[MogiShade] Battle Log

[MogiShade]

{   M   O   G   I   S   H   A   D   E   '   S       B   A   T   T   L   E       L   O   G   }

 

 

 

Welcome to my "battle log", a digital fitness and life goal notebook.  I have an epic quest thread and multiple challenge threads, but here is where the minutiae of the day-today struggle will be recorded. 

 

Epic Quest - MogiShae's Five Year plan and his Impossible List

 

Challenge 01 - Escape from the Underdark!

Challenge 02 - Discovering the Path

Challenge 03 - Man on Fire (Yeti on Fire?)

Challenge 04 - LIFT.  RUN.  EAT. (failed/abandoned)

Challenge 04.1 - The Dead City of Aku'Mah (current)

 

Web Resources

 

adventure

Alastair Humphreys

Adventurous Habits - The Science of Stoked

 

minimalism

Clutter Busting with Brooks Palmer

 

diet & nutrition

 

physical fitness

LIFT-RUN-BANG

Jim Wendler

"The Iron" by Henry Rollins

Start Bodyweight

 

finance

 

miscellaneous

50 Ways to get a Job

Jack Donovan

Chris McCombs

J.D. Moyer

Grammarist

the jsomers.net blog

The Art of Non-Conformity

[MogiShade]

Monday April 14th

 

Morning Yoga - Vinyasa, 20 min.*

 

Weight Training - Wendler 5/3/1 2/week - Cycle 1, Week 1, Day 2

fasted

 

(All weights are in pounds)

 

Warm-Up

30lb Kettlebell halos x 10 in each direction

30lb Kettlebell Two-handed Swings x 30

Bodyweight Squats x 10

Barbell Back Squats 135x5, 170x5, 205x3

Barbell Bench Press 90x5, 115x5, 135x5

 

Work Sets (3 min rests between sets)

Barbell Back Squat 255x5, 270x5, 290x8

Barbell Bench Press 170x5, 180x5, 190x3

 

Assistance (2 min rests between sets)

Romanian Deadlifts 225x10, 225x10, 225x10

Chin-Ups (full body weight/box assisted) 3/7, 1/9, 0/10

Walking Lunges w/ 45lb Plate Held Overhead 10 per side (20 steps) x 3 sets

Push-ups/Kneeling Push-ups 10/0, 10/0, 5/5

 

Refueled (breaking a 17-hour fast) with whey protein isolate smoothie including frozen mango, blue berries, and banana as well as orange juice and plain yoghurt, and a handful of mixed nuts.

 

Mid-Afternoon Trail Run, 6.17km on a fairly flat trail (former rail line), 38:40 time, 6:16 min/km (legs felt heavy after those lunges)

 

Lunch, three scrambled eggs w/ a bit of salsa, left over guacamole, and a bit of shredded chedder.

Dinner, zucchini "noodles" with tomato sauce, roasted red peppers, and some shaved parmigiano reggiano.

After Dinner Snack, air popped pop corn with olive oil and grated parmigiano reggiano.

 

Now I am off to meditate for at least five minutes before bed.*

 

*Anything in orange is part of my current challenge's goals.

 

---------------------------------------------------------

 

Tuesday April 15th

 

Morning Yoga, 20-minute, light gentle sequence

 

Lunch, 3 egg omlette with tomatoes and basil.

Dinner, prime rib beef roast with sweet potato pommes Anna and a green salad in balsamic-olive oil vinaigrette

After-Dinner Snack, air popped popcorn with olive oil and sea salt

 

 

Wednesday April 16th

 

Weight Training - Wendler 5/3/1 2/week - Cycle 1, Week 2, Day 1

fasted

 

(All weights are in pounds)

 

Warm-Up

30lb Kettlebell halos x 10 in each direction

30lb Kettlebell Two-handed Swings x 30

30lb Kettlebell Sumo Deadlifts x 25

Barbell Deadlift 160x5, 205x5, 245x3

Barbell OHP 55x5, 70x5, 80x3

 

