off day ftw!! slept till 11 and didnt do shit all day. dip belt from elitefts came in the mail today. no more dumbbells between the feet. cant wait to try it out tomorrow.
l: bacon cheeseburger, chili cheese fries, ice cream
s: reeses cups
d: steak, shrimp, peppers, ice cream
s: peanuts, raisins
sapperguy's log
Moderators: AtlasDeadlifted, sapper09, Aliaga the Powerful, Danimal1991, Bony
Re: sapperguy's log
by sapperguy » Fri Feb 17, 2012 11:48 am
- sapperguy
- Posts: 173
- Joined: Sat Jan 14, 2012 5:40 am
- Location: FOB Lightning, Afghanistan
Re: sapperguy's log
by sapperguy » Sat Feb 18, 2012 12:30 pm
sleeping till 11 was nice yesterday, but i couldn't get to sleep unti like 1 this morning and slept through walking, so i have to start getting up a little earlier on fridays. not only did i not walk this morning, but i'm dead tired. fml.
AM: no walk. overslept.
PM:
chins-35x 4,3 (usedthe belt and didn't figure in the difference of the belt+weight. will drop weight next lift)
presses- (45x10, 80x5, 90x3, 100x5) 110x5x2, 110x10
squat- (45x10, 120x5, 140x3, 160x1) 180x5x2, 180x10 (misread my weight from last squat and accidentally re-lifted 180. happy i did it though because it felt a lot better and boosted my confidence on form)
neck-15x25x4
planks- 1x30x1x30x1
freq push(30) and pull(5), 3 sets
pre-breakfast: whey, casein, veggie greens
b: 3 hardboiled eggs, bacon, oatmeal, pineapple, strawberries, oj, milk, coffee, multi, fish oil
s: apple, peanut butter
l: 2 baked fish filets, peppers, carrots
prw: apple, cliff bar
pow: single scoop whey, single scoop casein, glutamine
d:2 lobster tails, chicken breast, peppers, grapes
s: deli ham and turkey, apple
pre-bed: casein shake
looked at my protein numbers. this is what i have:
shake: 28g
breakfast: eggs(18g)+bacon(12g)+milk(8g)=38g
snack: pb(12g)+cliff bar(10g)=22g
lunch:?
pre-wo:cliff bar(10g)
post-wo: 53g
dinner: ?
snack:?
pre-bed: 22g
w/o lunch and dinner=173g
not including lunch and dinner i'm about 1g/lb but need at least another 80g a day. just need to figure out where/how to put it.
AM: no walk. overslept.
PM:
chins-35x 4,3 (usedthe belt and didn't figure in the difference of the belt+weight. will drop weight next lift)
presses- (45x10, 80x5, 90x3, 100x5) 110x5x2, 110x10
squat- (45x10, 120x5, 140x3, 160x1) 180x5x2, 180x10 (misread my weight from last squat and accidentally re-lifted 180. happy i did it though because it felt a lot better and boosted my confidence on form)
neck-15x25x4
planks- 1x30x1x30x1
freq push(30) and pull(5), 3 sets
pre-breakfast: whey, casein, veggie greens
b: 3 hardboiled eggs, bacon, oatmeal, pineapple, strawberries, oj, milk, coffee, multi, fish oil
s: apple, peanut butter
l: 2 baked fish filets, peppers, carrots
prw: apple, cliff bar
pow: single scoop whey, single scoop casein, glutamine
d:2 lobster tails, chicken breast, peppers, grapes
s: deli ham and turkey, apple
pre-bed: casein shake
looked at my protein numbers. this is what i have:
shake: 28g
breakfast: eggs(18g)+bacon(12g)+milk(8g)=38g
snack: pb(12g)+cliff bar(10g)=22g
lunch:?
pre-wo:cliff bar(10g)
post-wo: 53g
dinner: ?
snack:?
pre-bed: 22g
w/o lunch and dinner=173g
not including lunch and dinner i'm about 1g/lb but need at least another 80g a day. just need to figure out where/how to put it.
