ColoWayno's log

[ColoWayno]

Sunday (115/86, morning, 121/76 evening)

I later killed this bear and enjoyed the rest of my evening.

[ColoWayno]

Monday (181.2) (127/81 evening)

Food
Breakfast: 3 eggs with veggies + cheese, 1/2 kiwi, 2 strawberries, 12oz milk, coffee
Lunch: 4 chicken strips with a bit of sauce.
Dinner: roast beast, taters, green beans avocado, 3 sq dk chocolate

[ColoWayno]

Wednesday (180.2)

Food
Breakfast: 3 eggs with veggies and cheese, 3 strips bacon, 1/2 kiwi, 3 strawberries, 16oz milk, coffee.
Lunch: 4chicken strips
Snack: 1/4 cup nuts
Dinner: chicken, peas, rice, 3 squares dk chocolate

[ColoWayno]

Thursday (180.2) (115/80 morning, 127/79 evening)
Squats
1x5x45
Conditioning
Bike intervals, 15 minute warmup, 2 rounds of 3/2/145, 2/2/150, 1.5/1.5/155, 1/2/160
(work in minutes/rest minutes/heart rate achieved and maintained.

I decided to be a hardcore badass and put the bar on ahead of schedule, no problem.

I realized that I have to adjust my attitude about work. I think that's what drives my BP up. By that I mean I have to show up, work hard and accept less than perfect results when things can't be controlled without letting it eat me up. Even if deadlines are missed.

Food
Breakfast: 3 eggs, 1/2 avocado, 1/2 kiwi, 1/2 banana, 16oz milk, coffee.
Lunch: chicken leg, wing, et al.
Recovery: 12oz milk
Dinner: Brie, apple slices, celery, cold cuts, crackers, wine

[ColoWayno]

Friday (96/76 morning, 113/71 evening)

Damn, my blood pressure is all over the map.

Food
Breakfast: 3 eggs, 2 sausage patties, 1/2 kiwi, 16oz milk, coffee
Lunch: 4 chicken strips

[ColoWayno]

Saturday (180.2) (119/81 evening)

Not supposed to be Squats
1x5x65
Conditioning
Bike, 15 minute warmup, 20 minutes with hr between 140-150.

[ColoWayno]

Sunday (181.4)

Discovered some trails in the open space by my house. Ran around with the dogs. 60+ degrees farenheit in Colorado in December. Snow tomorrow.

[ColoWayno]

Tuesday (180.4) (121/81 morning)
Squats
1x5x45, 1x5x95
Conditioning
45 minutes on the bike, 15 minute warmup, 2 rounds of 3/2/145,2/2/150,1.5/1.5/155,1/2/160

I laid down on the bench press but felt an uncomfortable stretch in the meshed area. I'll tackle that another day.

[ColoWayno]

Wow, back to square one after the server crash... fortunately I didn't lose all of that strength. I'll catch this up pretty soon, but it's been a good month and seeing a months progress at once make me happy.
Last Workouts:
Monday, 1/23/12
Press: 4x5x115 (5 minute clock)
Dips: 3x5xBW
Tricep Extensions: 3x8x60

Wednesday, 1/25/12 (BW 188)
Squats: 5x5x225 (belted, 4 minute clock)
Bench: 5x5x175 (4 minute clock)
Deads: 1x8x270 (double overhand)
Pullups: 3x9xBW (5 minute clock)
Curlz: 3x8x60 (3 minute clock)

So, my routine has been (alternating A and B):
A) Bench, Pullups, Curlz
B) Press, Dips, Tricep Extensions

Saturday: Squats, A or B, power cleans
Monday: A or B
Weds: Squats, A or B, Deadlifts

I'm going to try to do the most intense conditioning on Mondays and get another day or two of lighter conditioning in somewhere. After my last workout I was physically shaking a bit so I just went home and drank a huge milkshake.

[ColoWayno]

Saturday (188.2)
Power Cleans
5x2x140 (3 minute clock, used micro-plates to get close to a true 140)
Squats
5x5x235 (5 minute clock)
Press
4x5x117.5 (5 minute clock, used micro-plates, so the weight should be pretty close to true)

I've been doing everything on a clock. I started out with 5x5's on a three minute clock and I have been removing a set and/or adding a minute as needed. I am still making ten lbs jumps on Squats and bench ( maybe not for long ), but micro loading the press. I might micro load power cleans as well. I made 20lbs jumps on Deadlifts 2x per week for a while but I am down to 10 lbs jumps once a week now.
I had a bit of trouble because I started out dead lifting twice a week and doing 2 sets of 8. That was fine when it was 185 lbs but I started to have trouble with recovery after a couple of weeks. I have felt pretty good since I cut that back.