sapperguy's log

[sapperguy]

ok, so first a little about myself and why i'm here. i'm currently deployed to afghanistan and have been doing crossfit for about the last 6 months and i loved it. my main problem was strength, so i decided to take some time off to dedicate to strength training and putting on some size. i'm a hard gainer and always have been. i'm 32 years old, 5'9", and about 160 lbs. i was going to do starting strength, but didn't want to get fat and wanted to be able to continue doing metcons, so several of the guys over at crossfit.com turned me on to gslp. here i am. started today and really stoked after reading the results others have had and looking forward to being able to experience results myself. so here's what i got today. i know, not impressive for you more experienced guys, but hey, i gotta start somewhere.

Squat: 135x5x2, 135x13
Weighted Chins: 5#x8, 10#x10
Presses: 95x5x2, 95x11

wasn't planning on starting until monday so didn't do the frequency pushups, chins, and low intensity today, but will hit it tomorrow. diet is going to be fun since i'm deployed to a small fob and we dont have a lot of choices, but i'm going to do what i can to get all the calories and protein i need while keeping it clean.

[sapperguy]

3o min walk (2 miles, 15 min mile, 4.0 on treadmill)
frequency push ups and pull ups (5 sets: 25 pushups, 6 pullups)

breakfast: 3 hard boiled eggs, bacon, oatmeal with cinamon and sugar, mixed fruit yogurt, watermelon, pineapple, oj, and 250 ml milk, centrum performance, fish oil)
snack: apple and 2 tbsp peanut butter
lunch: 2 grilled ham and cheese sandwiches, 4 cheese sticks, rice, 1 apple
snack: sliced ham and turkey, and yellow and red peppers
dinner: chicken breast, carrots, grapes
night snack: tuna

weighed in before walk: 162 lbs

[sapperguy]

AM: walk 2 miles
PM:
Bench: 155#, 155#, 155#x11
curls: 15#x15, 15#x13 (weight is weight added to bar. have to find out the bar weight)
deadlift: 185#x15 (couldve done more but form was shaky. need to go up next week)
freq pushups and pullups (changing from a set number throughout the day to just about every time i walk by the pullup bar)

breakfast: 3 hard boiled eggs, 4 pieces of bacon, mixed fruit yoghurt, oatmeal, watermelon, strawberries, 250ml milk, oj
snack: apple, 2 tsp peanut butter
lunch: taco salad with white rice
post workout: 1 scoop whey (20g), 1 scoop casien (25g), 16 oz whole milk (12g ish)
dinner: 1 1/2 turkey breasts, rice, red and yellow peppers, grapes
snack: 2 pieces of deli sliced roast beef and salami, craisins, peanuts

[sapperguy]

Walked 30 mins (2 miles, 4.omph)
Freq Pullups- 6, 4, 4, 4, 4 =22
Freq Pushups- 25, 25, 25, 25, 25 =125

B: 3 hard boiled eggs, 2 pieces french toast, oatmeal (cinamon and sugar), bacon, mixed fruit yogurt, oj, 250ml milk
s: apple, pb
l: veal, carrots
s: craisins, peanuts, protein shake
d: chicken nuggets, salad (lettuce, cucumbers, red and green peppers, italian dressing), grapes
s: 2 pieces deli ham, turkey, roast beef, apple

[sapperguy]

AM: 2 mile walk, 30 mins
Freq Pullups- 6, 4, 4, 4, 4
Freq Pushups- 25, 25, 25, 25, 25

PM:
Squat: (45x10, 95x5, 105x3, 115x1) 140x5x2, 140x11
Chins: 15#x8, 15#x7
Presses: (45x8, 55x5, 65x3, 75x1) 97.5x5x2, 97.5x8

b: 3 hard boiled eggs, bacon, oatmeal w/cinnamon and sugar, watermelon, strawberries, oj, milk
s: apple
l: bbq riblets, rice, cucumbers, carrots, red and green peppers (lunch sucked. was still hungry when i left, but nothing good to eat)
post workout: 1 scoop whey, 1 scoop casein, 16 oz milk
d: 2 salmon filets with some crappy gravy, carrots\
s: ham, bologna, craisins

[sapperguy]

AM: 2 mile walk, 30 min
Pushups: 25, 25, 25, 25, 25
Pullups: 6, 4, 4, 4, 4

b: 3 hard boiled eggs, bacon, oatmeal (cinamon and sugar), watermelon, pineapple, oj, milk, coffee
s: apple, peanut butter
l: chicken fingers, baked beans, peanuts
s: peanuts, twix
d: chicken breast, chicken fingers, baked beans

[sapperguy]

friday is our sunday. no class to teach, no workouts to do, its playtime. slept in, layed around, and got a full body massage (nothin fancy. 1 hour, $30, but relaxing.)

late breakfast: 2 bananas, peanut butter
l: bacon cheeseburger, chili fries, chocolate ice cream
s: peanuts
d: steak, rice, peppers, ice cream

tomorrow the pushup and pullup sets go up to 6 a day and the walk goes from 4mph to 4.5mph for 30 mins. lifts, of course, go up too.

[sapperguy]

AM: 30 min walk (2.1 miles, 4.2 mph)
Freq Push and Pulls, moving to 6 sets a day 4 pulls, 25 push
PM:
Bench-157.5x 2x5, 157.5x11
Curls- 40#x17, 40#x12
Neck- 5#x25x4
Squat- 145x5x2, 145x10
Planks-1 min front, 30 sec right, 1 min front, 30 sec left, 1 min front

b: 3 hard boiled eggs, bacon, oatmeal w/cinamon and sugar, strawberries, applesauce, pineapple, mixed fruit yogurt oj, milk
s: apple, peanut butter
l: roast turkey, cheese sticks, marinara sauce, mashed potatoes
post workout: 2 scoopes whey protein (im out of casein and waiting on a shipment from gnc)
d: lasagna, carrots, grapes
s: tuna

weighed in after walk this morning and got one of the body fat caliper thingies from gnc while i was home on leave. 165 lbs, 17.5% bf

[sapperguy]

AM: walk. 30 min, 2.1 miles
PM: Yoga X (working flexibility and core. and in some fucked up way, when it's all said and done, it's relaxing)
Freq Pushups and Pullups 6 sets, 4 pulls, 25 push. also switching pullups between pull, alternating, and side to side throughout the day just for variation

b: 3 hard boiled eggs, bacon, oatmeal, applesauce, pineapple, yoghurt, oj, milk
l: enchilada, carrots, sour cream, salsa
post yoga: double whey shake w/milk
d: taco salad, grapes
s: deli ham and roast beef

[sapperguy]

i think i'm accidently submitted a partial from today so if i did, i'll just cover it all again in this one. if i didn't, here it is.
AM: 30 min walk (2.1 miles, 4.2mph)
PM:
weighted chins: 20#x8, 20#x7
Presses: (w/u 45x8, 55x5, 65x3, 75x1) 100x5x2, 100x11
neck: 5#x35x4
deadlift: (w/u 145x5, 165x3, 185x1) 205x12
planks: 1 min front, 30 seconds right, 1 min front, 30 sec left, 1 min front
freq push and pulls. 6x4, 6x25

post walk: single scoop whey shake w/milk
b: 3 hard boiled eggs, bacon, oatmeal, mixed fruit, pineapple, yoghurt, oj, milk, coffee
s: apple, pb
l: ravioli, cheese sticks, peppers, single scoop whey shake, apple
post workout: double whey shake
d: ravioli, carrots, cucumbers, cheese sticks, grapes
s: deli ham, turkey, raisins