Weight:
174.2 (which dropped to 173.2 about an hour later for bodily function-related reasons...grr)
Food:
Steak
Milk and Fruit
Steak and Mushrooms (sauteed in ghee)
Supplements:
Fish Oil
Creatine - after I hit post
ZMA - before sleep
Sleep:
Probably around 1 or 1:30. I have milk to drink and homework to do (both of which I should have done sooner - bloody research apps. Actual research will suck)
---
Training:
Warmup
Deadlift: 135, 185, 225
3x3 - 265lbs
Definitely bringing the chalk next time.
Bench: 45, 45, 95, 135
3x3 - 175lbs
Form breakdown...need to work on it. Ass was coming off the bench due to imperfect setup on at least one set.
Pulldowns:
3x3 - 145lbs
Less hard.
Face Pulls:
3x10 - 20lbs
Went up.
Tuesday, January 25, 2011
Sunday, January 23, 2011
2011-01-23 Squat and Press
Weight:
174
Food:
I anticipate some apples or something while I'm at work, 'cuz I didn't eat breakfast. (2x)
Steak
[Steak]
[Milk]
Supplements:
Creatine
[Fish Oil]
[ZMA]
Sleep:
12:30
---
Ok, weight's moving up now.
Training:
Warmup
Squat: 45, 45, 45, 95, 135, 185, 185B
3x3 - 225 (no belt)
Gahhhh. I'm slipping back into my old "stupidly raw" mindset and felt bad about using the belt because it made squats so easy.
I then took it off and found that it was probably making them easy due to confidence more than anything, though it does provide me with an enormous boost out of the hole.
Press: 45, 85
3x3 - 112.5lbs
DB Row:
3x3 - 55lbs
Rollout:
3x8
174
Food:
I anticipate some apples or something while I'm at work, 'cuz I didn't eat breakfast. (2x)
Steak
[Steak]
[Milk]
Supplements:
Creatine
[Fish Oil]
[ZMA]
Sleep:
12:30
---
Ok, weight's moving up now.
Training:
Warmup
Squat: 45, 45, 45, 95, 135, 185, 185B
3x3 - 225 (no belt)
Gahhhh. I'm slipping back into my old "stupidly raw" mindset and felt bad about using the belt because it made squats so easy.
I then took it off and found that it was probably making them easy due to confidence more than anything, though it does provide me with an enormous boost out of the hole.
Press: 45, 85
3x3 - 112.5lbs
DB Row:
3x3 - 55lbs
Rollout:
3x8
Thursday, January 20, 2011
2011-01-20 Dead and Bench
Weight:
172.6
Food:
Steak
[Steak]
Milk - I'm going to start putting this in the middle of these
Supplements:
Creatine - after editing
Fish Oil - half earlier, half after steak
[ZMA]
Sleep:
12:30
---
Getting better at actually sleeping when I mean to. I'm being somewhat relaxed about when I fall asleep because Jan recommended sleepyti.me, which suggests that 7 hours and 45 minutes is a pretty ideal period from lying down to waking up. Turns out I'd silenced my alarm, though, so I had to fix some that. >.>
Training:
Warmup - only one set of GMs, yay
Deadlift: 135, 185, 225
3x5 - 265lbs
First one without chalk, second and third with. The difference was astounding.
Still double-overhand grip, yeahhhh.
Bench: 45, 45, 45/95, 135
3x5 - 175lbs
Hard. Need to work on keeping my arch solid; this actually started to tweak my back.
Pulldowns:
3x5 - 145lbs
Getting damn hard.
172.6
Food:
Steak
[Steak]
Milk - I'm going to start putting this in the middle of these
Supplements:
Creatine - after editing
Fish Oil - half earlier, half after steak
[ZMA]
Sleep:
12:30
---
Getting better at actually sleeping when I mean to. I'm being somewhat relaxed about when I fall asleep because Jan recommended sleepyti.me, which suggests that 7 hours and 45 minutes is a pretty ideal period from lying down to waking up. Turns out I'd silenced my alarm, though, so I had to fix some that. >.>
Training:
Warmup - only one set of GMs, yay
Deadlift: 135, 185, 225
3x5 - 265lbs
First one without chalk, second and third with. The difference was astounding.
