[MogiShade] Battle Log

[MogiShade]

Sunday June 29^th

 

Kayaking, ???

Hiking,???

More kayaking, ???

 

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Food Journal

 

Breakfast: Cliff Bar and an apple.

Lunch: Cliff bar.

Dinner: A piece of battered haddock (I didn't eat my fires)

Second Dinner: Small bowl of stroganov.

Snack: A few potato chips

I also had a couple of beers.

 

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Sunday June 29^th

Run, 5.45km, 34:19, 6:18 min/km.  Walking warm-up and cool down included in run dist & time, did 8 30 sec sprint intervals with 90 sec recovery run pace in-between sets followed by several minutes of a steady run pace.  Was 37 degrees C.

Push-ups (post run), 15

 

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Food Journal

 

Breakfast: Whey protein isolate smoothie with OJ, banana, and frozen strawberries.

Lunch: Apple, banana.

Dinner: Homemade nachos with minimal cheese and lots of vegetables.

 

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

*Anything in teal is a PR.

[MogiShade]

Tuesday July 1^st

 

Push-Ups (sets random through out work shift): 15, 10, 14, 16

 

Weight Training
 
(All weights are in pounds)
 
Warm-Up

Squat 145x5, 165x5, 215x3

 

Work Sets (3 min rests between sets)

Squat 265x5, 285x5, 305x2

 

Assistance Sets (2 min rests between sets)

Romanian Deadlift 275x8x3

Walking Dumbbell (50lbs each) Lunges 8reps per side, 3 sets

 

Missed my work out this AM so it was a midnight lifting session at work.  No squat rack so I used the dip station and my form got shitty on rep 2 of 315 so I racked and quit so I didn't risk having to bail without any safety net or a spotter.  Or even anyone else in the gym at all.  Forgot all about the power cleans.

 

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Food Journal

 

Breakfast: Zucchini and tomato fritatta

Lunch: Chicken stirfry with zucchini and bell peppers.

Dinner: Zucchini and tomato fritatta with an avocado

 

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

*Anything in teal is a PR.

[MogiShade]

Wednesday July 2^nd

 

Push-Ups (sets random through out work shift): 17, 15, 16, 16

Pike Push-Ups (sets random through out work shift): 6, 11

 

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Food Journal

 

Breakfast: Zucchini and tomato fritatta

Lunch: Zucchini and tomato fritatta with an avocado

Dinner: Chicken stirfry with zucchini and bell peppers.

Snack: Coffee Crisp chocolate bar (Oops!)

 

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

*Anything in teal is a PR.

[MogiShade]

Thursday July 3^rd

 

Body-weight Workout:

 

• One-legged Split Squat w/ 30lb KB 8, 8, 8
• Push-Up 8, 8, 8

 

• Lunge w/ 30lb KB 8, 8, 8
• Pike Push-Up 8, 8, 6

 

Plank 30sec, 20 sec, 21sec

 

Food Journal

 

I can't remember.  A lot of eggs with zucchini, some green salads dressed in a bit of cider vinegar and EVOO, and chicken stir-fry?  Been eating the same stuff all week. 

 

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Friday July 4^th

 

 

Run 6.13km, 39m11s, 06:24min/km - a very slow pace but my legs were sore, it was hot, and I was tired.  So

Post Run Push-Ups 16

 

Food Journal

 

I can't remember.  A lot of eggs with zucchini, some green salads dressed in a bit of cider vinegar and EVOO, and chicken stir-fry?  Been eating the same stuff all week.

 

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Saturday July 5^th

 

Weight Training
 
(All weights are in pounds, bullets denote supersets)
 
Warm-Up

Bench 95x5, 105x5, 125x3

 

Work Sets (3 min rests between sets)

• Bench 155x5, 165x5, 175x7
• Assisted Pull-Ups (Legs at 45 degrees, heels resting on support) 6, 6, 7

 

Assistance Sets (2 min rests between sets)

• OHP 95x8x2, 95x7
• Lat Pull Down 155x8x3

Assisted Dips (calves at 45 degrees, toes lightly resting on cross support, no leg drive) 8, 7, 6

• EZ Bar Curls 80x8x2
• Tri. Push Down w/ Rope Attachment 55x8x2

Decline Plank 36 sec

 

Food Journal

 

Breakfast: Zucchini, jalapeno, and tomato omelette

Post-Work Out: Zucchini, jalapeno, and tomato omelette

Snack: Apple

Dinner:

 

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

*Anything in teal is a PR.

