ElbowRocker Posted September 26, 2013 Author Report Share Posted September 26, 2013 Food - WednesdayBreakfast!Coffee. Black. Two to four cups, I didn't keep good track.Dinner.5 Spicy garlic wings.5 Lemon Pepper seasoned wings.5 Blazin wings.5 Buffalo dry rub wings.2 bloody Marys. Calories Carbs Sugar Protein Fat FiberTotals: 2,136 13 5 121 100 0Goal: 2,000 50 16 150 133 33 Quote Link to comment
ElbowRocker Posted September 27, 2013 Author Report Share Posted September 27, 2013 Food - ThursdayBreakfast!Coffee. Black. 16oz black eye.Dinner.22 Spicy garlic wings.Some chips and salsa.Two Summit EPA's. Calories Carbs Sugar Protein Fat FiberTotals: 2,694 86 2 185 128 0Goal: 2,000 50 16 150 133 33 Workout #6: Hotel again. Quick elliptical warmup and then a mostly improvised dumbbell circuit workout consisting of:10 RDL's10 squat cleans moving directly into thrusters (I don't know if there is a name for this but I just threw all three motions together)10 bent over rows50 lbs / 60 lbs / 70 lbs / 80 lbsIt didn't take too long but it felt pretty exhausting, especially at 70 and 80. Shoulders are pretty sore. Quote Link to comment
ElbowRocker Posted October 1, 2013 Author Report Share Posted October 1, 2013 Missed posting a lot of days here so I'm just going to dump it quick and easy as I can to catch up. Most days were filled with crappy fast food, pizza, some beer, etc. Terrible weekend of travel and wedding stuff. Good weekend overall though. Friday - Calories Carbs Sugar Protein Fat FiberTotals: 1,919 133 28 93 120 11Goal: 2,000 50 16 150 133 33 Saturday - Calories Carbs Sugar Protein Fat FiberTotals: 3,222 314 38 117 127 18 Goal: 2,000 50 16 150 133 33 Sunday - Calories Carbs Sugar Protein Fat FiberTotals: 3,914 341 34 180 210 35 Goal: 2,000 50 16 150 133 33 Monday - back on track! Calories Carbs Sugar Protein Fat FiberTotals: 2,078 80 20 162 122 0Goal: 2,000 50 16 150 133 33 Quote Link to comment
ElbowRocker Posted October 1, 2013 Author Report Share Posted October 1, 2013 Workout #? (gotta get back on a regular schedule...) Warm up as usual, then:Push Press:5 reps with bar (45lb)5 reps @ 655 reps @ 755 reps @ 955 reps @ 1055 reps @ 1155 reps @ 1255 x 5 reps @ 135The last few were shaky, but I got them.Squats:5 reps @ 455 reps @ 755 reps @ 955 reps @ 1155 reps @ 1255x5 reps @ 135We got a half-rack so I can finally start upping the weight on this one.KB Swing Tabata - last week's workout finisher, late.1st round @ 25 lbs2nd round @ 35 lbsMuch gasping for airIt was good to get back home and do a workout. Completed in the morning, finished up around noon, then ate my first meal of the day. Gotta get my nutrition back on track after that weekend. Quote Link to comment
ElbowRocker Posted October 7, 2013 Author Report Share Posted October 7, 2013 Again, missed a lot of posts due to much travel, work and personal. Food Summary: Tuesday - Anniversary sushi dinner! Calories Carbs Sugar Protein Fat FiberTotals: 2,750 218 47 145 128 13Goal: 2,000 50 16 150 133 33 Wednesday - sudden work travel! Calories Carbs Sugar Protein Fat FiberTotals: 1,479 61 28 119 84 9Goal: 2,000 50 16 150 133 33 Thursday - Calories Carbs Sugar Protein Fat FiberTotals: 2,982 29 2 253 190 0Goal: 2,000 50 16 150 133 33 Friday - drive home, drive to visit friends, 8 hours in a car! Calories Carbs Sugar Protein Fat FiberTotals: 2,897 54 2 224 203 3Goal: 2,000 50 16 150 133 33 Saturday - nearly half these calories are beer! Calories Carbs Sugar Protein Fat FiberTotals: 2,465 130 9 61 81 3Goal: 2,000 50 16 150 133 33 Sunday - drive home, sample the kid's halloween candy from Saturday! Calories Carbs Sugar Protein Fat FiberTotals: 3,379 299 21 181 167 16Goal: 2,000 50 16 150 133 33 Quote Link to comment
