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aka23
04-07-2003, 02:28 PM
Introduction

Current Stats
Height -- 6'0"
Weight -- 162.5lb (Measured on 4/6)
Body Fat -- 4.2% (Measured last week at gym, pic in body fat thread of Training forum)

Goals
I want to be 170lb and 5% fat. I hope to reach this goal by gaining approximately .5lb of muscle per week, without gaining much fat. I want to increase my strength and muscle size during this period, while maintaining or improving all aspects of my cardiovascular fitness.


Today's Training Log

Sleep
I slept approximately 4.5 hours last night. I had trouble sleeping because I took a nap on Sunday; This was the first night sleeping in a new bed and new bedroom furniture arrangement; And I have not fully adjusted to day light savings. I hope to get more sleep tomorrow.

Weights
No weight training. I may do some ab work later tonight.

Cardio
Cycling -- Very low intensity, very long duration

Diet 3200-3300 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, cantalope
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - SKIPPED
Supplements
1g borage oil, 1g flax oil, 1g fish oil, 1 multivitamin/mineral (no iron)

Ironman8
04-07-2003, 03:59 PM
Awesome. Looking forward to reading more.

Mystic Eric
04-08-2003, 02:39 AM
Kinda really low on protein don't you think?

aka23
04-08-2003, 03:49 AM
Originally posted by Mystic Eric
Kinda really low on protein don't you think?

According to fitday.com , 26% of my calories came from protein yesterday. This is 197g protein or 1.2g/lb protein. Studies of amateur bodybuilders who are not on steroids rarely show any improved muscle building after reaching about 0.8g/lb. The excess protein usually either ends up used as fuel or stored as fat.

Mystic Eric
04-08-2003, 04:16 AM
I don't see how you got 197g of protein from that... I guess you're counting your non complete protein sources as well.

aka23
04-08-2003, 08:23 AM
I am reporting the total that fitday.com lists. This total includes all sources of protein -- both complete and incomplete. Each of the four meals contains complete proteins that can combine with incomplete proteins. In addition, the incomplete proteins can combine with other incomplete proteins that have different amino acid profiles (for example beans+rice). These complementary amino acids do not need to be consumed in the same meal. In my opinion a person who eats a balanced diet with a good amount of protein from both complete and incomplete sources does not need be overly concerned about completeness, digestion, absorbtion, biological value, and other protein quality issues.

aka23
04-08-2003, 09:29 AM
Today's Training Log

Sleep
I slept approximately 3.5 hours last night. This is less sleep than I have had in any other night during 2003. I am concerned about my poor sleep over the past two days. If things do not improve soon, I may consult a doctor or try an over the counter sleeping aid. I do not feel tired or fatigued, my reaction time seems near 100%, and I wake up without artificial aids such as alarm clocks and caffeine. However, I am concerned that this little sleep is not healthy and will reduce recovery. I may try to take a nap later today.

EDIT: I had a one hour nap today, so my total sleep for the day is 4.5 hours.

Weights
Pull Day
Chin-ups -- BWx17*, BWx15 (I am looking into getting a weight belt or backpack, so I can do chin-ups with more than my body weight.)
Bicep Curl with EZ-curl bar -- 95x7*, 90x8
Dumbbell Concentration curls -- 40x8, 35x10/11 (10 reps right, 11 reps left)
Dumbbell Rows -- 85x8M*, 85x8M*
Upright Rows -- 90x8, 85x10
Dumbbell Shrugs -- 170x13M , 170x15M <= I could have done more, if I had a better grip on the left dumbbell.

* = Personal Record, Record number of reps at a given weight or record weight at a given number or reps
M = Max Dumbbell weight. My dumbbells can only fit 4 10lb plates on either side for a total of 85lbs. I have ordered longer dumbbells, but they have not arrived yet.

Cardio
HIIT, long intervals on treadmill
3 min -- warmup, 4 mph
17 min -- intervals, 1 min 12 mph followed by 1 min 7 mph
5 min -- cooldown, 4 mph

I am very dissapointed with my performance. This is the second time I have done this workout. I was expecting a rapid improvement since it is so new. Last week I was able to do 10-11 intervals, and felt like I could continue. This week I was only able to do 8 and was struggling. My stomache was twisted and my calves were not at 100%. If this happens next week, I will shift to a lower speed. Hopefully, it is just a temporary setback related to my poor sleeping habits in recent days.

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, small serving chicken breast, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, can of tuna, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Organic Oat Bran cereal with skim milk, baby lima beans mixed with corn (succotash), cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - 1/2 pollock fillet, grapes
Supplements
1g flax oil, 2g fish oil

bradley
04-08-2003, 04:48 PM
Have you experimented with higher fat intake? Glad to see you started up a journal. Looks as though the training is going well.

aka23
04-08-2003, 05:32 PM
I think that my fat intake is below optimal, but I used to eat even less. I am currently experimenting with larger intakes. I have been slowly adding fat into my diet. I started with the EFA supplements, then I added increasing amounts of peanuts. I will try to add some more healthy fats in future weeks.

aka23
04-09-2003, 09:38 AM
Today's Training Log

Sleep
I slept approximately 3 hours last night. This is the least sleep I have had during any night any 2003, breaking yesterday's record. I want to get these sleeping problems resloved quickly as it is likely interfering with my recovery. I am going to read up on this topic and may consult with my doctor. I still do not feel tired or fatigued. This suprises me because in the past when I have had trouble sleeping; I was tired during the day, I fell asleep easily the next night, and slept for a longer time period. I may try to take a nap later today.

EDIT: I had a 1.5 hour nap, for a total of 4.5 hours sleep.

Weights
Leg/Ab Day
Squats -- Warmup Set, 225x7*, 185x12*
Forward Lunges -- Warmup Set, 100x8*
Crunches -- 15, 15
Twisting Crunches -- 20
Several Different Leg Raise Type Exercises -- 3 sets did not count reps

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record weight at a given number or reps

I am happy with the improvements in recent weeks. I have gained rapidly in all quad related exercises. Today's squats were 20lb more than my previous record. I cut the legs short because I have not yet recovered from yesterday's HIIT. Doing legs after HIIT is a poor choice. I need to rearrange my schedule. I will be doing a more complete leg workout over the weekend.

Cardio
Cycling, moderate intensity
I plan to do stationary cycling at a constant level. This workout usually keeps me at about a heart rate of about 140. My heart rate and distance traveled can be used to measure performance. I suspect that performance will suffer due to my lack of sleep today. I will update this message later today and report how it went.

EDIT: Performance was outstanding in today's cardio. I completed a record distance while having an average heart rate slightly below normal. Perhaps my increased leg strength is making the cycling easier.

Diet ~3200
Meal 1 - Large bowl Nature O's Cereal with skim milk, red snapper fillet, small banana, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, red snapper fillet, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Grape Nuts with skim milk, baby lima beans mixed with corn (succotash), cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - SKIPPED
Supplements
2g flax oil, 1g fish oil

bradley
04-09-2003, 02:29 PM
What is borage oil? Never heard of it before. As for legs do you usually perform direct hamstring work and if so what type of exercise? I noticed you said you cut the workout short which was probably a wise decision since your sleep has been disrupted. Nice work on the squats by the way.

aka23
04-09-2003, 05:12 PM
Borage oil is made from borage plant seeds. I added it to my supplements because Total EFA type supplements usually include a mix of Fish, Flax, and Borage Oil; and because it is one the best sources of gamma-linolenic acid (GLA), an essential fatty acid. GLA is not found in its direct form in either fish or flax oil. However it can be inefficiently converted from the LA in flax (conversion rate is 5-10%). Some studies suggest GLA benefits numerous skin conditions, cardiovascular disease, etc. I supect most people take it for PMS or because supplement companies claim GLA stimulates fat burning by increasing brown fat activity. It probably is not mentioned much on this forum because it is an Omega-6 EFA and most Americans already get too much Omega-6 and perhaps too much GLA as well. Some authors claim that the balance of GLA with other EFA's is important and too much GLA can lead to problems for the average American. I take it every now and then since I do not get many Omega 6 fats. This was especially true before I added the peanuts.

I do lying leg curls for my hamstrings. I used to do them twice per week. In recent weeks I have reduced them to 1x per week beacuse of soreness from running. My legs are often sore on the day following a long run or HIIT on a treadmill. Last week's HIIT was the worst soreness I have felt in a long time. I felt especially sore in muscles on the front of my lower leg near the shin and in my inner thighs. I suspect that these muscles were not used to the increased stress. These muscles did not feel sore this week. I may have adapted to the new activity, or the soreness might not begin until later (it has been under 24 hours since my HIIT workout).

Thanks for the complements on the squats. I feel good about my improvement in squats and leg press during recent weeks.

CBates
04-10-2003, 05:45 AM
aka23, what does your calories look like when cutting? I've seen a picture of you and you have a really impressive body.

aka23
04-10-2003, 09:54 AM
I do not think I have done a cut, in the tradional sense.

I started lifting and doing cardio when I was in high school, nearly 10 years ago. I was probably 15-20% BF. This is an estimate because I did not measure my body fat until I joined a gym 1-2 years later. First I did aerobics type workouts I saw on morning exercise TV shows using encyclopedias for weights. After I learned a little more about conditioning, I switched to seperate weights and cardio. I bought a set of 25lb dumbbells and started running. As time went by, I bought heavier dumbbells, was running longer distances, and was doing several other types of cardio. My body composition changed rapidly during the first few months, then slower in later months. About a year later I had gained a lot of muscle, and my body fat was probably around 5.5-7.5% (I had well defined abs). I occasionally counted calories and found that I was eating about 2900 calories per day. I was mostly eating according to hunger. I set my meals such that I would start to be hungry exactly when the next meal began, and I tried to avoid eating when not hungry.

Since then my body fat has remained in the 3.5-8% range. It has been near 5% in the past year. During all the times in which I was counting calories I was eating near 3000 calories. The calories were a bit higher in recent years, due to more muscle. My muscle gains were very slow during much of the time. With some body parts, they remained static for years. This was probably due to poor training habits, such as staying in the gym 2 hours or doing ridiculous amounts of cardio (as much as 2 hours in a row at moderate intensity). My training habits have improved a lot since then. When I improved my training habits, then I made muscle gains. If anything muscle growth and body fat tended to be inversly related. When I was making muscle gains, my body fat tended to drop, so my overall weight remained stable. Calories that would have been used as stored fat were being used to build/maintain muscle.

