Thread: G's Log.

SATURDAY - Snowed in! 15-18" of snow since yesterday. 40mph winds have created lrg snowdrifts against doors etc..

SLEPT: 10:30pm-10:00am. 11½hours! WTF!?

WEIGHT:185.2lb Cool. Apparently did drop almost 10lb during that recent 4wk cut (after all the ups and downs). Need to take pix while I'm still this lean.

Meal 1 - 10:30am:2toast,10whites,2eggs,grpfrt,banana,apple
Beer!! - Noon-2pm:4miller.Woke up cravin' that shit.Work?
Meal 2 - 2:00pm:turkey sandwich,nuts,banana
Beer!! - 3pm-5pm:4 miller!Can't get motivated to do shit.
Meal 3 - 5:00pm(wife home from wk):baked potato w/meatloaf
Zzz!! - 5:30-7:30pm w/wife. both tired.
Meal 4 - 8:00pm:Turkey'n'all the fixins(no stuffing). Mmm!
Meal 5 - 11pm:9whites,3eggs,2v.thin homemade waffles.
Meal 6 - Zzz!

kCal: I dunno. I couldn't be assed to plug it all in. 25% alcohol anyway.

WATER: 0.25gal.
BEER: 8. i.e. 0.75gal


SORE:Legs still, but not quite as bad. Calves (about the same). Chest, a little bit, but not really.

WORKOUT:None. Planned rest day.

NOTES: Lazy, wasted day. Didn't do shit. Should be looking for a job. Feelin' bummed/lethagic. I don't like being home alone so much either (kind-of sucks). Wife working weekends. No-one around, 'cept dumbfuck rednecks trying to drive around in 15" snow w/2WD ol' beaters, stuck in the road out-front, slammin' doors, spinnin' wheels, fallin' down and yellin' inta cell phones... Dumbfucks.

Actually pretty funny really.

At one point I was honestly thinking "How many rednecks does it take to move a car...?" There was like a dozen of them out there, I swear.

SUNDAY

SLEPT: 11:30pm-11:30am. Did the clocks go fwd last night!?

Meal 1 - 12:00pm:2toast,10whites,2eggs,grpfrt,banana,apple
Beer!! - 2pm-4pm:4½miller. home alone. head trippin'.
Meal 2 - 4:00pm:turkey sandwich w/ff mayo.
Munchies!5:00pm:2toast & 2bread w/PB +1oz walnuts
Zzz!! - 5:30pm-8:00pm
Meal 3 - 9:00pm:turkey'n'veg + glass milk.
Meal 4 - 10:30pm:casein shake w/berries & nuts.
Meal 5 - Zzz!
Meal 6 - Zzz!

kCal: 3,414 (273g protein. Avg 45g/meal + incomplete)
Carbs:297g , Fat:91g

WATER: 0.25gal. lived on tea, coffee, milk and beer!

SORE: Legs! Still.

WORKOUT: None. Planned rest day. Upper vertical tomorrow.

JOB HUNTING: Impeded by PC no longer having MS Office on it (incl. Word). It did have before our recent "restore" (which alledgedly would not affect program files.. yeah right!). Unable to change resume to suit each job due to lack of MS Word. Still though... There are better jobs out there. I can't wait. Somthing'll be happening here, soon enough.

Gathered up all the files I would like to backup into one folder but didn't get around to burning them onto disk. Maybe I'll get to it next weekend (or later this week). Hopefully, if I do a complete system restore it'll take it back to how it was the day I bought it (i.e. w/Word, Excel etc on it.) I'd like to collect local CPA firm's addresses in a spreadsheet and do a mail-merge to send out 100+ letters. I've done it before and it never went anywhere, but it's maybe worth trying again. A CPA job w/assistance towrds CPA exams would be nice. Unlikely, but still... You've gotta try, right?

W

MONDAY

SLEPT: 11pm-6:00am

WEIGHT: ?

Meal 1 - 6:30am:10whites,2eggs,3toast+PB(no fruit@home)
Meal 2 - 10:00am: pp&muesli(oats,dried fruit,ff milk,nuts)
Meal 3 - 1:30pm(PWO):1cup oats w/ff milk,2srvngs pp
Meal 4 - 3:15pm(hungry)2toast+tuna/mayo,1toast+PB&Walnuts
Meal 5 - 6-8pm: 2beers (home from work, head spinnin')
Meal 6 - 8:00pm:½lettuce,can sardines,4toast(2 w/PB),casein

kCal: 3,706 (322g protein. Avg 41g/meal + incomplete)
Carbs:354g , Fat:101g

WATER: 0.5gal. not good. feelin' shitty @ work.


WORKOUT: UPPER VERTICAL

1. Seated Military Press
135lb:2x5
160lb:1x5, 2x4 (failed R5,S2&3)
165lb:1x1 (Extra set, for kicks'n'giggles. Failed R2!)
Note:160lb 3x5.

