Training to be injury free and then comes injury prevention

[ryuage]

Ok boys and girls,

here is yet another journal, but I seriously intend to keep this one haha... I think I said that the last couple times too? After reading into intermittent fasting and the health/recomp benefits it supposedly provides I will give it a shot. My goal is to maintain or increase strength while improving body composition, but isn't that everyones goal?

The plan...
fast 16-18 hours a day followed by 6-8 hours of feeding

Havent worked the kinks... but calories will be at/slightly below/slightly above maintenance on workout days... (supposed to be above) while non-wo days where I will perform cardio or do crossfit will be 50-60% maintenance.

Will do 3x full body weight training sessions of compound movements a week.
Problems encountered will be a bum shoulder which will have to be worked around. (meaning no bench press, overheard anything, etc...)

After yesterday and today I feel hunger is not an issue as fasting is supposed to provide a blunting effect. I actually feel more alert and less groggy than restricting calories or doing one of the other diets such as PSMF or UD2. So far so good eh?

Yesterday

Flutter Kicks + Crossfit WOD
5 rounds for time
30 situps on glute ham machine
25 back extensions

5:31 rx'd

First meal at 6:30 pm

Crossfit @ 7:00 pm

meal 1 - serving muscle milk light
post wo - sammich with egg, hummus, turkey, spinach
meal 2 - 1 cup cottage cheese, 2 tbsp almond butter, scoop of protein

yes I didn't eat much... ~1200 calories

Comments :

I plan on incorporating a lot of running and swimming eventually to increase my endurance and basically work on the two. My goal of becoming a big massive beast is no more. I would like to be in the realm of 170-180 and have a good strength to weight ratio. Right now I am hovering around 190 @ 12% body fat. The reasoning behind dropping weight is to prep myself for BUD/S training which I intend to do mid/end of next year once I graduate. Once the shoulder is healed I will be doing a lot of bodyweight exercises... mostly adding in pushups and dips since I can do situps and the like still.

I find it easier to follow and less worry of eating meals throughout the day... less to worry about if you ask me.

Tonight is weight training.

[ryuage]

First meal about 4:30 with workout about 6:00

energy level = not bad

warm up
mobility exercises
jump rope

Squats - narrow stance
318.2 x 5
318.2 x 5
318.2 x 4 - kind of leaned forward and almost lost the 4th rep... pretty sure I could have managed a 5th rep had I not lost my balance

BB Rows
175 x 5 x 5 sets - easy

glute ham raise
mini band x 15 x 4 sets

shoulder rehab work

[Invain]

I've read about this before and it's very intersting. I'll be following your journal, try not to let it die, lol.

[Coke]

Nice numbers on your squats and bb rows...good deal on stepping up the endurance and conditioning training.

[ryuage]

Invain I'll do my best dude... got some before pictures and will post after pictures... or possible bi mothly updated shots. I am definitely eating less than recommended on workout and non workout days to speed fat loss further, but might bump calories up some.

CoCoa
thanks coke, could always count on you to chime in on my journals! thanks bud.

[ryuage]

Yesterday

Yesterdays feeding period 4:30 pm - 11 pm (6hr 30min)

Calories ~1800

[JSully]

nice.. but I thought you were going to try to stick around maintenance for your feeding period? you're only hitting 1800cals.. isn't your maint. around 2300?

[ryuage]

Jake
Actually, my maint is closer to 2800-3000

I will probably adjust according to gym performance... Definitely will bring up work out day calories.

[ryuage]

04.05.08

First Meal @ 4:00 pm
Fasting time = 17 hours 30 minutes

Workout
Mobility exercises
warmup drills

4x400m sprints with 1 minute breaks
double under and jump rope practice

Calories ~1500-1700

[ryuage]

04.06.08

Broke the fast @ 6:00 pm
Fasting time = 18 hours

Workout
ended up not eating anything prior... energy was ok, but the lack of sugar caused light headedness.

Back Squat
135x5
185x5
225x5
275x5
315x3
357x1

was going to do a tripple, but the light headedness hit me at the bottom.

deadlifts

135x3
225x3
315x3
405x1
415x1

light headed... haha

front squats

135x5
185x5
225x5

glute ham raise w/light band... 3 sets of max reps

23
17
14

easy peasy

[ryuage]

04.07.08

Plan on holding off until 6-8 before i break the fast...