This is the first time I have done a bulk in the traditional sense, and am intentionally trying to gain weight (I have unintentionally gained weight with muscle at other times by following hunger.). I have increased my calories slightly above what I believe is the level necessary to maintain my weight. During 2003, I have changed many aspects of my training and diet based on information I have learned at this site and at other similar ones. I am hoping to gain about 0.5lb muscle per week while gaining very little fat, so I will not need to cut. I plan to weigh myself every week and get my body fat measured a couple times per month to track progress.

CBates
04-10-2003, 10:16 AM
I see. Well, your dieting methods are pretty interesting (with the pretty low fat and getting good results). In the past before discovering this web site I've always cuts on low fat diets (around 15-20g) and I've never had a problem reaching around 7-8% body fat. Now after learning all the 'importance' of fat in a diet, I've never been below 10% body fat since getting at least 30% of my calories from fat.

aka23
04-10-2003, 10:25 AM
Today's Training Log

Sleep
I slept approximately 4.5 hours last night. I used an over the counter sleeping aid last night. I suspect the lack of effectiveness is related to benzodiazepines being fat soluble. They remain effective for shorter periods in persons with lower body fats. I plan to avoid naps and sleeping aids tonight. Both can contribute to insomnia.

EDIT: I ended up taking a 1 hour nap.

Weights
Push Day
Dumbbell Flat Press -- 80x8*, 75x10*
Dumbbell Incline Press -- 65x6*, 60x8*
Dumbbell Flyes -- 55x6*, 50x8
Dumbbell Military Press -- 55x1*, 50x8*
Dumbbell Laterals -- 35x5*, 30x7
Skullcrushers -- 100x8*, 95x10*
Dumbbell Kickbacks -- 40x5*, 35x9*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight

I feel like I had excellent improvement in this workout. Good gains on everything but the laterals. I was able to do more reps last week in this exercise. The Dumbbell Military Press was a bit surprising. I can do only 1 rep with 55, but I can do 8 with 5 pounds lighter weights.

Cardio
Running/Elipctical Trainer, high intensity
I plan to start on the treadmill at 7.0mph, then increment by 0.5mph every 5 minutes until I reach 5 minutes at 9.0mph. I should end right on the threshold between aerobic and aneroboic exercises. I will then do 30 minutes on the eliptical trainer on a random setting. This is one of my most strenuous workouts. It probably burns more calories than any other and deplets my glycogen levels more than any other. It will be a good performance measure. I will edit this post and report how it goes.

EDIT: I felt more tired than usual during the running portion and had soreness in my calves. However, I reached a record distance in the eliptical trainer portion, breaking my old record by about 1%. I sweated a huge amount during this session, far more than usual. My clothes were soaked in sweat when I finished.

Diet 3200-3300 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, pollock fillet, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, canned salmon, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, peas, cantaloupe/watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Grapes
I need to get to the supermarket tonight. I am am out of poulrty, bananas, and skim milk. It also would good to get some more fruit variety.

Supplements
1g borage oil, 1g flax oil, 1g fish oil, 1 multivitamin/mineral

aka23
04-10-2003, 08:56 PM
I ate a 6oz can of Chicken of the Sea Pink Salmon as part of meal 3 tonight. The side of the container says it has 2.5 servings of 60 calories for a total of 2.5*60=150 calories. I track my foods at fiday.com . They say that a 6oz can of pink salmon has approximately 240 calories. The USDA database also says about 240 calories. I am wondering why there is such a difference. I imagine that Chicken of the Sea could be using some type of creative rounding which might get the total to 62*2.7~=170. Perhaps Chicken of the Sea packs a lot of water into their cans, so a larger portion of the 6oz can is water than in standard salmon. According to the can, there is about 5oz after the water is drained. Using fitday.com numbers, 5oz of drained has ~210 calories. I still cannot get the numbers to work out and am unsure which is the more accurate number to use. I have similar questions about canned tuna.

aka23
04-11-2003, 08:19 AM
Originally posted by CBates
Well, your dieting methods are pretty interesting (with the pretty low fat and getting good results). In the past before discovering this web site I've always cuts on low fat diets (around 15-20g) and I've never had a problem reaching around 7-8% body fat. Now after learning all the 'importance' of fat in a diet, I've never been below 10% body fat since getting at least 30% of my calories from fat.

15-20g is quite low. That is only about 160 calories from fat per day. I do not think I have eaten that little fat, but at times I have come close.

In my opinion, macronutrient percentages are not as critical to obtain lower body fats as many people make them out to be. I think a person can do a successful cut on a high carb/low fat diet or a low carb/mod-high fat diet. The page http://www.exrx.net/Bodybuilding/PreContestDiet.html has some outdated studies described pre contest diets. Most of the diets in their list had macronutrient percentages near 55% carb, 35% protein, 15% fat. Simarly atheletes in cardio type sports often eat low fat diets with even higher percentages of carbs and maintain low body fats all training season. It is my understanding that many of today's bodybuilders follow a different contest/cutting diet that involves eating little carbs, with periodic carb ups. For example the Mr. Olypia competitor at http://www.animalpak.com/cf/dieting/articles/precontest/precontest1.html describes a diet that involves eating 50g carb one day, 100g carb the next, 150g carb the next, then repeating the cycle. The competitor at http://www.animalpak.com/cf/dieting/articles/precontest/precontest2.html describes a diet involving 3 days without carbs and one day with cycle.

I think that the most critical aspects of losing body fat are calorie balance and activity/exercise. Calorie balance is an important factor, but is certainly is not the only one. People can lose fat while gaining weight, or increase their body fat while losing weight. Doing a good amount of cardio while continuing with weightlifting is beneficial for fat loss. Cardio helps regulate your appetite, increases your metabolism, helps maintain muscle (as opposed to dieting without cardio or weights), increases fat burning enzymes so you will be a better fat burner in the future, and changes the body's chemistry in ways that favor reduing body fat (effects insulin, adrenaline, cortisol, and endorphins). Weightlifting is important to help maintain muscle. More muscle increases metabolism and improves fat burning efficiency. Studies of overweight/untrained persons who do cardio and weightlifting often show that they simultaneously gain muscle and lose fat. This frequently occurs when in a positive calorie balance, a negative one, or when eating freely. Some example studies that found this result are listed at http://www.exrx.net/FatLoss.html .

There are plenty of other important factors. Body fat is often lower in cultures that consume lower fat diets with fiber rich whole grains are vegetables. However, when fat is replaced with carbs are of the sugar-rich white flour type than the results are very different and average body fat sometimes increases. Adjusting macronutrient percentages, entering ketosis, rotating/cycling carbs, rotating/cycling calories, optimizing hormones, ... all have an effect. But I do not think any of these things are necessary, and I think all have lesser effects than calorie balance and activity.

aka23
04-11-2003, 10:42 AM
Today's Training Log

Sleep
I slept approximately 4.5 hours last night with help from an over the counter sleeping aid. My goal is to average 8+ hours for the weekend. Without work I will have less sleep restrictions. I find that I am often able to sleep or nap after meal 1 and to a lesser extent after meal 3.

Weights
No weight training.

Cardio
Cycling -- Varying intensities, overall very low intensity, very long duration

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, orange, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, pear, a few peanuts
Meal 4 - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Banana
Supplements
2g flax oil, 1g fish oil

bradley
04-11-2003, 04:42 PM
Have you thought about sending the salmon manufacturer an e-mail and see what kind of response you get?


Most of the diets in their list had macronutrient percentages near 55% carb, 35% protein, 15% fat.

If you are very meticulous about what type of fat makes up that 15% then I have no doubt you could do well with those macro ratios. Seems as though the best way to go about is experiment with different ratios as each individual is different.

As far as you sleep troubles go, have you thought about trying some hot tea bedtime blends or something like that?

aka23
04-11-2003, 08:19 PM
Good idea about contacting the manufacturer. I cut and pasted my question and submitted using the online form at http://www.chickenofthesea.com/service.asp .

I do not drink teas. I only drink water and skim milk. I have tried a few of the common insomnia recommendations, such as getting up and doing something non-stimulating until you feel tired again. None of these methods have been successful. I think part of my problem is that when I cannot sleep, I think about not sleeping, which prevents me from sleeping. This cycle may have been triggered by day light savings. My new bed and furniture arrangement may have also contributed. I have an appointment with my doctor on Monday regarding my sleeping troubles. There is also a blind seller who is stopping by that day. I am thinking about getting new blinds that block out a larger portion of the light.

aka23
04-12-2003, 02:13 PM
Today's Training Log

Sleep
I slept approximately 8 hours last night with help from an over the counter sleeping aid. It might be more accurate to say I slept 5.5 hours, then took a 2.5 hour nap after Meal 1. With this much sleep (I slept several hours more today than I did on Monday-Friday), I expect that it will be quite difficult for me to fall asleep tonight without help from a sleeping aid. I am concerned that I am becoming too dependent on these sleeping aids. It is probably a matter of days before my body adapts to them, so they have little effect, and when I stop I will have rebound insomnia.

Weights
1/2 Body Day, emphasis on Machines
Chin-ups -- BWx17, BWx11
Seated Bicep Curl Machine -- 80x8*, 75x9*
Compound Row Machine -- 150x8*, 140x10*
Lat Pulldown in front -- 140x8*
Lat Pulldown behind neck -- 150x8*
Leg Curl Machine -- 110x8*, 100x10
Standing Calf Raise 260x13*, 270x9*
Hip Adductus (inner thigh) -- 140x15*
Ab Machine 150x21*, 160x15*, 150x19
Lower Back Extension -- ???x17*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight

Overall it was a good workout. I made a lot of personal bests and record weights. I struggled a lot with the chinups. I pushed myself hard to tie my previous record of 17, then prematurely stopped the second set. This was the only exercise that I did better last time.

The order of these exercise may seem unusual. There was a line for the lat pulldown machine, so I delayed it until the end of my upper body.

I am not positive I remember all the data correctly. Some of the 8's may have been 9's, or even 10's. I am uncertain about the weight of the lower back exercise. I know it was 10 more lbs than I did last week. I associate the weight by a distingusihing feature on one of the weight bars.

I was extremely sore during the hip adductus, so I stopped after one set. I am surprised that I made such good gains since this is the first time I have used the machine in 3 weeks. I suspect I have been working them during Monday's HIIT. My inner thighs usually feel sore after this exercise. My right leg was trembling during the lower back machine. The trembling may have been related to poor preworkout diet. It had been about 4 hours since I last ate.

Cardio
Cycling, medium intensity
I am not sure if I am going to do cycling at a fixed level or try a hill program. I have not done a hill program in years. I will edit this post and report how it goes.