Work Sets (3 min rests between sets)

Barbell Deadlift 325x3, 345x3, 365x5

Barbell OHP 110x3, 115x3, 120x3 + push press for 2 more reps

 

Assistance (2 min rests between sets)

Dumbbell Rows 65x10, 65x10, 70x10

Kettlebell Presses 30x18, 30x12

Kettlebell Clean & Presses 30x10

Front Squats, empty 45lb Olympic Bar (just practice) 2 sets of 5

Push-ups/Kneeling Push-ups 10/0, 9/1, 6/4

 

Refuelled (breaking a 17-hour fast) with whey protein isolate smoothie including frozen mango, blue berries, and banana as well as orange juice and plain yoghurt, and roughly one cup diced musk melon.

 

Lunch, falafel w/ fatoush

Afternoon Snack, roughly 1 cup diced pineapple and 1 cup diced musk melon

Dinner, "paleo" tacos, roast chicken and fresh veg wrapped in lettuce leaves.

 

*Anything in orange is part of my current challenge's goals.

[MogiShade]

Thursday April 17th

 

Morning Yoga, 40 min.*

 

Run, 6.37km, light hills, asphalt, 35:49 time, 5:37 min/km

 

Meditation, 5 min before work.*

 

Breakfast/Lunnch, three scrambled eggs w/ a zucchini, red pepper, jalapeno, scallions, tomatoes, avocado, and spices.

Afternoon Snack, four pieces of California maki, two pieces of prawn nigiri, and two pieces of salmon nigiri.

Later Afternoon Snack, handful of mixed nuts and some pineapple and musk melon.

Dinner, paleo "tacos" with chicken, avocado, chedder, veggies, and salsa wrapped in lettuce

 

*Anything in orange is part of my current challenge's goals.

[Bekah]

You have been doing great with the yoga and just don't give up on the meditation

Someone else is struggling with meditation too and this is what I said to them...try it and see if it helps you (although you seem much past Sun Salutations and Savasana as a total practice...but you could do just the beginning for meditation, like in the article

Hi Being that I am the Druid Know-It-All Ambassador, I thought I should pop in and say hi and answer your question I personally find these types of moving meditations to be the most effective, and you can do them for short periods at first and gradually increase the time you spend with it, and then it leaves your mind clear for Savasana, which for me is where the real magic happens. My favorite time for meditation is during an easy practice of Sun Salutations followed by Savasana.

What is this Wendler 5/3/1?!?! I am clueless!

[MogiShade]

What is this Wendler 5/3/1?!?! I am clueless!

 

Jim Wendler is a former power lifting champion, and 5/3/1 is the weight lifting program he prescribes.  If you're really curious, his book, on Amazon.com, can be found here: http://www.amazon.com/Simplest-Effective-Training-Strength-Edition/dp/B00686OYGQ/ref=pd_sim_b_6?ie=UTF8&refRID=1K9ESP29ECJ0CD15TXMR

 

And his website... http://www.jimwendler.com/

[Guest Hornbeam]

Someone else is struggling with meditation too ...

 

That would be me! Hello! This is I guess something we can help each other with, accountability-wise.

What kind of meditation are you doing?

[MogiShade]

That would be me! Hello! This is I guess something we can help each other with, accountability-wise.

What kind of meditation are you doing?

Just seated meditation, trying to keep the mind empty by focusing on my breath. 

[MogiShade]

Friday April 18th

 

Kettlebell Session

 

Kettlebell weight: 30lbs, performed outside in the rain

 

Warm-Up

Jumping Jacks x 50

Bodyweight Squat x 10

30lb Kettlebell halos x 10 in each direction

 

Circuit (2 sets, 2 min rest between circuit)

Kettlebell Swings x30 | x30

Turkish Getups x3 | x3

Goblet Squat x25 | x25

Clean & Press x13 | x10

Alternating Lunge/Reverse Lunge w/ KB held over head in opposite arm x5/x5 | x5/x5

Burpees x10 | x10

 

Refuelled with three egg omlette with zucchini and red pepper and a half avocado on the side.