Still double-overhand grip, yeahhhh.
Bench: 45, 45, 45/95, 135
3x5 - 175lbs
Hard. Need to work on keeping my arch solid; this actually started to tweak my back.
Pulldowns:
3x5 - 145lbs
Getting damn hard.
Tuesday, January 18, 2011
2011-01-18 Squat and Press
Weight:
172.2lbs (171.8 after shitting)
Food:
Steak and Mushrooms
Milk (both before and after training)
Steak and Mushrooms
Supplements:
Creatine - I'm pretty sure I took this
Fish Oil - with milk
ZMA - pre-bed. Retrospective: Dreams weren't horrible, will try again.
Sleep:
~12:30
---
I've figured out how I'm going to handle my sleep schedule.
MWF I have class from 9-10 and 11-12, so my plan is to wake up at around 8:30, take a steak out of the fridge to rest, come back, cook it, and eat it. Tuesdays I'm free until 3pm, Thursdays I've got work starting at about 10:15...so I can again just do a steak like that. Once I start expanding my range I'll probably start working on alternative meals that are faster to prepare, but it looks like I'm just solidly waking up at about 8:30 for now. Convenient.
Training:
Warmup
Squat - 45, 45, 45, 95, 95, 135, 185, 185B
3x5 - 225B
The work sets got dramatically easier as they went. I made a point of remembering some of the stuff from the first 2 parts of So You Think You Can Squat and applying it, and that made a world of difference.
The belt makes coming out of the hole so much easier, lol. I like my current warmup protocol (warm up without, then do a repeat of the last warmup set with, then do the work sets), though...I want to retain some beltless strength. >.>
Still a total rawfag at heart.
Press: 45, 85
3, 4, 4 - 115lbs
Form got progressively better as the sets went - first was bad, second was ok, third was great and might have afforded me a 5th if I hadn't decided to just let it stand there.
DB Row:
3x5 - 55lbs
I can put 10s on the DB Handle without fucking up the ROM, so looks like I'll keep doing that.
No ab work because we were really, really late getting there and were then delayed by a combination of Luis having shitty hamstring flexibility and Rachel not technically being registered with the University and thus not being allowed into the gym. We didn't have $12 to buy a day pass, so...yeah.
172.2lbs (171.8 after shitting)
Food:
Steak and Mushrooms
Milk (both before and after training)
Steak and Mushrooms
Supplements:
Creatine - I'm pretty sure I took this
Fish Oil - with milk
ZMA - pre-bed. Retrospective: Dreams weren't horrible, will try again.
Sleep:
~12:30
---
I've figured out how I'm going to handle my sleep schedule.
MWF I have class from 9-10 and 11-12, so my plan is to wake up at around 8:30, take a steak out of the fridge to rest, come back, cook it, and eat it. Tuesdays I'm free until 3pm, Thursdays I've got work starting at about 10:15...so I can again just do a steak like that. Once I start expanding my range I'll probably start working on alternative meals that are faster to prepare, but it looks like I'm just solidly waking up at about 8:30 for now. Convenient.
Training:
Warmup
Squat - 45, 45, 45, 95, 95, 135, 185, 185B
3x5 - 225B
The work sets got dramatically easier as they went. I made a point of remembering some of the stuff from the first 2 parts of So You Think You Can Squat and applying it, and that made a world of difference.
The belt makes coming out of the hole so much easier, lol. I like my current warmup protocol (warm up without, then do a repeat of the last warmup set with, then do the work sets), though...I want to retain some beltless strength. >.>
Still a total rawfag at heart.
Press: 45, 85
3, 4, 4 - 115lbs
Form got progressively better as the sets went - first was bad, second was ok, third was great and might have afforded me a 5th if I hadn't decided to just let it stand there.
DB Row:
3x5 - 55lbs
I can put 10s on the DB Handle without fucking up the ROM, so looks like I'll keep doing that.