EDIT: I spent the first half doing 2 interval programs with 1 min intervals. I spent the second half doing my usual fixed level workout. I struggled throgh the intervals and had near record performance on the fixed level. Like yesterday, I sweat an excessive amount. I am wonder if my increased sweating and sleeping difficulties could be related by something like anxiety, an overactive thyroid, hypothalamus, or serotinin balance issues.

Diet 3200-3300 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, red snaper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Grape Nuts with skim milk, succotash, cantaloupe/watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Banana
Supplements
1g flax oil, 2g fish oil

aka23
04-12-2003, 06:47 PM
I bought some Ivanko dumbbell handles today, like the ones that appear in the picture below:

http://www.rackbell.com/caps/images/pic_k1_.jpg

My plan was to remove the bolts at the end and instead use spring clips. With this setup, they should have been able to hold at least 6 10lb plates on either end. I was surprised to find that the dumbbell handles do not fit my standard plates. They are too big for my standards, but much too small for olympics. I wonder what type of weights they do use. I am going to try to return them tomorrow. I will ask the guys at the fitness store more about this.

aka23
04-13-2003, 01:46 PM
Today's Training Log

Sleep
I slept approximately 7 hours last night (slept 5 hours + 2 hour nap after meal 1) with help from a sleeping aid. My appointment with my doctor about my insomnia is tomorrow. I will report back what happens

Weights
1/2 Body Push, emphasis on Barbells+Machines
Flat Bench Press -- 195x6*, 185x8
Incline Bench Press -- 155x6*, 150x7
Pec Deck Fly -- 120x5*, 110x8 (did not fully complete last two)
Military Press -- 110x8*, 100x10? (maybe 9)*
Lateral Raise Machine 95x8*, 90x10? (maybe 9)*
Triceps Extension 85x9?*, 90x6?*
Inclined Leg Press 420x8*, 410x10*
Leg Extension 120x8?*, 115x10?*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight

Overall it was a good workout. The bench press was 10lb more than my previous record on the first set, and I tied my rep record on the second set. I guess I did not have much left for the other chest exercises. They could have been better. Good gains on the remaining exercises.

I am not positive I remember all the data correctly. When there was uncertainty I put a ?. I doubt I was any more than 1 rep off in any of my estimates.

Some attractive ladies were doing lunges in front of me, while I was on the bench press. I am not sure if this helped me or hurt me. I had trouble focusing, but it probably added some adreneline.

Cardio
Running, medium intensity
I plan to run about 7 miles today. I will probably do it on the treadmill. I might do it on the beach. I will edit this post and report how it goes.

EDIT: Running went well. It felt easy. I sweat a great deal, like during previous days.

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, peas, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Banana
Supplements
1g borage oil, 1g flax oil, 1g fish oil

aka23
04-13-2003, 06:25 PM
Weekly Goal Update
Weight -- 163.0lb (Measured on 4/13)
Body Fat -- Increasing?

My goal is to be 170lb and 5% body fat. This week my body weight increased 0.5lb to 163.0lb. My body fat was not measured. I suspect it is increasing because there is a bit of fat on my obliques that was not there a few weeks ago. Perhaps it is about 5%. I have attached a picture from a few weeks ago to this post, and a current pic to the next post for comparison. My quads look more cut than they did a few weeks ago, but I suspect this is due to increased muscle. I purchased a digital skin caliper from http://store.yahoo.com/bodyworks-nutrition/fattraccalac.html , so in future weeks I should have a more objective measure.

aka23
04-13-2003, 06:26 PM
Current picture for comparison.

Bi-2
Tr-2
Ca-2
Pe-3
Mi-3
Ab-4
Qu-4
Sp-5
Sb-8

bradley
04-14-2003, 03:13 AM
Some attractive ladies were doing lunges in front of me, while I was on the bench press. I am not sure if this helped me or hurt me. I had trouble focusing, but it probably added some adreneline.

:)

Best of luck at the doctor. Hope he/she can get it straightened out for you.

aka23
04-14-2003, 09:09 AM
Today's Training Log

Sleep
I slept approximately 4.5 hours last night with help from a sleeping aid.

Weights
No weight training. I may do some ab work later tonight.

Cardio
Cycling -- Very low intensity, very long duration

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, canned tuna, brown rice, 1 package green beans, pear, a few peanuts
Meal 4 - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, cantalope
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Grapes
Supplements
2g flax oil, 1g fish oil, 1 multivitamin/mineral (no iron)

ericg
04-14-2003, 09:45 AM
Originally posted by aka23
I ate a 6oz can of Chicken of the Sea Pink Salmon as part of meal 3 tonight. The side of the container says it has 2.5 servings of 60 calories for a total of 2.5*60=150 calories. I track my foods at fiday.com . They say that a 6oz can of pink salmon has approximately 240 calories. The USDA database also says about 240 calories. I am wondering why there is such a difference. I imagine that Chicken of the Sea could be using some type of creative rounding which might get the total to 62*2.7~=170. Perhaps Chicken of the Sea packs a lot of water into their cans, so a larger portion of the 6oz can is water than in standard salmon. According to the can, there is about 5oz after the water is drained. Using fitday.com numbers, 5oz of drained has ~210 calories. I still cannot get the numbers to work out and am unsure which is the more accurate number to use. I have similar questions about canned tuna.

I think it has to do with the water or oil that the fish is packed in - it may be higher than the manu lists.

BTW - your journal is great - I love the format. Nice workouts as well.

I noticed that you use standard plates and that you need some longer DB handles....

http://www.newyorkbarbells.com/im-0030.html

check these out.

aka23
04-14-2003, 02:40 PM
Originally posted by ericg
I noticed that you use standard plates and that you need some longer DB handles....

http://www.newyorkbarbells.com/im-0030.html

check these out.

Thanks for the link to the long dumbbell handles. Those are exactly what I am looking for. I will order a set later today.

The fitness store accepted a return on the long Ivanko handles I purchased on Saturday. They told me that the Ivanko handles are made extra thick, so the weights won't slide around. The handles are meant to be used on permanent dumbbells for which the weights are not changed. These extra thick bars are not compatable with my regular plates. They use special plates that have slightly larger holes than mine and are flatter than mine. I purchased 4 of these extra flat plates, so I could fit a bit of extra weight on my older handles. I wish I had known about the bars at http://www.newyorkbarbells.com/im-0030.html a couple days ago before I made this purchase. I suppose my new plates are not wasted money, since I will need extra plates for the longer handles that I plan to order.

aka23
04-14-2003, 08:19 PM
Originally posted by bradley
Best of luck at the doctor. Hope he/she can get it straightened out for you.

Unfortunately, it sounds like there are no easy fixes. My doctor prescribed some Restoril to be used on a temporary basis. He probably chose Restoril over the traditional Ambien because I wake up several times during the night. He recommends not using it more than a few days in a row to avoid negative side effects such as rebound insomnia. I will try some on Thursday night.

He gave me a pamphlet with some sleeping tips. The tips are identical to the ones that are listed at http://www.caminomedical.org/handouts/insomnia.html . In addition, he suggested seeing a psychiatrist to rule out anxiety issues, OCD, Asperger's Disorder, etc. I found a good website where users rate various medications, treatments, and share results at http://www.remedyfind.com/sym.asp?id=19 The website has information about a wide variety of health issues, not just insomnia.

aka23
04-15-2003, 09:24 AM
Today's Training Log

Sleep
I slept approximately 4 hours last night. I think this is a decent amount considering I did not use a sleeping aid, and I have used one for the past 4 nights. I was expecting some type of rebound effect.

Weights
Pull Day
Chin-ups -- BWx18*, BWx15
Bicep Curl with EZ-curl bar -- 95x8*, 90x9*
Dumbbell Concentration curls -- 45x6*, 40x10/9* (10 reps right, 9 reps left)
Dumbbell Rows -- 95x7*, 85x10*
Upright Rows -- 95x7*, 90x9*
Dumbbell Shrugs -- 190x8* , 170x16*

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record weight at a given number or reps

It was a good workout. I made personal bests on almost every set, but many of them were only one rep more than last week. Next week I will do chinups with some type of additional weight. Perhaps I will use a backpack or hold a dumbbell in my legs. I think my form is getting poor on the dumbbell rows. I am bringing them up toward the side of my stomache, rather than the edge of my body. I may reduce the weight next week, and work on form. It seems that each time I do dumbbell shrugs I am limited by the amount of time my left hand can hold the dumbell instead of the shrug. I may try barbell shrugs next week.

Cardio
HIIT, long intervals on treadmill
Last week I did 1 min intervals at 12mph and 7mph on the treadmill. This went very poorly, so I plan to drop things down a level today. I will either reduce speed or reduce the high/low ratio. I will edit this post and report how it goes.

EDIT: I started out at my with my usual 12mph/7mph then reduced the intensity as time went on. The workout looked something like below. I do not remember the exact numbers of each interval.

3 min -- warmup
1 min -- 7 mph
2 intervals -- 1 min 12 mph / 1 min 7mph
3 intervals -- 50 sec 12 mph / 70 sec 7 mph
5 intervals -- 50 sec 11 mph / 70 sec 7 mph
5 intervals -- 50 sec 10 mph / 70 sec 7 mph
2 min -- 7 mph
5 min -- cooldown

At each interval was able to get my heart rate in the desired range, and I did not feel awful at the end of the workout like during previous weeks. I plan to continue with this method in future workouts, slowly increasing the intensity as my fitness improves. I also am interested in getting a HR monitor in the near future to help with this type of workout.

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, orange, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, pear, a few peanuts
Meal 4 - Organic Oat Bran cereal with skim milk, baby lima beans mixed with corn (succotash), watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Grapes
Supplements
1g flax oil, 2g fish oil

ericg
04-15-2003, 10:21 AM
Nice session man!

How is that weight belt coming along? You order it yet?

aka23
04-15-2003, 02:07 PM
I have not ordered a weight belt yet. I have mixed feelings about using a weight belt to hold more than my body weight when doing chin-ups. A belt would quite helpful to attach plates with minimal interference for chin-ups and other exercises. The belt might assist me in other ways as well. However, I think it would draw unwanted attention to myself, and it would be a pain to carry it back and forth each time I went to the gym.

