ColoWayno's log

[ColoWayno]

Thursday (187.4) (113/76)
Conditioning
25 minute walk at lunch
35 minutes on the bike with 5 minutes warmup and 3 cycles of 3 minutes with hr 140-150, 3 minutes rest, 2 minutes with hr 160-170, 2 minutes rest


So, as near as I can tell I've gained about 3lbs over the last 3+ weeks, since I started creatine supplementation. It's possible I've lost a little fat since that's a low number that could be more than accounted for by the creatine. I think the average is really around 4-5 lbs. I wanted to keep track because of the new way I'm eating these days... fasting and gorging like a wild animal should.

Food
Breakfast: 2 eggs with veggies+cheese, 12oz milk, coffee
Lunch: 16oz milk, tea+creatine
Dinner: chicken, beef loaf, asparagus, salad
Recovery: 12oz milk

[ColoWayno]

Friday (185.2)
Conditioning
25 minute walk. Work is killing me right now.

Food
Breakfast: 2 eggs with veggies+cheese, 3 strips bacon, 12oz milk
Lunch: 24oz whole milk, tea+creatine.
Snack: 16oz milk
Dinner: chicken, rice, gravy, salad, wine
24oz avocado shake, 3/4 cups cottage cheese

[ColoWayno]

Saturday (186) (114/88 right after the workout, 108/79 after some rest)
Squats
3x3x285
Bench
4x5x185 felt kind of easy
Deads
2x5x305 first four rep double overhand, mixed after that
Accessory
3circuits of skull crushers, 12x65, dips, 4xBW
Conditioning
Bike:
12 minute warmup,
1.5 minutes achieving and sustaining hr > 165
1.5 minutes rest
1 minute achieving and sustaining hr > 170
2 minutes rest
1.5 minutes, > 165
1 minute > 170
4 minutes rest
1.5 minutes > 165

Should have done one more but I was getting cramps in my calves.

So I think the length of my workouts is becoming a bit of a problem. I would really like to stick to this 2 day schedule. Maybe the next thing I'll try is drinking a shake during my workout. The Squats felt heavy but I think I can keep up the weekly 5 lb jumps for a while. I will switch to mixed grip on my dl work sets, I should figure out a way to keep some of the doh work, maybe I will just start using the fat gripz on the second set and drop the weight down for that set.

Food
Breakfast: Blakes frittatas, banana, 1 quart milk
Recovery: 28oz avocado shake, banana, 24oz milk
Dinner: 6oz steak, 5 lg shrimp, sweet potato fries, salad, 16oz beer
Snack: 12 oz milk, tea+creatine
Snack: 3/4 cups cottage cheese

[ColoWayno]

Sunday (185.2)

15 minute walk.

[ColoWayno]

Monday (185.8)

On the road again. I will try to go to Jungles in Alexandria tomorrow night.

[ColoWayno]

Tuesday in Alexandria,
Squats
4x5x270
Press
4x5x122.5
Power Cleans
5x3x115 light, but it has been while
Circuit: 3 rounds of chins, 4xBW and bb curlz, 12x40

[ColoWayno]

Thursday, Alexandria

Did some work in the hotel gym on the treadmill.

Nothing much.

[ColoWayno]

Saturday (185.8)
Squats
3x3x290 these went up a bit slow, with some (hopefully minor) good morning(ness).
Bench
4x5x190
Deads
1x5x315 first rep double overhand, others mixed
Accessories
2 rounds of 12x65 tricep extensions, 5xBW dips
Conditioning
Skipped conditioning. I felt dizzy from the moment I left the house. Squats weren't too bad but my eyes couldn't focus on the ceiling on bench press. I managed to stumble through this though, I didn't really feel weak, just a little sick and dizzy. Screw missing workouts for stuff like that, right?


Food
Breakfast: 4 eggs with veggies and cheese, 2 sausages, 1 quart milk, 3/4 cups cottage cheese, banana, coffee
Recovery: 24 oz avocado shake, tea+creatine
Lunch: 1/2 bonsai burger, fries
Dinner: 3/4 cups cottage cheese

My appetite was not good, but I feel ok as I'm updating this in the am

[ColoWayno]

Sunday (184.8)

Feel better this morning, didn't eat enough yesterday, though.

[ColoWayno]

Monday (183.8)

Conditioning
25 minute walk with one short (40 seconds?) "sprint" up a pretty steep hill.

It's sunny but a little cold and breezy.

Food
Breakfast: 2 eggs with veggies and cheese, 3 strips bacon, 12oz milk
Snack: 24oz milk, tea+creatine.
Dinner: close to a pound of meat loaf, salad