Yesterdays calories ~2600 44/403/162

Training

Jump ropes + Rowing

1000 skips
1000m row
100 double unders
1000m row
100 double unders
1000m row

stretching

[ryuage]

a little sneak peak... weighed in at 191.5 this morning. Dont mind the farmers tan =p

http://www.steventecson.com/sneak.jpg

edit: hiding my farmers tan

[cphafner]

looking pretty lean to start! Looking forward to this. People have seemed to make good progress. What are you meals looking like?

[ryuage]

never can get lean as you ecto mofos but im gonna try!

Im basically gonna semi-psmf on my non lifting days and up the calories to about 2600-2800 calories on workout days... so it averages out to about 1800-2000 calories every 8 days. Mind you I am doing IF so I am squeezing in all these calories within a 4-8 hour period at the end of the day.

[JSully]

looking good. I don't know how you can go that long without eating. I'm starving by 9am if I don't eat breakfast.

[cphafner]

never can get lean as you ecto mofos but im gonna try!

Im basically gonna semi-psmf on my non lifting days and up the calories to about 2600-2800 calories on workout days... so it averages out to about 1800-2000 calories every 8 days. Mind you I am doing IF so I am squeezing in all these calories within a 4-8 hour period at the end of the day.

You're leaner and bigger than I am right now!

I mean what kinds of foods. Is it your typical meals just squeezed in a short period of time?

[ryuage]

Jake

youd be surprised... i thought so too, but the fasting provides hunger blunting and energy effects... I feel fine most of the time and less drowsy than a typical diet.

Conor

haha thats cause I had to try 20x as hard since I am a natural fatty!
Ya typical foods, lean meats and veggies on off days... a bit more carbs in the form of whole grain bread, brown rice, oats on workout days... although I put down a full box of cereal after my workout yesterday. I've read of one of the guys who eats like that... cereal, ff/low fat ice cream, etc... and he has amazing results. I put in an atlarge order so will be using maximus on workout days and maybe subbing some nitrean shakes on off days.

[cphafner]

thanks for the info. Looking forward to it. There was a guy over on bb.com that was doing IF with ALN products. Wonder how it turned out...

here it is. got pretty ripped

http://forum.bodybuilding.com/showthread.php?t=4002903

[Coke]

Good numbers with the squat(s) and deads, ace training rounds as well...nice pic.

[Chubrock]

Look at ya bitch, all lean and ****. So much smaller than the old Steven I remember haha.

[Invain]

Wow how tall are you ruage? I didn't realize how skinny you already were for 190 lbs.

[ryuage]

Conor
np, hopefully I can get that ripped too... haha

Coke
thanks bro

Andrew
haha... ya poor me =( no more being huge... its all about carrying less weight now. lol

Invain
~5'11ish

[ryuage]

Invain

This is where I hold my weight

http://www.steventecson.com/carinsurance 001.jpg

[JSully]

sick quad veins..

what's the biggest you got to?

why don't you want to be huge anymore?

[Coke]

Damn man, always did have killer quads!!

[ryuage]

LittleJake
From a pure conditioning stand point... I am playing the odds for when going to BUD/S as in I want to come in not too heavy but strong as an ox and tons of endurance.

Coke
hah, thanks bro!

[JSully]

what's BUD/S??

[Chubrock]

SEALs.

[ryuage]

Jake

What he said

[ryuage]

04.07.08

Broke fast at 530 pm
Total fasting time = 18.5 hours

Training

Nothing to heavy... lower back was sour. I managed to be able to do some skull crushers without much pain. I even decided to throw in some bb curls woot!

GHR
3 sets
+35lbs x 10

Weighted GHR Situps
+25x20
+25x20
+25x12 <-- fried

some rc work

Calories ~2600 with mucho carbos in the form of cereal and milk. I broke my fast with a cliff builder bar and it was delicous.

[ryuage]

04.08.08

Break fast at 8 <-- this will be when my crock pot is done cookin
Total fasting time = 20 hours

Training

Im burnt out... must rest.