I am thinking about holding plates in a backpack when doing chin-ups at home, instead of a weight belt. I can probably find a backpack lying around, so this won't cost me any money and it will be available immediately. I will probably start using this setup next week. I doubt that I will take the backpack with me to the gym. Instead I will either continue doing high reps, try an extra wide grip, or do all of my chin-ups at home.

aka23
04-15-2003, 05:20 PM
Originally posted by ericg
I think it has to do with the water or oil that the fish is packed in - it may be higher than the manu lists.

Good idea about the water/oil packing. The water packing explains the canned tuna (not salmon) differences in nutritional information. When I compare drained Chicken of the Sea tuna to standard drained tuna I can get the numbers to work out, even though they do not work out when I compare the full can with water. I cannot get the numbers to work out for the canned salmon. There is another factor.


Originally posted by bradley
Have you thought about sending the salmon manufacturer an e-mail and see what kind of response you get?...

I just received an email response from Chicken of the Sea regarding the differences between the nutritional information on their cans and in fitday.com/USDA database. They wrote:

"The COS Skinless and Boneless Salmon style product is different from the Traditional style pink Salmon. The main differences are.

1) The S/B Salmon is cooked before caning while the Traditional Salmon is canned raw. A considerable amount of the natural fish oil drains out during the initial cooking process.

2) In the S/B Salmon, the skin and the dark meat portion is removed while in the Traditional Salmon, the entire fish is used. Additional amount of fish oil is lost when the skin and dark meat portions are removed.

If you need further assistance, you may contact FDA fishproduct department 888-723-336 or our Consumer Affairs line 800-456-1511"


So it sounds like Chicken of the Sea salmon has fewer calories per ounce than other canned salmon because they have fewer natural oils, and they remove the skin and dark meat portions. It follows that Chicken of the Sea salmon probably has fewer good omega 3 fats than other companies. Unfortunately this is the only brand that my supermarket carries in the 6oz can size I like.

bradley
04-16-2003, 03:19 AM
I would have never guessed that was the reason for the variations in the calorie content. Although the omega-3 contentent is probably lower the taste is probably somewhat better due to the company removing the dark meat.


It seems that each time I do dumbbell shrugs I am limited by the amount of time my left hand can hold the dumbell instead of the shrug. I may try barbell shrugs next week.

I agree, and try them using a mixed grip which should help.

Franjipani
04-16-2003, 04:09 AM
Congratulations on starting your journal. Your goals are very clear and concise....for that matter, so is your entire journal layout:thumbup:.

Hope you are getting enough sleep now...I don't know how you can survive on as little as you do:eek:.

aka23
04-16-2003, 09:26 AM
Originally posted by Franjipani
Congratulations on starting your journal. Your goals are very clear and concise....for that matter, so is your entire journal layout:thumbup:.

Hope you are getting enough sleep now...I don't know how you can survive on as little as you do:eek:.

Thanks for the compliments on the journal.

I am still only getting 4-5 hours of sleep on most weekdays. I plan is to use my new prescription sleeping medication (Restoril) on Thursday-Sunday nights and use no sleeping aid on Monday-Wednesday nights. I do not want to use the medication every day since it loses effectiveness as the body adapts, and to minimize negative effects such as addiction and rebound insomnia. In addition, the medication might make it difficult to wake up and perform my morning workouts, which are on Tuesday-Thursday. I have no idea how effective the medication will be.

I am pleasantly surprised that my lack of sleep has not been interfering with my workouts very much. I thought it might hinder recovery and prevent me from improving.

aka23
04-16-2003, 01:09 PM
Today's Training Log

Sleep
I slept approximately 4 hours last night without using sleeping aids.

EDIT: I took a 1 hour nap this evening, so my total sleep for the day is 5 hours.

Weights
Leg/Ab Day
Squats -- (warmup), 230x8*, 215x10*, 185x13*
Forward Lunges -- 105x10*
Crunches -- 20*, 20
Twisting Crunches -- 25*
Several Different Leg Raise Type Exercises -- 3 sets did not count reps

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record weight at a given number or reps

This was another good workout with personal bests on almost every set. I am continuing with the leg split I did last week (squats+lunges on Wed, leg curls+calve raise on Sat, leg press+leg extension on Sun). Some of the weights probably sound unusual for the squats. I added 2.5lb on each side to make 230, so I would exceed my previous maximum of 225. I probably should have gone higher. My cardiovascular system acted like it was still doing yesterday's HIIT during some of the sets. My heart rate raced to more than 75% MHR, and I was out of breath.

Cardio
Cycling, moderate intensity
I plan to do stationary cycling at a constant level. I will update this message later today and report how it went.

EDIT: Outstanding performance during this workout. I broke my record distance by a significant margin. I may need to increase the level next week.

Diet ~3300 calories
Meal 1 - Large bowl Shredded wheat with skim milk, red snapper fillet, small banana, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, pear, a few peanuts
Meal 4 - Grape Nuts with skim milk, baby lima beans mixed with corn (succotash), watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - SKIPPED
Supplements
1g borage oil, 1g flax oil, 1g fish oil

aka23
04-16-2003, 08:20 PM
The Accu-meausre skin callipers I ordered from http://store.yahoo.com/bodyworks-nutrition/fattraccalac.html recently arrived. I like how it gives an objective digital measure, instead of requiring users to read values from an analog monitor. I also like how it records measurements on the screen. This allows users to take measurements on hard to reach areas such as the back without external assistance. I do not like how its precision is limited to 1mm and how it is only programmed with the Jackson-Pollock 3-site formula (chest, triceps, abs; more detail below). In addition, the user interface is designed poorly. The measure has a good sized standard error of at least 3%. This error increases if the tester is unskilled. The body fat measures are consisitent, but may not be accurate. They may be consistently too high or too low. This consistency makes the device useful when used for tracking changes.

Last week I came across a training journal that began with body fat+skin calliper measures, and a link to an excellent website that described measuring techniques. I would like to visit that website and reread the measuring techniques, but I am unable to remember whos journal it was.

I mentioned above that the skin callipers are programmed with the JP-3 formula for converting measures to a body fat percent. This is one of many possible formulas. Some others are listed at http://www.abodybuilding.com/AntroCalc.html . The JP-3 formula works well for young persons with average body fat, but it works poorly for persons who have atypical levels of body fat. For this reason, the device is reporting ridiculously low body fat levels. I have tried other formulas, and they all seem to give different results. The results from some formulas are clearly too high and others are clearly too low. I have no idea what formula is best to use for very lean persons. I imagine there must be some type of standard.

fuzz
04-16-2003, 09:39 PM
aka: check http://www.wannabebigforums.com/showthread.php?s=&threadid=9926&postid=146512 .

aka23
04-17-2003, 08:28 AM
Fuzz,

The excel spreadsheet program you linked to is great. I like how it does all the calculations for you and prints the results of all the formulas, as well as median/average. The median and average is about what I expect. I will make a modified version of the spreadsheet later this week that depends on 8 skin folds (instead of 10) and uses all but the P-9 forumula. I do not like the P-9 because it requires measures on the lower back and calf. The lower back measure is uncomfortably close to my kidney and my skin is too tight on my calf to get a good measure. In addition, the P-9 is probably the least used of the 8 formulas in the spread sheet.

aka23
04-17-2003, 10:57 AM
Today's Training Log

Sleep
I slept approximately 3.5 hours last night without help from a sleeping aid. I will try to take a nap later today. I also plan to try my prescription sleeping medication for the first time tonight.

EDIT: I took a 2 hour nap. I slept more than I expected. When I woke up the pharmacy had closed, so I will not get a chance to pick up and try my medication until tomorrow. I'll have to stick to over the counter products tonight. In any case, the nap did a world of good. I feel great, and the DOMS in my legs is gone.

Weights
Push Day
Dumbbell Flat Press -- 85x6*, 80x8
Dumbbell Incline Press -- 65x8*, 60x9*
Dumbbell Military Press -- 55x5*, 50x9*
Dumbbell Flyes -- 55x8*, 50x10*
Dumbbell Laterals -- 35x6*, 30x8*
Skullcrushers -- 105x6*, 100x9*
Dumbbell Kickbacks -- 40x7*, 35x10*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight

This was a good workout. All sets were personal bests except for the second flat press, which was the same as last week.

Cardio
Running/Elipctical Trainer, high intensity
I plan to start on the treadmill at 7.0mph, then increment by 0.5mph every 5 minutes until I reach 5 minutes at 9.0mph. I should end right on the threshold between aerobic and aneroboic exercises. I will then do 30 minutes on the eliptical trainer on a random setting. My legs are still sore from yesterday's leg work, and I am feeling a bit tired. This may interfere with the workout. I will edit this post and report how it goes.

EDIT: I was struggling somewhat in this workout. Performance was average at best.

Diet 3300-3400 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, orange, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, peas, watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Grapes, 1/2 pollock fillet
Supplements
2g flax oil, 1g fish oil, 1 multivitamin/mineral

aka23
04-17-2003, 05:31 PM
I will make a modified version of the spreadsheet later this week that depends on 8 skin folds (instead of 10) and uses all but the P-9 forumula.

I have attached the the body fat calculation Excel spreadsheeet with my modfications. I removed the Parillo 9-site formula, the calf measure, and the lower back measure. It now takes 8 inputs -- Chest, Abdomen, Thigh, Triceps, Biceps, Subscapular, Suprailliac, and Axilla. It reports outputs from 7 body fat forumulas -- Jackson-Pollack 7-site, Jackson-Pollock 3-site, Pollock 3-site, Lohman 3-site, ?? 4-site, Forsythe-Sinning 4-site, and the Sloan 2-site. It also reports averages and medians values between the different formulas.

It is my understanding that the two Jackson-Pollock measures are the ones that are most frequently used. They work well for typical adults. They tend to be less accurate with very lean persons, very muscular persons, athletes, obese persons, young persons, old persons, or other special populations. I believe the Lohman formula is popular when measuring children and applies to atheltic persons as well. I think the Forsythe-Sinning equations was developed using athletes. I do not know which equations work best for bodybuilders.

I found it interesting to make small modifications, and see how it effected the various formulas. My body fat nearly dropped in half with the JP formulas, if I changed my age to a teen. Changing skin folds by a few mm can effect the outputs by quite significant amounts in some formulas, but have little/no effect in others.

aka23
04-18-2003, 09:21 AM
Today's Training Log

Sleep
I slept approximately 6.5 hours last night with help from an over the counter sleeping aid. This is the most that I have slept on a weekday since I started recording this journal.

Weights
No weight training. I am looking forward to tomorrow's weight session at the gym.

