Rooks - Tracking the Daily Grind...

[Rooks]

1/29/2014

Macros:

Day 3 went down hill fast.  Had a 2 sodas at work , and just said F it when I got home and had 2 beers.  Delicious beers, but yeah... carb intake was nice and high as you'd imagine.

• Calories:  3177 / 2280
  
• Carbs:  348 / 152
  
• Protein:  152 / 220
  
• Fat:  84 / 88
  
• Fiber:  29 / 50
  

[Jittersthe.Clown]

But, day 4 is here and you've got this man.  Take it one day at a time.  What did you have for beer?

[Rooks]

Yeah.  Not too worried.  I told myself, Week 1 was going to be more about tracking and just learning how bad my diet actually is, then in Week 2 I'll start changing things up for the better.  It's just disheartening when you have to write it all down.  

 

For the beer, I had a Deschutes Jubelale (2013), then my wife and I split 2 12oz bottles.  A Flying Dog Wild Dog Barrel Aged Gonzo Imperial Porter and a Russian River Damnation.  

[Jittersthe.Clown]

I am jealous of the Damnation.  I haven't had the others, but Damnation is tasty.  

[Max Power]

Deschutes makes some good beers.  I remember really liking their mirror pond.  

[Rooks]

Deschutes makes some good beers.  I remember really liking their mirror pond.

The Jubelale I remember being better.  Not sure if it was just off this year or what, but I remember it being a great Christmas beer.

 

I am jealous of the Damnation.  I haven't had the others, but Damnation is tasty.

 

Oobviously very different styles, but I'd choose the Wild Dog over the Damnation.  But I'm also a sucker for anything aged in barrels.  Don't get me wrong.  Damnation was still awesome as a Belgian Strong Pale Ale (least on Untappd). But I just learn towards the dark flavored beers.

[Jittersthe.Clown]

The 8th should be a fun tasting time.

[Rooks]

1/30/2014

Squat

• 5 @ 45lbs (paused)
  
• 5 @ 135lbs (paused)
  
• 5 @ 185lbs
  
• 3 @ 225lbs
  
• 5 @ 245lbs
  
• 5 @ 260lbs
  
• 5 @ 275lbs (failed on rep 4)
  

Reverse Hyperextensions

• 10
  
• 10
  
• 10
  
• 10
  
• 10
  

Notes:  Squat felt off again.  Lesson #1 for the day: always go to the bathroom if you have any sort of inkling before working out.  I thought I could hold in my "movement" until after the workout, but after the first set of heavy squats, knew it was going to be a problem.  So I went in and took care of business quick.  Thought things felt better, but again, the weight just felt really heavy.  After failing, I wasn't really sure how to proceed as I was supposed to be 5 more sets of 10 at 195.  Decided against doing anymore as my legs did feel tired.  I have a feeling it's one of two things.  Either go low key on my workouts for the past 3 weeks has really messed with way more then I expected, or its becoming more a mental thing then anything else, but who knows.  Going to just re-program a bit, move on with life, and I'm sure in 2 weeks things will be back to normal... I hope.  At least lunch was delicious.  

[Rooks]

1/30/2014

Daily Macros

• Calories:  3733 / 2280
• Carbs:  431 / 152
• Protein:  206 / 220
• Fat:  94 / 88
• Fiber:  13 / 50

2/1/2014

Deadlift

• 3 @ 135lbs (Hook)
• 3 @ 135lbs (Hook)
• 3 @ 225lbs (DOH)
• 3 @ 225lbs (DOH)
• 5 @ 250lbs (Strapped)
• 5 @ 270lbs (Strapped)
• 5 @ 285lbs (Strapped)
• 8 @ 200lbs (Switch, Right under)
• 8 @ 200lbs (Switch, Left under)
• 8 @ 200lbs (Switch, Right under)
• 8 @ 200lbs (Switch, Left under)
• 8 @ 200lbs (DOH)

Rice Bucket Work

• 7:30 minutes

Abs

• 10 V-ups

Notes:  First couple warm-ups sets I played around with hook.  I know when I went from 1 plate to 2, the hook just fell out right away.  I can't hold my thumb hard enough when the weight gets heavy.  Just gotta keep practicing I guess.   The weight itself on the day was a cake walk.  Didn't struggle with any of the lifts.  Probably shouldn't have used the straps, but I did.  But even the sets at 200 were a breeze.  I can tell my grip is coming around a bit more.  That said the finally 200 with DOH was a bit rough.  Rice work was brutal as always, although my forearms were usable within 30 minutes unlike the last time I did it where they felt worthless for a few hours afterwards.  So that's good.  