2. Chins
BW:1x5
BW+30lb:1x5
BW+47½lb:1x5,2x4¾ (i.e. R5 not full rep)
Next time:same again.

3. Shrugs (free-weight) - Straps w/over 400lb.
225lb:1x5
315lb:1x5
410lb:1x5 (only 20-30% of movement)
365lb:1x5 (still not full reps)
315lb:1x4 (right grip failed)
Note:Last week's note said to "jump to 410lb faster" but I just couldn't shrug it. They were partial reps only.

4. Bar Hangs
None. Out of time.

5. Decline situps (throw/catch ball to/from partner)
1x20 (Damn! I'm sore! How can that be? It's been 10days!)
1x9 (throw/catch by myself. Can't do it. Too sore. From?)

None. Last time I did decline-bench medician-ball throws was on 2/27. Surely I can't still be sore from that.

NOTES: Nice enough workout. Left shoulder seems to complain a little bit as I remove the weight from it. i.e. As it relaxes it kind-of hurts. It's not like a pain really but it feels different from the right shoulder.

TUESDAY

SLEPT: 10:00-6:00am (up early. wife woke late. yelling!)

WEIGHT: ? poop after breakfast.

Meal 1 - 6:20am6whites,3eggs,4toast+PB (broke.no fruit/veg)
Meal 2 - 10:00am: pp&muesli(oats,dried fruit,ff milk,nuts)
Meal 3 - 2:20pm(after swim):2bread,salmon,banana,apple,pp
Meal 4 - 5:20pm:4oz salmon,1ozAlmonds,1ozWalnuts,1srvng pp
Oops!! - Millertime! See 7pm note below.
Meal 5 - 9:30pm:10whites,2eggs,grapefruit.
Meal 6 - Zzz!

kCal: 3,992 (308g protein. Avg 45g/meal + incomplete)
Carbs:314g , Fat:105g

WATER: gal. Did well at work.

WORKOUT: 20laps of pool (15mins)
THEN... hot-tub, sauna & steam-room. Ah, Bliss!
No weights - Planned rest day.

WORK: I'll spare you the details, but it's going to be OK (at least until I find something another job). Phew!

WEDNESDAY

SLEPT: 10:30-7:00am

WEIGHT:186.2lb

Meal 1 - 7:40am:10white,2egg,2toast+PB,2bananas,grpfrt,sups
Meal 2 - 10:00am: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 1:15pm(PWO):½CytoGainer(thought svng=2sccops,not4)
Meal 4 - 4:00pm:3bread,4ozSalmon,apple,PB,walnuts,almonds
Meal 5 - 8:00pm:wendy's potato,2McD's chicken pattys,banana
Aargh! - Beer, beer, beer! 8-12pm. worrying about work.
Meal 6 - 12:00pm:10whites,2eggs

kCal: 4,477 (329g protein. Avg 40g/meal + incomplete)
Carbs:434g , Fat:116g

WATER: 0.6gal.
BEER!:6 miller.


WORKOUT: LEGS!!
Warmup:4mins, fwd/bckwrd and also twisted w/both feet facing 45º right, then twisted w/both feet facing 45º left. Note: Twisting like this is something I've been doing moreso recently. It completely changes the way it feels. It seems like a great way to warm adductors/abductors.

1.Squats (In power-rack w/BB on bars, starting at bottom)
9 holes visible under support bars -> for next wks ref)
135lb:1x5
190lb:1x5
230lb:1x5
260lb:3x5
Note:Last set I changed to 10holes visible. This puts my upper leg just above parallel but also seems to remove any back involvement during initial lift. Seems better.
270lb working next week? 1RM from 2or 3 weeks ago was 275lb. Now planning 3x5w/270lb! Strength must be up!

2.Rack Pulls (just above the knee) w/straps.
4holes visible under support bars.
265lb:1x5
355lb:1x5
455lb:1x5, 1x2 +1 after regrip (2 sets only. too heavy)
Note:455lb was 20lb up on working sets from last week. Must have been too much of an increasse. It was just too heavy to hang onto. 440lb next time?

3.Partial Squats (Top 25% of movement only)
Note: All inside last 5mins of workout
405lb:1x5
455lb:1x5
510lb:2x5 PR (out of time)
Next week:3x5 @515lb?


NOTES: Lots of heavy weights. Still reading Dinosaur Training. Love that book.

If I'm going to workout at lunch I need to leave my office and be back at my desk (after having eaten) inside an hour. Walking to and from the gym, plus showering takes 15minutes minimum. That leave 45minutes for a workout and a PWO meal. To maximise time in the gym and minimise time in kitchen, I've decided going back to a meal replacement shake for PWO meal. Therefore Cytogainer and other similar products will probably be showing up from now on. Also, on non-WO days, meal 4 (4:30-5pm) will probably be MuscleMilk (or something equivalent) too because people at work are tripping about me stopping to make 3meals per day. I'll just have to keep some fruit/nuts in my office so that there's some real nutrients going in along with the meal replacement shake.