- sapperguy
- Posts: 173
- Joined: Sat Jan 14, 2012 5:40 am
- Location: FOB Lightning, Afghanistan
Re: sapperguy's log
by sapperguy » Mon Feb 20, 2012 3:18 am
AM: 30 min run (3.1 miles, 6.2mph)
freq push(30) and pull(5), 5 sets
weighed in at 171lbs. 9lb gain in 4 weeks, with no change in body fat according to my pinchy caliper thing.
post walk: single scoop whey shake, veggie greens, creatine
b: 3 hard boiled eggs, bacon, oatmeal, watermelon, strawberries, milk, oj, coffee
s: apple, peanut butter, cliff bar
l: 2 chicken breasts, rice, carrots
s: apple, cliff bar
d: 2 grilled cheese and turkey sandwiches, carrots, peppers, grapes
s: tuna, apple
pre-bed: single scoop casein
freq push(30) and pull(5), 5 sets
weighed in at 171lbs. 9lb gain in 4 weeks, with no change in body fat according to my pinchy caliper thing.
post walk: single scoop whey shake, veggie greens, creatine
b: 3 hard boiled eggs, bacon, oatmeal, watermelon, strawberries, milk, oj, coffee
s: apple, peanut butter, cliff bar
l: 2 chicken breasts, rice, carrots
s: apple, cliff bar
d: 2 grilled cheese and turkey sandwiches, carrots, peppers, grapes
s: tuna, apple
pre-bed: single scoop casein
- sapperguy
- Posts: 173
- Joined: Sat Jan 14, 2012 5:40 am
- Location: FOB Lightning, Afghanistan
Re: sapperguy's log
by sapperguy » Tue Feb 21, 2012 7:12 am
overslept again this morning. have to figure this sleep thing out. obviously 6 hours aint enough.
PM:
bench- (45x10, 135x5, 145x3, 155x1) 170x5x2, 170x13
curls- 55x12,10
dead- (45x10, 185x5, 205x3, 225x1) 245x10
neck- 15x35x4
planks- 1x30x1x30x1
not going to go up in reps on neck. started doing them seated instead of standing and leaning and they are a lot harder that way, plus the weight is getting heavier. struggled to get through the sets today. going to stick with 25 instead of going 25, 35, 50 and go up in weight every week.
freq push(30) and pull(5) 4 sets
pre-breakfast: single scoop whey, veggie greens, creating
b: 3 hard boiled eggs, bacon, oatmeal, oj, milk, multi, fish oil
s: apple, pb, cliff bar
l: taco salad (no shell) with rice, gyro, carrots, apple
post-workout: 1 scoop whey, 1 scoop casein, gluatmine
d: ham, roasted turkey, shrimp, peppers, grapes
s: ham, apple
pre-bed: casein shake
PM:
bench- (45x10, 135x5, 145x3, 155x1) 170x5x2, 170x13
curls- 55x12,10
dead- (45x10, 185x5, 205x3, 225x1) 245x10
neck- 15x35x4
planks- 1x30x1x30x1
not going to go up in reps on neck. started doing them seated instead of standing and leaning and they are a lot harder that way, plus the weight is getting heavier. struggled to get through the sets today. going to stick with 25 instead of going 25, 35, 50 and go up in weight every week.
