ColoWayno's log

[ColoWayno]

Monday (192.8)
Snatches
Some hang snatches with the bar and a couple with 90lbs
Press
2x5x115 (my shoulders felt tired doing these)

Corlea
Bench
3x5x47
Squats
3x5xBW

Food
Breakfast: 5 eggs with veggies, 3 strips bacon, apple slices, coffee with coconut milk
Lunch: 8oz GF burger with some butter, 1 avocado, veggies (I wanted to use my olive oil but it was a bit rancid).
Snack: handful of nuts, 6 oz coconut milk, banana
Dinner: 11 oz flank steak, veggies

[ColoWayno]

Tuesday (192.8)

I managed to survive one day without milk.

I felt very foggy this morning... it might have more to do with the pollen counts than anything else though. Hopefully intensity day goes ok tomorrow... I'm going to get some carbs tonight.
Thursday will be 12 weeks since I started lifting again, 15 weeks post surgery.

Food
Breakfast: 5 eggs with veggies, 2.5 strips bacon
Lunch: Lots of chicken (leg+white meat), 1 avocado, veggies
Dinner: 11 oz steak, sweet potato with butter, green salad, 1 small piece bread
Snack: tea with creatine, 3 dk chocolate squares, banana

I got some carbs ahead of intensity day

[ColoWayno]

Wednesday (191.8)
Squats
5x1x300 (totally lost the bounce on the third set but saved it... yeah!)
Bench
5x1x220
Power Cleans
3x3x135
Pull-ups
3x8xBW+5 (5 minute intervals)

Time for a video checkup for Squats (last single)
http://www.youtube.com/watch?v=_BDQC2LKduo&sns=em

I had to have a little milk this morning. Gotta squat 300 at lunch.
Food
Breakfast: 5 eggs, 3 sausages, 10oz milk, creatine, coffee
Snack: banana
Recovery (1): 16oz milk
Lunch: 8oz GF beef, sweet potato with butter, avocado
Recovery (2): 1 quart banana/avocado shake... Had to do it.
Dinner: Chipotle chicken salad, no rice or beans or cheese.

[armin]

Nice to see someone so deducated in both lifting and eating. What kind of routine are you doing at the moment? Looks similair to madcow ( don't have time to browse threw your older history, sorry)

[Oldster]

Wednesday (191.8)
Squats
5x1x300 (totally lost the bounce on the third set but saved it... yeah!)
Bench

Power Cleans

Pull-ups


I had to have a little milk this morning. Gotta squat 300 at lunch.
Food
Breakfast: 5 eggs, 3 sausages, 10oz milk, creatine, coffee
Snack: banana
Recovery (1): 16oz milk
Lunch: 8oz GF beef, sweet potato with butter, avocado

Now THERE is a man dedicated to strength! Squatin' and eatin'!

[ColoWayno]

Just glad to be getting closer to some old PR's after surgery. Feels good.

[ColoWayno]

Nice to see someone so deducated in both lifting and eating. What kind of routine are you doing at the moment? Looks similair to madcow ( don't have time to browse threw your older history, sorry)

Thanks.
It's a tamed down version of TM. I'm working on getting my intensity day going and trying not to be in a big hurry on volume day, and focusing on recovery.

[ColoWayno]

Thursday

Food
Breakfast: 5 eggs with veggies
Lunch: 4 Chick-filet strips
Dinner: 1/2 pork chop, brocolli and cheese, some dk chocolate almonds

[ColoWayno]

Friday (190.8)
Conditioning
Walked the service road, ~350 vertical feet, 30-35 minutes round trip.

I'm shrinking. Had a stomach ache most of the day yesterday and didn't eat much. I feel much better today. It's sunny and supposed to get up to 75f, so I'm definitely hitting the trail at lunch.

Just some notes for tomorrow:
Goals: squats 4x5x265, press 3x5x135, deads 1x6x330, dips 3x5xBW+40, prowler pushes 8x25@+30lbs.

Food
Breakfast: 5 eggs with veggies, 3 sausage patties, strawberries and raspberries, coffee
Recovery: 1 banana
Lunch: 12oz GF burger, 1 sweet potato (stomach acting up again, hmmmm... not as bad as yesterday though)
Dinner: Thai peanut chicken salad at CPK.

[ColoWayno]

Saturday (191.4)
Squats
4x5x265
Press
4,3,4 x 135, 1x8x110
Deads
1x5x330
Dips
3x5xBW+40
Conditioning
skipped, have chores to do

Corlea
Squats: 3x5xBW

Well a week of watching the diet and I missed reps. It doesn't help that my stomach was acting up the last two days.

Food
Breakfast: 12 oz milk and creatine (before I got up), 2 eggs, 12 more oz milk, strawberries
Peri: 1 banana
Recovery: 32+oz avocado/banana shake
Lunch: 8 oz steak with lobster, sweet potato fries, veggies
Snack: chocolate almonds
Dinner: pork chop, green beans, salad with veggies