No ab work because we were really, really late getting there and were then delayed by a combination of Luis having shitty hamstring flexibility and Rachel not technically being registered with the University and thus not being allowed into the gym. We didn't have $12 to buy a day pass, so...yeah.
Sunday, January 16, 2011
2011-01-16 Dead and Bench
Weight:
Forgot to weigh in. Fuck.
Eating:
Steak, Sweet Potato, Mushrooms
Steak
Half gallon of milk
and a bag of pork rinds
Supplements:
Creatine - after I hit post (...actually, after I hit tab-tab-enter, but w/e)
Fish Oil
Sleep:
2am.
---
Finally getting back in the gym. Looks like I may be able to get Saba back, and possibly Eric. Sweet.
Turns out that fabricating my own ribeyes was costing me way more than just buying them prefabbed from Costco - Costco prefabbed are significantly higher-quality than Safeway, and my observations indicate that the Choice grade ones are stored more effectively.
I still need to get a meat grinder.
---
Training:
Warmup (only 2 sets of GMs this time, wow)
Deadlift: 135, 185, 225B
3x5 - 260lbs
Belted for the first set, then nonbelted to see if there was a difference.
...there wasn't. I need chalk, though - my grip is failing. Will have to smuggle it in and deadlift where I squat.
Bench: 45, 45, 95, 135
3x5 - 170lbs
Grinders, but not too hard.
Wrist tendinitis or whatever the fuck I had appears to have subsided in favor of an issue I've had recently and know how to fix fairly easily. Yay.
The Deads are tiring me out in advance of these, though I suspect sled work will fix that.
Pulldowns:
3x5 - 140lbs
These are getting harder. Not sure if I'll switch to weighted pull-ups when I'm at bodyweight pulldowns for the given reps, or when I can do the entire stack for the given reps. Entire stack's a long way off (~315lbs - about six months out assuming I never stall).
Face Pulls:
3x10 - 15lbs
Switching to 3x10 for these. Maybe also for ab work, dunno.
Forgot to weigh in. Fuck.
Eating:
Steak, Sweet Potato, Mushrooms
Steak
Half gallon of milk
and a bag of pork rinds
Supplements:
Creatine - after I hit post (...actually, after I hit tab-tab-enter, but w/e)
Fish Oil
Sleep:
2am.
---
Finally getting back in the gym. Looks like I may be able to get Saba back, and possibly Eric. Sweet.
Turns out that fabricating my own ribeyes was costing me way more than just buying them prefabbed from Costco - Costco prefabbed are significantly higher-quality than Safeway, and my observations indicate that the Choice grade ones are stored more effectively.
I still need to get a meat grinder.
---
Training:
Warmup (only 2 sets of GMs this time, wow)
Deadlift: 135, 185, 225B
3x5 - 260lbs
Belted for the first set, then nonbelted to see if there was a difference.
...there wasn't. I need chalk, though - my grip is failing. Will have to smuggle it in and deadlift where I squat.
Bench: 45, 45, 95, 135
3x5 - 170lbs
Grinders, but not too hard.
Wrist tendinitis or whatever the fuck I had appears to have subsided in favor of an issue I've had recently and know how to fix fairly easily. Yay.
The Deads are tiring me out in advance of these, though I suspect sled work will fix that.
Pulldowns:
3x5 - 140lbs
These are getting harder. Not sure if I'll switch to weighted pull-ups when I'm at bodyweight pulldowns for the given reps, or when I can do the entire stack for the given reps. Entire stack's a long way off (~315lbs - about six months out assuming I never stall).
Face Pulls:
3x10 - 15lbs
Switching to 3x10 for these. Maybe also for ab work, dunno.
Monday, January 10, 2011
2011-01-10 Food only
Weight:
172lbs, but under different circumstances from the above (and thus statistically irrelevant)
Eating:
Steak, Sweet Potato, Mushrooms
Steak, Sweet Potato, Mushrooms
~Gal milk
Supplements:
Creatine - Done
Fish Oil - Done
Sleep:
1am.
---
Stayed up waaaay too late last night.
No training today. Will stretch.
