ColoWayno's log ColoWayno's log - Page 51

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  1. #501
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    Feb 2010
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    Colorado Springs
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Thursday (187.4) (113/76)
    Conditioning
    25 minute walk at lunch
    35 minutes on the bike with 5 minutes warmup and 3 cycles of 3 minutes with hr 140-150, 3 minutes rest, 2 minutes with hr 160-170, 2 minutes rest


    So, as near as I can tell I've gained about 3lbs over the last 3+ weeks, since I started creatine supplementation. It's possible I've lost a little fat since that's a low number that could be more than accounted for by the creatine. I think the average is really around 4-5 lbs. I wanted to keep track because of the new way I'm eating these days... fasting and gorging like a wild animal should.

    Food
    Breakfast: 2 eggs with veggies+cheese, 12oz milk, coffee
    Lunch: 16oz milk, tea+creatine
    Dinner: chicken, beef loaf, asparagus, salad
    Recovery: 12oz milk
    Last edited by ColoWayno; 10-28-2011 at 08:10 AM.

  2. #502
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    Feb 2010
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    Friday (185.2)
    Conditioning
    25 minute walk. Work is killing me right now.

    Food
    Breakfast: 2 eggs with veggies+cheese, 3 strips bacon, 12oz milk
    Lunch: 24oz whole milk, tea+creatine.
    Snack: 16oz milk
    Dinner: chicken, rice, gravy, salad, wine
    24oz avocado shake, 3/4 cups cottage cheese
    Last edited by ColoWayno; 10-29-2011 at 01:52 PM.

  3. #503
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    Feb 2010
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    Saturday (186) (114/88 right after the workout, 108/79 after some rest)
    Squats
    3x3x285

    Bench
    4x5x185
    felt kind of easy
    Deads
    2x5x305
    first four rep double overhand, mixed after that
    Accessory
    3circuits of skull crushers, 12x65, dips, 4xBW
    Conditioning
    Bike:
    12 minute warmup,
    1.5 minutes achieving and sustaining hr > 165
    1.5 minutes rest
    1 minute achieving and sustaining hr > 170
    2 minutes rest
    1.5 minutes, > 165
    1 minute > 170
    4 minutes rest
    1.5 minutes > 165

    Should have done one more but I was getting cramps in my calves.

    So I think the length of my workouts is becoming a bit of a problem. I would really like to stick to this 2 day schedule. Maybe the next thing I'll try is drinking a shake during my workout. The Squats felt heavy but I think I can keep up the weekly 5 lb jumps for a while. I will switch to mixed grip on my dl work sets, I should figure out a way to keep some of the doh work, maybe I will just start using the fat gripz on the second set and drop the weight down for that set.

    Food
    Breakfast: Blakes frittatas, banana, 1 quart milk
    Recovery: 28oz avocado shake, banana, 24oz milk
    Dinner: 6oz steak, 5 lg shrimp, sweet potato fries, salad, 16oz beer
    Snack: 12 oz milk, tea+creatine
    Snack: 3/4 cups cottage cheese
    Last edited by ColoWayno; 10-29-2011 at 10:42 PM.

  4. #504
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    Sunday (185.2)

    15 minute walk.
    Last edited by ColoWayno; 10-30-2011 at 04:12 PM.

  5. #505
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    Feb 2010
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    Colorado Springs
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    Monday (185.8)

    On the road again. I will try to go to Jungles in Alexandria tomorrow night.

  6. #506
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    Feb 2010
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    Tuesday in Alexandria,
    Squats
    4x5x270

    Press
    4x5x122.5

    Power Cleans
    5x3x115
    light, but it has been while
    Circuit: 3 rounds of chins, 4xBW and bb curlz, 12x40

  7. #507
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    Thursday, Alexandria

    Did some work in the hotel gym on the treadmill.

    Nothing much.

  8. #508
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    Feb 2010
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    Saturday (185.8)
    Squats
    3x3x290
    these went up a bit slow, with some (hopefully minor) good morning(ness).
    Bench
    4x5x190

    Deads
    1x5x315
    first rep double overhand, others mixed
    Accessories
    2 rounds of 12x65 tricep extensions, 5xBW dips
    Conditioning
    Skipped conditioning. I felt dizzy from the moment I left the house. Squats weren't too bad but my eyes couldn't focus on the ceiling on bench press. I managed to stumble through this though, I didn't really feel weak, just a little sick and dizzy. Screw missing workouts for stuff like that, right?


    Food
    Breakfast: 4 eggs with veggies and cheese, 2 sausages, 1 quart milk, 3/4 cups cottage cheese, banana, coffee
    Recovery: 24 oz avocado shake, tea+creatine
    Lunch: 1/2 bonsai burger, fries
    Dinner: 3/4 cups cottage cheese

    My appetite was not good, but I feel ok as I'm updating this in the am
    Last edited by ColoWayno; 11-06-2011 at 09:40 AM.

  9. #509
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    Feb 2010
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    Colorado Springs
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    Sunday (184.8)

    Feel better this morning, didn't eat enough yesterday, though.

  10. #510
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    Feb 2010
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    Colorado Springs
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    starting strength coach development program
    Monday (183.8)

    Conditioning
    25 minute walk with one short (40 seconds?) "sprint" up a pretty steep hill.

    It's sunny but a little cold and breezy.

    Food
    Breakfast: 2 eggs with veggies and cheese, 3 strips bacon, 12oz milk
    Snack: 24oz milk, tea+creatine.
    Dinner: close to a pound of meat loaf, salad
    Last edited by ColoWayno; 11-07-2011 at 08:43 PM.

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