Journal - Mon., 3/28/11-Wed., 3/30/11

I've gotten behind on this.

Mon., 3/28/11

BW:  221.6 lbs.

Workout:
squat, 195, 2x5, 2:00
press, 115, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 2x25, 1:00
hanging leg raise, 5
goblet tabata, 40, 70

Tues., 3/29/11

Workout:
squat, 195, 2x5, 2:00
press, 115, 2x5, 2:00
chin-up, BW, 2x5, 2:00
power snatch, 45, 2x15, 1:00
hanging leg raise, 5

Wed., 3/30/11

BW:  219.4 lbs.

Workout:
squat, 195, 2x5, 2:00
press, 115, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 2x25, 1:00
hanging leg raise, 5

Journal - Sat., 3/26/11

Sleep:  Horrid.

BW:  220.4 lbs.

Food:

(9:00)
4 pieces of pumpernickel toast with apricot preserves
fiber
creatine

(1:00)
pork roast
tomatoes
spaghetti squash
garbanzo bean and beet salad
pear
3-scoop shake
fish oil
multi
fiber

Journal - Fri., 3/25/11

Sleep:  6 hours, poor.

BW:  223.0 lbs.

Food:

BCAA/beta alanine routine

(12:00)
3-scoop shake
2 fruit bars
2 oz. peanuts
fish oil
multi

(6:30)
mahi mahi fillet
stewed tomatoes
garbanzo bean and beat salad
spaghetti squash

(8:30)
3-scoop shake
gingersnap cookies

Workout:

complex A, 45, 2x8
goblet squat, 2x10
squat, 135x10
press, 95x10
chin-up, BW, 4, 3, 3
KB swing, 24 kg, 30
hanging leg raise, 5
goblet tabata, 40, 77

Journal - Thurs., 3/24/11

Sleep:  6 hours, solid.

BW:  222.8 lbs.

Food:

BCAA/beta alanine routine

(12:00)
3-scoop shake
chicken with peppers and onions (taco filling)
beans and rice
pear
fish oil
creatine
multi

(6:30)
pork roast
carrots and potatoes
1 ear of corn
cabbage

(8:00)
2 bowls of trail mix

(9:00)
2 bowls of chips
2 whiskies

Workout:

complex A, 45, 3x8, 1:00
goblet, 40, 2x10
squat, 195, 215, 235, 255, 265, 285
press, 135, 140, 145, 150, 155 (p), 160 (p)
chin-up, +20, +25, +30, +35, +40, +45
KB swing, 24 kg, 30
hanging leg raise, 5

Comments:

The press was frustrating.  I obviously went to high.  I'll have to treat 150 as my 1RM going forward.  That's a decrease of 25 lbs. since October!

Journal - Wed., 3/23/11

Sleep:  6.5 hours, slightly broken.

BW:  I forgot to check.

Food:

morning BCAA/beta alanine routine

(12:00)
2 spring rolls
egg roll
sweet and sour chicken
rice
creatine
fish oil
multi

(6:30)
beef barley soup

(8:30)
trail mix

(9:30)
2 whiskies

Workout:
complex A, 45, 3x8, 1:00
goblet squats, 40, 2x10
squat, 195x5, 235x3, 265x2, 2:00
press, 120x5, 140x3, 160x2 (pushed)
chin-up, BWx5, +25x3, +35x2
KB swing, 24 kg, 30
hanging leg raise, 5

Comments:

Dammit.  I went too heavy on the press, and had to push it.  I can't believe I couldn't even get 160 started.  That first inch of the press is a bitch, and I think I psyched myself out somehow.  Frustrating, since the squats were great.

Journal - Tues., 3/22/11

Sleep:  6 hours, slightly broken.

BW:  223.8 lbs.

Food:
BCAA/beta alanine routine

(12:00)
Hamburger rice
3-scoop shake
2 fruit bars
Creatine
Multi
Fish oil

(6:30)
2 chicken tacos with peppers and avocado
Beans and rice

(10:00)
3-scoop shake

Workout:

TGUs, 16 kg, 6
goblet squat, 16 kg, 3x10
complex A, 45, 8
squat, 195, 2x5, 2:00
press, 120, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 30
hanging leg raise, 5

Comments:

Everything felt heavy today, and my back is quite tired post-workout.  Today was my first time trying TGUs, and I wonder if I didn't go to heavy since I really don't know the movement.  That said, my squat form was much improved - I think grooving the movement with the goblet squats was a very solid move.

