal.

BUT, I probably lost or maybe didn’t enter the information for the past 2.5 days because I literally stayed up all night Fri night and Sat night working on my website.  Ooops!

====================================================
====================NEW WEEK – 18======================
====================================================

Mon Sept 3, 2012

FOODS FOR THE DAY:
Lunch:        Granola, raisins, protein
Snack:       protein
Dinner:    Panda express 1/2
Snack:        Protein    
Snack:  Panda express    1/2
Late snack:  Slow protein

THOUGHTS FOR THE DAY:  None

====================================================

Tue  Sept 4, 2012

FOODS FOR THE DAY:
Breakfast:    Granola, raisins, protein
Snack:           Protein, apple
Lunch:         ~4oz steak, carrots, 2 tomatoes
Snack:        Protein, banana
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:           ~4oz steak, carrots
Snack:  Protein
Late snack:  slow protein

WORKOUT:
Exercise            lbs         Reps    
Bench    
                        109            5    
                        137            5    
                        164            3    
                        205            5    
                        233            3    
                        260            5    

JM Press            100    5×10    
Dbell Row        80    5×10    
Hanging Humdingers    0    5×7    

THOUGHTS FOR THE DAY:  
Still eating more whey protein and started back into the steak today.  Also, pretty stoked about bench today.  Definitely need to increase my weight a lil on it.  Mainly just happy all my lifts are coming back.  

Sleep schedule is a bit jacked up from barely sleeping over the weekend.  oops.

====================================================

Wed Sept 5, 2012

FOODS FOR THE DAY:
Breakfast:    Granola, raisins, protein
Snack:           Protein, apple
Lunch:         ~4oz steak, carrots, tomato
Snack:        Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:           ~4oz steak, carrots, tomato
Snack:  Protein
Late snack:  slow protein

WORKOUT:
Exercise            lbs         Reps    
Squat    
                        162            5    
                        202            5    
                        243            3    
                        304            5    
                        344            3    
                        384            3    

Unpossibles 3×7  Blue, red, 0
                    
Front Squat        135    4×10    
Dbell Lunges    53    4×10    
Tuscon             25    3×7    

THOUGHTS FOR THE DAY:  
Overall fairly happy with today’s skwats.  Got 2 extra reps and no major form breakdown.  My right knee was a little tender, but that happens from time to time so I don’t worry about it much because it always goes away.

My stamina is increasing also.  I was able to get 4 supersets of my assistance work at the end and wasn’t as rubber legged as I was after 3 sets last week.  

Looking forward to hitting 405+ in my workout soon!

====================================================

Thur Sept 6, 2012

FOODS FOR THE DAY:
Breakfast:    Granola, raisins, protein
Snack:           Protein
Lunch:         ~4oz steak, carrots, tomato
Snack:        Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:           ~4oz steak, carrots
Snack:  Protein
Late snack:  slow protein

WORKOUT:
Jump rope:  100 regular, 25 one leg, 100 alternating 2 jumps per leg, 25 crossover, 25 backwards, 100 regular
About 15 min on speed bag
Seated Calves:  3×8  140lbs
Dumbbell Shrugs:  3×10  80lbs  (5 reps dumbbells at side, 5 reps dumbbells in front and slightly leaned fwd)

Abs:  3×7 –  one leg upside down situps w/ 25lb plate

====================================================

Fri Sept 7, 2012

FOODS FOR THE DAY:
Breakfast:    Granola, raisins, protein
Snack:           Protein, apple
Lunch:         Young’s Asian beef  2/3
Snack:        Young’s Asian beef  1/3
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:           sweet tarts, york pep patties, 1/2 med. pizza, 1/2 pint ice cream
Late snack:  slow protein

WORKOUT:
OH Press    
Exercise            lbs         Reps    
                        71            5    
                        89            5    
                        107            3    
                        134            5    
                        152            3    
                        185            2    
                        
Dips                    25    3×10    
Pullups                0        3×10    

THOUGHTS FOR THE DAY:  
Wow, I really pushed OH today.  It was like slow motion on the 2 reps.  haha

Decided to skip core work today.
====================================================

Sat Sept 8, 2012

FOODS FOR THE DAY:
Breakfast:    Granola, raisins, protein      
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine     
Lunch:         1/2 med. pizza
Snack:        Protein, shockers candy, pep patties
Snack:  1/2 pint icecream, shockers candy, pep patties
Dinner:       huge hamburger, cupcake, chips, bacon
Late snack:  slow protein

WORKOUT:
Exercise            lbs         Reps    
Deadlift    
                        204            5    
                        255            5    
                        306            3    
                        382            5    
                        455            3    
                        520            3    

Romanian DL    225    3×10    ,    1×275
Stranglers        80    4×13    

THOUGHTS FOR THE DAY:  
Deads are feeling good again.  Not perfect form on last set, but didn’t struggle so definitely going to readjust numbers for the next cycle.

Also, Romanians felt pretty good too.