Lunch, chicken soup with rapini and ginger

Dinner, slice of take out pizza with chicken & veg

 

*Anything in orange is part of my current challenge's goals.

[MogiShade]

Saturday April 19th

 

Morning Yoga, 15 min.*

 

Run, 2.10km, light hills, asphalt, 11:41 time, 5:33 min/km

Sprints, 50m, flat, grass, 11sec, 10 sets

Run, 2.10km, light hills, asphalt, 11:45 time, 5:36 min/km

 

Push-ups at work, time between sets approx. 60-90 minutes, 13/12/13/12/12/12/10

 

Refuel, three scrambled eggs w/ a zucchini, red pepper, jalapeno, and spices.

Lunch, chicken soup with rapini & ginger.

Dinner, beef stew with parsnip and sweet potato.

Supper, beef stew with parsnip and sweet potato.

 

*Anything in orange is part of my current challenge's goals.

[MogiShade]

Sunday April 20th

 

Easter and a birthday (not mine) celebration, lots of food, beer, and Cards Against Humanity.

 

Lunch, a variety of cheeses, bacon wrapped water chestnuts, and prosciutto wrapped asparagus.

Alcohol, had five bottles of beer through out the afternoon.

Dinner, pork souvlaki, tzatziki, Greek salad, and a small wedge of birthday (not mine) cake.

 

*Anything in orange is part of my current challenge's goals.

[MogiShade]

Monday April 21st

 

 

Morning Trail Run, 8km on a rocky trail, 51:42 time, 6:28 min/km

Ran through lots of icy rivers including one that was waste deep.

 

Weight Training - Wendler 5/3/1 2/week - Cycle 1, Week 2, Day 2

 

(All weights are in pounds)

 

Warm-Up

Jumping Jacks x50

30lb Kettlebell halos x 15 in each direction

30lb Kettlebell Two-handed Swings x 35

Barbell Back Squats 135x5, 170x5, 205x3

Barbell Bench Press 95x5, 115x5, 135x5

 

Work Sets (3 min rests between sets)

Barbell Back Squat 270x3, 290x3, 305x5

Barbell Bench Press 180x3, 190x3, 200x2

 

Assistance (2 min rests between sets)

Romanian Deadlifts 235x10, 235x10, 235x10

Chin-Ups (full body weight/box assisted) 2/8, 1/9, 0/10

Walking Lunges w/ 45lb Plate Held Overhead 10 per side (20 steps) x 3 sets

Push-ups 10, 9, 8

 

Lunch, calamari, grilled salmon, sweet potato fries, salad, and two pint of beer.

Dinner, left over souvlaki with tzatziki, roast potatoes, and salad.

After Dinner Snack, air popped pop corn with olive oil.

 

Meditated, 8 minutes before bed.

 

*Anything in orange is part of my current challenge's goals

[MogiShade]

Tuesday April 22nd

 

Breakfast, gyro omlette with feta, tomatoes, and mushrooms; a strip of bacon (yes, just one); and two slices of ham.  I did get homefries with it, I had two bites and decided against finishing them.

 

Long Trail Run, 13.51km on a flat trail, 01:29:53 time, 6:39 min/km

Started out as light rain and a heavy mist/fog, then the sun started to bring everything to a boil.  Was like running through a sauna.  Then the clouds broke and then it was just sunny and hot.  Funny.  It is supposed to snow overnight.  I was aiming for at least 14km, but got mixed up about my turn around point.  Oh well.  I'll try to get another long run in on Friday depending on how I feel.

 

Refuelled with a whey isolate smoothie with frozen berries, banana, yoghurt, and orange juice.

Dinner, cottage pie with sweet potato and butternut squash mash and a salad.