ElbowRocker Posted October 7, 2013 Author Report Share Posted October 7, 2013 Workout #8 I think... Warm up as usual, then:Bent over rows:5 reps with bar (45lb)5 reps @ 655 reps @ 755 reps @ 955 reps @ 1055 x 5 @ 115I really need to work on form for this.Deadlifts:5 reps @ 655 reps @ 755 reps @ 855 reps @ 955 reps @ 1055 reps @ 1155 reps @ 1255 reps @ 1355 reps @ 1455 reps @ 1555 reps @ 1655 reps @ 1855 reps @ 1955x5 reps @ 205At first I was doing the same sets as the wife, till we hit her max, then I stepped up from there. At the end I was just determined to get 200 or over. Definitely sore the next day, but happy with the increase. Quote Link to comment
ElbowRocker Posted October 7, 2013 Author Report Share Posted October 7, 2013 Workout #9, done Sunday 10/06 Warm up as usual, then:Push press:5 reps with bar (45lb)5 reps @ 655 reps @ 805 reps @ 955 reps @ 1055 reps @ 1155 reps @ 1255 reps @ 1355 reps @ 1455 x 3 @ 155Overall felt pretty good and I think I stopped at the right place.Squats:5 reps @ 455 reps @ 755 reps @ 955 reps @ 1155 reps @ 1355 reps @ 1455 reps @ 1555 reps @ 1655 reps @ 1755 reps @ 1855 reps @ 1955 reps @ 2055 reps @ 2155 x 3 reps @ 225Wanted to push these at least as far as the deadlifts. Wound up feeling pretty close to failure at the end. Doubt I'll be able to keep adding significant weight for much longer. Quote Link to comment
AshPS Posted October 8, 2013 Report Share Posted October 8, 2013 That was a lot of catching up, lol! Impressive numbers on those deadlifts and squats Elbow! impressed and jealous! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
ElbowRocker Posted October 9, 2013 Author Report Share Posted October 9, 2013 That was a lot of catching up, lol! Impressive numbers on those deadlifts and squats Elbow! impressed and jealous! Thanks Ash! You can't be too jealous, unless you're 6'1" and also a dude, as I've got a bit of a natural advantage on you <wink>. Quote Link to comment
ElbowRocker Posted October 9, 2013 Author Report Share Posted October 9, 2013 Food - Monday. Coffee, Wings, and some Fries. Calories Carbs Sugar Protein Fat FiberTotals: 2,509 94 2 145 151 6Goal: 2,000 50 16 150 133 33 Tuesday - hotel breakfast, out to lunch with work colleagues, and cheap wing night. Calories Carbs Sugar Protein Fat FiberTotals: 3,504 99 5 218 184 8Goal: 2,000 50 16 150 133 33 Going to try and fast today to make up for this, might just eat dinner if / when I get home from travelling. Quote Link to comment
forkboy Posted October 10, 2013 Report Share Posted October 10, 2013 you jumped from 135 to 225 of squats in one week?? Super impressed and jealous! You travel kind of a lot. Your ability to continue on with your plans with all that added stress is kind of amaze-balls. Keep killin' it man! Quote Current: reorient Old: 1 | 2 | 3 | 4 | 5 | 6 | 7 | a | b | battle log Older: 1 | 2 | 3 | 4 myfitnesspal | epic quest Link to comment
AshPS Posted October 10, 2013 Report Share Posted October 10, 2013 Thanks Ash! You can't be too jealous, unless you're 6'1" and also a dude, as I've got a bit of a natural advantage on you <wink>. Ok, I will admit you got me on both those!! lol Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
ElbowRocker Posted October 14, 2013 Author Report Share Posted October 14, 2013 you jumped from 135 to 225 of squats in one week?? Super impressed and jealous! You travel kind of a lot. Your ability to continue on with your plans with all that added stress is kind of amaze-balls. Keep killin' it man! Yeah the travel has been pretty absurd these days. Also I must have been having an amazing day because that 225 was way too hard on the 5 rep day. Ugh. Travel caught me this week and when I made it home I didn't feel like doing anything, at all. Catching up, again: Wednesday - Travel home, fast till dinner, dinner out (Red Robin, free birthday burger). Calories Carbs Sugar Protein Fat FiberTotals: 2,009 125 37 70 132 15Goal: 2,000 50 16 150 133 33 Thursday - random leftovers and whatever we had that was easy to cook (brats and eggs). Calories