Calories ~1100

For my training I will be utilizing some type of 5x5 progression with squats and rows since its the only thing I can do. I am thinking of keeping my workouts to every 3rd day leaving me with 2 days at reduced calories and one at maintenance or maintenance +~25%

[JSully]

Do you think IF+UD2 would be beneficial?

[Bruteman]

I thought you were out of the military. No matter, you're looking lean and are still strong.

I'm interested in how this fasting thing works for ya'. Might be something I can use down the line sometime.

[JSully]

I don't understand how you call yourself a "natural" fatty, yet every photo I've ever seen of you, you're lean as hell..

f-off.. you don't know what a natural fatty is.. lol

[ryuage]

haha... if + ud2 that is something to consider hrmm??? my guess is that lyle would say if it would be better I would have wrote it in the book lol. Lemme think about how it would go and ill get back to you =p

oh heres a fatty picture of me and chubs from years ago haha.
http://www.steventecson.com/misc 010.jpg

and then me and my baby from a few months ago
http://www.steventecson.com/profile.jpg

[ryuage]

04.10.08

Broke fast at 1700
Total fast time = 20 hours

Misc workout...

squats

135x10
185x10
235x10
265x10
295x5

Pull throughs w/green band
3 sets

random pulls...

pendlay rows
135x10
145x10
135x10

diet... lots of carbs/moderate fat/lbm in protein... probably over shot a bit today, but I have been eating less than I should on the low days. Back to the low cal grind tomorrow.

[Built]

Nice bike!

I rode in my youth. I still miss it.

Your quad looks thick with your leg thrown over that bike. Face really leaned out a lot, too!

I'm not quite doing IF, but I eat my first meal near noon, and pretty much PSMF on my off-days.

So far it's pretty good!

[ryuage]

haha thanks... you can never be too old to ride. There is this guy who's like 70 and riding the canyons with us all the time =p

my face is the first thing to gain and lose weight... i hate it. It is always either too chubby or too thin...

this weekend will end the 2nd week of IF... its actually turning out quite well.

http://www.steventecson.com/n596016570_536001_9210.jpg

just a photo shoot so no I am not married

[JSully]

lol.. you could at least smile.. it's "supposed" to be your wedding day..

I think I might try IF on my low cal days. The only problem I have is trying to digest all the pills I take in the AM!

[ryuage]

wtheck are you taking?

on a side note... I received my atlarge order yesterday and will be incorporating

3 pills nitor + ephedrine 2x daily
200mg caffeine + ephedrine 1x pm
4 pills ETS 2x daily
~150 grams of my ~200g protein will be coming from nitrean
workout days pwo = 1 serving maximus

[ryuage]

04.13.08

weight : 190 (-1.5)

Fast time = 16 hours

Squats
135x3
185x3
225x3
275x3
325x3
345x3

BO Rows
135x3
145x3
165x3
185x3
195x3

skull crushers

ghr 1 set max
bwx50

shoulder rehab

[Chubrock]

Damn nice squatting Steven.

[Coke]

No kidding, solid ***** man.

[JSully]

wtheck are you taking?


in your photo shoot, you're "supposed" to be getting married.. smile mang!

lol..

[Bruteman]

A photo shoot?! D@mn pretty boys anyhow.

Real nice squattin' there.

[ryuage]

haha thanks guys... been kinda outta the loop this week and diet went to **** but its back on tomorrow.

Last session highlights about 2 days ago...

squat
330x5

sldl's

chest supported row
110x5x5

some misc arms

shoulders feeling better... might attempt at throwing in some pullups this week.

[Coke]

Keepin the squats heavy for those huge quads.

[Bruteman]

How dare you ruin a perfectly good squat session by throwing in some "misc. arms" work. Your punishment is to go to Westside Barbell and start curling in the squat rack. :evillaugh:

[cphafner]

is that a wendy's in that picuture fatty!

How has the energy been on IF?

[Chubrock]

is that a wendy's in that picuture fatty!

How has the energy been on IF?

That's actually a Subway, and I still wear that shirt haha.

[ryuage]

Coke: im trying dude... haha

Bruteman: I was in the squat rack actually :o naw just kidding haha, gotta pump up dem gunz!