 

*Anything in orange is part of my current challenge's goals

[MogiShade]

Wednesday April 23rd

 

Weight Training - Wendler 5/3/1 2/week - Cycle 1, Week 3, Day 1

fasted

 

(All weights are in pounds)

 

Warm-Up

Jumping Jacks x50

30lb Kettlebell halos x15 in each direction

30lb Kettlebell Two-handed Swings x25

30lb Kettlebell Sumo Deadlifts x25

Barbell Deadlift 165x5, 205x5, 245x3

Barbell OHP 55x5, 75x5, 80x3

 

Work Sets (3 min rests between sets)

Barbell Deadlift 305x5, 345x3, 385x2, 285x10, 245x12

Barbell OHP 100x5, 115x3, 130x2, 95x10, 80x12 

 

Assistance (2 min rests between sets)

Dumbbell Rows 75x10, 75x10, 75x10

Kettlebell Clean & Presses 30lbs x20, x16, x14

Push-ups 10, 8, 6

 

Refuelled (breaking a 17-hour fast) with whey protein isolate smoothie including frozen mango, blue berries, banana, almond milk, and plain yoghurt.

 

Lunch, spicy salmon maki (1 roll)

 

Meditated for 6min before work.

 

Dinner, cottage pie with sweet potato-butternut squash mash.

Supper, beef madras and a little bit of rice.

 

*Anything in orange is part of my current challenge's goals.

[MogiShade]

Thursday April 24th

 

Yoga, 40 min

Feeling sore today, so yoga and no run.  May go for a walk though.

 

Breakfast, three egg plain omelette and a banana.

.

Walk, 6.6km, 01h10min, 10:36 min/km

Explored my surrogate neighborhood while listening to AoM podcasts.

 

Lunch, 6 pieces of salmon nigiri, 6 pieces California maki, and a lot of fresh fruit - probably too much fruit because now I feel full.

Dinner, cottage pie with sweet potato-butternut squash mash (gotta love batch cooking and eatting the same thing all week.  Yeesh!)

Supper, beef madras

Snack, mini Reese peanut butter cups.  (The vending machine beat me tonight).

 

*Anything in orange is part of my current challenge's goals

[MogiShade]

Friday April 26th

 

"Easy Interval" Trail Run, 6.17km, 35m40s, 5:47 min/km (fasted)

Five minute run, then sprinted for one hydro pole length (approx 35m), recovery run pace for two lengths, the another sprint.  Kept this up for the entire run, then the last five minutes was a slow run pace.  This puts the week of April 20th 2014 as a PR (27.7km) for furthest distance in a week since I started logging my runs in August 2012. (And the week isn't over yet.)

 

Refuel, whey protein isolate smoothie with almond milk, yogourt, blue berries, and banana (38g protein).

Lunch, four egg omelette with parmigiano reggiano.  (24g protein)

Dinner, __________

 

*Anything in orange is part of my current challenge's goals

**Anything in teal is a PR.

[MogiShade]

Sunday April 27th

 

 

Walk (Brisk), 4.29km on a flat trail, 35:20 time, 8:14 min/km.

Went for a very brisk walk during sunset.  The crickets were loud and the stars bright.

 

Monday April 28th

 

Weight Training - Wendler 5/3/1 2/week - Cycle 1, Week 3, Day 2

 

(All weights are in pounds)

 

Warm-Up

Jumping Jacks x50

30lb Kettlebell halos x15 in each direction

30lb Kettlebell Sumo Deadlift x25

Bodyweight Squat x20

Barbell Back Squats 135x5, 170x5, 205x3

Barbell Bench Press 95x5, 115x5, 135x5

 

Work Sets (3 min rests between sets)

Barbell Back Squat 255x5, 290x3, 325x2, 255x8, 240x10, 205x12

Barbell Bench Press 170x5, 190x3, 215x1, 170x8, 160x10, 135x12

 

Assistance (2 min rests between sets)

Romanian Deadlifts 245x10, 245x10, 245x10

Chin-Ups (full body weight/box assisted) 2/8, 0/8, 0/8

Walking Lunges w/ 45lb Plate Held Overhead 10 per side (20 steps) x 3 sets

Push-ups 5, 4, 5 (the extra bench sets really tired me out)

 

Refuel, protein smoothie with peanut butter, banana, and chocolate almond milk (63g Protein).

