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Urgan's Log


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I'm going to use this as my training/nutrition journal--I've been tracking my weight, lbs lifted, and sets x rep, but not my food. My very first major annual goal is to be able to deadlift and squat my bodyweight (100~lb as of this post) by August 2015, hopefully with bench/overhead presses not far behind.

 

I regret nothing.

 

Without further ado, here goes:

 

Saturday, 11/22/14:

 

Training 

 

    Deadlift 5 x 5 @ 65 lbs

    Squats 5 x 5 @ 55 lbs

    Bench Press 5 x 5 @ 30 lbs

 

Nutrition  

    Breakfast - cereal and coffee

    Lunch - post-workout house fried rice (shredded roast beef, egg, bacon, edamame, veggie medley), raspberry soda

    Dinner - this http://food52.com/recipes/21442-chicken-black-olives-and-lemon-with-spaghettibecause I'd planned it to coincide when Mike was on a car show trip. He doesn't like olives

    Snack - chocolate and two graham crackers

    Water count: 2+ cups

 

Sunday, 11/22/14:

 

No training today

 

Nutrition

    Breakfast - cereal and coffee

    Lunch - the rest of the fried rice from Saturday

    Dinner - plain hot dog and vanilla coke

    Water count: 4 cups

 

Monday, 11/24/14:

 

No training today

 

Nutrition

    Breakfast - coffee and miso soup

    Lunch - more lemon chicken spaghetti

    Dinner - Pappa al Pomodoro http://www.realepicurean.com/2009/01/papa-al-pomodoro-recipe/-- subbing arugula for the basil because allergy

    Snack - chocolate

    Water count: 8 cups

 

 

EDIT

 

Due to my own inexperience, I have come to the conclusion that 100 lbs in a year is too easy a mid to long term goal, which, God willing, I will meet in January. Therefore, I'm raising the bar to 200lb deadlift and squat, 150lb OHP and deadlift. This may be too small or too big, time will tell. Either way, I'll do my very best to rise to it.

 

This log will continue to document my progress whether or not I take on a challenge, said challenge will not distract from my aim to pull 2xBW off the ground.

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Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

Training 


    Deadlift 5 x 5 @ 70 lbs -- GAIN + 5!!


    Squats 5 x 5 @ 60 lbs -- GAIN +5!!


    Bench Press 5 x 5 @ 40 lbs -- GAIN + 10!!


 


Nutrition  


    Breakfast - sushi and coffee


    Lunch - the rest of the sushi and Pappa al Pomodoro


    Dinner - Red Beans & Rice


    Snack - chocolate


    Water count: 10 cups


    No soda


 


Sleep


    In bed and lights off by 9:38 on Monday, and uninterrupted even by the cat that jumped on top of Mike, then on top of me around 4 AM.


 


Today was pretty good, didn't feel much of the 2 PM blahs and no muscle aches, so no obstacles to training. Per my Level 1 challenge, I increased weights all around. The bench press was by far the toughest, I had some failure and had to rest more often than usual, sometimes mid-set. Here's to a long post-gain recovery over Thanksgiving.


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

No Training today


    


Nutrition  


    Breakfast - cereal and coffee


    Lunch - yet more Pappa al Pomodoro, salami, and cheeses


    Dinner - Mike's cheese dip (sage sausage + 2 cups cheddar + can of Rotel = YES) *actually, I got to watch HIM eat it. Microwaved some chicken pasta with olives instead.


    Snack - chocolate and a few graham crackers -- an inordinate number of chocolates, since I was home most of the day


    Water count: 8 cups


    No soda


 


Sleep


    Got in bed late last night, 9:58, due to us beating Bioshock 2


 


Today was...different. Worked less than a half-day, got off at 10:30, so I ran home and made Bacony Deviled Eggs, Ham in Coca-Cola, and a white chocolate blueberry cheesecake for Thanksgiving to share with 8-10 people, depending. I made up batter for Krachel , which are like rolls except better. Here's to tons and tons of protein, vegetables, and cheese-related things tomorrow, then it's back to Work. Happy Thanksgiving in advance!


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

No Training today


    


Nutrition  


    Breakfast - coffee


    Lunch/Dinner - Turkey, ham, dressing, green bean casserole, krachel roll, english pea casserole, a nibble of sweet potato casserole, and that's about it (one plate's worth)


    Snack - chocolate, lemon pound cake slice, two bites of cheesecake, nibbles of turkey, and a roll


    Water count: 10+ cups


    No soda


 


Today was Thanksgiving. 'Nuff said.


 


Sleep


    In bed with lights out at 9:28


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

No Training today


    


Nutrition  


    Breakfast - coffee and cereal


    Lunch - a roll?


    Dinner - white chicken chili and rice + regular red bean chili and rice, four jumbo olives and a green olive


    Snack - chocolate, tiny lemon pie slice, a few chips, some with salsa, hot chocolate


    Water count: 5 cups


    No soda


 


Sleep


    I got in bed sometime after 9:30 but before 10


 


More Thanksgiving get-together with family today, plus we're redoing the shelving in our pantry, so food is scattered everywhere this weekend. Our eating was thus thrown off a bit today. Tomorrow will begin to be more normal, with training, groceries, etc.