Little distraught about my grip.  I could barely get 385×5 overhand.  That used to be no problem at all.  grrrr

====================================================

Sun Sept 9, 2012

FOODS FOR THE DAY:
Breakfast:  Protein
Snack:       French toast
Lunch:         protein, peppermint patties
Dinner:     protein, peppermint patties
Late snack:   slow protein

THOUGHTS FOR THE DAY:
Bought a dehydrator today!!  Super stoked cuz I am going to jerk all my steaks and beefs so I don’t have to cook hardly at all.  So just gonna eat dried beef, boiled eggs, veggies, and fruits and protein powder!

We’ll see how that goes, but I can do it for a while.  :)

====================================================
====================NEW WEEK – 19======================
====================================================

Mon Sept 10, 2012

FOODS FOR THE DAY:
Breakfast:  Granola, raisins, protein
Snack:       Protein
Lunch:     Jerky, 1 tomato        
Snack:         Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Jerky, 1 tomato
Late snack:    Slow Protein

WORKOUT:  Took my “off” day off.  :)

THOUGHTS FOR THE DAY:  
Made up a bunch of beef jerky.  Only put as much seasoning on it as I would a normal steak.  Was good at first, but I let it go for too long.  Oh well, gotta eat it now.  haha

====================================================

Tue Sept 11, 2012

FOODS FOR THE DAY:
Breakfast:  Granola, raisins, protein
Snack:  Protein
Lunch:  Jerky, 1 tomato
Snack:    Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Jerky, 1 tomato
Late snack:   Slow Protein

WORKOUT:
Exercise            lbs         Reps    
Bench
                    109        5
                    137        5
                    164        5
JM Press            95    5×10
Dbell Row        75    5×10
Hang/Reg Humdingers    4×7  sup set

THOUGHTS FOR THE DAY:  
Deload week is so boring.  ha

====================================================

Wed Sept 12, 2012

FOODS FOR THE DAY:
Breakfast:  Granola, raisins, protein
Snack:   Protein
Lunch:  Jerky
Snack:    Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Jerky, 1 tomato
Late snack:   Slow Protein

WORKOUT:
Exercise            lbs         Reps    
Squat
                    162        5
                    202        5
                    243        5
Front Squat        135    5×10
Dbell Lunges    53        5×12
Tuscon             25        3×7

THOUGHTS FOR THE DAY:  
Deload week is so boring.  ha

====================================================

Thur Sept 13, 2012

FOODS FOR THE DAY:
Breakfast:      Granola, raisins, protein
Snack:       Protein    
Lunch:  Jerky, apple
Snack:    Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         Jerky, 1 tomato
Late snack:   Slow Protein

WORKOUT:  Again… Took my Off day Off.

====================================================

Fri Sept 14, 2012

FOODS FOR THE DAY:
Breakfast:      Granola, raisins, protein
Snack:           Protein
Lunch:  Jerky
Snack:    Protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Dinner:         LOTS of candy
Late snack:   Slow Protein

WORKOUT:
Exercise            lbs         Reps    
OH Press
                    71            5
                    89            5
                    107        5

Dips                25            3×10
Pullups            0            3×10

THOUGHTS FOR THE DAY:  
Deload week is so boring.  ha

Going to be putting together a new workout.  Planning to design something that is kinda a hybrid of Wendler’s 5/3/1 and Sheiko.  We’ll see if it kills me.  hahaha
====================================================

Sat Sept 15, 2012

FOODS FOR THE DAY:
Breakfast:  Granola, raisins, protein
Preworkout:  Homebrew
Post wkout:  Protein + BCAA’s + Glutamine
Lunch:         Spicy Asian beef/rice
Dinner:     Spicy Asian beef/rice
Late snack:   Slow Protein

WORKOUT:
Exercise            lbs         Reps    
Deadlift
                    204        5
                    255        5
                    306        5

Romanian DL    225    5×10

THOUGHTS FOR THE DAY:  
Deload still blows.  Really excited to create my new wkout.  Spent a LOT of time working on it today.  Should be able to get it semi finished to test out for next week.
====================================================

Sun Sept 16, 2012

FOODS FOR THE DAY:
Breakfast:  Granola, raisins, protein
Lunch:  Protein, power bar
Dinner:  4 Eggs
Snack:  Jerky
Late Snack:  Slow Protein

THOUGHTS FOR THE DAY:  
OK!  I have an Alpha version of the StrengthWhore™ workout in place.  If it doesn’t kill me, it will make me super human.  (It’s not as bad as Sheiko though)

 

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If you’ve read this entire thing… or just skipped to the bottom… then congrats.  The rest of my training logs will be at Strength Whore™.  I am trying to keep DIY as more of a DIY site instead of a “hey, here is my training log” site.

Travis Hlavka (9 Posts)

I may act like a 12yr old a lot of the time, but that's because I have a genetic defect that will not allow me grow up. HOWEVER, I do take strength training and fitness very seriously and I love using what I know to help others reach their fitness goals and avoid the bazillion mistakes I've made in my 25+ yrs of training. Since I don't know everything, I never stop learning. Note: I am no longer a "certified" trainer, but I truly understand more about fitness and health now than I ever did with that official piece of paper.

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