Urgan Posted November 24, 2014 Report Share Posted November 24, 2014 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. 1 Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted November 26, 2014 Author Report Share Posted November 26, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted November 27, 2014 Author Report Share Posted November 27, 2014 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! Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted November 28, 2014 Author Report Share Posted November 28, 2014 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 Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted November 29, 2014 Author Report Share Posted November 29, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted November 30, 2014 Author Report Share Posted November 30, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted December 1, 2014 Author Report Share Posted December 1, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted December 2, 2014 Author Report Share Posted December 2, 2014 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! Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted December 3, 2014 Author Report Share Posted December 3, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Dark_Lady_Link Posted December 3, 2014 Report Share Posted December 3, 2014 Hope you feel better soon! Quote --------------------------------------------------------~ Dark_Lady_Link's Awakening ~-------------------------------------------------------- Link to comment
Urgan Posted December 4, 2014 Author Report Share Posted December 4, 2014 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. 1 Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted December 4, 2014 Author Report Share Posted December 4, 2014 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 Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Ocelot Posted December 4, 2014 Report Share Posted December 4, 2014 Great job on the water! And getting to sleep. Good goals! Quote | STR 15 | DEX 14 | STA 14 | CON 10.5 | WIS 11 | CHA 7 | Level 5 Ocelot's Dossier - Battle Log | Springing into my Sixth Challenge! Link to comment
Urgan Posted December 5, 2014 Author Report Share Posted December 5, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted December 6, 2014 Author Report Share Posted December 6, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted December 7, 2014 Author Report Share Posted December 7, 2014 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! 1 Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Dark_Lady_Link Posted December 7, 2014 Report Share Posted December 7, 2014 Congrats on the gain! Every little bit counts, and that's more than a little! Keep it up, you're doing great. Quote --------------------------------------------------------~ Dark_Lady_Link's Awakening ~-------------------------------------------------------- Link to comment
Ocelot Posted December 7, 2014 Report Share Posted December 7, 2014 Any gain is a good gain, and you look like you're making steady sustainable progress. brill work 1 Quote | STR 15 | DEX 14 | STA 14 | CON 10.5 | WIS 11 | CHA 7 | Level 5 Ocelot's Dossier - Battle Log | Springing into my Sixth Challenge! Link to comment
Urgan Posted December 8, 2014 Author Report Share Posted December 8, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted December 9, 2014 Author Report Share Posted December 9, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Muscle Professor Posted December 9, 2014 Report Share Posted December 9, 2014 Good job on the no soda. Quote -The Muscle Professor- OtherWorldIron.com Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself. -Rumi- Link to comment
Urgan Posted December 9, 2014 Author Report Share Posted December 9, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted December 10, 2014 Author Report Share Posted December 10, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted December 11, 2014 Author Report Share Posted December 11, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
Urgan Posted December 12, 2014 Author Report Share Posted December 12, 2014 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. Quote 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, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
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