 

Daily Macros

• Calories:  2486 / 2280
• Carbs:  215 / 152
• Protein:  89 / 220
• Fat:  101 / 88
• Fiber:  29 / 50

2/2/2014

Daily Macros

• Calories:  3345 / 2280
• Carbs:  229 / 152
• Protein:  185 / 220
• Fat:  143 / 88
• Fiber:  24 / 50

Notes:  So after tracking for this first week without making any dietary changes, it's definitely not hard to explain why I keep going up in weight.  I eat a lot of crap.    So yeah.  Started today (Feb. 2), I'm going to actively start trying to hit my numbers in IIFYM.   Wife has already started trying to aim towards low-fat, high-protein meals like fish and chicken for a lot of my stuff so she's definitely going to be helping out.  The biggest thing for me is going to be limiting beer intake which will drastically lower my carb intake as well as cutting out crap snacks like all the granola bars and stuff I eat.  Looking through my daily logs, removing those alone would probably put me pretty close to my carb numbers. 

 

I'm still torn on whether I should do a cheat day or not and how close I really need to be on these numbers to make a difference.  I suppose anything below my 3000 calorie average is going to help, but we'll see.  Let's see how much change I can make in a month.  

[Rooks]

2/3/2014

Bench

• 10 @ 45lbs
• 8 @ 95lbs
• 5 @ 135lbs
• 8 @ 165lbs

Wide Grip Bench

• 10 @ 140lbs
• 10 @ 140lbs

Close Grip Bench

• 10 @ 135lbs
• 10 @ 135lbs

Farmer's Walk

• 60 sec @ 40lb DBs
• 60 sec @ 40lb DBs
• 45 sec @ 40lb DBs

Notes:  Bench felt good with the 3 minute break between sets.  Going to stick with that until further notice.  No trouble on any sets today.  Farmer's Walk I thought I had my 3rd set of 60 second finally, and just hit a wall at about 40 seconds.  Disappointed, but I should get it next week.

[Rooks]

2/3/2014

Daily Macros

• Calories:  2759 / 2280
  
• Carbs: 237 / 152
  
• Protein:  171 / 220
  
• Fat:  123 / 88
  
• Fiber:  19 / 50
  

Not so great on Day 1.  I was doing great going into dinner, but Monday nights we go to a Church group where dinner is brought by someone else every week.  This week was pizza.  So yeah.  Not so great on low fat or low carb.  Probably should have limited myself to one less piece, so lesson learned there.  

[Rooks]

2/4/2014

Daily Macros

• Calories:  2336 / 2280
  
• Carbs: 179 / 152
  
• Protein:  168 / 220
  
• Fat:  92 / 88
  
• Fiber:  19 / 50
  

Much closer to where I should be.  Few less carbs and a bit more protein and I'll have this thing figured out.  Fiber is still a bit low, but I've been skimping on veggies a bit so gotta try and get those back into the diet.  

[Max Power]

It's so hard to keep protein up if you have even one meal you aren't in charge of.  Good luck with it! 

[Rooks]

2/5/2014

Daily Macros

• Calories:  1642 / 2280
  
• Carbs: 165 / 143
  
• Protein:  81 / 228
  
• Fat:  75 / 89
  
• Fiber:  33 / 38
  

2/6/2014

Daily Macros

• Calories:  2728 / 2280
  
• Carbs: 244 / 143
  
• Protein:  129 / 228
  
• Fat:  126 / 89
  
• Fiber:  22 / 38
  

Must have came down with a cold last weekend sometime or something.  I was able to get through Monday and Tuesday without too much issue (felt like I had a nagging headache for most of Tuesday and some of Monday though), but Wednesday it hit home hard.  Made it through an hour of work before I knew I was going to be worthless, and went home and slept most of the day.  Likewise, stayed home on Thursday as well.  Didn't want to sleep as much, but definitely was eating comfort food and eating things that I thought would help (fruits and stuff high in carbs and Vitamin C).  So yeah.  Macros went out the window for Thursday for sure.  Wednesday not so much just because I didn't eat all that much food. 

 

Feeling better today, but probably will skip today's workout again.  Get back to it next week after more recovering this weekend.