Cardio
Cycling -- Varying intensities, overall very low intensity, very long duration

Diet ~3300 calories
Meal 1 - Nature O's cereal with skim milk, Oatmeal, 1/2 red snapper fillet, a few grapes, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, red snapper fillet, watermelon, a few peanuts
Meal 3 - Large bowl oatmeal, canned tuna, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Apple, 1/2 pollock fillet I need to get to the supermarket. I was unable to have my usual breakfast because of no bananas and limited skim milk. After meal 3; I expect to be out of skim milk, out of all meats except canned tuna, and out of all fruits.

Supplements
1g flax oil, 2g fish oil

bradley
04-18-2003, 04:17 PM
I need to get to the supermarket. I was unable to have my usual breakfast because of no bananas and limited skim milk. After meal 3; I expect to be out of skim milk, out of all meats except canned tuna, and out of all fruits.

Do you purchase your fish fresh or frozen and how do you prepare it on average (grilling, baking, etc.)? Have you tried the presciption sleep aid yet?

aka23
04-18-2003, 11:32 PM
Originally posted by bradley
Do you purchase your fish fresh or frozen and how do you prepare it on average (grilling, baking, etc.)? Have you tried the presciption sleep aid yet?

I usually purchase inexpensive canned or frozen fish. I get tuna for 50 cents per can which works out to under $2 per lb, and I get frozen pollock for $2.00/lb-$2.50/lb. I sometimes buy fresh fish when there is a good sale.

I cook fish and almost all my foods in the microwave. I own three microwaves, so I can simulateneously cook the meat, the oatmeal, and the vegetables in meal 3. I have found that frozen fish comes out particularly well in the microwave, especially when the portion sizes are small.

I was not able to try out my presciption sleeping medication last night because I overslept during my nap. When I woke up the pharmacy was closed. I picked up the medication earlier this evening, and will take it for the first time tonight.

aka23
04-19-2003, 01:06 PM
Today's Training Log

Sleep
I slept approximately 8.5 hours last night with help from a prescription sleeping aid. It might be more accurate to say I slept 7 hours, then took a 1.5 hour nap after Meal 1. I think this is the largest total since I started recording this log.

Weights
1/2 Body Day, emphasis on Machines
Chin-ups -- BWx17
Seated Bicep Curl Machine -- 85x8*, 80x9*
Lat Pulldown in front -- 150x7*C
Lat Pulldown behind neck -- 160x7*
Compound Row Machine -- 160x7*, 150x10*C
Leg Curl Machine -- 110x9*, 100x11*
Hip Adductus (inner thigh) -- 150x15*
Standing Calf Raise -- 280x10*, 290x8*
Ab Machine -- 160x19*, 170x9*, 160x15
Lower Back Extension -- 190x15*

Bold = Largest weight ever used for given exercise
* = Personal Best -- Record number of reps at a given weight
C = Cheat -- Did not have full range of motion on final one or two reps

This was a good workout. Nearly all the sets were personal bests, and I did well with a lot of record maximum weights. I have been making little progress with the chin-ups in recent weeks. When I do them again on Tuesday, I will try with 20lb of weight added to my BW. The poor progress may also be related to poor warmup. I have noticed that I often have poor performance on which ever exercise I do first. My right leg was trembling again during the lower back machine. The trembling was quite severe, much more so than last week. It also ocurred while stepping out of my car when returning home.

My gym is located across the street from a hospital that performs abortions. Today there was a small group of protesters at all corners of the intersection holding pictures of bloody fetuses similar to the one at http://www.priestsforlife.org/resources/photosassorted/images/abortedbaby05.jpg

Cardio
Cycling, medium intensity
I am not sure if I am going to do cycling at a fixed level or a mixture of hills and fixed level, like last week. I will edit this post and report how it goes.

EDIT: I did a hill program with 60 second intervals, followed by a hill program with 90 second intervals, followed by some cycling at my usual fixed level. Perfomance was very good. The intervals felt much easier than last week.

Diet 3200-3300 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, pollock fillet, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, canned tuna, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Grape Nuts with skim milk, succotash, orange
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - SKIPPED
Supplements
1g borage oil, 1g flax oil, 1g fish oil

bradley
04-19-2003, 04:47 PM
Do you think performing the bicep curls before lat pulldowns had any affect on your strength in that exercise?

The abortion clinic protest does not sound like something I would want to see, seeing as how that picture was somewhat grotesque. I would assume this is a common occurrence at the clinic?

aka23
04-19-2003, 09:23 PM
Originally posted by bradley
Do you think performing the bicep curls before lat pulldowns had any affect on your strength in that exercise?

It may have. My lats would have had more time to recover after the chin-ups, but my biceps may have been worn out. I doubt that the bicep effect was large since I do lat pulldowns with a wide overhand grip. Next week, I will try to do the pulldowns after chin-ups. This seems like a more logical order since they stress similar muscles. You may be wondering why I can do 17 chin-ups, but am struggling to get just 7 pulldowns with my body weight. It probably is related to using a wide grip on the pulldowns and a narrow grip on the chin-ups. I also do not swing my back during the pulldowns (like most guys at the gym do), so it may be a more focussed movement. A third factor is the friction in the older pulldown machine.


The abortion clinic protest does not sound like something I would want to see, seeing as how that picture was somewhat grotesque. I would assume this is a common occurrence at the clinic?

I also do not like seeing the pictures. I do not feel strongly one way or the other about abortion, but I am bothered when people try to force their opinions on to me. I used to see protestors there almost every weekend. I do not recall seeing them very often this year. Perhaps they spend more time outside during the warmer weather months.

PowerManDL
04-19-2003, 09:49 PM
Dude, if the hippies block the flow of traffic, just run over them.

And if they don't, its your civic duty to either snipe them with a high-powered rifle or spray them with automatic fire.

Its your decision.

rookiebldr
04-19-2003, 10:07 PM
Nice journal aka23. That spreadsheet is same one that I use. The difference in bf due to age was very unsettling when I first used it.

aka23
04-20-2003, 03:50 AM
Originally posted by PowerManDL
Dude, if the hippies block the flow of traffic, just run over them.

And if they don't, its your civic duty to either snipe them with a high-powered rifle or spray them with automatic fire.

Its your decision.

I have seen videos of protesters blocking cars from entering abortion facilities and shouting rude comments at drivers. The protesters near my gym look more peaceful. I have not seen them block the flow of traffic. They just stand on all four corners of the intersection holding signs. It might be awkward to avoid them, if I was on foot.

aka23
04-20-2003, 04:02 AM
Originally posted by rookiebldr
Nice journal aka23. That spreadsheet is same one that I use. The difference in bf due to age was very unsettling when I first used it.

Thanks for the compliments of the journal. I also have noticed that four of the formulas have a heavy dependence on age. I have read that in older persons, the age-dependent formulas better account for internal fat stores, while the non-age-dependent formulas better reflect appearance. In younger persons, such as teenagers, the age-dependent formulas often give unrealistically low results. I like how the spreadsheet lets you compare results from several different methods. Once I learn more about which formulas work well for different populations, I will add this into the spreadsheet so that it averages from useful formulas, and ignores the invalid ones.

aka23
04-20-2003, 01:09 PM
Today's Training Log

Sleep
I slept approximately 7 hours last night (slept 6 hours + 1 hour nap after meal 1) with help from my sleeeping medication. I had an interesting dream in which I knew that I was dreaming, I could control over what was happening in the dream for the most part, and I could wake up when I chose. I wonder if this was related to the medication.

Weights
1/2 Body Push
Flat Bench Press -- 195x6, 175x8
Incline Bench Press -- 155x7*, 150x8.5*
Pec Deck Fly -- 120x7*, 110x8*
Military Press Machine -- 140x10*, 150x7*
Lateral Raise Machine -- 100x8*, 95x10*
Triceps Extension -- 90x7*, 85x10*
Inclined Leg Press 430x8*, 410x12*
Leg Extension 125x8*, 120x10*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight

All the sets were personal bests except for the flat bench press. I will try a different bench press routine next week and will discuss this in more detail in a separate post. This is the first time I have used the military press machine in 3 or 4 weeks. I was surprised that I was able to go so far above my previous maximum.

Cardio
Running, medium intensity
I plan to run about 7 miles on the treadmill today. I would like to do this workout on the beach, instead of the treadmill, more often. Perhaps I will try the beach next week. My biggest problems with beach running are I need to finish the workout before sundown; It is crowded at the beach; I may get stranded if something goes wrong; And I dislike the taste of salt in my mouth when runninng.

EDIT: The workout felt easy. My calves were a bit sore.

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, pollock fillet, orange, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, 1 package peas, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Grapes
Supplements
2g flax oil, 1g fish oil, 1 multivitamin/mineral (no iron)

PowerManDL
04-20-2003, 01:30 PM
Originally posted by aka23


I have seen videos of protesters blocking cars from entering abortion facilities and shouting rude comments at drivers. The protesters near my gym look more peaceful. I have not seen them block the flow of traffic. They just stand on all four corners of the intersection holding signs. It might be awkward to avoid them, if I was on foot.

Yeah, I hear ya. That's when a good pair of brass knuckles really comes in handy.

You can only punch so many hippies before your knuckles get sore.

aka23
04-20-2003, 03:37 PM
I will try a different bench press routine next week and will discuss this in more detail in a separate post.

My flat bench press was awful in today's workout. I made no gains on the first set, and lost a good amount on the second set. I am going to try something different next week that will hopefully result in better gains. I think the two most likely causes of my lack of gains are poor warmup and overtraining.

It seems like I have poor performance on whatever exercise I do first -- both the chin-ups and the bench press. This may occur because my body is not properly warmed up and is not in lifting mode. Some possible alternatives are:

1. Do a warmup set. Starting out at my max weight on a large muscle group is probably a bad idea. I could try doing a warmup set of 135x15 or something similar.

2. I could try doing my legs before the bench press. I seem to gain easily on the legs, and switching the order would allow me to get warmed up and get in lifting mode.

Another possiblity is overtraining. I work most body parts twice a week. This is a heavy schedule, but I have been making good gains on almost all body parts. Perhaps the large muscles used in flat bench require more resting time than others. I might try skipping this exercise and seeing if I get improved perfomance. Some options are:

3. Skip flat dumbbell press on this Thursday's workout. Flat dumbbell press and flat bench press use a similar motion. Three days is not allowing much recovery time from dumbbell to bench press. I can check if I have improved performance in next Sunday's workout.