Carbs Sugar Protein Fat FiberTotals: 2,551 55 36 151 191 6Goal: 2,000 50 16 150 133 33 Friday - Had to fluff out dinner to hit calories, didn't feel like eating today, workout was a struggle, still kind of sick. Ate brats, chicken, cottage cheese, eggs, etc. Calories Carbs Sugar Protein Fat FiberTotals: 1,997 44 25 183 111 7Goal: 2,000 50 16 150 133 33 Saturday - the wife made paleo waffles, and the recipe we use isn't in the database (she put it in but I can't look it up and I haven't entered it yet myself). So, I threw in what looked similar. No idea on serving comparison or general recipe comparison. Today's numbers are useless. Calories Carbs Sugar Protein Fat FiberTotals: 2,057 55 9 135 150 21Goal: 2,000 50 16 150 133 33 Sunday - a day of many eggs being consumed. Also some bacon and grass fed ground beef. Also some fries. Calories Carbs Sugar Protein Fat FiberTotals: 1,907 99 13 138 104 8Goal: 2,000 50 16 150 133 33 Quote Link to comment
ElbowRocker Posted October 14, 2013 Author Report Share Posted October 14, 2013 Workout #10, done Thursday 10/10 Warm up as usual, then:Bent Over Rows:5 reps with bar (45lb)5 reps @ 655 reps @ 805 reps @ 955 reps @ 1055 reps @ 1155 reps @ 1253 reps x5 @ 135These are becoming hard to finish the motion and get the bar all the way to my chest.Deadlifts:5 reps @ 655 reps @ 955 reps @ 1155 reps @ 1355 reps @ 1555 reps @ 1855 reps @ 1955 reps @ 2055 reps @ 2155 reps @ 2255 reps @ 2355 reps @ 2553 reps x5 @ 265The last set of 3 I was only able to get 2, as I felt something odd in my back. I took a ten second break, and then did another set of 2. I don't know if I'll be able to do this one at this weight for 5x5. I guess we will find out.Workout #11, done Friday 10/11Push Press:5 reps with bar (45lb)5 reps @ 555 reps @ 655 reps @ 705 reps @ 855 reps @ 955 reps @ 1055 reps @ 1155 reps @ 1255 reps @ 1355 reps @ 1455 reps x 4 @ 1553 reps x 1 @ 1554 reps x 1 @ 155I got in four clean sets of 5, but failed after three reps on my last set. I added the next set intending to do two or three, and managed to get four, failed on the fifth. I need to work on the form for this one, and my balance.Squats:5 reps @ 455 reps @ 755 reps @ 955 reps @ 1155 reps @ 1355 reps @ 1555 reps @ 1755 reps @ 1855 reps @ 2055 reps @ 2155 reps x 5 @ 225These were not great, at all. I think I started to dip forward at the bottom of the last two or three sets, as the bar started to roll up toward my neck a little. I got them all out, but I was exhausted by the end. Which is good, but I was going to try to work out three days in a row, and after two, I was dead for the weekend. Plus the entire family has a cold, some of us have the flu, and a million other excuses. I really need to work on flexibility in my chest and shoulders as I'm trying to do low bar and by the time I get to the work sets my elbows and wrists aren't feeling great. Probably yet another bad form thing I need to work on.I fully intend to get four workouts in this week; the one tonight (Monday) will be to finish this last week. The travel and everything else is finally catching up to me. Quote Link to comment
ElbowRocker Posted October 15, 2013 Author Report Share Posted October 15, 2013 Food - Monday So, I changed some settings in MFP yesterday and today. First, I changed my calorie goal from a generic 2,000 to 2,660, which according to a TDEE calculator is an aggressive weight loss target (BMR - 2,418 and TDEE - 3,325). Then, I changed my meals from the standard breakfast, lunch, dinner, snack, to one meal called "food". I did this as it should make things easier to enter on my phone in the future if everything is in one category. Additionally, I rarely eat breakfast, and frequently enough fast till dinner. Anyway, this managed to wipe out the history of everything that wasn't in the "breakfast" category, which is now called food. Fan-fucking-tastic. So