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

Yesterday, 11/29/2014

 

Training 

    Deadlift 5 x 5 @ 70 lbs

    Squats 5 x 5 @ 60 lbs

    OHP 5 x 5 @ 30 lbs

 

    Deadlifted a T-bird's chrome front bumper, ~65 lbs, just for fun, followed by a 20 lb pumpkin

 

Nutrition  

    Breakfast - cereal and coffee

    Lunch - more lemon chicken spaghetti

    Dinner - turkey and a roll

    Snack - chocolate, two rolls

    Water count: 5-6 cups

    No soda

 

Sleep

    In bed late Friday night, around 11-ish. No excuses, I was playing Grandia after the visit with family

 

My OHP isn't anywhere I'd like it to be, but everything can't just instantly improve, I guess. Oh well, soon everything will be back to normal.

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

No Training today


    


Nutrition  


    Breakfast - coffee and cereal


    Lunch - a roll


    Dinner - the last of the lemon chicken spaghetti


    Snack - chocolate


    Water count: 5-6 cups


    No soda


 


Sleep


    In bed 11-ish


 


Looking forward to the return of normalcy.


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

No Training today


    


Nutrition  


    Breakfast - coffee and red beans and rice


    Lunch - Pappa al Pomodoro


    Dinner - Chicken cacciatore


    Snack - chocolate


    Water count: 8 cups


    No soda


 


Sleep


    In bed 10:30, but couldn't get to sleep for an hour thereafter.


 


The warmer weather was nice, but I think it's given me a cold. Yay!


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

No Training today due to my newly acquired cold


    


Nutrition  


    Breakfast - coffee and cereal


    Lunch - Thanksgiving leftovers - turkey, sweet potatoes, english pea casserole, and green bean casserole


    Dinner - chicken pot pie soup retrieved from Jason's deli


    Snack - chocolate, a roll


    Water count: 6+ cups


    No soda


 


Sleep


    In bed 9:50


 


I spent the day at home trying not to spread this funk around, got a lot done in Grandia, not much else to show for it.


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

Thanks, Dark Lady Link, I took today off also to recuperate fully, should be back to 85% tomorrow lol.

 

No Training today per say, but I did discover I can now do five full, proper pushups without risking failure.

    

Nutrition  

    Breakfast - coffee and cereal

    Lunch - edamame omelette

    Dinner - Turkey Enchiladas

    Snack - cheeses, salami, and a whole grain flour tortilla, a few crushed up Tostitos scoops

    Water count: 8+ cups

    No soda

 

Sleep

    In bed 9:50, didn't sleep well. Fell asleep around 11:30 or midnight, kept waking up. Battle plan for tonight: no chocolate, no excess sugar, minimize anxiety around bedtime, and take Alkaseltzer to knock myself out with cold symptom suppressing meds!

 

Another day home, More Grandia, more home cooking, less junk food. Tomorrow should be better all around.

  • Like 1

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

Success -- fell asleep within 15 minutes (got in bed around 9:38), slept with little interruption throughout the night. I still feel sluggish, but that's to be expected. In other news: Woot, Team NF

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

Thanks, Ocelot, trying to live the plan.


 


Training 


    Deadlift 2 x 5 @ 75 lbs 


                 1 x 5 @ 80 lbs-- GAIN + 10!!


    Squats 3 x 5 @ 65 lbs -- GAIN +5!!


    Bench Press 5 x 5 @ 40 lbs 


 


Nutrition  


    Breakfast - coffee and the last of the red beans and rice


    Lunch - a turkey enchilada 


    Dinner - chicken rice bowl, unfortunately my spinach went bad and I totally forgot to take the corn out of the microwave and include it in the meal. Further, I subbed ponzu sauce for the ramen broth. So yeah, lots of changes for lazy post-workout eats.


    Snack - chocolate


    Water count: 10+ cups


    No soda


 


Sleep


    In bed around 9:38 as mentioned above, as good as can be expected right off a cold, but no complaints here


 


 


I went ahead and worked out because why not? I've made my level 1 challenge goal for deadlifts, now I just need to get my squat up to snuff.


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

No Training Today


 


Nutrition  


    Breakfast - coffee and miso soup


    Lunch - the last turkey enchilada 


    Dinner - 8 tuna sushi rolls, a salad, more miso soup, and a chicken teriyaki entree that included fried rice and grilled veggies at Ginza


    Snack - chocolate


    Water count: 9 cups


    No soda


 


Sleep


    In bed around 9:30, fell asleep quickly, but I woke up randomly a few times. In the morning I wasn't sleepy, however


 


Not too sore today at all, I think I was successful at taking it easy with yesterday's training. A win.


