sapperguy's log

[sapperguy]

AM: 30 mil walk (2.1 miles, 4.2mph)
PM:
Chins: 30x8, 6
Press: (45x10, 85x5, 95x3, 105x1) 115x5x2, 115x9
Dead: (45x10, 185x5, 205x3, 225x1) 255x10
Neck: 22.5x25x4
Abs: 2 sets of 10 ankles to bar, 2 sets of 10 knees to elbows
coulve done 1 or 2 more deadlift, but after a re-grip and re-group after 8, 9 and 10 felt like my form was breaking, so i quit
freq pull(5) 6 sets

post-walk: single scoop whey, veggie greens, creatine
b: 3 hard boiled eggs, bacon, oatmeal, applesauce, pineapple
s: beef jerkey
l: 2 baked fish filets, mashed potatoes, 4 cheese sticks, carrots, chocolate milk
pre-wo: single scoop whey
post-wo: 1 scoop whey, 1 scoop casein, glutamine
dinner: grilled turkey and cheese, cheese sticks, carrots
s:tuna, raisins
pre-bed: single scoop casein

[sapperguy]

AM: run. deviated from the program and broke the rules this morning. did 2.5 miles, quarter mile springs. speeds: 4.5, 7.5, 4.0, 8.0, 4.0, 8.5, 4.0, 9.0, 4.0, 9.5

freq pulls(5) 6 sets

post-walk: single scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, bacon, 1 piece french toast, oatmeal, pineapple, chocolate milk, oj, multi, fish oil
s: beef jerkey
l: 2 chicken breasts with marinara sauce, mashed potatoes, carrots, chocolate milk
s: apple, peanut butter, peanuts
d: italain sausage and shrimp stir fry, carrots, peppers, grapes
s: ham, turkey, apple, peanuts
pre-bed: single scoop casein

[sapperguy]

AM: overslept and missed my walk today. actually, that's a lie. i woke up, just didnt want to walk. so there.
PM:
Bench: (45x10, 145x5, 155x3, 165x1) 175x5x2, 175x14
EZ Bar Drag Curls: 20x15, 12
Squat: (45x10, 140x5, 160x3, 180x1) 195x5x2, 195x6
Neck: 25x25x4
Abs: Hibberty Jibberty x 40
basically ended trying to switch squat forms today. totally fucked me up. going to stay with high bar squats for now and then possible reset to low bar to learn the form.

freq pulls(5) 6 sets

b: 3 hardboiled eggs, bacon, oatmeal, strawberries, mixed fruit yogurt, chocolate milk, oj, multi, fish oil
s: single scoop whey, casein, veggie greens
l: lasagna, 3 cheese sticks, marinara sauce, chocolate milk
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, glutamine
d: 2 baked fish filets, peppers, 4 cheese sticks, marinara, chocolate milk
s: tuna, apple
pre-bed: single scoop casein

[sapperguy]

didn't walk again this morning. im getting really bad about that. need to get back to working so i have a reason to get up.

b: 2 hard boiled eggs, bacon, strawberries, yogurt, chocolate milk, oj, multi, fish oil
l: 2 ham, turkey, american cheese, onions, and mayo sandwiches
s: apple, cliff bar
d: fish, mashed potatoes, salad, chocolate cake, ice cream
s: 2 cliff bars

[sapperguy]

as usual for off day, slept through breakfast, so i had 2 cliff bars instead while i read some sherlock holmes.
l: 2 ham, lettuce, onion, cheese, and mayo sandwiches
s: cliff bar
d: steak, salad, rice, ice cream
s: cliff bar, apple

[sapperguy]

was up late last night due to work and slept through my walk and breakfast this morning, so i subbed with a shake and going to snack somewhat heavy before lunch
PM:
Chins: 35x 7, 5
Press: (45x10, 95x5, 105x3, 115x1) 120x5x2, 120x7
Dip: 10x12, 12
Squat: (45x10, 140x5, 160x3, 180x1) 190x9
Abs: 40 situps with 25lb weight

b: 1 scoop whey, 1 scoop casein, chocolate milk, water, multi, fish oil
s: cliff bar
l: 2x Salami, onion, lettuce, mayo sandwiches, salad
pre-wo: apple
post-wo: 1 scoop whey, 1 scoop casein, glutamine
d: baked fish filet, salad, apple
s: cliff bar

[sapperguy]

no running again this morning, but followed my workout yesterday with about 45 min of full court 5 on 5 basketball. i really need to get back to my fob so i get up in the mornings.

b: 3 hard boiled eggs, bacon, oatmeal, watermelon, pineapple, oj, milk, coffee, multi, fish oil
s: single scoop whey, creatine
l: 2 ham, salami, cheese, mayo, and onion sandwiches on wheat bread, carrots, peppers
s: apple, cliff bar
d: chicken fingers, mashed potatoes, bacon, peppers, carrots, milk
s: cliff bar, popcorn

[sapperguy]

didn't sleep well last night and consequently slept through breakfast this morning. not great on a lift day, but nothing i can do about it now. really hope i can get back to my fob and my usual routine tomorrow so i can get back on it right.
PM:
Bench: (45x10x2, 150x5, 160x3, 170x1) 180x5x2, 180x12
Standing ez bar curls: 50x10, 8 (they had a heavier bar than what i usually work with)
Deadlift: (45x10, 205x5, 225x3, 245x1) 265x11
Abs: 40 hanging leg raises
after doing some reading, realized i probably wasnt doing enough in the way of warm ups, so included some more today. already do patel stretches before, but added in a 1000m row, 45lb press, 5lb front raises, and 5lb lateral raises. actually helped because my shoulder didnt bother me as much on my bench, even with the 5lb jump due to no fractionals.

b: 2 scoop whey, creatine, milk
l: 2 slices roast turkey, mashed potatoes, peppers, milk
pre-wo: single scoop whey, multi, fish oil
post-wo: 1 scoop whey, 1 scoop casein, glutamine
d: chicken fingers, mashed potatoes, peppers, carrots, milk
s:2xcliff bar

[sapperguy]

finally made it back to my fob today so it's back to my normal routine. have to say i'm pretty excited about it. didnt sleep worth shit the last few days. happy to get back to my bed and my normal diet.
b: cliff bar, poptart
l: fish, mashed potatoes, apple
s: peanuts, craisins
d:

[sapperguy]

finally got back to my fob this afternoon. back to my normal routine and my diet. definately happy about that. havent slept worth shit the last few nights so hopefully my own bed will change that.
b: pop-tart
s: cliff bar
l: fish, mashed potatoes, apple, milk
s: peanuts, craisins
d: gyro, corn, carrots, chocolate milk
s: tuna, apple, craisins, almonds
pre-bed: 1 scoop casein