ColoWayno's log ColoWayno's log - Page 52

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  1. #511
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    10,633

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    • phoenix arizona seminar date
    • texas seminar date
    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.

  2. #512
    Join Date
    Feb 2010
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    Colorado Springs
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    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.

  3. #513
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    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.

  4. #514
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    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.

  5. #515
    Join Date
    Feb 2010
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    Colorado Springs
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    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.

  6. #516
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    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.

  7. #517
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    10,633

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    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.

  8. #518
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    10,633

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    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.

  9. #519
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    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.

  10. #520
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
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    starting strength nutrition camp
    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.

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