Journal - Mon., 3/21/11

Back to this.

Sleep:  6 hours, solid.

BW:  225.2 lbs.  What the heck?  One week ago I was under 220!

Food:
(6:00)
.5 scoop BCAAs
beta alanine

(7:00)
.5 scoop BCAAs

(12:00)
3-scoop shake
sushi
2 apples
fish oil
multi

(3:00)
creatine

(6:30)
2 bowls of hamburger rice with veggies

(8:00)
3-scoop shake

(9:30)
2 whiskies

Workout:
(morning)

complex A, 45, 3x8, 1:00
squat, 195, 2x5, 2:00
press, 120, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 30
hanging leg raise, 5

Journal - Tues., 3/15/11 - Sat., 3/19/11

Tues.Thurs. Workouts:

complex A, 45, 3x8, 1:00
squat, 185, 2x5, 2:00
press, 115, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 30
hanging leg raise, 5

Fri. Workout:

complex A, 45, 3x8, 1:00
squat, 185x5, 225x3, 255x2
press, 115x5, 135x3, 155x2
chin-up, BWx5, BW+25x3, BW+45x2*
KB swing, 24 kg, 30
hanging leg raise, 5

* The second rep didn't quite finish.  This was just too much weight.

Sat. Workout:

power snatch / OHS - worked up to 105, missed the snatch with 115
power clean, 135, 3x3
power snatch, 65, 3x3

recumbent bike, 3.5 miles, very easy.

Journal - Mon., 3/14/11

Sleep:  6 hours.

BW:  223.6 lbs.  Must be an aberration.

Food:
(6:00)
.5 scoop BCAAs
beta alanine

(7:00)
.5 scoop BCAAs

Forget it after this.  I was depressed and went on a ridiculous binge.  I still am not sure what came over me.

Workout:
(morning)
complex A, 45, 1:00
squat, 185, 2x5, 2:00
press, 115, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 30
hanging leg raise, 5

Journal - Sun., 3/13/11

Sleep:  6 hours.

Food:

(11:00
pumpkin bread

(12:30)
2 bowls minestrone

(5:00)
corned beef
cabbage
carrots
potatoes (very few)
2 cookies

(9:00)
2 whiskies
3 pepperoni sticks

Workout:
Rest day

Journal - Sat., 3/12/11

Sleep:  6 hours.

BW:  218.4 lbs.  Looks like it might be moving, finally.

Food:
(6:00)
.5 scoop BCAAs
beta alanine

(8:00)
.5 scoop BCAAs

(12:00)
3-scoop shake
chicken, peppers, onions, beans, and rice
apple
fish oil
multi
creatine

(4:00)
4 pieces of Hawaiian pizza
birthday cake

(9:30)
2 fresco grilled steak burritos (Taco Bell)

Workout:
(morning)
power clean, 135, 3x3, 2:00
squat, 5/3/1-ish, 3:00
 - 205x3
 - 235x3
 - 265x1
 - 285x1
 - 305x1
 - 325x1
 - 345xP
 - 365xP
 - 385xP

Journal - Fri., 3/11/11

Sleep:  6 hours, slightly broken.

BW:  218.6 lbs.  Finally!  Let's see if it holds.

Food:
(note - fast day)

(12:00)
3-scoop shake
2 fruit bars
almonds (300 cals)

(6:30)
2 shrimp tacos with peppers and onions
beans and rice

(9:00)
3-scoop shake

Workout:
(morning - beginning to exclude warm-ups)
bench, 5/3/1, 3:00
 - 185x3
 - 210x3
 - 235x5 (274)
chin-up, BW, 3x6, 3:00
incline press, 155, 5x5, 1:00
BB row, 145, 5x5, 1:00
BB curl, 60, 12, 12, 10, 1:00
lat. raise, 15s, 3x10, 1:00

Jounral - Thurs., 3/10/11

Sleep:  6 hours, solid.

BW: 221.0 lbs.