[Rooks]

2/7/2014

Daily Macros

• Calories:  1821 / 2280
  
• Carbs: 182 / 143
  
• Protein:  124 / 228
  
• Fat:   61 / 89
  
• Fiber:  16 / 38
  

2/8/2014

Daily Macros

• Calories:  1952 / 2280
  
• Carbs: 123 / 143
  
• Protein:  163 / 228
  
• Fat:  95 / 89
  
• Fiber:  21 / 38
  

2/9/2014

Daily Macros

• Calories:  1829 / 2280
  
• Carbs: 157 / 143
  
• Protein:  131 / 228
  
• Fat:  62 / 89
  
• Fiber:  18 / 38
  

Overall, I'm settling into things with this IIFYM.  Yesterday I bought some chicken breasts and various other things while shopping that will hopefully boost my protein up a bit higher.  Otherwise, the main issue I've been having is trying to hit my calories every day.  Most of the time it gets to the end of the day and I realize I'm outta carbs and still 200-300 calories short.  Maybe I can make those turn into a chicken breast snack from now on.  

 

On the positive side, I weighed 211.6 lbs this morning, down roughly ~7lbs since Jan. 20 when I weighed in for the TTTT.  Measurements will probably be done tonight.  

[Rooks]

2/10/2014

Bench

• 10 @ 45lbs
  
• 8 @ 95lbs
  
• 5 @ 135lbs
  
• 8 @ 170lbs
  

Wide Grip Bench

• 10 @ 150lbs
  
• 10 @ 150lbs
  

Close Grip Bench

• 10 @ 135lbs
  
• 10 @ 135lbs
  

Farmer's Walk

• 60 sec @ 40lb DBs
  
• 60 sec @ 40lb DBs
  
• 60 sec @ 40lb DBs
  

Notes:  Felt good to get back to the gym after missing my last 2 workouts due to illness.  Overall, weight was starting to feel a little heavy this week, but still got all the reps up without issue with 3 minute breaks between sets.  Also, finally got my 40lb Farmer's Walk done.  Moving up to 45lbers next week.  Booyah.

 

2/10/2014

Daily Macros

• Calories:  2501 / 2448 (upped a bit because of the workout)
  
• Carbs: 177 / 143
  
• Protein:  196 / 228
  
• Fat:  104 / 89
  
• Fiber:  29 / 38
  

Not terrible macro's considering I couldn't control my own dinner (Monday night's and all).  

[Rooks]

2/11/2014

Daily Macros

• Calories:  2198 / 2280
  
• Carbs: 151 / 143
  
• Protein:  188 / 228
  
• Fat:  76 / 89
  
• Fiber:  32 / 38
  

Even was able to have a beer last night.  A tasty little number by Central Waters, their Bourbon Barleywine.  Very very good.  

[Rooks]

2/12/2014

Deadlift

• 8 @ 135lbs (DOH Grip)
  
• 5 @ 185lbs (DOH Grip)
  
• 3 @ 225lbs (DOH Grip)
  
• 3 @ 275lbs (DOH Grip)
  
• 3 @ 285lbs (1 Switch - Left Under, 1 Switch - Right Under, 1 Strapped)
  
• 3 @ 300lbs (Strapped)
  
• 1 @ 315lbs (Strapped)
  
• 1 @ 330lbs (Strapped)
  
• 1 @ 350lbs (Strapped)
  
• 8 @ 200lbs (Switch - Right Under)
  
• 8 @ 200lbs (Switch - Left Under)
  
• 8 @ 200lbs (Switch - Right Under)
  
• 8 @ 200lbs (Switch - Left Under)
  
• 8 @ 200lbs (Switch - Right Under)
  

Hanging Leg Raises

• 12
  
• 6
  

V-Ups

• 9
  

Notes:  Was excited to see that my grip is starting to firm up again, although I was a bit surprised I had so much trouble at 285 with switch grip after 275 was steady with DOH.  I'm beginning to think my hands might just be too damp and chalk would solve things, but who knows.  Won't ever get the ok to use chalk at this gym.  Did the 3 singles just cause things felt good and wanted to ramp up the legs a bit more.  Grip was again a bit shot after the 5 sets of 8 so Hanging Leg Raises were gassed after a set and half.  But I was pretty gassed overall after that many DL's.  So just did a set of V-ups and called it a day.  

 

2/12/2014

Daily Macros

• Calories:  2147 / 2496
  
• Carbs: 203 / 157
  
• Protein:  146 / 250
  
• Fat:  55 / 97
  
• Fiber:  34 / 42
  

I broke down and had some cupcakes at work as part of this monthly celebration we do.  I was debating about not going to prevent myself from eating, but then I feel anti-social.  So yeah, I went down there and resisted for a good 10 minutes, then just said F it since I was starving after all my deadlifting.    Oh man they were delicious.  And then decided to have a beer as well when I got home.  But overall, still sat pretty good on Carbs considering although I'll openly admit the selection I used in MFP might be a bit low.  Hopefully I'll clean things up today.  

