sapperguy's log

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Re: sapperguy's log

Postby sapperguy » Thu Feb 09, 2012 11:08 am

AM: 30 min walk (2.25 miles, 4.5mph)
freq push(25) and pull(4) 7 sets

post walk: 1 scoop whey, veggie green, creatine
b: 3 hard boiled eggs, bacon, oatmeal, pears, strawberries, oj, milk, coffee
s: apple, peanut butter
l: roast beef and bacon sandwich, chili fries
s: whey shake, raisins
d: bbq chicken breast, chili, grapes
s: tuna, apple
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Fri Feb 10, 2012 2:14 pm

off day. sleep, no work, a full body massage, and relaxation. well except for our fob defend drill.
whey shake w/veggie greens and creatine when i woke up
l: bacon cheeseburger, chili fries, chocolate ice cream
d: steak, shrimp, cookies and cream ice cream
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Sun Feb 12, 2012 3:59 am

AM: overslept so no walking
PM:
bench-(45x10, 135x5, 145x3, 155x1)165x5x2, 165x15
curls-52x15, 11
squats-(45x10, 120x5, 140x3, 160x1) 175x8 (bad form)
neck-12.5x25x4
planks-1x30x1x30x1
squat form was bad. mix of not enough sleep and overthinking my form. going to re-do the weight next squat day

Freq Push(30) and pull(5), 4 sets

w/u: single scoop whey shake, 5g creatine, 1 scoop veggie greens
b: 1 hard boiled egg (the other 2 fell apart. damn cooks), bacon, oatmeal, oj, milk, multi, fish oil
s:apple, peanut butter, cliff bar
pw: 1 scoop whey, 1 scoop casein, glutamine
d: taco salad, refried beans, grapes
s: tuna, apple
pre-bed: casein shake
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Sun Feb 12, 2012 12:49 pm

AM: 30 min run, 3 miles, 6.0mph
freq pull(5) and push(30) 4 sets
started running this morning due to work requirements. my goal is to work down to 4 miles in 30 mins. weighed in at 169. thats 7lbs in 3 weeks and according to my body fat % pincher thingy (thats a technical term. you have to be trained to use it) my body fat is still the same at 17%. looking for that to drop with the runs and then layering in conditioning and walking with body armor.

post run: 1 scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, oj, milk, coffee, multi, fish oil
s: apple, peanut butter, cliff bar
l: 2 baked fish filets, carrots, rice, thin mints (crack)
s: peanut butter girl scout cookies (crack)
d: grilled cheese, chili, carrots, grapes
pre-bed: casein shake
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby BirdGirl » Mon Feb 13, 2012 4:06 pm

Hi!! I posted a reply to your question in my log, feel free to ask me more if you want!!!
BirdGirl
 
Posts: 50
Joined: Mon Jan 31, 2011 7:16 pm

Re: sapperguy's log

Postby sapperguy » Mon Feb 13, 2012 10:23 pm

AM: 30 min walk (2.25 miles, 4.5mph)
PM:
chins- 30x8,5
press- (45x10, 80x5, 90x3, 100x1) 107.5x5x2, 107.5x10
dead: (45x10, 185x5, 205x3, 225x1) 235x12
planks: 1x30x1x30x1
freq push(30) and pull(5), 4 sets

post walk: single scoop whey, casein, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, watermelon, pineapple, milk, oj, coffee
s: apple, peanut butter, cliff bar
l: prime rib, rice, cheese sticks, apple
pw:1 scoop whey 1 scoop casein, 15g(ish) glutamine
d: chicken tetrazzini, green peppers, grapes
s: deli ham, turkey
pre-bed: casein shake
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Mon Feb 13, 2012 10:32 pm

BirdGirl wrote:Hi!! I posted a reply to your question in my log, feel free to ask me more if you want!!!

thanks. i appreciate the help
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Tue Feb 14, 2012 11:55 am

so after sleeping late 2 days this week (not by choice) i think my body is telling me something. need to go to bed earlier. just sucks because later at night is the only time i get to talk to my wife online. oh well, guess she's gonna have to either get on earlier or wait til thursday nights (our only off day is friday).

AM: overslept and didnt run
freq push(30) and pull(5) 4 sets


pre-breakfast: single scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, coffee, multi, fish oil
s: apple, peanut butter, cliff bar
l: chicken fingers, yellow peppers, carrots
s: peanuts, craisins
d: lasagna, carrots, grapes
s: ham, turkey, apple
pre-bed: casein shake
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Wed Feb 15, 2012 11:30 am

AM: 30 min run (3 miles, 6 mph)
PM:
bench- (45x10, 135x5, 145x3, 155x1) 167.5x2x5, 167.5x14
curls- 55x12, 10
squats- (45x10, 120x5, 140x3, 160x1) 175x2x5, 175x10
neck- 12.5x50x4
planks- 1x30x1x30x1
decided not to do the same weight on squats and go ahead and go up since i made the minimum last time even though it wasn't great. got 8 and wasnt feeling good about it, so stepped out for a second, and came back for 2 more. glad i did. helped the mental block from the other day. feeling a lot better about the squats now.
freq push(30) and pull(5), 4 sets

post run: whey, creatine, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, mixed fruit yogurt, oj, coffee, multi, fish oil
s: apple, peanut butter
l:2 baked fish filets, rice, carrots
pw: 1 scoop whey, 1 scoop casein, glutamine
d: beef quesadilla, chili, carrots, apple
s: tuna, apple
pre-bed: casein shake
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Thu Feb 16, 2012 11:08 am

AM: 30 min walk (2.25 miles, 4.5mph)
Freq push(30) and pull(5), 4 sets

missed my post walk shake due to no regular milk at the dfac. fml. soy milk here i come :cry:
b: 3 hard boiled eggs, bacon, oatmeal, mixed fruit yogurt, pineapple, watermelon, oj
s: apple, peanut butter
l: 2 baked fish filets, red peppers, cheese sticks
s: granola bars
d: 2 chicken breasts w/bbq sauce, cheese sticks
s: tuna, apple
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

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