ColoWayno's log

[ColoWayno]

Friday (182.6)

Conditioning
2 mile walk.

I would expect a little weight gain from the creatine here pretty soon.

Food
Breakfast: 2 eggs with veggies + cheese, 3 strips bacon, 12oz whole milk.
Lunch: 24oz milk, tea + creatine.
Snack: 12oz milk, 2 tbls almond butter.
Dinner: 6 oz steak, lobster tail, sweet potato fries, veggies
Dessert: 24 oz avocado shake
Snacks:3/4 cup cottage cheese, 12 oz milk, banana.
Http://www.facebook.com/photo.php?fb...&type=1&ref=nf

[ColoWayno]

Saturday (183.6)
Squats
3x3x270 belted
Bench
3x5x155
Deadlifts
2x5x275 double overhand
Accessory:
lying tricep extensions 3x12x60
Conditioning: skipped

I have a problem with pace in the morning. I think I will have to split my Saturday workout and finish the arms stuff on Sunday. I was at two hours when I finished the extensions. I'll do some sort of light conditioning tomorrow.

Food
Breakfast: 4 eggs with veggies and cheese, 1 quart whole milk, banana, 3/4 cup cottage cheese, 2 shots coffee
Recovery: 30 oz avocado shake
Dinner: chicken salad, some ribs, beer, fries

[ColoWayno]

Sunday (185.4) (112/79, evening)

It snowed Saturday but was nice today. I ended up walking with my wife and sitting in the sun for a while.

[ColoWayno]

Monday (184.4)
Conditioning
Took to Mt Blodgett over my lunch hour. The route was about .9 miles one way and around 800 vertical feet. I made it to the top in about 26:30. My best time ever on that route, I believe, was just under 18 minutes. I wasn't pushing too much today but my pulse at the top was around 160. My knees don't like the descent but I don't think there was enough of it to set me back any.
From the bottom:

You can see the cutout (horizontal line) where I stopped right about dead center in the frame, ascending from right to left.
From the top:


I'm starting to feel a bit of creatine bloat, but not too bad.
Food
Breakfast: 2 eggs, 2 strips of bacon, 12oz milk, coffee
Lunch: 24oz milk (2% is all I had), creatine in tea.
Dinner: 3 lg egg rolls, veggie chicken stir fry, rice, 12oz whole milk

[ColoWayno]

Tuesday (184.8) (114/81 evening)
Squats
4x5x255

Press
3x5x110 it's a shame this feels heavy
Accessory
Circuit:Fat Gripz Deadlifts (5,3,3 at 185)
Lat Pulldown (12,12,12 at 115)
Barbell Curlz (12,12,12 at 40)
Conditioning
16 minutes on the bike, 6 minute warmup and 10 minutes with hr between 130 and 140

I'm starting to wonder if I'm kidding myself about a two day a week schedule that also includes conditioning in those two days. The last two Saturdays I haven't completed the conditioning. The weight is going to start getting heavy on Tuesdays and I'm gonna have to start slacking on the rest periods if I want to keep progressing. I did a good conditioning session yesterday so I will probably skip that tonight to keep it close to 2 hours. I don't want to decrease the volume at this point so I'm thinking about trying to do most of my conditioning on my lunch hour at work.
Something like:
M: Medium Intensity Conditioning
T: Volume day
W: Rest
Th: High Intensity Conditioning
F: Recovery Level Conditioning
S: Intensity Day (for squats, volume for the other lifts).
Su: Rest or some fun activity.

Hmmm, well, that's what I'm thinking about.

Food
Breakfast: 3/4 cups cottage cheese, 1 banana, 4 eggs with veggies+cheese, 3 strips bacon, 1 quart whole milk
Snack: 16oz whole milk
Lunch: pei Wei Kung pao chicken, some rice
Snack: 24oz avocado shake, 12oz whole milk
Post: 24 oz avocado shake
Dinner: chicken breast, Cole slaw
Bedtime: 3/4 cups cottage cheese

[ColoWayno]

Saturday (187.5)
Squats
3x3x275
Bench
4x5x165
Deads
2x5x285 double overhand
Accessory stuff
2 Circuits of lying tricep extensions 12x70 and dips 2xBW
Conditioning
32 minutes on the bike with 12 minute warmup and 9 sprints with hr > 155 resting to 130

This took more than 2.5 hours.
Went and did a little work on the daughters in law house.

I think the creatine must be working, judging by my weight.

Just got back from my sons graduation from military intelligence training at Goodfellow AFB in San Angelo, tx. After seeing much of Texas this summer I can cross many more places off the list of places I would like to visit.

Food
Breakfast: 3/4cup cottage cheese, banana, 24 oz whole milk, 3shots of espresso.
Peri: 1 banana.
Pst: 24oz avocado shake
Lunch: large maui bowl at wahoos(beef, rice)
Snack 12oz milk
Dinner: Thai peanut chicken with rice, margaritas.
Snack: chocolate, 12oz milk, 3/4 cup cottage cheese, tea with creatine

[ColoWayno]

Sunday (185.2) (112/84 morning, 117/77 evening)

Spent most of the afternoon working on my son and daughter in laws house. My lower back felt very tired.

Food
Breakfast: 2 eggs, 2 strips bacon 36oz whole milk, banana
Lunch: chicken breast+leg, leafy green salad, 12oz milk, creatine in tea
Dinner: steak salad

[grubinski]

As a recovering distance runner myself, I'll have to watch your log. We are pretty close in a lot of our lifts.

[ColoWayno]

As a recovering distance runner myself, I'll have to watch your log. We are pretty close in a lot of our lifts.

Cool, have you kept up much running?

[ColoWayno]

Monday (184.8) (102/76, evening)

1.5 mile walk in the hills. Had to cut it from 2 miles because some rain moved in. I can feel the fat cells turning to energy as I type.

Food
Breakfast: 2 eggs with veggies and cheese, 12oz whole milk, coffee
Lunch: 12oz whole milk, tea with creatine
Dinner: pork chop, rice, apple sauce, asparagus
Snack: 3/4 cup cottage cheese, 1 square chocolate