4. Skip bench press next week and continue with the dumbbell presses on Thursday. I have been improving performance on the dumbbells, but my bench press is not. It might make more sense to take a break from the exercise that is not improving and stick with the exercise that is improving. In addition, my Sunday workout has significantly more sets than my Thursday workout. This would give me a full week of recovery between dumbbell presses. I would not get a chance to test my bench press for improved perfomance for at least two weeks.

I am still undecided about which option(s) is/are the best strategy.

aka23
04-20-2003, 09:25 PM
Weekly Goal Update

Weight -- 164.0lb (+ 1.0lb)

Median Body Fat -- 4.1% (no change)
Lowest Formula -- 2.6% (JP-3, chest, abdomen, thigh)
Highest Formula -- 4.8% (L-3, triceps, abdomen, subscapular) & (FS-4, triceps, axilla, abdomen, subscapular)

My goal is to be 170lb and 5% body fat. This week my body weight increased 1.0lb to 164.0lb. I measured my body fat on Tuesday when my skin callipers arrived, and am comparing it to my measurements today. The body fat value listed above is the median value of the seven skin calliper formulas in the spreadsheet I attached to an earlier post. The full results are listed below. There is a current picture attached to this post. The blue light in front of my face is the flash.

Skinfold Measures
Biceps -- 2 mm
Triceps -- 2 mm
Chest -- 3 mm
Axilla -- 3 mm
Abdomen -- 4 mm
Thigh -- 4 mm
Suprailliac -- 5 mm
Subscapular -- 8 mm (do not trust this measure, due to awkward location)

aka23
04-21-2003, 09:23 AM
Today's Training Log

Sleep
I slept approximately 5.5 hours last night with help from an over the counter sleeping aid. When I had trouble sleeping, I tried getting out of bed and doing something relaxing, instead of staying awake in bed. This approach was successful.

Weights
No weight training. I may do some ab work later tonight. I am looking forward to my pull day tomorrow, and trying weighted chin-ups + barbell shrugs for the first time.

Cardio
Cycling -- Very low intensity, very long duration

Diet ~3300 calories?
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, orange, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - SKIPPED
Supplements
1g flax oil, 2g fish oil

RG570
04-21-2003, 05:51 PM
do you have legs?

aka23
04-21-2003, 08:31 PM
Originally posted by RG570
do you have legs?

I took that picture by photographing the reflection in my bathroom mirror. I cut off the bottom of the photo (and my legs) so that my messy bathroom counter would not appear in the photo.

aka23
04-22-2003, 09:23 AM
Today's Training Log

Sleep
I slept approximately 5.5 hours last night without using sleeping aids.

Weights
Pull Day
Doorway Width Chin-ups -- BW+20 x 8*, BW+15 x 9
Handle Grip Chin-ups -- BW+25 x 7*
Bicep Curl with EZ-curl bar -- 100x7*, 95x9*
Dumbbell Concentration curls -- 45x7*, 40x11/10* (11 reps right, 10 reps left)
Dumbbell Rows -- EDIT: WEIGHTS REMOVED DUE TO ERROR: ??x10*, ??x8*
Upright Rows -- 100x7*, 95x8.5*
Dumbbell Shrugs -- 184x11* , 194x10*

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record maximum weight

Nearly all sets were personal bests or record maximum weights. However, most gains were just 1 rep or a couple lbs over last week.

I am trying a new chin-up workout. I am reducing chin-ups to once per week, and will only do weighted chin-ups. I am planning to use a variety of grips. Today I did two sets with a doorway width grip and one set gripping the handles on front. I started using my new extra long dumbbells today. They weight about 2lb more than my regular length handles, which explains the +2lb weights. I miscalculated how much weight I was using during the dumbbell rows. (EDIT: REMOVED) I was wondering why the exercise felt so easy. I know I said I was going to try barbell shrugs, but I did dumbbell shrugs instead to test out my new handles. The new dumbbell handles are easier to grip than my old ones, so I no longer have grip problems on shrugs. I might take a picture of the two handles to make this more clear.

Cardio
HIIT, long intervals on treadmill
I plan to do a similar workout out to last week, beginning at 12mph/7mph , then reducing intensity as time goes on. I will edit this post and list the workout in more detail later today.

EDIT: My workout is listed below:
3 min -- warmup
1 min -- 6.0mph
2 intervals -- 60 sec 12.0mph / 60 sec 7.0mph
2 intervals -- 50 sec 12.0mph / 70 sec 7.0mph
3 intervals -- 50 sec 11.5mph / 70 sec 7.0mph
3 intervals -- 50 sec 11.0mph / 70 sec 7.0mph
3 intervals -- 50 sec 10.5mph / 70 sec 7.0mph
2 intervals -- 50 sec 10.0mph / 70 sec 7.0mph
2 min -- 6.0mph
4 min -- cooldown

This workout felt much easier than it did last week. I was tempted to continue for more intervals and stay at the 11mph interval intensity. I instead decided to do my usual workout because my calves were sore and I wanted to avoid overtraining.

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, banana?
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, pear
Meal 4 - Organic Oat Bran cereal with skim milk, baby lima beans mixed with corn (succotash), cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Grapes
Supplements
1.3g borage oil, 2g flax oil, 2g fish oil

I am just about out of peanuts and can not go to the supermarket until Wednesday. I am substituting EFA supplements for the missing peanuts. When I go to the supermarket, I plan to try a new type of nut or seed.

Alke
04-22-2003, 03:47 PM
nice pics man! Definitely some awesome cuts on you right now.

Workout looks solid, and good luck with those chins!!!! I'm a believer in chins working wonders to improve ones physique, I do them twice a week, once overhand for back and later underhand when I do arms.

Keep up the good work!!!!

aka23
04-22-2003, 08:44 PM
Kenn,

Thanks for the compliments on the picture. I think that one came out particularly well.

I agree that chin-ups are an excellent compound exercise. I am surprised that so few people at my gym do them. Up until this week, I did chin-ups twice per week. Progress has been slow with this exercise, so I started a new routine this week that involves doing them once per week. I also started using more than my bodyweight by wearing a weighted backpack.

rookiebldr
04-22-2003, 10:04 PM
I just saw your picture, it rocks. Very well done on the cuts. You would definitely have room for a bulk. lol, we are about the same weight, except I have about 10% extra bf. :(

aka23
04-23-2003, 03:34 AM
rookiebldr,

Thanks for the kind words. I am trying to do a slow, controlled bulk in which I gain about 0.5lb per week of muscle along with little additional fat. I am hoping to maintain a body fat near 5% throughout the bulk to 170lb. Weight and BF measures during future weeks will indicate how successful I am at these goals.

aka23
04-23-2003, 09:18 AM
Today's Training Log

Sleep
I slept approximately 1.5 hours (not a misprint) last night without using sleeping aids. This is probably the least amount I have slept in years. I think yesterday's interval training was a prime factor in my insomnia. I had extreme DOMS in my legs and had a very elevated metabolism. In addition, I may have been overtraining.

This amount of sleep is unacceptable. I plan to try to take a nap after work today, and I am going to use my prescription sleeeping medication tonight to increase my chances of a good sleep. I do not feel tired yet, but I have noticed a few odd occurrences that are probably related to my lack of sleep. This includes feeling winded after walking up a flight of stairs and having periods of a couple seconds where I remain stationary and do not think about anything.

EDIT: I took a 2 hour nap and felt great afterwards, resulting in an outstanding cardio performance.

Weights
Leg/Ab Day
Squats -- (warmup set), 235x8*, 215x11*
Forward Lunges -- 110x10*
Crunches -- BW+5 x 15*, BW+5x15
Twisting Crunches -- BW+10 x 15*
Leg Raise Type Exercises -- BW+25 x 15* , several other types and sets

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record weight at a given number or reps

I increased both the squat and lunges 5lb above my previous max, and tried weighted crunches for the first time in years. I was struggling somewhat with the squats. I put all I had into the final rep of the second set. The lunges felt easy. I also tested a couple reps of well below parallel squats with 205lb to gauge how much weight I could do. I think I will try this style of squats next week. I plan to adjust my split so that I no longer work legs on the morning after interval training.

Cardio
Cycling, moderate intensity
I plan to do stationary cycling at a constant level. I will update this message later today and report how it went.

EDIT: I broke my distance (performance) record in this workout, while keeping my heart rate in the usual range. I think my increased leg strength is benefiting my cycling.

Diet 3400-3500 calories
Meal 1 - Large bowl Shredded wheat with skim milk, red snapper fillet, small banana, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small chicken breast, orange
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, pear, a few peanuts
Meal 4 - Grape Nuts with skim milk, baby lima beans mixed with corn (succotash), cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Oatmeal, red snapper fillet
Snack 3 - BananaI expect there to be more snacks and more calories than usual because I was awake for a longer portion of the day.

Supplements
1.3g borage oil, 2g flax oil, 2g fish oil

I increased the EFA's to make up for the missing peanuts. I am out of nuts, and plan to pick up some at Henry's later today. I plan to try a new type of nut/seed that I have not eaten before.

fuzz
04-23-2003, 01:07 PM
aka23: where do you work? do your sleep problems effect your job at all?

aka23
04-23-2003, 09:43 PM
I work as an engineer in digital communications. I spend most of my time solving problems and creating hardware code using computers. I do not interact with customers and for the most part I work by myself.

My sleep problems do not have a large effect on my job because when I have trouble sleeping, I am still alert and my mind is still racing. I have not noticed significant performance problems, although I might be more likely to make errors.

Having said that, today was different, probably because I slept so much less than normal. There was a window between 3:00PM and 4:30PM in which my lack of sleep hit me like a ton of bricks. All of a sudden I felt very tired. It was a challenge to stay focused and even to sit up straight. I came close to going home early, but I instead decided to stick it out. At about 4:30, I felt wide awake and alert again.

GhettoSmurf
04-24-2003, 06:07 AM
nice job with the workout and all of the PR's!

about the being tired issue, the same thing sometimes happens to me while im in school. there could be a period of an hour or so where i am totally out-of-it, and could fall asleep at any moment, but then suddenly just sort of snap out of it and im wide-awake with loads of energy again. I dunno, maybe school/work just has that effect on people.

fuzz
04-24-2003, 07:39 AM
aka: Have you thought of reducing your activity level and seeing if that helps your sleep? Insomnia is a classic symptom of overtraining.

aka23
04-24-2003, 09:36 AM
Originally posted by fuzz
aka: Have you thought of reducing your activity level and seeing if that helps your sleep? Insomnia is a classic symptom of overtraining.

