sapperguy's log

[sapperguy]

didn't get up and walk. gotta get back into the sleep routine with our new class schedule. since i haven't really noticed any difference in bf% since switching the diet, i'm going back to the old diet. will see what happens.
PM:
Press- (45x10, 100x5, 110x3, 115x1) 120x5x2, 120x9
Chin- 35x7, 25x6
Neck- 45x25x4
Squat- (45x10, 160x5, 170x3, 180x1) 205x5x2, 205x10
Abs

b: 3 hard boiled eggs, oatmeal, watermelon, pineapple, oj, chocolate milk
s: apple, peanut butter
l: 2 baked fish filets, rice, peppers, chocolate milk
s: cliff bar
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, 20g glutamine, 2.5g creatine
d: lettuce, peppers, chicken chunks, thousand island dressing
s: beef jerkey
pre-bed: single scoop casein

[sapperguy]

stupid rash woke me up last night so i didnt sleep well. gotta get it checked out today.
PM:
7 min AMRAP:
5 dumbell squats
5 dumbell presses
5 thrusters
8 rounds+5 squats+5 presses+1 thruster


b: 3 hard boiled eggs, bacon, oatmeal, watermelon, pineapple, oj, chocolate milk
s: apple, pb
l: 2 chicken breasts, rice, peppers, cheese sticks, chocolate milk
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, 20g glutamine, 2.5g creatine
d: baked fish filet, peppers, carrots
s: hershey bar, beef jerkey
pre-bed: single scoop casein
s: beef jerkey
pre-bed: single scoop casein

[sapperguy]

PM:
bench- (45x10, 165x5, 175x3, 185x1) 200x5x2, 200x8
curls- 55x14, 10
neck- 46x25x4
dead- (45x10, 135x5, 225x3, 275x1) 315x7 (dont know why, but that made me feel AWESOME!!!!!!!)
abs

b: 3 hard boiled eggs, oatmeal, watermelon, pineaoole, oj, chocolate milk, coffee
s: apple, pb
l: gyros meat, tzaziki, cucumbers, rice, chocolate milk, apple
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, 20g glutamine, 2.5g creatine
d: ground beer, sour cream, salsa
s: beef jerkey
pre-bed: single scoop casein

[sapperguy]

PM:
Tabata Front Squats: 8 reps

b: 3 hard boiled eggs, bacon, french toast, oatmeal, pineapple, apple sauce, oj, chocolate milk
s: apple, beef jerkey
l: chicken cathcasosmeshit, cucmbers, lettuce, chocolate milk
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, 20g glutamine, 2.5g creatine
d: egg noodles and meat sauce, peppers, lettuce
s: beef jerkey
pre-bed: single scoop casein

[sapperguy]

PM:
Chins- 25x7,5
Press- (45x10, 100x5, 105x3, 110x1) 122.5x5x2, 122.5x9
Dips- 35x14, 11
Neck- 47x25x4
Squat- (45x10, 170x5, 180x3, 190x1) 210x5x2, 210x8
Abs

b: 3 hard boiled eggs, bacon, oatmeal, pineapples, pears, oj, chocolate milk
s: apple, pb
l: 2 chicken breasts, cheese sticks, rice, cucumbers w/italian dressing
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop oatmeal, 2.5g creatine, 20g glutamine
d: baked fish filet, lettuce
s: trail mix
pre-bed: single scoop casein

[sapperguy]

didnt walk or run all week in order to let the rash heal from rucking last week. gonna start back up next week.

b: 3 hard boiled eggs, bacon, french toast, oatmeal, apple sauce, pineapple, oj, chocolate milk
l: chicken fingers, cucumbers, apple, chocolate milk
s: thin mints
d: chicken fingers, cucmbers, carrots
s: beef jerkey
pre-bed: single scoop casein, 2.5g creatine

[sapperguy]

yesterday (friday) was off.
l: bacon cheeseburger, chocolate cheese cake
s: thin mints
d: steak, carrots
s: beef jerkey
pre-bed: single scoop casein

today, got up and walked this morning. felt good. added in dumbell rows, added 5lbs and 3 reps to my squat, and got my first bar muscle-up WOOHOO!!!!!!! all in all a awesome day in the gym.
PM:
Bench- (45x10, 175x5, 185x3, 195x1) 202.5x5x2, 202.5x9
Curls- 35x10,10
Neck- 50x25x4
Db Rows- 20x20x3
Squat- (45x10, 175x5, 185x3, 195x1) 215x5x2, 215x11

post-walk: single scoop whey, veggie greens, 2.5g creatine
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, watermelon, oj, chocolate milk
s: apple, pb
l: turkey, rice carrots, chocolate milk
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, 20g glutamine, 2.5g creatine
d: lettuce, peppers, tuna, italian dressing
s: apple, beef jerkey
pre-bed: single scoop casein

[sapperguy]

got up and ran this morning. decided to run outside instead of the treadmill since the weather is nice. sucked ass, but glad i did. only made a mile due to real cardio as opposed to treadmill work at 8000 ft and uneven ground and an unscheduled bathroom stop. will start running outside as much as the weather allows now. thought i was doing good with a 15:30 2 mile on the treadmill, but discovered i have a lot of work to do.

PM:
run 400m
100 35lb dumbell swings
run 400m
11:20
ran the 400 as 100m shuttle and dont have kettlebells so had to use db's instead

post-run: single scoop whey, veggie greens
b: 3 hard boiled eggs, oatmeal, pears, pineapple, oj, chocolate milk, coffee
s: apple, pb
l: cheese enchilada, some kind of beer, carrots
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, 20g glutamine, 5g creatine
d: ground beef, salsa, sour cream, lettuce
s: beef jerkey
pre-bed: single scoop casein

[sapperguy]

stayed up late talking to a friend online last night and didnt get up and walk this morning. really need to get back into the habit. talked to the wife and am going to get her started on the program next week. just have to find somebody back there that can teach her the lifts. i think she will do well on it as long as she sticks with it. took video of my deadlift today and my "bar muscle-up". working on getting them on youtube so i can put them up here and on the crossfit boards to get some critiques. dropped the weight to 25lbs on my chins today and kipped a little to give myself the mental boost i needed to get the reps. had a crappy day on dips though.

PM:
Chins- 25x8,8
Press- (45x10, 95x5, 105x3, 115x1) 125x5x2, 125x9
Dips- 35x12,8
Neck- 51x25x4
Dead- (45x10, 135x5, 225x3, 315x1) 325x8 (shouldve stopped at 7 but just had to go for one more. wasn't pretty at all, but i got it)

b: 3 hard boiled eggs, bacon, french toast, pears, applesauce, apple juice, chocolate milk, coffee
s: apple, pb
l: beef stew, carrots
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, 20g glutamine, 2.5g creatine
d: baked fish filet, lettuce
s: beef jerkey
pre-bed: single scoop casein

[sapperguy]

AM: 2 mile run, outside, definately not flat terrain, 8000ft elevation,14:30
PM:
"Diane"
21-15-9
205lb deadlift
hspu
5:04
made 205 except for the last 6 reps. dropped to 185.

post-run: single scoop whey, veggie greens
b: 3 hard boiled eggs, oatmean, applesauce, pears, oj, chocolate milk, coffee
s: apple, pb
l: gyro meat, tzaziki, lettuce, chocolate milk
pre-wo: single scoop whey, oatmeal
post-wo: 1 scoop whey, 1 scoop casein, 20g glutamine, 5g creatine
d: ground beef, taco sauce, sour cream, lettuce
s: beef jerkey
pre-bed: single scoop casein