sapperguy's log

[sapperguy]

finished "why you're dumb, sick, and broke" last night. pretty good book, but my attitude and beliefs don't weem to line up with his target audience. i don't have the negative everybody's out to get me attitude. agreed with some stuff he said, but not sure about a lot of them. got my rumble roller in the mail today. can't wait to put that to good use.

AM: 2 miles, 16:00
PM: 5 gladiator pushups/5 dumbbell burpees x 10= 8:40

b: 3 hard boiled eggs, bacon, 2 pieces of french toast, oatmeal, strawberries, watermelon, fruit juice, chocolate milk, coffee, fish oil
s: single scoop whey, casein, veggie greens
l: pork loin, carrots, rice, apple, chocolate milk
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, glutamine
d: chicken fingers, carrots, cucmbers and italian dressing
s: beef jerkey
pre-bed: single scoop casein

[sapperguy]

finished "good to great" time to start "not a good day to die". shoulders are a little sore from the conditioning workout yesterday. hopefully it doesn't effect lifting today.
AM: 30 min walk, 2 miles, 4.2mph, 3.0 incline
PM:
Bench: (45x10, 160x5, 170x3, 180x1) 190x5x2, 190x11
Negative Curls: 40x11,9
Neck: 37.5x25x4
Squat: (45x10, 150x5, 170x3, 185x1) 190x5x2, 190x11 (fucked up my numbers and squatted too much. oh well)
A. Hanging Leg Raise: 15x3
B. Side bend: 10x3 (50lbs)

b: 3 hard boiled eggs, bacon, oatmeal, watermelon, pineapple, fruit juice, chocolate milk, fish oil
s: single scoop whey, veggie greens, creatine
l: baked fish, rice, cucmbers and italian dressing, apple
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop creatine, glutamine
d: fish filet, lettuce, peppers
s: beef jerkey, hershey bar
pre-bed: single scoop casein

[sapperguy]

woke up, but didn't feel like walking, so i didnt.
PM: 10x10m sprints
1-17.87
2-18.68
3-17.25
4-15.97
5-17.95
6-16.15
7-16.58
8-16.23
9-17.49
10-16.74

b: 3 hard boiled eggs, bacon, oatmeal, pineapple, watermelon, strawberries, fruit juice, chocolate milk, coffee, fish oil
s: single scoop whey, veggie greens, creatine, beef jerkey
l: smoked turkey, lettuce, peppers, italian dressing, chocolate milk, apple
post-wo: 1 scoop whey, 1 scoop casein, glutamine, banana (we got a blender, so i tried it out. not a fan of that combo)
d: 2 baked fish filets, peppers, lettuce, italian dressing, reeses cups
s: beef jerkey, almonds
pre-bed: single scoop casein

[sapperguy]

cheat day!!!!!
b: single scoop whey, veggie greens, creatine
l: bacon cheeseburger, chili fries, and ice cream
s: granola bar
d: steak, lettuce, peppers, ice cream
s: beef jerkey
pre-bed: single scoop casein

[sapperguy]

didnt sleep well last night and slepth through walking and breakfast this morning. decided since we are on the move, we aren't going to workout today. will pick it back up tomorrow.

b: 1 scoop whey, 1 scoop casein
s: coffee, beef jerkey, apple
l: hot dog, chili fries
s: m&m's, pizza
d: ravioli, potato wedges, ice cream

[sapperguy]

looks like diet and lifting are out the window again today. hopefully sleep and food will be normal tomorrow and we can get at least 2 days in this week. gotta love being on the move.

l: hot dog, ravioli, chicken tenders, oj
d: burrito, lettuce, peppers, mashed potatoes, ice cream
pre-bed: single scoop casein

[sapperguy]

didn't get up and walk this morning. needed sleep. but did get up for breakfast and will be lifting today. took a hit on my lifting today. down in bench and down in deadlift. im blaming eating and sleep schedule. will do better next week.

PM:
Bench- (45x10, 160x5, 170x3, 180x1) 192.5x5x2, 192.5x6 (sucked. just felt really heavy today)
Ez Bar Curls- 50x15, 15 (curls were excellent today)
Neck- 40x25x4 (weight was too heavy. hurt my neck)
Dead- (45x10, 245x5, 265x3, 285x1) 295x7 (sucked)
Weighted Situps- 75lbsx8x3
A. GHD- 20x3
B. Reverse Crunch- 14x3

b: 3 hard boiled eggs, oatmeal, watermelon, pineapple, oj, milk
s: single scoop whey, veggie greens, creatine, cliff bar
l: ground beef, salsa, sour cream, cucmbers, chocolate milk
pre-wo: single scoop whey
post-wo: 1 scoop whey, 1 scoop casein, glutamine
d: chicken quesadilla, lettuce, peppers, cucmbers, italian dressing
s: cliff bar, apple

[sapperguy]

so finally got to a computer where i can upload pics. so here's my progress

this was in october after 2 weeks of "crossfit" with 1st cav. their programming was garbage, so i quit working out with them

sep.jpg (44.97 KiB) Viewed 96 times

this was in sep after 2 months of doing nothing

oct.jpg (54.11 KiB) Viewed 96 times

this is december after 2 months of mainsite crossfit

dec.jpg (49.41 KiB) Viewed 96 times

[sapperguy]

this was feb after 2 months of gslp

feb.jpg (70.96 KiB) Viewed 96 times

and finally, march after 10 weeks on gslp

mar.jpg (74.14 KiB) Viewed 96 times

[sapperguy]

didnt' get up and walk due to the game. THE CAT'S WIN NUMBER 8 BABY!!!!!!!

b: cliff bar
l: salad, chili mac, rice, apple, chocolate milk
s: cliff bar
d: chicken breast, lettuce, carrots, peppers
s: cliff bar