ColoWayno's log

[ColoWayno]

Tuesday (188, back home from Cali)
Got in kind of late.

Conditioning
30 minutes on the recumbent bike including 25 minutes of keeping HR between 130 and 140.

Food
Breakfast: 3 eggs, 2 strips bacon, 12oz milk, coffee
Lunch: Chipotle BBQ Beef Salad with Guacamole.
Recovery: 12oz chocolate milk
Dinner: Chicken breast (large), Veggies, some black beans

[ColoWayno]

Wednesday (186.5)
Squats
2x5x275 These were way more grindy than they should have been
Bench
1x2x210, 2x3x205 I'm feeling the caloric deficit
Power Cleans
1x2x140, 9x2x130 First two reps were very ugly so I decided to work on rhythm&groove at 130.
Chins
5x4xBW Elbow still hurts
Accessory
DB Curlz 1x25x15 workin those peaks
Conditioning
Out of time
Morning Note: I plan to go fairly light on the squats and switch back to 5's for a while.
Food
Breakfast: 1 egg, 1 strip bacon, 3/4 cup veggies, 12oz milk, coffee
Lunch: 7oz steak, veggies+potatoes
Pre: 12oz chocolate milk
Post: 12oz chocolate milk
Dinner: 8oz roast, potatoes, green beans, 1/2 glass Pinot Noir

[RyanWhittemore]

Hey Wayne, sounds like it's time to hit The Incline for some conditioning. Kicks my ass good every time!

[ColoWayno]

Hey Wayne, sounds like it's time to hit The Incline for some conditioning. Kicks my ass good every time!

I should. It means getting up before all of the tourist peeps wake up though... yawn.
I've never done it, I've done Barr Trail 7 or 8 times though.

[ColoWayno]

Thursday (185.5, BP evening 119/78)

Conditioning
Easy 20 minute walk in the sunshine in the hills.

Food
Breakfast: chicken breast, 16oz milk (woke up late and grabbed leftovers)
Lunch: chicken breast repeat, with olive oil, large leafy green salad (hopefully not from the EU) with olive oil.
Dinner: beef a'la szechuan with rice, green beens, some dumplings

I have not recovered since getting in late on Monday night. I'm very much looking forward to sleeping in this weekend.

[ColoWayno]

Friday (186)

Food
Breakfast: 2 eggs, 5 oz ground beef, broccoli, 20oz whole milk
Lunch: Persian chicken with rice and veggies, 1/2 piece of bread in olive oil.
Dinner: Pork Chop, rice, veggies, glass of wine, 2 squares of dark chocolate.

[ColoWayno]

Saturday (<185)
(Sets x Reps x Lbs)
Squats
5x1x300 tried for a 6th and failed
Press
2x5x110, 1x8x110
Dead lifts
5x1x310
Accessory
Skull Crushers: 2x20x38
Conditioning
45 minutes of hiking, jogging, and sprinting including 5 50-60 second sprints up a steep rocky trail.

I'm mostly disappointed with my dead lifts. They seem to drop off pretty fast for me under any kind of caloric deficit.
I'm going to have to go back to my 4 day split as both workouts are taking too long.

Food
Breakfast: 2 lg eggs, 3 strips bacon 24oz whole milk
Post Lifting: 12oz chocolate milk
Lunch: 8oz ground beef with olive oil, 2 lg eggs
Snack: 2 tbls almond butter
Dinner: Chicken Mole, chips + salsa.

[ColoWayno]

Sunday (< 185) (Morning BP 114/78, evening 121/76)

Spent 4-5 hours up between 8500-9400 feet in the Rampart Reservoir area. I just did light hiking, so there shouldn't be any recovery issues. I'm going to try to get up high like that once a week for a while. I'm also going to throw in some swimming exercises on a recovery day, some light underwater swimming to work on oxygenation, nothing physically taxing.
Today we finished with wine tasting and lunch at Colorado Wines (7500 feet or so).

Food
Breakfast: 3 eggs, 7 lil' smokies, 20oz whole milk
Lunch: Smoked Salmon, Salad, veggies, glass of wine
Snack: 2 tbls almond butter.
That's it. We had a late lunch and never got around to making dinner... but a good day overall.

[ColoWayno]

Monday (185.5)
Conditioning
30 minutes on the treadmill at 13-14% incline and 3mph, including 22 minutes with my heart rate between 140-152

I bought some goggles for the pool. I'm going to try to hit that on Thursday. It's been a while since I've done much swimming. My knees are feeling great these days... they were getting a little iffy when I was doing intervals on the flat twice a week. The hill work has always seemed easier on them and the other stuff I've been doing seems to be working well.

I've got a pain in my back, right rib cage area that I've been mostly ignoring. I'm starting to wonder about that. I felt it on dead lifts Saturday. Is this the usual denial I go through when a new injury pops up?

I get to work in windowless rooms all week. Woo hoo. At least I got outside yesterday.
Update: Schedule change, I'll be back in the home office Tuesday and Wednesday

Food
Breakfast: 3 eggs, 6oz ground beef with olive oil, 3 strips bacon, broccolli, 12oz whole milk, coffee
Lunch: Chicken Salad
Recovery: 12oz chocolate milk
Dinner: Nachos - ground beef, cheese, chips, guacomole. 1 square dark chocolate.

[ColoWayno]

Tuesday (185.5) (bp evening 100/72 wow, low)

I had a few minutes so I headed down to the Y and did 10 reps of the following:
Swim underwater as far as I can, finish the length with breast stroke. Rest for a couple of minutes.

On the first rep I didn't make it half way underwater. By the end I was making it to around 2/3rds of a length. I'm going to try to make that 1/1 in the next 4 weeks.

Food
Breakfast: 3 eggs, 3 strips bacon, broccoli, 12 oz milk, coffee
Lunch: Pei Wei Kung Pao Chicken with extra veggies, no rice
Dinner: KFC - grilled breast, fried leg.