[MogiShade]

Sunday July 6^th

 

Hike, 21km

Swim, ???

 

Food Journal

 

Breakfast: coffee

Lunch: two cliff bars

Dinner: ate out with the wife, had a burger, sweet potato fries, and two pints of IPA.

 

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Monday July 7^th

 

 

Rock Climbing (indoor), 3+ hours, 5.7s

 

Food Journal

 

Breakfast: coffee

Lunch: eggs, I think

Dinner: frozen pizza (was so tired, no fucks were given)

 

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Wednesday July 9^th

 

Weight Training
 
(All weights are in pounds, bullets denote supersets)
 
Warm-Up

Deadlift 165x6, 205x5, 250x3

 

Work Sets (3 min rests between sets)

 

Deadlift 335x3, 355x3, 375x4

 

Assistance Sets (2 min rests between sets)

 

Squat 225x10x3

Step-Ups w/ 50lbs 10 reps per side, 3 sets

Bulgarian Split Squat w/ 30lbs 8 reps per side, 3 sets

BB Curls 75x8x2

 

Food Journal

 

Post Work Out: whey protein isolate smoothie with fruit

Lunch: couple sushi rolls with assorted raw fish

Dinner: bison stew

 

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

*Anything in teal is a PR.

[MogiShade]

I've lapsed in keeping this up.

 

Wednesday July 23rd

 

Deadlift workout:

Power cleans 45x5, 65x5, 100x5, 135x5

Deadlift 165x5, 205x5, 250x3, 295x5, 355x3, 410x0 (failed!), 385x1

Squat 225x8x3

Decline Plank 60sec

 

Notes: Went for a PR.  I have been dropping mass, but since I have kept up on my % of 1RTM rep targets I actually thought I could lift 410lbs, which would have been a 5lb PR over December.  I made three attempts and each time I got it half way up but could not lock it out.

 

Misc. Exercise:

Push-ups 16, post workout and pre-shower

 

Food

Post workout: whey protein isolate smoothie w/ Greek yoghurt, banana, and water

Lunch: couple salmon and avocado maki and a few pieces of nigiri

Dinner: salad with lettuce, chicken tits, chopped veg, and a dressing of cider vinegar, Dijon, and EVOO

Late Night Snack at Work: a lot of musk melon, honeydew, and pineapple

[MogiShade]

Thursday July 24th

 

Upon Wake-up:

(super set)

Push-ups 16, 12

Bulgarian Split Squat 20x2

 

Food

Breakfast: Frittata w/ parsley, scallions, peppers, and zucchini

Lunch: Mixed roasted nuts w/ sea salt

Dinner: Fast-food hamburger (let's not talk about it)

Snack: Frittata w/ parsley, scallions, pepper, and zucchini

[MogiShade]

Friday July 25^th

Upon Wake-Up:

Decline push-ups (feet on bed) 15, 10 (2nd set slower, more TUT)

Goblet squats (35lbs) 20x2

Static squat hold (hands braced on support) 1min

Decline plank (handstand practice) 31 sec

Food

Lunch: sushi bento box

Dinner: frittata w/ parsley, scallions, pepper, and zucchini

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Saturday July 26^th

Upper Body Barbell Workout:

OHP 45x5, 65x5, 75x3, 95x5, 105x3, 125x2

superset:

Bench 135x10x3

Lat Pull-down 155x8x3

superset:

EZ bar Curls 80x8x2

Dips* 6, 5

*Knees bent with toes resting on crossbar of dip station. Did not use legs to assist, just to reduce weight lifted.

Got to work late, had a head ache and felt shitty - all I had to drink in the last 14 hours leading up to the workout was two pints IPA, 500ml water, a coffee, an Americano, and a mochachino protein shake.

Food

Breakfast: mochachino protein shake and coffee

Post-workout: mochachino protein shake and coffee

Lunch: More frittata (see above)

Dinner: nothin'

[MogiShade]

Today: Ate two cliff bars so far and hiked 15km.