I'm getting some stomach discomfort. Part of this may be connected to not staying up-to-date with my lactase pills as I drink milk (I should be doing a half-pill every hour, but I think I've been missing a few).
172lbs, but under different circumstances from the above (and thus statistically irrelevant)
Eating:
Steak, Sweet Potato, Mushrooms
Steak, Sweet Potato, Mushrooms
~Gal milk
Supplements:
Creatine - Done
Fish Oil - Done
Sleep:
1am.
---
Stayed up waaaay too late last night.
No training today. Will stretch.
I'm getting some stomach discomfort. Part of this may be connected to not staying up-to-date with my lactase pills as I drink milk (I should be doing a half-pill every hour, but I think I've been missing a few).
Sunday, January 9, 2011
2011-01-09 Sled and some food stuff
Weight:
173.2lbs
Eating:
Steak and Sweet Potato/Mushroom Sautee/Stir-Fry/whatever
Steak and Sweet Potato, mushrooms done separately
Working on ~1gal milk
Supplements:
Creatine - Check
Fish Oil - Check
Sleep:
[try 1:30 tonight...god, that seems REALLY early]
---
I'm refining my recipe, to the point that I now use 2 pans instead of one.
Grill Pan = for the steak (largest burner+highest heat, cook for 40sec x 2 each side to get the grill marks)
Skillet = for the potatoes and possibly mushrooms (just kinda letting these hang out right now)
Tricks I'm picking up:
1) Slice the potato segment you're planning to use in half (along the axis of the potato). This makes it much, much easier to cut even slices with the Murdering Knife.
2) Mushrooms need to be pretty close to the heat - I'm probably going to just put them on the grill pan after I take the steak off and not bother trying to have them cook alongside the potatoes.
3) Tossing the potato slices with oil, salt, pepper, paprika, and garlic powder seems to work pretty well for spicing. Might want to add a bit more oil, though...dunno.
4) For the potatoes, use lower heat - I've got them on there for upwards of 5 minutes per side, so why not?
---
Training:
Sled Work - 6 trips, 200ft each, 135lbs on sled, 1 minute between trips
This was a tad botched due to delays before I started the second set and a brief wait halfway through the sixth. I'm going to periodize this somewhat by dropping the number of trips to 5 for Wednesday (if I drag at all - might be in San Diego for arbitrary reasons that annoy me) and counting up from there.
Stretching hamstrings etc. afterwards because my flexibility is embarassing.
173.2lbs
Eating:
Steak and Sweet Potato/Mushroom Sautee/Stir-Fry/whatever
Steak and Sweet Potato, mushrooms done separately
Working on ~1gal milk
Supplements:
Creatine - Check
Fish Oil - Check
Sleep:
[try 1:30 tonight...god, that seems REALLY early]
---
I'm refining my recipe, to the point that I now use 2 pans instead of one.
Grill Pan = for the steak (largest burner+highest heat, cook for 40sec x 2 each side to get the grill marks)
Skillet = for the potatoes and possibly mushrooms (just kinda letting these hang out right now)
Tricks I'm picking up:
1) Slice the potato segment you're planning to use in half (along the axis of the potato). This makes it much, much easier to cut even slices with the Murdering Knife.
2) Mushrooms need to be pretty close to the heat - I'm probably going to just put them on the grill pan after I take the steak off and not bother trying to have them cook alongside the potatoes.
3) Tossing the potato slices with oil, salt, pepper, paprika, and garlic powder seems to work pretty well for spicing. Might want to add a bit more oil, though...dunno.
4) For the potatoes, use lower heat - I've got them on there for upwards of 5 minutes per side, so why not?
---
Training:
Sled Work - 6 trips, 200ft each, 135lbs on sled, 1 minute between trips
This was a tad botched due to delays before I started the second set and a brief wait halfway through the sixth. I'm going to periodize this somewhat by dropping the number of trips to 5 for Wednesday (if I drag at all - might be in San Diego for arbitrary reasons that annoy me) and counting up from there.
Stretching hamstrings etc. afterwards because my flexibility is embarassing.
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