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

Training 


    Deadlift 5 x 5 @ 80 lbs 


    Squats 5 x 5 @ 65 lbs


    OHP 3 x 5 @ 30 lbs 


            1 x 2 @ 30 lbs


            1 x 5 @ 40 lbs


            1 x 3 @ 40 lbs -- GAIN + 10!!


Nutrition  


    Breakfast - coffee and cereal


    Lunch - leftover teriyaki chicken, veggies, and fried rice from Ginza, leftover chicken from the rice bowl, and a boiled egg, cherry-limeade from Sonic


    Dinner - two hot dogs


    Snack - chocolate, salami


    Water count: 8 cups


    No soda


 


Sleep


    I believe bedtime last night was around 10 or a little earlier, it may not have been spectacularly timely, but I was quite worn out that evening


 


Today was an odd training day in that I attempted to improve my OHP...to partial success. I could only manage less than two sets at 40 lbs and had to step down to 30. Ah well, I expect next time it comes to attempt it I'll be able to handle more weight. Onward and upward!


  • Like 1

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

That's right, any progress is good progress. Thanks for the encouragement guys.

 

It's that time again, progress report:

 

No Training Today

 

Nutrition  

    Breakfast - coffee and cereal

    Lunch - a meat and cheese plate, because it was that or break down and actually cook today *cough* (salami, applewood turkey slices, one slice each of: pepperjack, colby, cheddar, swiss)

    Dinner - an old standby, black bean soup . I typcially double it and add some chicken in to round it out. If you pressure cook it a bit instead of microwave it comes out better, IMHO.

    Snack - chocolate, boiled egg

    Water count: 6~ cups

    No soda

 

Sleep

    In bed around 11:30 because I decided to do proofwork on a story outline I've been working on

 

A day of wrapping presents, housework, and back pain from hunching while doing said wrapping. It is not a job I find easy to do without maintaining poor posture. I need a bigger table for it.

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

No Training Today


 


Nutrition  


    Breakfast - coffee and miso soup


    Lunch - black bean soup


    Dinner - awesome shakshouka ! A first for me, but North African/Middle Eastern food is pretty cool, I've only recently gotten brave enough to discover. I mean seriously, eggs poached in a tomato and bell pepper-centric stew. What is not to like?


    Snack - chocolate, a VERY small bag of white and milk chocolate drizzled popcorn given to me by my boss. 


    Water count: 9 cups


    No soda


 


Sleep


    In bed around 10:30 because I had the dumb, it probably is responsible for screwed up energy levels in the evening today


 


Well, today was mostly okay until the evening, when I got so low on energy I came home at 5 and slept on the couch for 1.5 hrs~. Bad. Threw dinner prep and thus relaxation time badly off kilter. Oh wells. Consequently, tonight's bedtime is also skewed. I'll get it straightened out eventually.


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

Thanks. It's surprising how easy it is to let go once you get it down to once a week, amazing that the stuff is so addictive. I have a rule of no caffeine past noon on a weekday (lest it interfere with sleep, it also seriously limits how much can be consumed daily), I may have a coffee at an odd time on the weekend, though.

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

Training 


    Deadlift 3 x 5 @ 85 lbs -- GAIN + 5!!


    Squats 3 x 5 @ 70 lbs -- GAIN +5!!


    Bench Press 3 x 5 @ 40 lbs


 


Nutrition  


    Breakfast - coffee and a standard breakfast of bacon, eggs, 'hashbrowns', and fruit courtesy of Energen


    Lunch - more shakshouka


    Pre-workout - the rest of the black bean soup


    Dinner - [Tuna-stuffed tomatoes


    Snack - chocolate


    Water count: 10 cups


    No soda


 


Sleep


    I was late again, 10:30. Unwise.


 


I took my own advice about what to do when feeling sub-optimal and cut down my training session today as I was barely able to drag myself in. Not for dreading the workout, but was tired from sleep deprivation. Sigh.


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

No Training Today


 


Nutrition  


    Breakfast - coffee and the last of shakshouka


    Lunch - tuna-stuffed tomato


    Dinner - I took the extra tuna stuffing for the tomatoes and made twice-baked potatoes with it


    Snack - chocolate


    Water count: 9~ cups


    No soda


 


Sleep


    9:50! Not horrible.


 


We made chicken pho tonight for tomorrow's lunch. Can't wait to try it.


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

Training 


    Deadlift 3 x 5 @ 85 lbs


    Squats 3 x 5 @ 70 lbs


    OHP 1 x 5 @ 40 lbs


 


Nutrition  


    Breakfast - coffee and miso soup


    Lunch - Taziki's chicken and pasta salad with feta cheese and tomatoes, one pita chip, a side salad with light italian dressing because the default dressing looked too "creamy"


    Pre-workout - half of the chicken pho


    Dinner - california rolls and spicy tuna rolls


    Snack - chocolate, a small piece of chocolate cake


    Water count: 11~ cups


    No soda


 


Sleep


    9:45


 


I was going to do the full 5x5 routine but a massive wreck delayed me an hour and a half on the highway and had to pick up dinner afterward, so I just punched the clock today rather than fink out. 


Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post

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