Food:
(12:15)
chicken, peppers, olives, beans, and rice (taco filling)
apple
3-scoop shake
fish oil
multi

(1:30)
creatine

(7:00)
chicken thighs
pasta with sauce
steamed spinach and mushrooms

(8:30)
dried fruit
martini

Workout:
(morning)
power clean, 175, 2x3, 135, 3, 2:00
deadlift, 5/3/1, 3:00
 - 295x3
 - 340x3
 - 380x5
front squat, 135, 5x5, 1:00
GM, 205, 3x5, 1:00

Journal - Wed., 3/9/11

Sleep:  6 hours with a 1.5 hour break in the middle due to coughing.

BW:  221.4 lbs.

Food:
(1:30)
3-scoop shake
2 fruit bars
Almonds (300 cals)
Fish oil
Multiple
Creatine

(6:30)
Mahi mahi fillet
Broccoli
Brown rice

(9:30)
Whiskey

Workout:
None

Journal - Tues., 3/8/11

Sleep:  6.5 hours, only mildly broken.

BW:  220.8 lbs.

Food:

It's Fat Tuesday.  This is going to be ugly.

(5:45)
.5 scoops BCAAs
nasal decongestant
beta alanine

(7:30)
.5 scoop BCAAs

(9:00)
2 paczkis

(9:30)
2 paczkis

(12:00)
apple
chicken rice soup
2 paczkis
fish oil
multi

(8:00)
2 chicken tacos, veggies, beans and rice

(9:30)
Martini

Workout:
(morning)
complex A, 65, 3x8, 1:00
KB swing, 24 kg, 4x25, 1:00
waiter walk, 65, 3, 1:00
suitcase walk, 90, 3, 1:00
front squat, 65, 8x8, :10

Journal - Mon., 3/7/11

Sleep: 7 hours, solid.

BW:  223.4 lbs.  This makes little sense, but drinking G2 (as I have been due to illness) makes me feel like I'm holding more water, so that could be it.

Food:
(5:45)
.5 scoop BCAAs
beta alanine
G2 with nasal decongestant and at gym

(7:30)
.5 scoop BCAAs

(12:15)
3-scoop shake
pasta with sausage and peppers
creatine
fish oil
multi

(7:00)
Bagger Dave's burger with bacon, guacamole, and pico de gallo
sweet potato fries

(9:00)
small bowl of dried fruit - berries and apples.
whiskey

Workout:
(morning)
warm-up complext, 45, 3x8, 1:00
shoulder prehab
push press, 5/3/1, 3:00
 - 130x3
 - 145x3
 - 165x5 (192)
chin-up, BW - 3x6, 3:00
incline press, 155 - 5x5, 1:00
BB row (to chest), 135 - 5x5, 1:00
BB curl, 60 - 12, 12, 10, 1:00
lat raise, 15x - 10, 10, 10, 1:00

Journal - Sun., 3/6/11

Sleep: 4 hours, terrible.  4-hour nap at 9:30 a.m.

Food:
(2:00)
4-scoop shake
3 pepperoni sticks
saltines
fish oil
multi

(6:00)
pasta with sausage and peppers
2 slices garlic bread
creatine

(9:00)
bowl of raisins, dried berries, dried apples

Workout:
rest

Journal - Sat., 3/5/11

Sleep:  6 hours, broken.

BW: 220.4 lbs.

Food:
(9:00)
.5 scoop BCAAs
beta alanine
G2 with nasal decongestant

(11:00)
.5 scoop BCAAs

(12:00)
turkey roast
veggies

(2:00)
4-scoop shake
fish oil
multi
creatine

(7:30)
Thai sweet and sour fish
scotch
Guinness
wine

Workout:
(morning)
power clean, 165, 3x3, 2:00
goblet squat, 50, 3x10, 1:00
squat, 5/3/1, 3:00
 - 190x5
 - 220x5
 - 250x1
 - 285x1
 - 325xH (miss, high)
 - 325x1
partial squat, 365, F
front squat, 135, 5x5, 1:00
GM, 185, 5x5, 1:00

Journal - Fri., 3/4/11

Sleep: 6.5 hours, very broken.

BW:  220.4 lbs.

