sapperguy's log

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Re: sapperguy's log

Postby sapperguy » Wed Mar 07, 2012 10:15 am

didn't get up and walk, but did get up in time for breakfast. have to get back to walking and running next week. the snow is finally melting, so i'm hoping to get some running in outside in my new merrell trail gloves. pretty stoked about trying them out.

PM:
Patel Stretches, 45lb pressx10, 5lbx10 side raise, 5lbx10 front raise
Chins: 35x6,5
Presses: (45x10, 95x5, 105x3, 115x5) 122.5x5x2, 122.5x4 (grrrrrr)
Dips:15x12, 12
Neck: 30x25x4
Squats: (45x10, 145x5, 155x3, 185x1) 195x5x2, 195x8
Abs: 40 ranger crunches
cool down stretches

b: 3 hard boiled eggs, oatmeal, mixed fruit yogurt, chocolate milk, oj, multi, fish oil
s: apple, pb
l: 2 baked fish filets, cheese sticks, marinara, chocolate milk
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, glutamine
d: ground beef, sour cream, taco sauce, rice, chocolate milk
s: ham, turkey, apple
pre-bed:single scoop casein
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Fri Mar 09, 2012 3:23 am

didn't get up and run, but did get up and weigh myself. stuck at 173. but my diet the last few days was garbage. skipping breakfast, not eating good meals, so now that i'm back at my fob we will see what happens. as well as switching to the bringing up the back workout after a max week next week. should be fun and be a change for the system.
pre-breakfast: single scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, oatmeal, pineapple, strawberries, yogurt, chocolate milk, oj, multi, fish oil
s: apple, peanut butter
l: 2 fish filets, rice, peanut butter cookie, chocolate milk
s: beef jerkey, craisins, peanuts
d: baked ham, cake, chocolate milk
s: tuna, craisins, peanuts
pre-bed: single scoop casein
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Sat Mar 10, 2012 6:51 am

got about an hour of sleep last night, so needless to say i didnt walk this morning. hopefully the lack of sleep last night will let me get to bed at a decent hour tonight and maybe serve as a sleep reset for my body. we will see. as for today, we are maxing. bench and squat. hopefully the lack of sleep doesnt hurt too much.
PM:
Bench-(45x10, 135x5, 155x3, 175x1)185, 195, 205, 215, 225, 235, 240 (max went up 35lbs since i started gslp and i am 10lbs off my all time max. and that was back when i was young lol)
Squat-(45x10, 155x5, 175x3, 195x1) 205, 225, 245, 255 (never done a squat max before, but since i since my working sets have gone up like 40lbs, i know my max has climbed)
Abs- 40 knees to elbows

pre-breakfast: single scoop whey, casein, veggie greens
b: 3 hard boiled eggs, oatmeal, watermelon, pineapple, yogurt, chocolate milk, oj, coffee, multi, fish oil
s: apple, peanut butter, beef jerkey
l: hot dog, potatoes, carrots
pre-wo: single scoop whey
post-wo: 1 scoop whey, 1 scoop casein, glutamine
d:
s:
pre-bed:
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Sat Mar 10, 2012 12:31 pm

got about an hour of sleep last night, so needless to say i didnt walk this morning. hopefully the lack of sleep last night will let me get to bed at a decent hour tonight and maybe serve as a sleep reset for my body. we will see. as for today, we are maxing. bench and squat. hopefully the lack of sleep doesnt hurt too much.
PM:
Bench-(45x10, 135x5, 155x3, 175x1)185, 195, 205, 215, 225, 235, 240 (max went up 35lbs since i started gslp and i am 10lbs off my all time max. and that was back when i was young lol)
Squat-(45x10, 155x5, 175x3, 195x1) 205, 225, 245, 255 (never done a squat max before, but since i since my working sets have gone up like 40lbs, i know my max has climbed)
Abs- 40 knees to elbows

pre-breakfast: single scoop whey, casein, veggie greens
b: 3 hard boiled eggs, oatmeal, watermelon, pineapple, yogurt, chocolate milk, oj, coffee, multi, fish oil
s: apple, peanut butter, beef jerkey
l: hot dog, potatoes, carrots
pre-wo: single scoop whey
post-wo: 1 scoop whey, 1 scoop casein, glutamine
d: ground hamburger, salsa, cream cheese, chocolate milk
s: ham, turkey, apple
pre-bed: single scoop casein
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Sun Mar 11, 2012 12:02 pm

didn't get up and run this morning, but got a good nights sleep. totally worth it. hopefully i can get a good sleep pattern now. did something wrong with squats yesterday. the inside of my left knee isn't feeling right, but it could just be age. ordered a rumble roller yesterday and probably going to order a foam roller and a black constriction band today. have to look at my joint and muscle health. i'm not as young as i used to be and if i want to keep this up, i have some research to do for self maintenance.

