-
11-08-2011, 09:53 AM
#511
Tuesday (184)
Squats
4x5x270 didn't mean to repeat last weeks weight, oh wells
Press
4,4,4,3x125 didn't expect to miss reps, oh wells
Power Cleans
5x3x130 these felt good, maybe I forgot some bad habits
Assistance
Circuit: 3 rounds of bb curls at 12x50, pull ups at 5xBW
Conditioning
30 minutes on the bike including 12 minutes of warmup and 4 2 minute intervals acheiving and maintaining hr > 160 with 3 minutes rest.
This ran about 2.5 hours, I am starting to feel a little worn out by the end of these workouts.
Food
Breakfast: 3 eggs with veggies+cheese, 3 strips bacon, 48oz whole milk, coffee
Lunch: chicken, rice, beans, salad, chips
Snack: 24oz avocodo shake, 36oz whole milk.
Recovery: 24 oz avocado shake
Dinner: pot roast, beef, potatoes, carrots, other yummy stuff
Bed time: 1 cup cottage cheese, 8 oz milk
Last edited by ColoWayno; 11-09-2011 at 08:51 AM.
-
11-09-2011, 09:01 AM
#512
Wednesday (187.4) (BP evening 111/76)
25 minute walk out in the sun.
Food
Breakfast: 4 eggs, 3 strips bacon, 24 oz milk, coffee, 6 oz juice
Lunch: 16oz milk, tea+creatine
Dinner: nachos with lots of beef and cheese, guacamole.
Last edited by ColoWayno; 11-10-2011 at 09:58 AM.
-
11-10-2011, 09:01 AM
#513
Thursday (186.4)
Conditioning
~2 mile walk. It took about 43 minutes. My pulse at the top of the long hill was around 125. My pulse ox seemed to stay mostly around 95. Sunny and warm (mid 50's)
32 minutes on the bike including a 12 minute warmup and 4 2 minute intervals with hr > 160, 3 minutes rest.
Food
Breakfast: 2 eggs with veggies and cheese, 3 strips bacon, 12oz milk, coffee
Snack: 24oz milk, tea+creatine.
Recovery: 16oz chocolate milk
Weight tracking:
9-22 183.8
9-29 183
10-4 started creatine
10-6 182.8
10-13 no data
10-20 187.4
10-27 187.4
11-3 no data
11-10 186.4
One other health related note: I've been randomly taking my pulse ox at various times. It's been reading nicely high, often 98 and usually higher than 96. I credit the higher intensity cardio.
Last edited by ColoWayno; 11-10-2011 at 10:31 PM.
-
11-11-2011, 09:57 AM
#514
Friday (185.2)
Food
Breakfast: 2 eggs, 12oz milk
Lunch: Pei Wei Kung Pao chicken
Snack: avocado shake
Dinner: beef stew, 12oz milk
Snack: 1 cup cottage cheese
Last edited by ColoWayno; 11-12-2011 at 04:22 PM.
-
11-12-2011, 02:30 PM
#515
Saturday (185.2)
Squats
3x3x295
Bench
2x5x195 I felt some badness in my right peck so I stopped after 2 sets. I need to figure out some prehab.
Deads
1x5x320 first rep double overhand, alternating mixed grip after that.
Assistance
Circuit: 3 rounds of tricep extensions (12x70) and dips (6xBW)
Conditioning
32 minutes on the bike with 12 minute warmup and 20 minutes maintaining a hr between 130-135.
So Wayne, what are your goals you ask? Hmmm, well I'd like to get this 3x3 squat up to 310, which will be a pr. Then I will probably start dropping the volume, at least on my intensity day. I will shoot for 5 singles at 330 which will be another pr. On dead lifts I would like to break my old pr, which I think might just be 335. Hopefully this peck thing won't set me back too far on bench. I need to bust through 3x5x210 to set a pr there and > 3x5x135 on the press.
Food
Breakfast: 1/4 cup cottage cheese, 4 eggs with veggies and cheese, 3 strips bacon, banana, 1 quart milk
Peri: 1 banana
Recovery: 24+oz avocado shake, with some whey
Dinner: salmon, potatoes, asparagus, salad, 1 qt milk,5 squares of dark chocolate
Snack: 1 cup cottage cheese
Last edited by ColoWayno; 11-13-2011 at 12:24 PM.
-
11-13-2011, 11:51 AM
#516
Sunday (186.2)
That peck is sore, not in a DOMS way. I hope I stopped in time and it's just a minor deload to get back on track. I seem to have a problem in this area.
Food
Breakfast: one half of Blakes frittata, 40oz milk
Dinner: chipotle steak burrito bowl with guacamole, sour cream cheese, lettuce, etc. And 16oz milk
Snack: 1 cup cottage cheese, 16oz milk, tea+creatine
Last edited by ColoWayno; 11-13-2011 at 10:48 PM.
-
11-14-2011, 09:58 AM
#517
Monday (186.2)
25 minute walk, one 30-40 second hill sprint.
Food
Breakfast: 1/3 Blakes frittata, 16oz milk, 2 strawberries.
Snack: 16oz milk, tea+creatine.
Dinner: 7oz steak, shrimp, veggies, a few bites of mashed potatoes and gravy, 22oz Fat Tire
Last edited by ColoWayno; 11-14-2011 at 10:21 PM.
-
11-15-2011, 09:18 AM
#518
Tuesday (186.6)
Squats
3x5x275
Press
3x5x122.5
Power Cleans
3,3,1 @ 135
Assistance
skipped
Coming in a little fatter than last Tuesday... hopefully those presses will go up!
Well, the presses went up fine but as soon as I took my belt off I felt an umbilical hernia. I have to ask the doc if he thinks it's a good idea to go hunting this weekend like I was planning to.
Damn.
Food
Breakfast: 4 eggs + veggies and cheese, 40oz milk, 2.5 sausages, 2 strawberries, 1/2 cup cottage cheese, 1 banana
Lunch: Fish&Chips (3 large chunks of fish), cole slaw, 24oz avocado shake, tea+creatine.
The Rest: well, I was feeling a little funny with the hernia and only drank a glass of milk.
Last edited by ColoWayno; 11-16-2011 at 09:53 AM.
-
11-16-2011, 12:30 PM
#519
Wednesday (BP 122/65 at the doctors office)
I got in to see the doc this morning. I should be getting surgery pretty soon if they don't take too long with the paper work.
He gave me the thumbs up on hunting. I think I will take my lifting belt though.
Last edited by ColoWayno; 11-17-2011 at 09:58 AM.
-
11-17-2011, 09:57 AM
#520
Thursday (187.5)
My tummy feels a bit better this morning. Hopefully I can call the medieval barber today.
Last edited by ColoWayno; 11-17-2011 at 10:07 AM.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules
Reply With Quote
Member