Food:
(6:00)
.5 scoops BCAAs
beta alanine

(7:30)
.5 scoop BCAAs

(12:15)
3-scoop shake
turkey roast
green beans
multi
fish oil
creatine

(4:30)
cashews

(6:30)
barbecue chicken breast
green beans

Workout:
(morning)
shoulder prehab
bench press, 5/3/1, 3:00
 - 170x5
 - 195x5
 - 225x8 (285)
chin-up, BW, 3x6, 3:00
incline press, 185, 5, 2, 155, 3x5, 1:00
Pendlay row, 185, 5x5, 1:00
BB curl, 60, 12, 12, 10, 1:00
lat. raise, 15s, 3x10, 1:00

Journal - Thurs., 3/3/11

Sleep: 7 hours, broken.

BW: 220.0 lbs.  That's a record, folks.

Food:
(8:00)
Gatorade (about 130 cals.)
nasal decongestant

(12:00)
3-scoop shake
chicken thighs with roasted veggies and brown rice
apple
multi
fish oil
creatine

(6:30)
3-scoop shake
turkey roast
green beans

(9:00)
3 Gatorades (about 300 cals.)
tea with honey (for illness)

Workout:
Recovery day

Journal - Wed., 3/2/11

Sleep:  6 hours, solid.

BW:  221.0 lbs.

Food:

(6:00)
.5 scoop BCAAs
Beta alanine

(7:30)
.5 scoop BCAAs

(12:00)
beans and rice
chicken breast
green beans
fish oil
multi
creatine

(2:30)
Cashews

(4:30)
4-scoop shake

(9:30)
burger
sweet potato chips
Gatorade (feeling poorly) (about 300 cals)

Workout:
(morning)
power clean, 165 - 3x3, 2:00
deadlift, 5/3/1, 3:00
 - 275x5
 - 315x5
 - 360x8 (456)
goblet squat, 50, 3x10, 1:00
front squat, 135, 5x5, 1:00
GM, 185, 5x5, 1:00

(Evening)
Front squat, 65, 8x8, 1:00
Walk, 1.0, 3.5 MPH, 20:00
Sauna, 10:00

Journal - Tues., 3/1/11

Sleep:  7 hours, pretty decent.

BW:  222.2 lbs.  Missed my goal, and deservedly so after the last week I've had.  I claim to be doing IFing, but I'm not.  I'm just skipping breakfast.  It's time to implement a few "Coach says ..." rules.  (With thanks to Dan John.)

For this month, Coach says...
no eating after dinner, although a post-training shake is acceptable, as is a drink;during the day, eat what Sarah makes and nothing else; and
Fat Tuesday and St. Patty's day don't count.If I stick to this, I should be in much better shape.

My goal for the end of March remains 215 lbs. BW.

Food:
(12:00)
chicken breast
broccoli
apple
Larabar*
2 fruit bars*
multi
fish oil
creatine

(3:00)
Cashews

(6:30)
Chicken thighs with roasted vegetables and brown rice

(10:30)
2 martinis

* Yes, these violate one of the "Coach says" principles, but I'm out of protein powder at the office and needed to replace a 300-calorie shake.  This was the healthiest way to do it.

Workout:
Rest day

Journal - Mon., 2/28/11

I've gotten a bit behind on these, unfortunately. Here's to catching up.

Sleep: 7 hours, but very, very broken. I even woke up at 3:00 with achy hamstrings. I had to read for about 20 minutes while doing sets of goblet squats to try to get rid of the soreness.

BW: 225.0 lbs. This makes no sense to me, unless I'm holding a ton of water, which is possible. I was 220.6 lbs. on Saturday morning.

Food:
(6:00)
.5 scoop BCAAs
beta alanine

(7:00)
.5 scoop BCAAs

(11:30)
shell-less tacos - chicken, peppers, olives, beans, rice, avocado
2 apples

(2:00)
sushi

(6:00)
chicken breast
green beans

(8:30)
3 pepperoni sticks
trail mix

(10:30)
Taco Bell fresco grilled steak burrito supreme
martini

Workout:
(morning)
shoulder prehab
push press, 5/3/1, 3:00
- 120x5
- 135x5
- 155x8 (196)
chin-up, BW, 3x6, 3:00
incline press, 185, 5-5-5-3-3, 1:00
Pendlay row, 185, 5x5, 1:00

(evening)
tabata front squats, 65 lbs. (need to push harder)