Cp: energy has been so so... sometimes good sometimes not so goood, I couldn't sleep last night so that was definitely not good, but I feel fine despite the lack of sleep right now

chub: hah, I dont know where mine is.

[JSully]

i've been doing the IF on my low cal days and energy is fine unless I haven't eaten prior to my workout.. sometimes I NEED to get a workout in midday and without the cals it's very difficult to find the energy.. otherwise I'm fine. The IF makes it more satisfying in the evening though because I'm not so hungry. I can actually fill up off 1000 cals before bed, it's nice. lol.

[ryuage]

haha indeed! I get full before I hit my target cals of a starving woman.

[ryuage]

I've been averaging 20+ hours of fasting lately...

today

squats
3sets
320x5

cable row
3 sets
140x6

ghr
3 sets
+25x12

pressdowns
120x12
120x10
120x8

stretching and out.


carbs gimmmmmmmmme

[Coke]

Maintaining good strength while on the diet bro, keep it up.

[JSully]

nice skwats..

how are the results thus far with IF? dropping fat whilst maintaining good amount of muscle? strength appears to be up so that's good..

[ryuage]

I've been seeing good body recomp and this despite not doing any shoulder/chest work and rarely any tricep work. Strength is roughly maintaining maybe slightly improving. I did have a huuuuuuuuuge speed bump last week when a friend came to visit and my week turned into "eat the world is going to end soon." I have thus switched workouts to once every 4th day leaving me with more days in a severe deficit. Trying to a find a balance between 3 and 4 days.

[ryuage]

blegh... havent done deads in awhile

ended up hitting 405x1 and missed 425 =\

did a whole bunch of this and that....

anyway, as far as IF goes its been about a month and I feel the biggest benefit is convenience and eating larger meals rather than staying a bit starved all day long. I feel fine and energy is good during the day... insulin sensitivity has improved thats for sure. Whenever I would eat a carb based meal I would get the spike and crash associated with them. Now whenever I do my refeeds I feel energized and awake to the point that I planned my refeeds on days where I dont have to be anywhere in the morning, because I know i wont be sleeping early. As far as recomp benefits we will still have to wait and see if it serves better than any other diet i've tried... will give this at least another good 4 weeks probably 8... maybe even longer.

[Bruteman]

When do you usually do your eating, morning, or night? I would think it would be easier to go to bed on an empty stomach and eat all morning long, but I could be wrong. Of course does it even matter that much?

[ryuage]

I do my eating at night usually between 8-12pm... it doesnt really matter when as long as you fast for a certain amount of hours.

[ryuage]

on a side note...

i managed to do pushups the other day with little to no discomfort. Just some tightness afterward but that was expected. I think I will stick to pushups and not really include anything else for chest/shoulders for a bit longer...possibly not until June

[JSully]

have you gotten yourself looked at yet by the doc?

[JSully]

bump.. :D

[ryuage]

Jake: thanks... assssss haha.

So not much has gone on in the IF diet world... schools coming to a close, tomorrow is the last day followed by finals. Did a fashion show for a friend this past weekend. I think I am coming to the realization that I would rather work on my overall physical conditioning and health rather than

A. become huge
B. become some type of strongman/powerlifter

This had led me to focus more on cardio/bodyweight stuff which I will be doing a lot of endurance weenie type stuff with the rower/running/soon swimming. I am doing or will do when my shoulder gets better more dips/pushups/pullups and not focus much on Bench/etc... will still be squatting, rowing(as it will carry over) Still contemplating the whole how to diet... I can definitely get lean if I wanted, but staying lean is a different story. I crash diet and as much as I know to move into a more moderate/maintenance type diet I dont. I start eating like there is no tomorrow and literally eat myself sick. I know I have a problem and literally think about food around the clock. This has led me to contemplating longer diets with moderate deficits... as in <250 calories or basically eating at some type of maintenance/sweet spot and achieving the deficit through activity.

Yesterday

speed box squats
7x3 @175

reverse bb lunges
2x10 @175

cable row
150x4
120x8
120x8
120x8

Today
Row 6k

I was planning on doing 3 sets of 5k with 7 minutes rest in between... but I figure instead of rush into jumping into that much work to start off slowly. I also think the rower I was on is not counting correctly as I know my pace was quicker than what it was reading.

