sapperguy's log

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Re: sapperguy's log

Postby sapperguy » Tue Jan 31, 2012 11:15 am

overslept this morning and did walk, but its all good tomorrow is back to teaching for us, so it was our last day to sleep in. for the next 26 days the only off work days we have are fridays. the only exercising being done today is freq push and pulls and i'm prolly gonna work the ab roller in tonight before bed. not sure how yet, but i'll figure it out.
Freq pull and push (6x4, 6x25)
did 25 ab rollers tonight. gonna slowly work the number up.

b: 3 hard boiled eggs, bacon, oatmeal, applesauce, pineapple, strawberries, oj, milk, coffee
s: apple, peanut butter
l: veal, chicken fingers, peppers, carrots
s: craisins, peanuts
d: chicken fingers, shrimp, grapes
s: deli ham, apple
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Wed Feb 01, 2012 12:23 am

AM: walk 30 mins (2.1 miles, 4.2mph)
PM:
freq push and pull 6 sets (4 pull, 25 push)
b: 3 hard boiled eggs, bacon, oatmeal, applesauce, pineapples, mixed fruit yoghurts, oj, milk, coffee
s: apple, pb, 1 scoop shake (was hungry but didnt want to kill my appetite for lunch)
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Wed Feb 01, 2012 12:01 pm

i think i accidentally double posted again.
AM: 30 min walk (2.1 miles, 4.2 mph)
PM:
bench-(45x10, 95x5, 115x3, 135x1) 160x5x2, 160x11
curls- 50x12, 50x10
squats- (45x10, 95x8) 160x5x2, 160x11 (need to do more warm up sets)
neck- 5x50x4
planks- 1 min front, 30 sec right, 1 min front, 30 sec left, 1 min front
freq push and pull: 6 sets (25 push, 4 pull)

post walk: single scoop shake
b: 3 hard boiled eggs, bacon, oatmeal, applesauce, pineapple, mixed fruit yogurt, oj, milk, coffee
s: apple, peanut butter, single scoop shake (was hungry but didnt want to kill the appetite for lunch)
l: chicken quesadilla, roast beef, potatoes, carrots
post workout: 2 scoop whey shake
d: roast beef, turkey cutlet, peppers, 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 03, 2012 10:02 pm

AM: 30 min walk (2.1 miles, 4.2 mph)
freq push and pull (6x25 push, 4 pull)

post walk: single whey shake
b: 3 hard boiled eggs, bacon, oatmeal, applesauce, pineapple, oj, milk, coffee
s: apple peanut butter
l: ?
s: ?
d: lasagna, carrots
s: tuna, apple

due to our internet being down, i haven forgotten what i had for lunch and the following snack.
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Fri Feb 03, 2012 10:06 pm

3 feb:
day off. didn't do shit except sleep late and eat.
b: slept through breakfast
s: slept through snack
l: made up for sleeping through breakfast and snack by having a bacon cheeseburger, chili fries, and chocolate ice cream
s: grapes, peanuts
d: steak, lettuce, peppers, 1 piece of chocolate cheese cake (they didnt have ice cream. that's bullshit. friday is the only day of the week that they have ice cream for breakfast and dinner. one of the major deciding factors is having friday as our off day from the gym. somebody's gonna die.)
s: tuna, craisins
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Sat Feb 04, 2012 11:37 pm

AM: 30 min walk (2.25 miles, 4.5 mph)
weigh in: 167 lbs (thats 5 lbs in the last 2 weeks. that's awesome, but the challenge is going to be continuing to gain as we start adding runs and metcons)
7 sets freq push(25) pull (4)
PM:
chins: 25#x8, 6
presses: (45x10, 55x5, 65x3, 75x1) 102.5x12
squat: (45x10, 105x5, 125x3, 145x1) 165x5x2, 165x12
neck: 7.5x25x4

post walk: single scoop shake
b: 3 hard boiled eggs, bacon, oatmeal, watermelon, pineapple
l: 2 baked fish filets, peppers, rice, apple
pw: double whey shake
d: ham, chicken alfredo, cucumbers
s: deli ham and turkey, apple
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Sun Feb 05, 2012 7:35 pm

AM: 30 min walk (2.25 miles, 4.5 mph)
PM: YogaX
freq push(25) and pull(4), 6 sets (missed 1 set due to going to bed early)

pw: single scoop whey shake
b: 3 hard boiled eggs, bacon, oatmeal, watermelon, strawberries, oj, milk, coffee
s: apple, peanut butter
l: 2 chicken breasts, peppers, rice
post yoga: single shake
dinner: chicken fingers, carrots, grapes
s: roast beef, tuna, apple
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Mon Feb 06, 2012 8:11 am

AM: no walk due to super bowl
PM:
bench: (45x10, 135x5, 145x3, 155x1) 162.5x5x2, 162.5x13
curls: (barx10, 20x5) 52x13, 10
deadlift: (45x10, 135x5, 185x3, 195x1) 225x12
neck: 7.5x50x4
planks: 1x30x1x30x1
Freq push(25) and pull(4) 7 sets

earling morning: hamburger, 2 n/a beers
b: 3 hard boiled eggs, oatmeal, watermelon, strawberries, single scoop shake
l: cheese pizza, mozeralla sticks, apple, single scoop shake
post workout: double whey shake
d:2 baked fish filets, chili, grapes
s:ham, turkey, apple
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Tue Feb 07, 2012 12:23 pm

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

Post walk: single scoop shake (milk, whey, veggie greans, 5g casein, 5g glutamine)
b: 3 hard boiled eggs, bacon, oatmeal, mixed fruit yogurt, oj, milk
s: cliff bar
l: gyro, fish filet, rice
s: raisins, single scoop casein shake
d: 2 chicken breasts, potatoes, peppers, 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 08, 2012 10:44 am

AM: 30 min walk (2.25 miles, 4.2 mph)
PM:
Chins- 30x7, 6
Press-(45x10, 75x5, 85x3, 95x1)105x5x2, 105x11 (last one form sucked)
Neck- 7.5x50x4
Squat- (45x10, 115x5, 135x3, 155x1) 170x5x2, 170x12
Planks- 1x30x1x30x1
freq push(25) and pull(4), 7 sets

post walk: single scoop whey shake, 5g creatine, 1 scoop veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, watermelon, strawberries, milk, oj, coffee, multi, fish oil
s: apple, peanut butter, cliff bar
l: baked fish filet,
post workout: 1 scoop whey, 1 scoop casein, milk, 10g(ish) glutamine
dinner: chicken breast, peppers
s: tuna, apple
pre-bed casein shake
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

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