freq push(30) and pull(5) 4 sets
pre-breakfast: single scoop whey, veggie greens, creating
b: 3 hard boiled eggs, bacon, oatmeal, oj, milk, multi, fish oil
s: apple, pb, cliff bar
l: taco salad (no shell) with rice, gyro, carrots, apple
post-workout: 1 scoop whey, 1 scoop casein, gluatmine
d: ham, roasted turkey, shrimp, peppers, grapes
s: ham, apple
pre-bed: casein shake
- sapperguy
- Posts: 173
- Joined: Sat Jan 14, 2012 5:40 am
- Location: FOB Lightning, Afghanistan
Re: sapperguy's log
by sapperguy » Tue Feb 21, 2012 12:30 pm
AM: actually got up this morning. i take it as proof that i like running more than walking lol. 30 min run (3.25 miles, 6.5mph)
freq push(30) and pull(5)
post-walk: single scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, watermelon, oj, milk, coffee
s: apple, pb, cliff bar
l: chicken nuggets, chili, carrots
s: apple, cliff bar, trail mix
d: beef quesadilla thing (tortilla, ground beef, taco sauce, sour cream), carrots, grapes
s: ham, turkey, apple
pre-bed: single scoop casein
freq push(30) and pull(5)
post-walk: single scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, watermelon, oj, milk, coffee
s: apple, pb, cliff bar
l: chicken nuggets, chili, carrots
s: apple, cliff bar, trail mix
d: beef quesadilla thing (tortilla, ground beef, taco sauce, sour cream), carrots, grapes
s: ham, turkey, apple
pre-bed: single scoop casein
- sapperguy
- Posts: 173
- Joined: Sat Jan 14, 2012 5:40 am
- Location: FOB Lightning, Afghanistan
Re: sapperguy's log
by sapperguy » Tue Feb 21, 2012 12:30 pm
AM: actually got up this morning. i take it as proof that i like running more than walking lol. 30 min run (3.25 miles, 6.5mph)
freq push(30) and pull(5) 3 sets. i really have to work on these. ive been slackin hardcore
post-walk: single scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, watermelon, oj, milk, coffee
s: apple, pb, cliff bar
l: chicken nuggets, chili, carrots
s: apple, cliff bar, trail mix
d: beef quesadilla thing (tortilla, ground beef, taco sauce, sour cream), carrots, grapes
s: ham, turkey, apple
pre-bed: single scoop casein
freq push(30) and pull(5) 3 sets. i really have to work on these. ive been slackin hardcore
post-walk: single scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, watermelon, oj, milk, coffee
s: apple, pb, cliff bar
l: chicken nuggets, chili, carrots
s: apple, cliff bar, trail mix
d: beef quesadilla thing (tortilla, ground beef, taco sauce, sour cream), carrots, grapes
s: ham, turkey, apple
pre-bed: single scoop casein
- sapperguy
- Posts: 173
- Joined: Sat Jan 14, 2012 5:40 am
- Location: FOB Lightning, Afghanistan
Re: sapperguy's log
by sapperguy » Thu Feb 23, 2012 3:14 am
AM: actually got up and walked this morning. knocked the speed down due to my shins not liking it. they don't mind 4.2 mph, but they have 4.5. walked 30 mins, 2.2 miles, 4.2mph
PM:
freq push(30) and pull(5)
post walk: single scoop whey, casein, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, watermelon, oj, milk, coffee, multi, fish oil
s: apple, pb, raisins
l: baked trout and cheese sticks
pre-workout: apple, cliff bar
post-workout: 1 scoop whey, 1 scoop casein, glutamine
d: chili mac, carrots, apple
s: tuna, apple
pre-bed: single scoop casein
PM:
freq push(30) and pull(5)
post walk: single scoop whey, casein, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, watermelon, oj, milk, coffee, multi, fish oil
s: apple, pb, raisins
l: baked trout and cheese sticks
pre-workout: apple, cliff bar
post-workout: 1 scoop whey, 1 scoop casein, glutamine
d: chili mac, carrots, apple
s: tuna, apple
pre-bed: single scoop casein
- sapperguy
- Posts: 173
- Joined: Sat Jan 14, 2012 5:40 am
- Location: FOB Lightning, Afghanistan
Re: sapperguy's log
by sapperguy » Thu Feb 23, 2012 11:44 pm
AM: 30 min walk (2.1 miles, 4.2mph)
freq push(30) and pull(5) 5 sets
post-walk: single scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, watermelon, pineapple, oj, milk, coffee, multi, fish oil
s: apple, pb, raisins
l: baked fish, carrots
s: granola bars, peanuts
d: chicken strips, carrots
s: trail mix
pre-bed: single scoop casein shake
freq push(30) and pull(5) 5 sets
post-walk: single scoop whey, creatine, veggie greens
b: 3 hard boiled eggs, bacon, oatmeal, watermelon, pineapple, oj, milk, coffee, multi, fish oil
s: apple, pb, raisins
l: baked fish, carrots
s: granola bars, peanuts
d: chicken strips, carrots
s: trail mix
pre-bed: single scoop casein shake
- sapperguy
- Posts: 173
- Joined: Sat Jan 14, 2012 5:40 am
- Location: FOB Lightning, Afghanistan
Re: sapperguy's log
by sapperguy » Sat Feb 25, 2012 10:16 am
yesterday was off. the usual bacon cheeseburger, chili cheese fries, and ice cream for lunch and steak, shrimp, and ice cream for dinner as well as a haircut and a full body massage. i needed that. had some tight spots in my back and shoulders and needed some attention.