5k @ 21 minutes
1k @ 4 minutes
= 6k and total of 25 minutes

I think eventually I want to do some type of 5k rowing competition, i've been browsing the concept 2 board to get a general feel of training templates as well as what times to strive for... so we'll see how that goes. Here are some pictures from Sunday.

http://www.steventecson.com/images/290641083_QdXkf-XL.jpg
http://www.steventecson.com/images/FAST%20spring%2008%20303e.jpg

[JSully]

I'm amazed by your inability to resize a photo..

:D

I have also come to that realization, however, it's pretty easy for me to stay big. lol..

[ryuage]

only realization Ive came to is its pretty easy for me to get and stay fat... and ill resize it just for you!

[JSully]

only realization Ive came to is its pretty easy for me to get and stay fat... and ill resize it just for you!
lol, thanks..


and I agree.. why don't you just go UD2 indefinately and fluctuate cals dependent upon your goals (cut/bulk)?

just take a week or two off every couple months.. that's what I plan on doing with my UJD. :thumbup:

[ryuage]

uhhhhhh ud2... ill pass right now. Especially with my goals and plans in mind I would definitely over train and would be working toward different goals.

[ryuage]

Today

Rowing intervals

5 minute warm up easy pace
7 intervals 1:40/:20 - moderate @170 watts avg
1 minute rest
7 intervals 1:40/:20 - little tougher @200 watts avg
1 minute rest
3 intervals 1:00/1:00 - high intensity @ 300 watts avg
2 minutes cool down really easy

Total training time = 33 minutes including warm up and cool down.

lots and lots of stretching.

[BigNic]

dude i was so about to blast you when i saw the first pic, then i saw the 2nd and i figured hey, you do what ya gotta do. wish i was pretty enough for a fashion contest. nobody wants to see me in nice clothes:(

[Coke]

Nice job with the rowing intervals.

[ryuage]

nic: haha, doesnt help if your girl is the designer...

coke: thanks bro

[ryuage]

yesterday

took it kinda easy...

rack pulls - mid shin
135x3
225x3
315x3
365x3
---- sore lower back ----

pulldowns

150x8
4 sets @ 170x6

no pain or discomfort in shoulder next day--- woohoo!!! tried to keep it light and literally move the weight with a slow fluid motion. Guess this will have to suffice until I can do pullups with relative ease again.

V-bar pressdown

stack x 8
stack x 7
stack x 6

cable curl

2 sets @ 110 x 8

resting today... much needed.

[cphafner]

good looking crew. I need to come party with you! Workouts are looking good. How is the shoulder feeling?

[Coke]

Solid pull day man.

[ryuage]

cp : feels good, a bit stiff... and scared to work out

coke: thanks man

[ryuage]

Yesterday

500m row warmup
2500m row med-high intensity
5 minute rest
2500m row med-high intensity
500m row cooldown

stretchhhhhh away

Tizzday

Low box squat
135x3
185x3
225x3
275x3
315x3
325x1

could have definitely done higher, but I deemed I should stop there.

Cable rows
125x8
125x8
125x7 <-- yanked the last rep... so I guess you can say 6

V Bar pressdown
stack x 8
stack x 8
stack x 7

pulldown abs

diet is kinda so so... eating **** here and there or more like here, there, and everywhere. Its finals so sue me! A well fed Steven equates to a better studying student.

[Coke]

Good stuff, ought to be pleased with both days.

[ryuage]

Thanks coke

Today

Medium/High intensity rowing
5k
19:30
avg ~28-30 spm

definitely the fastest I've ever done it... also considering I never really row that much straight. I could have probably done sub 18 if I really wanted to, but I was working on my form and focusing on pushing with the heels.

[Coke]

You really like them rows bro, lol.

[JSully]

what's up with the rows lately? you going to enter a competition?

