ColoWayno's log

[bowdirk]

Congrats on your son choosing to serve.

I respect the hell out of that.

Salute

[ColoWayno]

Thanks bowdirk, we are pretty proud parents right now.

[ColoWayno]

Saturday
Oly practice mostly jump shrugs, gotta keep the arms straight
Squats
4x5x255 (a few messed up, atg reps in there)
Bench
4x5x200
Deads
1x6x315
Dips
3x5xBW+35
Conditioning
6 prowler pushes, 20 yards each, grass, +20, 30 breath breaks

I'm going to hold dips at +35 for a while. I stayed at 255 on Squats, trying to create more separation between volume and intensity.

[ColoWayno]

Sunday (195.4)

[ColoWayno]

Monday
Press
2x5x115

Spent the day up in Denver at the MEPs center to see my new Marine son off. I've got light OH Presses to do as a minimum tonight.

[ColoWayno]

Tuesday (191.2)

I went for a walk on Mt Blodgett to the water tower on the service road. It took 17 minutes to get to the tower where my heart rate was 125-130 and 17 minutes to get back down. It's supposed to snow tonight but it was nice today. The trail goes from about 7025' at the trail head to about 7425' at the tower.

Food
Breakfast: 2 eggs, 16oz milk 1.5 kiwi
Lunch: 12oz milk
Snack: 12oz milk+creatine in hot water, nuts, peanut butter and crackers
Dinner: 10 oz steak, veggies+taters, salad, 24oz milk, chocolate

[ColoWayno]

Wednesday (191.4)
Squats
5x1x290 yeah! got 'em done at lunch. 300 here I come.
Bench
5x1x215
Power Cleans
Drilled, mostly hang cleans, a few full singles
Pullups
12,12,10xBW
Curlz
1x12x65

For cleans I'm mostly just jumping with the bar from the hang position with a fairly light weight (mostly 65lbs tonight). I focused only on straight arms. I may have to do a lot of this.

Food
Breakfast: 4 eggs with veggies+cheese, 2.5 strips bacon, 3 strawberries, 24oz milk
Snack: 1 banana, coffee
Lunch (Recovery 1): 16oz milk, 6oz steak, veggies+taters.
Snack: 6oz ground beef
Recovery 2: 30oz avocado/banana shake
Dinner: chicken, mashed potatoes, gravy, salad
Snack: 1 cup cottage cheese

[bowdirk]

Spent the day up in Denver at the MEPs center to see my new Marine son off. I've got light OH Presses to do as a minimum tonight.

Congrats, He is going to have a blast!

[ColoWayno]

Congrats, He is going to have a blast!

Thanks. Miss him already.

[ColoWayno]

Thursday (193)
Work
20 minute walk up a big hill and back. It was a little cold but sunny. Not bad considering it was supposed to snow.

Today is 14 weeks since hernia surgery, about 11 weeks of training.

Food
Breakfast: 4 eggs with veggies, 2.5 strips bacon, 16oz milk, strawberries+blueberries
Lunch: 16oz whole milk fortified with heavy cream
Snack: couple handfuls of nuts
Dinner: pork chop, asparagus