today:
AM: 30 min walk, 4.2 mph, 2.1 miles
PM:
Bench- (45x10, 145x5, 155x3, 165x1) 172.5x5x2, 172.5x14
Seated alternating dumbbell curls- 20x15, 15
Squat- (45x10, 140x5, 160x3, 180x1) 190x5x2, 190x10
Neck- 20x25x4
Abs- 40 situps
Due to some should pains during bench and pushups, going to cut out the freq pushups for a while and see if it gets better. will still do the pullups though. Decided to pull from a crossfit gym i read about and go to 40 of some type of ab exercise every workout. nothing against planks, but i have to do situps for my pt test, so want to put some focuse on that area of the body. also realized we were doing the curl rotation wrong, so switched it up today.
freq pull(5) 6 sets
post walk-single scoop whey, veggie greens, creatine
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, oj, milk, coffee, multi, fish oil
s: apple, peanut butter, cliff bar
l: roast turkey, peppers, rice
pre-wo: apple
post wo: 1 scoop whey, 1 scoop casein, glutamine
d: lasagne, chili, peppers
s: ham, turkey, apple
pre-bed: single scoop casein
today:
AM: 30 min walk, 4.2 mph, 2.1 miles
PM:
Bench- (45x10, 145x5, 155x3, 165x1) 172.5x5x2, 172.5x14
Seated alternating dumbbell curls- 20x15, 15
Squat- (45x10, 140x5, 160x3, 180x1) 190x5x2, 190x10
Neck- 20x25x4
Abs- 40 situps
Due to some should pains during bench and pushups, going to cut out the freq pushups for a while and see if it gets better. will still do the pullups though. Decided to pull from a crossfit gym i read about and go to 40 of some type of ab exercise every workout. nothing against planks, but i have to do situps for my pt test, so want to put some focuse on that area of the body. also realized we were doing the curl rotation wrong, so switched it up today.
freq pull(5) 6 sets
post walk-single scoop whey, veggie greens, creatine
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, oj, milk, coffee, multi, fish oil
s: apple, peanut butter, cliff bar
l: roast turkey, peppers, rice
pre-wo: apple
post wo: 1 scoop whey, 1 scoop casein, glutamine
d: lasagne, chili, peppers
s: ham, turkey, apple
pre-bed: single scoop casein
- sapperguy
- Posts: 173
- Joined: Sat Jan 14, 2012 5:40 am
- Location: FOB Lightning, Afghanistan
Re: sapperguy's log
by sapperguy » Sun Feb 26, 2012 10:56 am
AM: ran. 2 miles, 17:56
Freq pull (5) 6 sets
post walk: single whey, veggie green, creatine
b: 3 hard boiled eggs, bacon, oatmeal, applesauce, pears, oj, milk, multi, fish oil
l: enchilada, ground beef, salsa, sour cream
s: apple, pb, trail mix
d: ground beef, salsa, sour cream, hershey bar
s:ham, turkey
pre-bed: single casein
Freq pull (5) 6 sets
post walk: single whey, veggie green, creatine
b: 3 hard boiled eggs, bacon, oatmeal, applesauce, pears, oj, milk, multi, fish oil
l: enchilada, ground beef, salsa, sour cream
s: apple, pb, trail mix
d: ground beef, salsa, sour cream, hershey bar
s:ham, turkey
pre-bed: single casein
- sapperguy
- Posts: 173
- Joined: Sat Jan 14, 2012 5:40 am
- Location: FOB Lightning, Afghanistan
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