[ryuage]

Coke, Jake:

I dunno, having a bum shoulder just kinda made me look at other things to do... and rowing is actually quite good for my shoulder and a full body cardio workout. I do plan to compete in a 5k if I can ever get good enough at it. I also want to get back in and do another ironman or at least half ironman some time within the next year or two. This would require that I at least get into the 170-180 range and up the cardio a lot as well =\

[JSully]

170-180 range? I thought you were in that range already?

[ryuage]

more like 190... so that leaves about 10-15 to drop.

[ryuage]

Yesterdays training

speed box squat
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
then I soon realized I meant to do 195
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

speed was so so...

reverse lunges
185 x 10/10
185 x 10/10

pulldowns to chest
170 x 6
170 x 6
170 x 6
170 x 6 <---yanked last rep

pressdown
stack x 10
stack x 8
stack x 7

cable curl
120 x 8
120 x 8

plank - 2 minutes

Fast ~18 hours

Just an idea of my diet yesterday

1/2 serving maximus
turkey sammich
bowl full of strawberries

bowl of cottage cheese
scoop of nitrean
~2 tbsp pb
bowl full of strawberries

not really counting calories... nor do I feel the need to.

I also added in 200mg caffeine + green tea cap + 25mg ephedrine 3x daily

[ryuage]

Today

500m row warmup
2000m row - 7:26
~7 minute breka
2000m row - 7:40
500m row cooldown

plank - 2 minutes
side plank - 1 minute each side
Situps on ball - 50

stretcth awayyyy

Lately I've been sweating like a horse, I think it may be the added caffeine. By the time I am done working out or even just stretching its like a faucet in my body is turned on. Had I been wearing a white T it would have turned into a wet tshirt contest.

Diet today will be ~

bowl of cereal + milk + banana
2 scoops of nitrean in water

whatever I feel like eating when im done studying tonight... either cc or a sandwich.

[ryuage]

Today

500m row warmup
5000m row - medium intensity - 20:00

3 intervals ahap
500m
2x250m

stretching
foam rolling
rehab work

Im getting into a good habit of routinely stretching a good 20-30 minutes after I workout now a days... the rowers at my gym are definitely off. They read low, the damper setting doesnt work, etc etc...

Came home and fired up the grill with some marinated chicken/steamed veggies.

http://www.steventecson.com/images/grill1.jpg
http://www.steventecson.com/images/grill2.jpg
http://www.steventecson.com/images/grill3.jpg

[JSully]

:drooling:

that food looks good...

[Coke]

That some good eating man, good consecutive sessions as well.

[ryuage]

jake: it was good!
coke: thanks d00d

[ryuage]

Today

My legs have been so sore from all the rowing etc that I did a sub par leg session and skipped it half way.

cable rows
130x6
130x6
130x6
130x6

all slow and with a pause

rope pressdown
80x12
80x12
v bar
stack x 7
stack x 6

cable curl
130x8
130x8

Row for an easy 30 minutes ~6k

I ended up wasting a lot of time in the gym between lifting and cardio. I ran into a classmate and ended up talking to her for about an hour. I tried to subtly try and end the conversation with no luck. Then after I finished cardio a guy on the locker room commented on my crossfit shirt then started about crossfit... needless to say I was in the gym for like 4 hours YIKES

todays creation
http://www.steventecson.com/images/pizza.jpg

[ddegroff]

Damn that grub looks good bro!

What's up with your shoulder?

[ryuage]

thanks, tendinitis/bursitis.

[ryuage]

Today

15k ~ easy pace
Time including stops ~86 minutes

Rowing only to stop to get the feeling back in my foot... and its only my left foot that seems to get this. Im going to have to fix this some how.

So I am taking up a training plan that involves rowing 6 days followed by a rest day. Will be throwing in 2 full body (minus chest/shoulders) along with the rowing. I will probably put them on front of my less intense steady state days.

Day1: form of short intervals
Day 2: weights followed by 15k steady
Day 3: 8k steady
Day 4: form of longer ~1.5-3k intervals
Day 5: weights followed by 15k steady
Day 6: 10k hard
Day 7: rest

Fast ~20 hours

16 oz chicken, broccoli, apple + strawberries
bowl of cereal + banana
Last meal most likely a sandwich or something...