My training may be related to my sleeping problems, especially since I do cardio in the evening. However, I am only displaying 1 of the 10 signs of overtraining listed in the article at http://www.nadia-alterio-lemmon.com/articles-over-training.html . I have been making personal bests on almost all of my sets when lifting, and my cardio performance has been making good improvements as well.

I really love to workout. Most people probably look forward to taking a break on their rest days. I hate having to take days off. On my days off, I am looking forward to tomorrow's workout. I would lift every day and increase my cardio to greater intensities/durations, if my body could handle it. I would rather have an increased risk of sleeping difficulties than cut back on my training. If I do display more symptoms of overtraining or if my performance no longer improves, then I will cut back on my training.

aka23
04-24-2003, 10:40 AM
Originally posted by GhettoSmurf
nice job with the workout and all of the PR's!

about the being tired issue, the same thing sometimes happens to me while im in school. there could be a period of an hour or so where i am totally out-of-it, and could fall asleep at any moment, but then suddenly just sort of snap out of it and im wide-awake with loads of energy again. I dunno, maybe school/work just has that effect on people.

Thanks for the compliments on the PR's. I have also sometimes felt tired during classes at school/college. For me, it was closely related to me finding the classes boring. In some cases diet can also be related. The lethargic feeling that often follows large meals or meals that contain a lot of high GI carbs can make people feel sleepy. I almost never have this problem at work. Yesterday was a special case because I slept such a small amount.

aka23
04-24-2003, 02:07 PM
Today's Training Log

Sleep
I slept approximately 5.5 hours last night using Restoril (prescription sleeping aid).

EDIT: I took a 1 hour nap after meal 3, so my total sleep for the day is 6.5 hours.

Weights
Push Day
Dumbbell Flat Press -- (warmup), 85x7*, 80x9*
Dumbbell Incline Press -- 70x5*, 65x9*
Dumbbell Flyes -- 60x7*, 55x10*
Dumbbell Military Press -- 55x7*, 50x10*
Dumbbell Laterals -- 35x8*, 30x10*
Skullcrushers -- 105x8*, 100x10*
Dumbbell Kickbacks -- 45x6*, 40x9*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight

I feel good about this workout. All sets were personal bests except for the warmup DB press. Most sets were 2 reps above last week or record maximums. The DB presses are lagging a bit behind. The flat DB was one rep above last week on both sets.

It was convenient to have the first five exercises all use dumbbells and decending weights. This saved time changing weights between exercises. Even so, this workout took more than an hour to do 15 sets. I may be resting for too long between sets. My pecs and arms were trembling a bit by the last set.

Cardio
Running/Elipctical Trainer, high intensity
I plan to start on the treadmill at 7.0mph, then increment by 0.5mph every 5 minutes until I reach 5 minutes at 9.0mph. I should end right on the threshold between aerobic and aneroboic exercises. I will then do 30 minutes on the eliptical trainer on a random setting. I am going to try out my new HR monitor on this workout. I will edit this post and report how it goes.

EDIT: Performance was excellent during the running portion. 9.0 mph feels much easier than it used to, probably because of my HIIT training. I think I will up the range to end at 9.5mph next week. The eliptical trainer portion was within 2% of my distance record.

Diet 3300-3400 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, peas, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts/walnut
Snack 2 - Grapes/orange, 1/2 snapper filletI tried out a walnut for the first time during snack 1. It was one of the most horrible tasting things I can remember eating. Perhaps it would taste better cooked, or maybe I was eating the wrong part. I just cracked open a raw nut and ate the black part.

Supplements
2g flax oil, 1g fish oil, 1 multivitamin/mineral (no iron)

aka23
04-25-2003, 12:04 AM
I received my Ultima Heart Rate monitor today and just tried it out for the first time. I must have looked odd at the gym wearing the Ultima HR watch on my left hand, a wrist remote watch for the TV on my right hand, and a radio around my bicep.

The Ultima is an outstanding product. It can store 1600 heart rate samples at recording intervals varying from 5 seconds to 2 minutes. There are lots of feature that I am trying out, such as interval training modes, alarms when HR is outside of desired range, and PC downloads + HR analysis. There is a picture of the watch portion below:

http://www.buychoice.com/products/cardiosport/ultima_1.jpg

I uploaded a graph of my HR in today's cardio workout and have attached it to the post. The first 30 minutes of the workout has many points that do not fit with the desired HR. The reason for this is that I had the chest band on too loosely, so it bounced around when I was running and caused poor readings. Next time I will set it to record the average over longer recording periods to avoid this problem. I only had it set for recordings every 5 seconds during this workout. I may also use the chest strap gel to improve readings. Even with the poor readings, you can see the general trend of a rising HR as I increased speed on the treadmill. I am not sure why my HR was so high between 4 min and 8 min. It may have to do with not being properly warmed up. The HR looks steady for the second half of the workout because I was on the eliptical trainer and the chest band was no longer bouncing around. The dip in heart rate between the first and second half occurred because I was switching machines from the treadmill to the eliptical trainer.

I plan to use this monitor in all my cardio workouts for the next week and some of weight workouts too. It is also should interesting to record my heart rate at other times during the day, such as while sleeping or eating.

aka23
04-25-2003, 09:25 AM
Today's Training Log

Sleep
I slept approximately 4.5 hours last night using Restoril (prescription sleeping medication). I have found that when I take Restoril, I am much more likely to remember my dreams. I have learned that I have a recurring dream that takes place in college. I woke up several different times during the night. Immediately after waking, I was unsure which was reality since in I was getting out of bed and waking in one of my dreams.

EDIT: I took a 1 hour nap, so my total for the day is 5.5 hours of sleep.

Weights
No weight today training. I am looking forward to tomorrow's pull day at the gym. I think I am going to try a new order, a different type of row, and maybe try SL deadlifts for the first time. I have never seen anyone do SL deadlifts at my gym before, so I am concerned that I may stand out.

Cardio
Cycling -- Very low intensity, very long duration

EDIT: I had a chance to use my heart rate monitor during this exercise. I was suprised just how low intesity this exercise was. My average HR was under 100 and my max HR for the exercise was only ~120.

Diet 3200-3300 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - SKIPPED
Supplements
1.3g borage oil, 1g flax oil, 1g fish oil

carolinagirl
04-25-2003, 11:11 AM
Originally posted by aka23
I have never seen anyone do SL deadlifts at my gym before, so I am concerned that I may stand out.


And what, sir, is wrong with that?

PowerManDL
04-25-2003, 11:13 AM
Dude, totally stand out.

And if anybody looks at you funny, punch them in the ****ing face.

WillKuenzel
04-25-2003, 11:14 AM
I get stared at all the time. At first I thought it was my unimaginably good looks but then I looked in the mirror and realized that wasn't it.

The stuff that works is a bit "unorthodox" to today's so-called trainers. If you do stand out it'll be a good thing. Maybe you can spread the knowledge of old school goodness to those that are less fortunate.

carolinagirl
04-25-2003, 11:17 AM
Originally posted by PowerManDL
Dude, totally stand out.

And if anybody looks at you funny, punch them in the ****ing face.


Yeah. That's what I do, too., PMan.



HY prefers a shot to the face with a 45, though.


Each to his own.

PowerManDL
04-25-2003, 11:21 AM
Its five-knuckle justice for me, baby.

WillKuenzel
04-25-2003, 11:21 AM
A roll of quarters tucked in there can add a little bit too.

carolinagirl
04-25-2003, 11:23 AM
I prefer fully automatic lead justice, myself.




But then, I'm a girl.

PowerManDL
04-25-2003, 11:24 AM
Well yeah, but if I brought the Bushmaster in the gym with me, I'd *really* get stared at.

carolinagirl
04-25-2003, 11:34 AM
But the dildos would stay out of your way.

aka23
04-25-2003, 04:37 PM
Originally posted by carolinagirl
And what, sir, is wrong with that?

Originally posted by PowerManDL
Dude, totally stand out.

And if anybody looks at you funny, punch them in the ****ing face.

I am uncomfortable being the center of attention with all eyes focused on me. Oral presentations were a nightmare for me in school. That same attitude sometimes carries over to my workouts in the gym.

In any case, you have convinced me. I am going to try SLDL's tommorow. This will be my first time doing any sort of deadlift exercise. I won't be punching anyone in the face, but I might end up ignoring some people.

GhettoSmurf
04-25-2003, 04:40 PM
nah, dont worry about what other people think about you doing SLDL's. think of it this way, maybe other people will start DOING them! and then you would be considered the man who brought SLDL's to your gym! :D

mixta
04-26-2003, 07:29 AM
nah, dont worry about what other people think about you doing SLDL's. think of it this way, maybe other people will start DOING them! and then you would be considered the man who brought SLDL's to your gym!

GhettoSmurf is right there, others will start doing them too. I know how you feel though about others looking and stuff like that. Just go for it and ignore the others, good luck with your goals!

PowerManDL
04-26-2003, 09:28 AM
Dude, its totally different than an oral presentation. I hate that **** to, but its a different ballgame when you're /pwning all the gym-losers.

/PWN!!!!

aka23
04-26-2003, 01:12 PM
Today's Training Log

Sleep
I slept approximately 6 hours last night, then took a 2.5 hour nap after Meal 1. I used a generic OTC sleeping aid similar to Unisol. The active ingredient was 25mg doxylamine succinate.

Weights
1/2 Body Pull Day
WG Front Lat Pulldown -- 160x6*
WG Rear Lat Pulldown -- 170x6*, 160x9*
Compound Row -- 170x6*, 160x8.5*
Hammer Low Row -- 110x13*, 130x8*
Bicep Curl Machine -- 90x8*, 85x9*
Straight Leg Deadlift -- 155x13N, 205x4.5N
Leg Curl -- 120x5*, 110x9
Standing Calf Raise -- 300x9*
Hip Adductus (inner thigh) -- 160x15*
Ab Machine -- 180x10*, 170x13*, 160x20*

Bold = Largest weight ever used for given exercise
* = Personal Best -- Record number of reps at a given weight
N = New Exercise -- No basis for personal best comparison

I am very happy with my performance in this workout. Nearly all sets were personal bests or record maximums. I had excellent gains on everything but the leg curl. I added 30lb to my max for the low row, 5lb to my max on the bicep curl, and 10lb to my max on everything else except for the SLDL, which was a new exercise. I removed the chin-ups from this workout since I was making little progress. I will now only do weighted chin-ups on Tuesday's workout.

