Past 3 Months Log summered into 1 post

Discussion in 'Training Logs' started by synthetic, Dec 9, 2008.

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  1. synthetic

    synthetic New Member

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    Location:
    San Diego, CA
    m-f diet:

    bike to work 5k
    morning workout no meal prior -300-500 cal

    1) PWO: 1 rtd shake, 2 sm apples, teaspoon cashews, 1 skim cappuccino
    +300 cal 30g pro


    2) Lunch: 2 slice pumpernickel + 250g deli meats (turkey/horse, raw ham) with msutadard or hot sauce
    +450 cal 50g pro

    3) 2 coffees after lunch

    eliptical 12-15min -200 cal

    4) yogurt + pumpernicle or 1 packet mebla toast + teaspoon cashews or meal 1
    +400cal 30-40g pro

    coffee

    5) meal 4
    +400 cal 40g pro

    bike home 5k

    6) dinner .. 250g meat (chicken, salmon, tuna, steak) + high fiber veggies(pickles,carrots,beans,beats) + carbs (potato,rice,penne pasta)
    +400-700 cal

    ############################################################################################
    weekened:

    1) morn: yogurt + whey + oat bran cereal + cashews or almonds
    +500cal 40g protien

    workout sat

    2) lunch : yogurt + whey + rice cakes + cashews or almonds
    +400cal 40g protien

    3) meal 2 or deli 200g deli meats with rice cakes or pumpernickle if workout day
    +400cal 40g protien

    4) meal 1
    +500cal 40g protien

    5) dinner .. 250g meat (chicken, salmon, tuna, steak) + high fiber veggies(pickles,carrots,beans,beats) + carbs (potato,rice,penne pasta)
    +400-700 cal

    ############################################################################################

    workouts:

    mon:
    run 2-2.5km (might be in 500 m segments between exercises)
    squat 60 total reps, averaging 80kg or more ex: 60x10, 80x10, 100x5x8
    platform deadlift 100kg 6x5 or front squat 60kg 5x5
    lunges 60kg 10x2 or box jumps with 20-40kg
    some assitance bs

    tue:
    run 2-5km (might be in 500m segments between exercises)
    flat bench: 80kg for total of 30 reps
    10x4-5 bw pull ups
    2 sets db curls 20kg a hand
    inc bench 60-70kg 3x6
    bs assitance stuff

    wed:
    morning workout is at night, 1hr kickboxing, althogu night do some overhead squats 60kg x10x3 or abs


    thu:
    run 2-2.5km (might be in 500 m segments between exercises)
    good mornings: 60-70kg x 10 x3
    deadlift: 100kg x 10 x 5 , 140kg x 3 or 100kg x 8, 140kg x 6, 160kg 9 x 1 (may max out here to 180+) , 140kg x 3 x 2, 100kg x 8
    shrugs: 160 x 10, 180 x 10, 200 x 10
    rows: 90* row - 60-70 kg x 10 x 4
    assitance back shit

    fri:
    run 2-2.5km (might be in 500 m segments between exercises)
    push press: 60-80kg for 30 reps total
    overhead squat: 60xkg 10 x 3
    upright rows: 60kg x 6 x 5
    possible bw pull ups , assitance bullshits

    sat:
    anything from boxing 1.5hr, run 5-10k, swim 1k, biking , etc etc
     
    Last edited: Dec 9, 2008
  2. synthetic

    synthetic New Member

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    Location:
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    present stats!!

    180cm (5' 11.5") 80kg ~9%bf
    bench: 100-110kg
    squat: 140kg
    deadlift: 190kg
    5k = low min
    10k = 50min+
     
  3. evolude

    evolude OT Supporter

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    What's your goal (if any)?
     
  4. synthetic

    synthetic New Member

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    Location:
    San Diego, CA
    more maintainance now, maybe drop 1% bf, and be at a state where i can go on vacation for 1-2 weeks or decrease my activity level, and still have abs showing,

    ultamite goal(s):
    run marathon (just finish)
    deadlift 3x bw
    1 kick boxing match
     
  5. evolude

    evolude OT Supporter

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    3x bw deadlift is pure :bowdown:.

    My long term goal is that too.
     
  6. synthetic

    synthetic New Member

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    Location:
    San Diego, CA
    things i do after cheat meal (this morning):

    the cheat meal:
    1" whole gain french bread baggette +600 cal
    1 avacado +300 cal
    2 whole roasted chickens minus drums and wings +600 cal??
    1 carrot + 40 cal
    3 pickles + 10 cal
    3 sm glass of wine + 300 cal
    tot: 1850 cal

    the workout:
    5k bike -100cal
    4k eliptical in heaviest mode = -600 cal
    ohs: 60kg x 10 x 3
    abs crunch 15x3
    side bends 20kg x 3
    box jumps: 28kg x 10 x3 - 50 cal?

    -750 cal

    and for breakfast rtd didnt eat any apples so -100 cal there too
     
  7. synthetic

    synthetic New Member

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    Location:
    San Diego, CA
    this sat did an indoor gym triathalon.. took 2 hours

    breakfast: cup oat bran cereal, hand full of nuts, 500g yogurt + scoop of whey

    pre work out: sesame bagel, tomato bagel with olive tapinade and tuna, 2 latte coffees

    10k run ~ 5* on treadmill 59 min
    20k bike ~ 1/2 max resistance 35 min
    1k swim

    post workout:
    1.5 slices of pumpernicle bread with turkey and sambal,100g,jalepenos,2 cementines

    6pm 1 yogurt with whey , oat bran, and mix nuts

    dinner: low carb rice, purple steamed cabage, 250g girll chicken with sambal
     
    Last edited: Dec 14, 2008
  8. synthetic

    synthetic New Member

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    Location:
    San Diego, CA
    after of a dinner of:

    appetizer: 2.5 slice pumpernickle bread, 300g salmon wiht bruscetta on top
    1/2 jar pickels

    3 cups diced paprkikas, mushrooms, onions with grilled 50% feta on top
    1/3 loaf of bread with gaucamole, diced toamtoes
    300g grill chicken


    ran 13.5k (distance pr) with no breakfast

    now off to rozidio tonight, hopeulyl can get a work out in tomrrow, beor ei go on a 2 week vacation
     
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