Lunch, three egg omelette w/ cheddar cheese, bell peppers and on the side salsa and Greek yogourt.

 

Indoor Rock Climbing, 2hrs alternating routes with my partner.  I tackled a few 5.6s and even completed two of them.  One was a hard 5.6/easy 5.7, which felt good.  Another 5.6 was hard work and I had to hang a couple times near the top.  A third 5.6 beat me.

 

Post-Climb, chocolate flavoured Muscle Milk, which was just awful and I couldn't finish it.  I wish I hadn't forgot my protein powder.

Dinner, shamefully this was a bowl of air popped pop corn and three IPAs.

 

*Anything in orange is part of my current challenge's goals

[MogiShade]

Tuesday April 29th

 

Yoga, 20 min.

Meditation, 8 min.

 

Wednesday April 30th

 

Weight Training - Wendler 5/3/1 2/week - Cycle 2, Week 1, Day 1

 

(All weights are in pounds)

 

Warm-Up

Jumping Jacks x50

30lb Kettlebell halos x10 in each direction

30lb Kettlebell Sumo Deadlift x15

Bodyweight Squat x25

30lb Kettlebell Goblet Squats x10

Barbell Deadlift 16x5, 210x5, 250x3

Barbell OHP 55x5, 70x5, 85x5

 

Work Sets (3 min rests between sets)

Barbell Deadlift 310x5, 330x5, 355x5, 310x8, 290x10, 250x12

Barbell OHP (+ Push Press) 105x5, 110x2 (+3), 120x1 (+3), 105x3 (+2)

 

Assistance (2 min rests between sets)

DB Rows 80x10, 80x10, 80x10

KB Clean & Press 35x20, 35x16, 35x14,

 

Refuel, protein smoothie with whey isolate, banana, berries, yogourt, and almond milk (52g Protein).

Lunch, chicken shwarma.

Dinner, salmon nigiri x6, California maki (half roll)

Second Dinner, roast chicken breast and a greens salad.

 

*Anything in orange is part of my current challenge's goals

[MogiShade]

Thursday May 1st

 

Yoga, 20 min.  Did this right after waking up.

 

Run, 6.6km, 36:32, 5:32 min/km.  It was raining and I wore the wrong shirt and didn't think to wear bandaids, so I wound up with bloody nipples. 

 

Meditation (guided), 20 min.

 

Breakfast, four egg omelette with spinach, zucchini, and peppers.

Snack, couple handfuls of mixed nuts.

Lunch, sushi bento box full all sorts of goodies.

Dinner, roasted chicken breast and a greens salad.

Snacks, I completed the bag of nuts.  It was supposed to last me the week.  But they're so damn good!

 

*Anything in orange is part of my current challenge's goals

*Anything in teal is a PR.

[MogiShade]

Friday May 2^nd

 

Ithilien Ranger bodyweight workout, three sets with 2min rests

30lb KB Clean and Press x19, x18

The above workout was done outside in a light rain.  Neighbours probably think I'm a little crazy.

Yoga, 5min

 

Breakfast, four egg omelette with spinach, zucchini, and peppers.

Lunch, sushi bento box.

Snack, chocolate flavoured cultured coconut

Dinner, roast chicken breast and a greens salad.

 

Meditation, ???min - Been taking time at work to meditate.  It's pretty slow.  Not timing these, but they are 5-15 min blocks.

 

*Anything in orange is part of my current challenge's goals

*Anything in teal is a PR.

[MogiShade]

Saturday May 3^rd

 

Meditation, 5min

Yoga, 20min

 

Breakfast, a bottled protein drink from the grocery store.