I tracked Monday, and remember it being around 2,400 calories or so, but the numbers are gone. Workout #12, done Monday 10/15BOR:5 reps with bar (45lb)5 reps @ 555 reps @ 655 reps @ 755 reps @ 955 reps @ 1055 reps @ 1155 reps x 5 @ 125This is a 10 lb drop from last time, but my form was breaking down so I didn't want to push it any further.Deadlift:5 reps @ 655 reps @ 755 reps @ 855 reps @ 955 reps @ 1055 reps @ 1155 reps @ 1355 reps @ 1555 reps @ 1855 reps @ 2055 reps @ 2255 reps @ 2355 reps @ 2455 reps @ 2555 reps x 5 @ 265I was surprised that I managed to get back to this weight. However, sometime during the fourth set, I managed to pull some skin off my palm around the left pinkie finger. Not horrible or painful, I just lifted the edge of a small callus and it started to leak a bit. As did one on my right hand during the fifth. My grip was failing. I'll have to work on it. Quote Link to comment
AshPS Posted October 16, 2013 Report Share Posted October 16, 2013 Ahhhh, lots of sorry Elbow. Stupid food tracker! humf....... And that still sounds ouchie! Take care of yourself and be careful! But good job my friend! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
ElbowRocker Posted October 16, 2013 Author Report Share Posted October 16, 2013 Thanks Ash! I'll be careful if I can. No promises. Food - Tuesday, AKA cheap wing day! Calories: 2,716 / 2,660Carbs: 29 / 67Sugar: 7 / 16Protein: 178 / 166Fat: 187 / 192 Trying a new format that is easier to type. The first number is what I got, the second is the "goal" from MFP. I may end up dropping the goals off entirely. Visually this isn't as nice but it's easier to input. Or I could learn how to easily insert pictures or tables... hah. Maybe some day. Quote Link to comment
AshPS Posted October 17, 2013 Report Share Posted October 17, 2013 I would say overall good job. Sugar pretty low and that would be a good thing to me, but you might think different. (nodding) So, a WOOT if you agree???? Tell me how much meeting these numbers exactly means and I will have a better idea on how to encourage! (And if you have explained it before then please excuse the woman whose brain seems only able to keep up with short term info lately. ) Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
ElbowRocker Posted October 20, 2013 Author Report Share Posted October 20, 2013 That's a good question. Meeting them exactly isn't a huge priority. Keeping them near target, at least proportionally, is more important for me. I'm okay being in the ballpark in any area. But I don't want to say, double my sugar and only meet half my protein goal for instance. So as long as I'm close, I'm okay with it. I especially want to be eating enough on days I work out, trying to get close to protein and calories. I try to keep carbs under 100g total each day, but I don't sweat it if I go over, as long as it isn't a trend or habit. Thanks for checking! Quote Link to comment
AshPS Posted October 21, 2013 Report Share Posted October 21, 2013 Most welcome Elbow! And I think I get the idea. Now I can hopefully encourage better! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
ElbowRocker Posted October 21, 2013 Author Report Share Posted October 21, 2013 Right, way too much catching up to do, as always: Food - Wednesday, October 16th. Chili, brats, leftovers. Worked out, which sucked, and was cut short.Calories: 2,016 / 2,660Carbs: 36 / 67Sugar: 23 / 16Protein: 149 / 166Fat: 132 / 192Food - Thursday, October 17th. Woke up, had some green tea, threw up, called off work, ate soup later.Calories: 640 / 2,660Carbs: 31 / 67Sugar: 15 / 16Protein: 102 / 166Fat: 13 / 192Food - Friday, October 18th. Tested the tummy with Chinese buffet, chili, and eggs. And a workout.Calories: 2,456 / 2,660Carbs: 134 / 67Sugar: 69 / 16Protein: 165 / 166Fat: 151 / 192Food - Saturday (sticky icky icky icky), October 19th. Eggs, bacon, fries, beef, cheese.Calories: 2,490 / 2,660Carbs: 162 / 67Sugar: 8 / 16Protein: 136 / 166Fat: 143 / 192Food - Sunday, October 20th. Paleo pumpkin pancakes, red robin burger wrap, bacon, workout.Calories: 2,621 / 2,660Carbs: 134 / 67Sugar: 47 / 16Protein: 168 / 166Fat: 146 / 192So it was a rough week, and after starting Thursday by vomiting, I spent the next couple days trying to sort my stomach out and get back on track and feeling right. Ah well. Quote Link to comment