[JSully]

awesome pizza..

rowing is looking good.. 18k steady eh? nice

[ryuage]

jake: ya great refeed food... i think the whole pizza was ~10g fat

[ryuage]

5.21.08

restin it up today and gonna start the 6 day rowing cycle tomorrow with 2 full body days thrown in. Also wandering the city to try some new froyo places and treat myself ;)

Fasting ~18 hours

Protein shake + apple + peanut butter
kiwi
2 sammiches

[ddegroff]

Damn that's low fat for pizza, perfect refeed food. Are you likeing IF?

[JSully]

I thought you were averaging 20+ hrs of IF?? Lately I've been seeing 18hrs..

I've been averaging 21hrs lately.. should I back it down to 18-20?

[Bruteman]

For the foot falling asleep, check the seat you're sitting on. i know if I sit on certain bike seats my one foot gets the same way. I would assume it would be the same for rowing. Maybe add a cushion, or try a rower with a different style seat, or even scootch your butt to a different spot on the seat.

[ryuage]

ddegroff: its not so bad... it allows for bigger meals at the end of the day. It is a lot easier to adhere to the diet than I thought it would be. I imagine if you keep yourself busy it makes it easier.

LJ: haha, i never said you had to do 20 hours... I would say 16 hours is good +/- an hour. My days just ended up where I IF'd for 20 hours or so.

Brute: I think i solved the problem with foot placement, but we will see come my next long row... tomorrow

[JSully]

I end up going 20+ hrs lately because I want to get in my cardio (after work) prior to eating. My last meal is around 1030pm and I get home from work at about 530pm. Finished with cardio around 645ish so it happens to be around 20-21hrs most of the time. I hope its not a hindrance, it seems to be working well.

[ryuage]

Yesterday

Narrow stance ass to grass squats
275x6, 275x6, 275x6
90 seconds between sets... stance was a bit narrower than shoulder width as I was trying to somewhat mimic my foot placement while rowing which is awfully close.

Straight bar cable row - new
11x6, 11x6, 11x6, 11x6
90 seconds between sets

leg curls, cable curl, pressdown

8k row ~easy

[ryuage]

Today

12.5k row ~easy pace

I received my beta alanine yesterday and am doing 2.8g 2x daily. I have noticed the tingling feeling that people have reported as well as a warming sensation... I wouldn't be surprised if my body temperature is a bit higher than norm. True test will come when I hit up 500m intervals on Monday. I sweat so much during the row today. I decided to weigh myself before and after rowing, only to have a 3lb weight difference between both weigh ins.

[Coke]

Liking them narrow ass ATF squats dude.

[ryuage]

Today

Narrow stance ATF squats w/oly shoes

280x5
280x5
280x5

left handed db press
50x10
50x10
50x10
50x10

--- this is the first time I have done any type of pressing or shoulder/chest work and decided to at least work my good arm until the other side is healed. I guess in a sense my left hand is weaker than my right so this might either A. bring it up to par while my right side heals or B. somehow someway stimulate growth in the right side through some mechanism or another.

Cable rows
100x10
100x10
100x10
100x8

pushdowns
2 sets
cablecurls
2 sets

treadmill ~ 1 hour

fast/walk/little jogging 4.5 miles

I'm going to start running followed by swimming in a month or two in my prep for the seals next year. Hopefully mid July if not August my right arm will be fully functional and will slowly add in pushups/dips/pullups into the routine. All of my training from then on will be geared toward passing BUD/S. This includes dropping to a weight I feel optimum for performance/endurance while at the same time keeping strength as high as possible... my guess is somewhere in the realm of ~175 so back to the skinny lean days.

[ryuage]

I actually started counting calories... somewhat. Not everything has been logged, but I am trying to get more consistent at it again for the sake of optimum performance. Been traveling to L.A. and eating total crap for 3/4 days the last 2 weeks so hopefully I can stay more consistent even if I do happen to travel elsewhere. Definitely doing a step forward step back the last 2 weeks.

been using thedailyplate.com and it seriously is a step ahead of fitday as far as web interface tracking goes. Not to mention it has almost everything added by other users EVEN ATLARGE Nutrition products and small little stuff you get at the grocery store.

http://www.thedailyplate.com/users/profile/stecson/

[Coke]

Super to hear you're getting ready for the seals, go for it man.