Lunch, sushi filled bento box take-away

Dinner, chicken breast.  Yes, just the breast, and a sriracha.

Late night incident at a truck stop, hamburger.

 

 

*Anything in orange is part of my current challenge's goals

*Anything in teal is a PR.

[MogiShade]

Sunday May 4^th

 

Yoga, 15min

 

Trail Run, 15.72km, 1:38:23, 6:15min/km

 

Breakfast, smoothie with coconut cream, pineapple, banana, and whey protein isolate.

Lunch, two eggs and two rashers of bacon.

 

 

*Anything in orange is part of my current challenge's goals

*Anything in teal is a PR.

[MogiShade]

Monday May 5th

 

Weight Training - Wendler 5/3/1 2/week - Cycle 2, Week 1, Day 2

(All weights are in pounds)

 

Warm-Up

Jumping Jacks x50

30lb Kettlebell halos x15 in each direction

Bodyweight Squat x10

Barbell Back Squats 140x5, 175x5, 205x3

Barbell Bench Press 90x5, 115x5, 140x5

 

Work Sets (3 min rests between sets)

Barbell Back Squat 265x5, 280x5, 300x6

Barbell Bench Press 175x5, 185x5, 195x2, 195x1

 

Assistance (2 min rests between sets)

Romanian Deadlifts 255x10, 255x10, 255x10

Pull-Ups (feet elevated) 5, 5, 5

Walking Lunges w/ 2 25lb plates held overhead 10 per side (20 steps) x 3 sets

Push-ups 5, 8, 7

 

Walk, about an hour but I was taking photos so half that time I was stopped.

 

Indoor Rock Climbing, about an hour on bouldering and an hour on top-rope climbing.  I tackled two 5.6s and one rated 5.6/5.7.  I completed one of the 5.6s and the 5.6 (and a half).  The final 5.6 had quite the overhang and my hands were just spent from the bouldering earlier.

 

Meditation, 15min.

 

Food

 

Breakfast, chicken and avocado salad.

Post-Workout, protein smoothie with banana and coconut milk.

Dinner, stir-fry with chicken, peppers, and coconut milk.

Snack, air popped popcorn with olive oil drizzled on it.

 

Total Daily Calories: 2,373  Total Protein: 127g

 

*Anything in orange is part of my current challenge's goals.

*Anything in teal is a PR.

[MogiShade]

Wednesday May 7^th

 

Weight Training - Wendler 5/3/1 2/week - Cycle 2, Week 2, Day 1

 

(All weights are in pounds)

 

Warm-Up

Jumping Jacks x50

Barbell Deadlift 165x5, 210x5, 250x3

Barbell OHP 55x5, 70x5, 85x5

 

Work Sets (3 min rests between sets)

Barbell Deadlift 330x3, 355x3, 375x3

Barbell OHP (+ Push Press) 110x3, 120x3 , 125x1 (+2)

 

Assistance (2 min rests between sets)

I slept in today, so no assistance work.  I had to get in and get it done.

 

Meditation (before work), 11 min.

 

Refuel, protein smoothie with whey isolate, banana, whole milk, and Greek yogourt.

Lunch, salmon nigiri x6, California maki (half roll).

Dinner, tuna with avocado wrapped in lettuce and nori.

 

 

*Anything in orange is part of my current challenge's goals.

*Anything in teal is a PR.
 

[MogiShade]

Thursday May 8^th

 

Run, 6.31km, 37:06, 5:53min/km

 

Friday May 9^th

 

BW Strength Workout

Yoga, 20min

 

Saturday May 10^th

 

Run, 6.58km, 37:00, 5:38min/km

 

 

*Anything in orange is part of my current challenge's goals.

*Anything in teal is a PR.
 

[MogiShade]

Sunday May 11^th

 

Hike, about 5hrs and covered 20km.  Pretty slow but we stopped for lunch, to take lots of photos, and enjoy various lookouts.

 

 

*Anything in orange is part of my current challenge's goals.

*Anything in teal is a PR.