ElbowRocker Posted October 21, 2013 Author Report Share Posted October 21, 2013 Workout #13, done Wednesday 10/16 (last date was wrong?)Push Press:5 reps with bar (45lb)5 reps @ 555 reps @ 655 reps @ 805 reps @ 955 reps @ 1155 reps @ 1255 reps @ 1355 reps @ 1455 reps @ 1554 reps @ 1655 reps x 4 @ 155I thought I could get it done at 165. I was wrong, and had to drop back to 155 and finish there.Squat:5 reps @ 455 reps @ 555 reps @ 955 reps @ 1155 reps @ 1355 reps @ 1555 reps @ 185At this point, we heard screaming from the youngest upstairs. She fell into a chair, or off of one, and busted her lip open a bit. Blood on the carpet. It turned out not to be bad at all, but neither of us was feeling terribly well, and it was late, so we called it done without finishing squats. Additionally, my arms were killing me when I was trying to grip the bar for squats. I could not get my form right, and my arms were just completely keeping me from even getting into a set. I'm still not entirely sure what it was. Outer upper arm, like between the bicep and tricep, loads of pain.Workout #14, done Friday 10/18. Still feeling marginally ill from Thursday and horrible lunch choices. BOR:5 reps with bar (45lb)5 reps @ 555 reps @ 655 reps @ 755 reps @ 955 reps @ 1055 reps x 5 @ 115Not as heavy as the last time. Rough week? Who knows.Deadlift:5 reps @ 655 reps @ 755 reps @ 855 reps @ 955 reps @ 1055 reps @ 1155 reps @ 1255 reps @ 1355 reps @ 1555 reps @ 1855 reps @ 2055 reps @ 2255 reps @ 2455 reps x 4 @ 2557 reps x 1 @ 255I finally fixed my grip issue with this. Also, I started to feel better as the workout progressed. I didn't get to my previous best, but I got to within 10 lbs and felt great throughout. That's why I tried to do as many as I could on the last set; I failed on the 8th rep. This workout ended much better than it began.Workout #15, done Sunday 10/20. No complaints. Push Press:5 reps with bar (45lb)5 reps @ 655 reps @ 955 reps @ 1155 reps @ 1355 reps @ 1553 reps x 5 @ 165I like 3x5 day. Squat:5 reps @ 455 reps @ 555 reps @ 655 reps @ 755 reps @ 955 reps @ 1155 reps @ 1355 reps @ 1655 reps @ 1855 reps @ 2055 reps @ 2253 reps x 5 @ 235Still having form issues but I tried to do a lot of light sets to help address some problems. We also started with squats as I was afraid that I was doing something to my arms during push press that caused tightness during squats. Anyway, I finally started getting it to where it didn't hurt. Really, I should just save up some money and get a session with a trainer to figure some of this shit out.So yeah, nothing groundbreaking here. Quote Link to comment
AshPS Posted October 22, 2013 Report Share Posted October 22, 2013 Welp, here's a Thumbs up to week 6 being much better! You are awesome so it's just simply a matter of time, lol! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
ElbowRocker Posted October 22, 2013 Author Report Share Posted October 22, 2013 Food - Monday, October 21st. Brats, beef, sausage, eggs, some salad.Calories: 2,655 / 2,660Carbs: 33 / 67Sugar: 21 / 16Protein: 178 / 166Fat: 196 / 192Great day for a rest day as far as food goes. Lots of protein and fat, low carbs. If only they could all be this good. Quote Link to comment
AshPS Posted October 22, 2013 Report Share Posted October 22, 2013 Big WOOT on a good day! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
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