[ryuage]

thanks coke

[ryuage]

Today

AM
short 1k row
plank + flutter kicks

NOON
intervals

5 minute warmups

35 minute total interval time
1:2 work:rest ratio
4.0mph/9.0mph @ 5.0 incline

5 minute cool down

[Guido]

Welcome, new Mod. :D

I'm definitely going to check out that dailyplate site. Thanks for that, man!

[BFGUITAR]

Gj bud! I was on the IF train not too long ago but fell off because my day is so unpredictable. I might go back on it thanks to you!

[ryuage]

Guide: haha, thanks bud.. and definitely check out dailyplate if you do any sort of meal tracking

BFGUITAR: I guess I happen to do IF out of habit now more than trying to... I basically go throughout my day and just eat when I get home.

[ryuage]

Today

New exercise...

BB Row while laying flat on a bench
135x8
135x8
135x8
135x8

left arm db press
60x10
60x10

db curl
30x10
30x10

pressdown
130x10
130x10

Row
2k

[ryuage]

Today

.25 mile warmup
3 miles @ 7.0mph
.5 miles @ 7.5mph
.5 miles @ 8.0mph
.25 mile cool down

total = 4.5 miles

kind of happy since I seriously feel too heavy and haven't ran a straight semi long distance in some time... my knees arent thanking me and I probably should get my weight down a.s.a.p.
Will probably invest in some new running shoes and a new heart rate monitor soon. I had a chance to get 25 bucks off with a coupon, but its expired now... =\

[ryuage]

New training schedule

0 CT 4 mi 2 mi EZ
1 CT 30 min tempo Rest 3 mi Rest 5 mi 2 mi EZ
2 CT 4 x 400 IW Rest 3 mi Rest 6 mi 2.5 mi EZ
3 CT 35 min tempo 2 mi 3 mi Rest 7 mi 2 mi EZ
4 CT 5 x 400 IW Rest 4 mi race pace Rest 7 mi 3 mi EZ
5 CT 35 min tempo 3 mi 3 mi race pace Rest 8 mi 3 mi EZ
6 CT 6 x 400 IW 3 mi 4 mi race pace 2 miles EZ Rest 10K race
7 CT 40 min tempo Rest 4 mi race pace Rest 9 mi 3 mi EZ
8 CT 6 x 400 IW 3 mi 3 mi race pace Rest 10 mi 3 mi EZ
9 CT 45 min tempo 3 mi 4 mi race pace Rest 11 mi Rest
10 CT 7 x 400 IW 4 mi 3 mi race pace Rest 12 mi 3 mi EZ
11 CT 45 min tempo Rest 3 mi race pace Rest 5 mi 2.5 mi EZ

[cphafner]

are you still doing IF? How is the BA experiment going? Feeling any endurance gains so far?

[ryuage]

Still doing IF although probably going to move to a more structured diet based on my schedule since it will be changing. IF in short I believe is good for two things..
I definitely felt a difference as far as insulin sensitivity and response to carbohydrates regardless of complex or simple. In short, I generally tolerated it and didn't experience the rapid fluctuations that left me lethargic after a carbohydrate meal... even if I did eat 200+ grams in one sitting with no accompanying fat or real amount of protein.

BA I am still exploring. I definitely feel a greater threshold before my legs would have normally been burning in agony. I did just start a running program and will be crosstraining with rowing so we will see how things progress and I will update even more so when I get my full fledged endurance training going.

[ryuage]

Narrow stance atc squats
285x5
285x5
285x5

Parallel rows lying face down on bench
145x6
145x6
145x6
145x6

left arm db press
65x10
65x10

overhead db extension
70x10
70x10
70x10

db curl
35'sx9
35'sx8

all exercise I do are lighter than normal, but I do keep integrity in my lifts and focus on my form and full rom. I cant wait... a couple more weeks and my right arm should be good to go and will be incorporating my BUD/S prep.

[Coke]

Looking good bro, you own with those squats.

[muscle chic]

Training for the Seals!! That's tough stuff!

[JSully]

good stuff..

i'm going to start updating my journal again one of these days.. lol..

[ryuage]

me too...