[Rooks]

2/13/2014

Daily Macros

• Calories:  2029 / 2280
  
• Carbs: 201 / 143
  
• Protein:  176 / 228
  
• Fat:  41 / 89
  
• Fiber:  26 / 42
  

Another bad day on Carbs.  Also, sort of wondering what being this low on Fat is going to do to me.  Oh well... next weigh-in will be Monday, and I'll actually do measurements then too.  

[Rooks]

2/14/2014
Daily Macros

• Calories:  2772 / 2280
• Carbs: 253 / 143
• Protein:  132 / 228
• Fat:  111 / 89
• Fiber:  25 / 38

2/15/2014
Daily Macros

• Calories:  2406 / 2280
• Carbs: 153 / 143
• Protein:  164 / 228
• Fat:  110 / 89
• Fiber:  16 / 38

2/16/2014
Daily Macros

• Calories:  2175 / 2280
• Carbs: 149 / 143
• Protein:  147 / 228
• Fat:  73 / 89
• Fiber:  18 / 42

2/17/2014
Daily Macros

• Calories:  2892 / 2875
• Carbs: 174 / 180
• Protein:  198 / 288
• Fat:  105 / 112
• Fiber:  7 / 48

Overall, it was a pretty bad weekend for the meals.  Friday I pretty much said "screw it" and just sorta pigged out.  Saturday, Sunday, and Monday were better so that was good.  Sunday's total were a bit higher after I realized doing a full 60+ minutes of shoveling worked out to quite a few extra calories.    Overall though, I was the same weight as the week before at 211.4lbs yesterday.  So pretty much stabilized.  Going to try and stick to the diet a bit more strictly this week and maybe cut out a few more diet sodas since I think those have been throwing things for a loop.  Also, hopefully I can start getting back to regular visits with Dr. Iron.  Maybe the warm weather today will help.  Also, going to re-run the calculator to see if I should re-adjust macros.  

[Rooks]

2/18/2014

Bench

• 10 @ 45lbs
  
• 5 @ 95lbs
  
• 5 @ 135lbs
  
• 8 @ 180lbs
  

Wide Grip Bench

• 10 @ 155lbs
  
• 10 @ 155lbs
  

Close Grip Bench

• 10 @ 145lbs
  
• 10 @ 145lbs
  

Farmer's Walk

• 60 sec @ 45lb DBs
  
• 60 sec @ 45lb DBs
  
• 30 sec @ 45lb DBs
  

Notes:  3 minute rests between sets for all bench stuff.  2 minute rest between all Farmer's Walk sets.  Bench is feeling heavier, but I didn't feel like I was close to a failure.  Next, week the rep scheme drops, so I don't feel like this plan is too far off.  So that's good so far.  Behind by a day as my job had the day off tomorrow.  Figured it wouldn't be an issue doing bench stuff today, and squat stuff tomorrow.  Overall, pleased with how the upper body work is going.  I was surprised to see I got through 2 full minutes at the higher weight of Farmer's Walks.  

[Max Power]

I always suck at upper body work, good job with that pressing!  

[Rooks]

I always suck at upper body work, good job with that pressing!  

 

Thanks.  I'm doing bench work every Monday until June or July.  Seeing if that will help see more improvement in that area.  I'd really love to hit 275 Bench at 200lb BW at the end of the whole cycle, but who knows if that'll happen.

[Max Power]

Thanks.  I'm doing bench work every Monday until June or July.  Seeing if that will help see more improvement in that area.  I'd really love to hit 275 Bench at 200lb BW at the end of the whole cycle, but who knows if that'll happen.

 

I'm kind of on the same page.  I've realized that even though my squat and DL will benefit from one day per week, my bench and overhead don't get enough volume. I'm attempting a 3day/wk press for the near future, we'll have to see if I get any results.  

[Rooks]

2/18/2014
Daily Macros

• Calories:  2189 / 2424
• Carbs: 152 / 152
• Protein:  200 / 288
• Fat:  108 / 95
• Fiber:  32 / 48

Little over on fat for the day, but given I was right on with Carbs and one of the first times I've hit 200 with Protein, I'm very pleased, especially considering I still had ~230 calories left.  One thing I'm realizing however is that I might be screwing up my meat calculations since I've been measuring the weight of some uncooked and other cooked.  I'm assuming this could actually be throwing off my protein calculations so I'm going to see if there are standard methods for what weight to use, etc.