abs:

pre-breakfast: single scoop whey, casein, veggie greens
b: 3 hard boiled eggs, oatmeal, watermelon, pineapple, oj, chocolate milk, coffee, multi, multi
s: apple, peanut butter, beef jerkey
l: 2 baked fish filets, apple, chocolate milk
s: single scoop whey, granola bar
d: beef asada (dont ask), peppers, chocolate milk, grapes
s: peanuts, craisins
pre-bed: single scoop casein
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Mon Mar 12, 2012 2:04 pm

got a good nights sleep last night but at the expense of sleeping through my walk AND breakfast. not the preferred thing to do on lift day, but oh well. nothing i can do about it now. checking dead and press maxes today. hoped for at least 140 press and 300 dead and went well over both. got me pretty stoked. was going to switch to the bringing up the back workout next week but seeing the numbers ive gotten this week, its got me all pumped all over again so we're gonna keep with gslp.
PM:
Chins: 35x7, 4
Press: (45x10, 115x5, 120x3, 125x1) 130, 135, 140, 145, 150
Dead: (45x10, 225x5, 245x3, 275x1) 315, 365
Dips: 20x12, 12
Abs: 40 rocky situps

b: 1 scoop whey, 1 scoop casein, creatine, veggie greens
s: beef jerkey
l: prime rib, cheese sticks, chocolate milk
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, glutamine
d: oriental steak, peppers, fried shrimp, chocolate milk
s: ham, turkey
pre-bed: single scoop casein
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Wed Mar 14, 2012 12:03 am

actually got up this morning and ran. now just gotta keep doing it.
AM: 1.5 miles, 8.0mph

post-run: single scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, 1 piece french toast, oatmeal, watermelon, apineapple, chocolate milk, oj, coffee, fish oil, multi
s: apple, pb, beef jerkey
l: chicken fingers, carrots, chocolate milk
s: 2xcliff bar, single scoop whey
d: 2 baked fish filets, baked ham, carrots, grapes, chocolate milk
s: ham, turkey, apple
pre-bed: single scoop casein
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Thu Mar 15, 2012 4:04 am

due to not getting to sleep until late last night, i missed walking and breakfast. i really have to stop doing that.
PM:
Bench: (45x10, 150x5, 160x3, 170x3) 182.5x5x2, 182.5x10
Ez Bar Slide Curls: 25x8, 8
Squat: (45x10, 150x5, 170x3, 190x1) 200x5x2, 200x7
Abs: 2 sets of 10 rolls using a straight curl bar and 25lb plates

b: single scoop whey, oatmeal, casein, coffee, multi, fish oil
s: apple, pb, beef jerkey
l: chicken quesadilla (or at least thats what they called it), carrots, rice, chocolate milk
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, glutamine
d: general tso's chicken (or at least thats what they called it), a piece of roast pork loin, peppers, chocolate milk
s: tuna, almonds, thin mints (dont judge me)
pre-bed: single scoop casein
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Thu Mar 15, 2012 4:56 pm

as usual, overslept. have to start new saturday and have to do better.
b: single scoop whey, creatine, oatmeal
s: peanut butter and crackers
l: baked fish filet, cheese sticks, carrots, chocolate milk
s: apple, peanut butter, thin mints (i said dont judge me)
d: 2 slices roast turkey, cheese sticks, cucumbers w/italian dressing, chocolate milk
s: 6 slices deli style turkey, apple
pre-bed: single scoop casein
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

Re: sapperguy's log

Postby sapperguy » Fri Mar 16, 2012 10:09 am

didnt sleep well last night. i blame it on a small energy drink i had too late in the evening. won't do that again. did some looking and going to try to tweak my diet next week. taking in a lot more protein than i need. like 60+ grams a day. that will not only save me money, and i can twek my calories to get the best out of my conditioning workouts we're going to do this week. will just have to play with it and see whta happens. want to lose some in the middle, but not going to sacrifice gains and feeling weak all the time to do it.
l: bacon cheeseburger, ice cream
d: steak, cucumbers w/italian dressing, ice cream
s: apple, beef jerkey
pre-bed: single scoop casein
sapperguy
 
Posts: 169
Joined: Sat Jan 14, 2012 5:40 am
Location: FOB Lightning, Afghanistan

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