[MogiShade]

Monday July 28^th

 

45 minutes bouldering v0 and practicing traversing on limestone

Climbed three 5.7 routes

 

Food

 

Breakfast, trail mix

Lunch, broccoli and quinoa salad w/ bacon and cider vinagrette

Dinner, shared some sweet potato fries, corn ships, and guacamole and I had two pints of IPA

 

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Tuesday July 29^th

 

Run, 7.91km, 43:48min, 5:32 min/km

 

Post-run Workout

 

ATG static squat hold 1min

 

Superset

Push-ups 13, 12

Laying Leg Raises 12, 12

 

Single Leg Glute Bridge, 10 per side

 

Decline Plank 32 sec

 

Food

 

Post-work Out, whey protein isolate smoothie w/ OJ, strawberries, and banana

Snack, air popped popcorn with a little butter

Dinner, fresh spring rolls with roast chicken and veg

Late Night Snack, 1L milk and too much cheddar cheese  (don't ask)

[MogiShade]

Wednesday July 30^th

 

Deadlift Workout

 

Like usual I got lazy on Tuesday so this was rushed before work.

 

Deadlift, 165x5, 205x5, 250x3, 295x5, 325x5, 355x5

Ass. Single Leg Squat, 8x3 (right leg was balance assisted only, left leg was assisted on the way up with a palm on a bench)

Hanging Knee Raises 6 (my pull up bar is not the best setup for these due to low ceiling in garage)

30lb KB Swings (single arm) 25 per arm

ATG Static Squat Hold (assisted for balance) 62sec

 

At Work

 

Push-ups 15, 16

 

Food

 

Post-work Out, whey protein isolate smoothie w/ OJ, yoghurt, and banana

Lunch, chicken souvlaki pita

Snack, half pineapple and pint blue berries

Dinner, quinoa and broccoli salad and two roast chicken legs

[MogiShade]

Thursday July 31^st

 

Morning Run & Workout

 

Run (to the park), 2.36km, 13:13, 5:35 min/km

 

Workout:

Sprint, 100m, x10 - 100m walk to rest in-between sets.  Didn't time them, too much of a PITA.

Walking lunges, 20 per side

Decline pushups, 6 - my core gave out, arms were fine.  Back still tired from yesterday's DLs

Squat jumps, 10

Balance work - just walking on chalk lines and then on parking blocks, jumping from each one to the next

ATG assisted static squat, 62 sec

 

Run (back home), 2.3km, 13:52min, 6:02 min/km

 

Food

 

Post-work Out,

[MogiShade]

Tuesday September 9th - Deadlift/OHP

 

GHRs x25

Deadlift 155x5, 195x5, 235x5, 310x4, 330x3, 350x5*

OHP 55x5, 70x5, 85x5, 110x5, 120x3, 125x3*

 

superset:

Chin-ups 2, 2, 1, 1, 1

Angled Bridges 15x5

Jackknife Pull-ups 5, 5, 5, 7, 6

 

Pike Push-ups 8x3

 

*Was supposed to be 5/5/3 for warm-up and then 3/3/3+ for work, but I kept forgetting to stop at three. 

 

NOTES:  Weighed in at 141.6 today.  Been tracking my calories for nearly five days now.  I have met my goal of est. TDEE-15% on all but one of those days thus far. 

[MogiShade]

Wednesday September 10th

 

Run - 6.24km | 33m58s | 5m27s per km | Hard flat trail, steady pace

 

GTG Chin-ups: 2, 1, 2, 2

 

Calories: I came in under my goal of TDEE-15%

[MogiShade]

Thursday September 11th

 

BW Workout:

 

GHRs 25

 

superset:

Angled Bridges 16x5

Pike Push-ups 10, 10, 7, 7, 6

 

At work, sporadically throughout the shift:

GTG Chin-ups: 2, 2, 1, 1, 2, 2

 

Calories: My goal of TDEE-15% was not met, I went over "budget" by 2 calories. 

[MogiShade]

Friday Sept 12^th

 

Bench/Chest/Arms

 

Bench 95x5, 115x5, 145x3, 185x3, 195x3, 215x3

 

superset:

Hammer Grip Pull-ups 3, 3, 3, 3, 2

Push-ups 13, 13, 7, 8, 7

 

superset:

Inverted BW Rows 6, 6, 7

Dips 5, 4, 4

 

EZ-Bar Curls 85x8, 85x7

Decline Plank 40s

 

Notes: On vacation tomorrow, so today I came into work early to hit the gym and get my benching out of the way.  Since it was a Friday the work gym was "packed" and by that I mean there were two others.  I was fasted, on 6.5 hrs of sleep, a little dehydrated, and been rocking a calorie deficit of TDEE-15% for about two weeks.  I felt like I did pretty good but my stamina was waning half way through my push-up sets.  On a high note, during my bicep curls I saw a new vein popping out of my bicep!  Yes, it was only visible because it was the end of my workout and I was doing bicep curls, but I've never seen him before so I'm happy. 