THUSDAY

SLEPT: 12:30pm-7:00pm

WEIGHT:186.0lb

Meal 1 - 7:30am:10whites,2eggs,2toast,½mango,grpfrt,coffee
Meal 2 - 11am: pp&muesli(oats,nuts,dried fruit,ff milk)
Meal 3 - 1:45pm:3toast,PB,walnuts,almnds,tuna,ff mayo,apple
Meal 4 - 5:30pm:4weetabix,ff milk,walnuts,almonds,1½pp
Zzz!! - 8-10:30pm (following sauna/hottub w/wife @gym)
Meal 5 - 10:30pm:casein/whey shake +straw/cran-berries
Meal 6 - Zzz.

kCal: 3,080 (286g protein. Avg 41g/meal + incomplete)
Carbs:305g , Fat:89g

WATER: 0.7gal.


WORKOUT:None. Planned rest day. After work went to gym w/wife but only for hot-tub, sauna, hot-tub, sauna and steam room! Wanted to swim, but after heating up in hot-tub pool felt stupidly cold. Got home so relaxed laid down for a minute and fell fast asleep for entire night.

FRIDAY

SLEPT: 8:30pm-6:40am

WEIGHT: 186.2lb

Meal 1 - 7:00am:3toast+1½tbs PB,10whites,2eggs,coffee,sups
Meal 2 - 9:20am(pre mtg w/HR dept & boss @wk): oats,milk,pp
Meal 3 - 12:20pm:2bread+1tbsPB,1ozWalnuts/almonds,1½srvngPP
Meal 4 - 3:30pm(PWO):½srvngCytoGainer(thoughtSrvng=2scoops)
Snack - 5:00pm:2sml bananas (at wife's work)
Meal 5 - 7:00pm(shopping):2McD's chicken patties,3pc bread
Aargh! - Beer, beer, beer! 12pack after work.See note.
Meal 6 - 12:00pm:2cans tuna,ff mayo,almonds.

kCal: 4,604 (352g protein. Avg 45g/meal + incomplete)
Carbs:354g , Fat:102g

WATER: 0.6gal.

WORK/BEER:Bad mtg today w/boss & HR Dept re:unmanagerial conduct (resultant from Bookkeeper leaving). Placed on Final Notice due to 3x daily meals preparation (see meal replacement note above), personal internet use (fair enough. will stop) and poor working relations w/corporate office employees (example was me emailing "Don't Lie!" to a guy who lied). It was awful. I was crying. I just don't seem to know how to be as a manager. I'm terrible at playing Office Politics and can't seem to stop putting foot in mouth. Not sure how to fix it. Explained all this and boss has vowed to try and help. Still, killed 12pack after work, bummed/upset.

Note: Boss sent me home after "Beating Meeting" (that's what I call disciplinary meetings... beating meetings). I actually decided to stay until lunch to get some work done, but still got nice extended workout in today, 1½hrs+. Hit some PRs too. See below.



WORKOUT: UPPER HORIZONTAL
Forgot to take last week's notes to gym. Went by memory.

1.BB Bench (in powerrack, starting at the bottom)
- 7 holes visible under support bars (noted for next week's use).
135lb:1x5
165lb:1x5
215lb:3x5 PR
225lb:1x5 PR (after 4min RI)
245lb:1x3 PR (after 2min RI)
265lb:1x2 PR (after 4min RI)
Note: Tested 1RM three weeks ago. Got 215lb:1x2 then failed 225lb. Today, after 3x5 w/215lb, I tried 225lb just to see if I could do it. It went up so easily I did 5reps, then tried 245lb, then 265lb! WTF!? Strength definitely waaaay up. No doubt!
Next week:3x warmup sets, then 3x5 working sets at 230lb?

2.Supported T-Bar(machine) Row
100lb:1x5
115lb:1x5
135lb:3x5 (all reps good, better than last week)
Next time: Definitely 137½lb working sets.

3.BB Lockouts (top 33% of BB bench movement - Note: I said top50% before, but w/9holes visible under support beams it's not quite 50% really, more like 33%).
275lb:1x5
295lb:1x4
315lb:3x5 PR
335lb:1x5 PR
365lb:1x5 PR
405lb:1x4 PR
425lb:1x2 PR
Note: Woah! 400lb+!!! Tried these for first time just 2 weeks ago and struggled with 275lb:3x5. Now 315lb:3x5 leaves me wanting more. Tested 1RM today and was amazed to be moving over 400lb.
Next week:3x warmup sets, then 3x working sets at 380lb?

4.Calf Press
None. I honestly just forgot. I accidentally didn't bring last week's workout notes to the gym with me. I completely forgot that I've been doing some calf-work at the end of this workout.
Last week: Used machine max (400lb) again on calf press w/separate pedals for each foot (Got 2x25 & 1x23). May have to switch to leg-press to get more weight.

CARDIO: Couldn't resist running a mile @ 6.6mph before I left. It's been two weeks since I ran (waiting for knees/feet to heal following excessive cardio during prior 4wk cut. Knees/feet now 100% but still want some decent running shoes. Need to go to specialized Front Runner store here in town to get some running shoes. Have never owned $100 pair of running shoes before. Have been running in $20 converse for too long! Time to invest.

STEAM ROOM: For 5-10minutes afterwards.


NOTES:I love heavy-ass weights.

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Continued in new journal

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