Member
Tuesday (183.8) (139/86*)
Squats
4x5x260
Press
4x5x115
Accessory Stuff
3 Circuits of fat gripz Deads (3x190), bb curls (12x50) pull ups(2xBW)
Conditioning
32 minutes on the bike including a 12 minute warmup and 8 sprints with hr > 155 and sustaining that rate for 30 seconds, resting to 130.
The lat pulldown machine was busy, which was as good a reason as any to get back to pull ups. I'm going to try pronated for now since I did those for decades without any elbow problems.
*On that BP reading... it was taken about 3 hours after working out. It looks like there's some correlation with a high reading and taking it right after a workout and/or after being pumped up with milk and shakes and such.
I'm only about 1lb heavier than I was two weeks ago, that along with the fact that I've been supplementing with creatine makes me think I'm losing fat. Maybe. I would have expected at least 3lbs gain from just the creatine over a two or three week period.
Food
Breakfast: 3/4 cups cottage cheese, banana, 4 eggs with veggies and cheese, 3 strips bacon, 36oz whole milk, coffee
Snack: 24oz whole milk
Lunch: 7oz sirloin, potatoes, veggies
Snack: 24oz avocado shake, tea+creatine, coffee
Post: 24 oz avocado shake
Dinner: salmon, rice, asparagus
Snack: 3/4 cups of cottage cheese.
Last edited by ColoWayno; 10-20-2011 at 05:06 PM. Reason: can't spell, fixed the bp reading
Member
Gave it up. I satisfied my curiosity as to how fast I could get as an old (45-48) guy. Put in just as many miles, if not more, than I did in my late teens / early 20s when I was serious. It takes too much time to continue indefinitely, and I no longer think it's healthy in those doses.Originally Posted by ColoWayno
I can push my own limits in the weight room on 2 -3 hours / week instead of 10-12. I like to challenge myself, I don't much care *how*. :-)
Member
Wednesday (187.5)
Conditioning
2 mile walk in the hills.
Food
Breakfast: 2 eggs, 2 strips bacon, 1 quart whole milk
Lunch: 24oz whole milk, tea+creatine
Dinner: pork ribs, mashed potatoes, veggies, fried zucchini, wine, 1 small piece of bread
Last edited by ColoWayno; 10-19-2011 at 09:21 PM.
Member
Thursday (187.4) (113/79, evening)
Conditioning
Hike: 1.8 miles round trip with 800 feet of vertical gain (Mt Blodgett). It took 26:30 to get as high as I was going which I think is the exact same as last time. Pulse at the top was somewhere around 155.
My knees felt much better this time, could be because I've started Advil up for a few days.
I gotta say, recovery is going better than it ever has for me, even when I was eating big enough to gain some weight, doing less volume and almost no conditioning. I still think (accounting for some increase because of creatine) that my weight is stable. It's going to take a while, but I can see myself squatting singles at 325 again if this continues. After that, who knows?
There's a certain feeling that comes over you when you are fasting, I'm just starting to feel that today. It feels kind of like my cheeks are being drawn in. Weird.
One of the few nice flat spots on this route.
This shot is more typical of the terrain... this is a steep stretch but you can't really tell from the photo.
Food
Breakfast: 2 eggs, 3 strips bacon, 12oz whole milk, coffee
Post: 16oz whole milk, tea+creatine.
Dinner: chicken, potatoes, green beans, 1 sq dark chocolate.
Last edited by ColoWayno; 10-21-2011 at 10:42 AM.
Member
Friday (186.4)
Went for a short, easy walk at lunch.
So, this is a little less than 4lbs heavier than two weeks ago when I was first starting to take creatine.
My folks got into town today so I had lunch with them. Started loading a little early but what can you do?
Food
Breakfast: 2 eggs with veggies + cheese, 3 strips of bacon, 12oz whole milk
Lunch: Lamb, Rice, Veggies
Snack: 16oz whole milk
Dinner: chicken, green salad
Snack: 24oz avocado shake, 12oz whole milk
Bedtime: 3/4 cups cottage cheese
Last edited by ColoWayno; 10-21-2011 at 10:12 PM.
Member
Saturday
Squats
3x3x280
Bench
4x5x175
Deads
1x5x295, 1x4x295 double overhand, 1x1x295 mixed
circuit
3 rounds of lying tricep extensions 12x70, dips, 3xbw
My grip failed on the 5th rep of dead lifts on the second set. Next week I'll do the second set mixed.
Last edited by ColoWayno; 10-22-2011 at 09:31 PM.
Member
Sunday
My elbow is doing amazingly well. It feels much better in the lifts, but I mostly notice the lack of pain doing everyday things. Anyway, I highly recommend the grip training for golfers elbow.
Member
Monday (186.4)
So, just to keep track of creatine and weight and related issues:
10/3 weighed 183.4
10/4 started creatine supplementation
10/10 184.4
10/17 184.8
10/24 186.4
So, it looks like I'm about 3lbs heavier since starting creatine about 3 weeks ago. This seems pretty reasonable. It feels like my gut expanded when I started taking that stuff but it doesn't look like my weight is out of control here and should be leveling out now.
Food
Breakfast: 2 eggs with veggies and cheese, 3 strips bacon, 12oz milk
Snack: 12oz whole milk, tea+creatine
Dinner: 4oz steak, 3 large shrimp, 1 piece bread, some potato.
Last edited by ColoWayno; 10-25-2011 at 01:14 PM.
Member
Tuesday (184.4) (116/78 evening)
Squats
4x5x265
Press
4x5x120
Accessory
Circuit: 3x of fat grip Deads 5x130 bb curls 4x50, pullups3xbw
Conditioning
10 minutes on the bike, 8 minutes with hr between 140-150.
I want to get back to power cleaning here soon.
Food
Breakfast: 4 eggs with veggies+cheese, 3 strips bacon, 1 quart whole milk, 3/4 cups cottage cheese, banana
Lunch: Pei Wei Thai Coconut Chicken with white rice, 24oz avocado shake.
Snack: 12oz whole milk, banana, coffee before leaving work
Recovery:24oz avocado shake
Dinner: Dublin Beef
Bedtime: 3/4 cups cottage cheese
Last edited by ColoWayno; 10-26-2011 at 08:14 AM.
Member
Wednesday (186.8)
It's snowing.
Food
Breakfast: 24oz whole milk, 2 sonic steak+egg burritos, banana, coffee
Lunch: 12oz milk, creatine
Dinner: p ei Wei Kung pao chicken, no rice
Last edited by ColoWayno; 10-26-2011 at 08:19 PM.
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