 

On the topic of diet, my hunger has really adjusted to the caloric reduction and I don't feel hungry all day anymore.  It's nice. 

[MogiShade]

Saturday Sept 13^th

 

Torrance Barrens Dark Sky Reserve camping trip day 1

 

Hiked a couple K with about 50lbs of camping and camera gear.  Cut and split fire wood.  Picked up a big rock, which the other two guys couldn't lift.  Ate well, stayed up past midnight looking at the stars. 

 

Sunday Sept 14^th

 

Torrance Barrens Dark Sky Reserve camping trip day 2

 

Packed up, hiked a couple K with the same 50lbs of gear back to the parking lot and stowed it.  Then hiked "light" for about 13km.  Was a good time.

 

When I got back home a friend left me some beer that was too strong for her, Quebec wheat beer, 9%.  Was tasty but I blew my calorie budget big time.

 

Monday Sept 15^th

 

Super lazy day.  Fasted all day then had a sensible dinner.  Came in nearly 1000 cals under my TDEE so that sort of offsets Sunday's beer.

 

Tuesday Sept 16^th

 

Weight: 240.4, down 1.2lbs since last week

 

Morning Run: 7.95km, 41m59s, 5:17 min/km - PR for a pace!

 

Deadlift/OHP/Back/Shoulders

 

GHRs 25

Deadlift 155x5, 195x5, 235x3, 295x5, 330x3, 370x2

OHP 55x5, 70x5, 85x3, 105x5, 120x3, 135x2

 

superset:

Angled Bridges 17, 17, 17

Chin-ups 3, 3, 2

 

Jackknife Pull-ups 7, 7, 6

Pike Push-ups 11, 8, 7

Decline Plank 34s

[MogiShade]

Wednesday Sept 17^th

 

Stayed under my goal of TDEE-15%.

 

At work did a few sets of various types of squats throughout my shift (squatsx25, close squatsx25, split squats x20x2).

 

GTG: Neutral (hammer) grip chins 3x3, sets spaced apart during my work shift.

[MogiShade]

Thursday Sept 18^th

 

Stayed under my goal of TDEE-15%.

 

Morning Run:

 

Run to the park, 2.37km, 12m38s, 05:19 min/km - a pace PR for distance

Sprints, 100m x10, in the rain

Run back, 2.29km, 12m15s, 05:21 min/km

 

Misc. BW at work: Squats x20, pistol box squats x5, push-ups x15, pike push-ups x5, angled bridges x18

 

GTG: Neutral (hammer) grip chins 3x4, sets spaced apart during my work shift.

[MogiShade]

Monday February 23^rd, 2015

 

Yoga - sun salutations, 15 min.*

 

Meditation, 15 min*

 

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Tuesday February 24^th, 2015

 

Snowshoeing, distance not measured, approx 90 min

 

Bodyweight Workout*

• Squats, bodyweight, 30, 30, 30, 30, 30
• Push-ups 16, 8, 8, 7, 7
• Glute bridge 30
• Glute bridge, one-legged, 10
• Straight bridge 20

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Thursday February 26^th, 2015

 

 

 

Meditation*, 12 min

 

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

[MogiShade]

Friday February 28^th, 2015

 

 

Yoga*, 40 min

 

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Saturday February 29^th, 2015

 

 

Bodyweight Workout

 

BW Squats 30, 30, 30, 30, 30

Parallel Grip Pull-ups 3, 3, 2, 2, 2**

BW Bulgarian Split Squats 12, 12, 12

Push-up 16, 10, 7, 7, 7

Jackknife Pull-up 5, 4, 3**

Dips (assisted) 12, 4

 

 

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

**Anything in maroon is part of a weekly guild challenge.

[MogiShade]

Monday March 2^nd, 2015

 

 

Hike - 8km

Snowshoe - 2km

 

 

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Thursday March 5^th, 2015

 

 

Bodyweight Workout

 

Squats 30x5

Push-ups 18, 10, 8, 7, 8

Glute Bridge 30

One-Leg Glute Bridge 12

Straight Bridge 20

Plank 1m, 43s, 41s

 

 

Meditation 14 min

 

 

 

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Friday March 06^th, 2015

 

 

Run, 6.47km, 38m 40s, 05:59 min/km

 

 

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

**Anything in maroon is part of a weekly guild challenge.