This was the first time I have used the low row machine in about a month, so I am surprised I had such good gains. I guess I have been building the back muscles used in the low row through other exercises. Staring was not a problem during the SLDL. I had no idea how much weight to use, which explains why I did 13 and 4.5 reps. My lower back was the limiting factor during this exercise. I think this exercise took a lot out of me and caused poor performance during the leg curl. I had no gains on the second set. My calfs were quite sore after the leg curl, so I only did one set on the standing calf raise machine.

I became somewhat annoyed while waiting for the bicep curl machine. The guy using it did at least 4 sets of 20 with an odd form, and he stopped for a long conversation between one of the sets. I ended up working in, between his sets.

Cardio
Cycling, medium intensity
I plan to do two hill programs (interval training) followed by some cycling at a fixed level. I am going to use my HR monitor during this exercise. It should be interesting to see how high my HR gets during the hills. I will edit this post and report how it goes.

EDIT: Perfomance was good during this workout. It felt significantly easier than last week.

Diet ~3400 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Grape Nuts with skim milk, succotash, orange
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Leftover fruit
Supplements
1g flax oil, 2g fish oil

GhettoSmurf
04-26-2003, 01:57 PM
i see you tried the SLDL's, how'd it go?

aka23
04-26-2003, 05:31 PM
Originally posted by GhettoSmurf
i see you tried the SLDL's, how'd it go?

All things considered, it went well. I found it a bit awkward to slide the weights on and off the bar while it was resting on the floor. I was aiming for a set of about 8 reps and instead did one at 13 reps and one at 4.5 reps. Next time around I will have a better idea of how much weight to use. I think I will substitute the lower back machine + leg curls next week and only do SLDLs once or twice per month.

My concerns about being stared at were unwarranted. If people were staring at me, I did not notice. I instead focused on lifting the weights. You may have been right about people imitating me and starting to do SLDLs. Less than 20 minutes after I finished, a trainer was showing a girl how to do something similar to SLDLs in which a bar with no weights was lowered down to the knees and back up. This looked similar to the poor form I was using at the end of the second set. It may have just been a coincidence, or the trainer may have become inspired to suggest these after seeing me do SLDLs.

aka23
04-26-2003, 09:39 PM
Originally posted by bradley
Do you think performing the bicep curls before lat pulldowns had any affect on your strength in that exercise?

Your comment inspired me to change the order of exercises in today's workout so that back occurred before biceps. The order did not appear to have a large effect on gains. I made roughly the same gains on both exercises. I think I will continue with this order next week.

aka23
04-26-2003, 11:46 PM
I have attached a graph of my heart rate from today's cardio:

The first 21 minutes is a hill program on the cycling machine with 90 second intervals. The intervals were all the same level, but each interval had a higher peak heart rate, and a higher recovery heart rate. The highest one peaks at about 165.

The next 13 minutes is another hill program with 60 second intervals. Again my peak HR increases with each interval. The highest one peaks at about 163.

The rest of the time is stationary cycling at a fixed level. My heart remained near 140.

I think my max HR is in the low 190s. During HIIT on the treadmill, my HR reaches much higher levels, perhaps the low 180s. I cannot get my HR much above 170 on a stationary cycle.

PowerManDL
04-27-2003, 12:10 AM
Hey playa, I never take SL's to the floor. Its called "Keystone" style, where you flex your ass and hammies and let the bar go a little past your knees. Keep that back rounded and that chest out.

That's how I do 'em. With 425.

aka23
04-27-2003, 08:33 AM
Originally posted by PowerManDL
Hey playa, I never take SL's to the floor. Its called "Keystone" style, where you flex your ass and hammies and let the bar go a little past your knees. Keep that back rounded and that chest out.

That's how I do 'em. With 425.

Thanks for the tips. I was trying to do them like shown in the picture below, which I found on exrx.net. I took them just short of the floor on the first set, and took them a little past my knees during the later portion of the second set. I was hoping to get a good hamstring workout, along with my lower back. However, I felt like my lower back was the limiting factor, and I did not feel it much in my hamstrings.

http://www.exrx.net/AnimatedEx/Hamstrings/BBStraightLegDeadlift.gif

aka23
04-27-2003, 01:29 PM
Today's Training Log

Sleep
I slept approximately 6 hours last night, then took a 1.5 hour nap after Meal 1. I used the same OTC sleeping aid as last night. I am switching between the OTC and prescription sleeping aids to avoid adaption and rebound effects.

Weights
1/2 Body Push
Incline Bench Press -- Warmup Set, 160x7*, 150x10*
Pec Deck Fly -- 130x5*, 120x7.5*
Military Press Machine -- 160x7*, 150x10*
Lateral Raise Machine -- 105x8*, 100x10*
Triceps Press -- 95x5*, 90x8*
Incline Leg Press -- 440x8*, 420x12*
Leg Extension -- 130x8*, 125x10*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight

All the sets were personal bests or record maximums except for the warmup. I added 10lb to my maximum for the Pec Deck Fly, the Military Press Machine, and the Incline Leg Press. I added 5lb to my maximum on the others. I feel like I had excellent gains on the shoulder exercises. The Pec Deck Fly and Triceps Press seem to be lagging behind. I had to lower my reps in these exercise to sustain the extra weight.

I planned to do a barbell military press during this workout. The station was busy for a long period, so I used the military press machine, like last week. I removed the flat bench press from this workout since I made no gains last week. I am now only going to do flat press once per week, on Thursdays. One week I will do dumbbell press, and the next week I will do bench press.

Cardio
Running, medium intensity
I plan to run about 7 miles on the treadmill today. I plan to go at a slightly higher speed than usual. I will edit this post and report how it goes.

EDIT: The workout felt easy. My heart rate remained in the 140's throughout the exercise.

I had some pain under my knee in the area that is assoicated with Osgood-Shlatter Disease before the workout. I iced the area for about a 1/2 hour shortly before running. I did not feel any pain while running and have not felt any pain since then.

Diet 3300-3400 calories
Meal 1 - Large Bowl Nature O's cereal with skim milk, small serving chicken breast, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, banana, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, 1 package peas, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Pear
Supplements
1.3g borage oil, 1g flax oil, 1g fish oil, 1 multivitamin/mineral (no iron)

GhettoSmurf
04-27-2003, 02:57 PM
wow great job with the workout!

how has the sleep been?

Vido
04-27-2003, 03:03 PM
Wow, and I thought I ate pretty much the same stuff everyday! I don't think it's healthy to have such a limited diet. Why don't you try throwing in some red meat or eggs in there once in a while?

aka23
04-27-2003, 05:05 PM
Originally posted by Vido
Wow, and I thought I ate pretty much the same stuff everyday! I don't think it's healthy to have such a limited diet. Why don't you try throwing in some red meat or eggs in there once in a while?

You are correct that my diet is rather consistent. I eat roughly the same meals day after day. On most days, I eat both fish and poultry. I am only eating chicken breast today because I have a good amount that is about to expire.

In a typical week I eat the following foods listed at the bottom of this post. There are several other foods that I eat on an occasional basis, such as salmon and turkey. I think this is enough variety to meet my nutritional needs. According to fitday.com , I averaged more than 150% of my RDA for all the vitamins and minerals they measure (not including vitamin/mineral supplements) over the past month. I plan to add some new healthy fat sources to my diet in future weeks.

I do not eat eggs because the smell bothers me, and I do not like the taste. I have not eaten beef in many years. I used to avoid it because of the fat content and because it does not prepare well in the microwave. Now I mostly avoid it out of habit. Your post convinced me to try something different this week, and get some beef. My supermarket is having an $1.49/lb sale on top round steak. I purchased about a 1/2 lb earlier today. I will try it on Monday or Tuesday and report how things work out in this journal.

Meats
Chicken Breast
Pollock Fillet
Red Snapper Fillet
Canned Tuna

Dairy
Skim Milk

Pulses/Legumes
Black Beans
Lima Beans
Green Peas

Other Vegetables
Broccoli
Green Beans
Brussel Sprouts

Nuts & Seeds
Peanuts

Fruits
Banana
Apple
Pear
Grape
Orange
Melon

Grains/Starches
Oatmeal
Brown Rice
Sweet Potato
Corn
Shredded Wheat
Grape Nuts
Life Cereal
Nature O's Cereal
Organic Oats Cereal

Vido
04-27-2003, 05:35 PM
It's good to hear that you bit and bought some steak. I certainly am not suggesting that you eat foods you don't like, or that you should eat red meat all the time, but once in a while it would surely do more good than harm.

I find it interesting that one of the reasons you don't eat beef is that it doesn't prepare well in the microwave. Quite frankly, no meat, fish, or poultry prepares particularly well in the microwave. I think you should invest in a grill of some sort.

aka23
04-27-2003, 08:36 PM
Originally posted by GhettoSmurf
wow great job with the workout!

how has the sleep been?

Thanks for the compliments on the workout. Sleep was excellent on Saturday and Sunday. I took good sized naps in the morning and averaged 8 hours sleep (including naps). This longer than normal sleep may have contributed to my large gains on the weekend workouts. On Monday-Friday, I averaged about 5 hours per day. I had trouble sleeping on several nights, and ended up taking naps and using sleeping aids. Overall my sleeping is improving, but I still have a long way to go.

aka23
04-27-2003, 11:50 PM
Weekly Goal Update

Weight -- 165.0lb (+ 1.0lb)

Median Body Fat -- 4.1% (no change)
Lowest Formula -- 2.6% (JP-3, chest, abdomen, thigh)
Highest Formula -- 4.8% (L-3, triceps, abdomen, subscapular) & (FS-4, triceps, axilla, abdomen, subscapular)

My goal is to be 170lb and 5% body fat. This week my body weight increased 1.0lb to 165.0lb. My body fat and all my skinfold measures stayed the same as last week. I attached a current pic in the same pose as last week.

Skinfold Measures
Biceps -- 2 mm
Triceps -- 2 mm
Chest -- 3 mm
Axilla -- 3 mm
Abdomen -- 4 mm
Thigh -- 4 mm
Suprailliac -- 5 mm
Subscapular -- 8 mm

GhettoSmurf
04-28-2003, 05:00 AM
:omg: looking hella good!

Tank23
04-28-2003, 06:21 AM
Man u are ripped! Nice work!

-Tank

aka23
04-28-2003, 09:20 AM
GhettoSmurf & Tank23,

Thanks for the compliments on the picture. I am happy with my progress. It seems that I have been gaining muscle while maintaining my body fat.

aka23
04-28-2003, 02:07 PM
Today's Training Log

Sleep
I had trouble sleeping last night, despite using Restoril (prescription sleeping medication). I woke up several times throughout the night and probably only slept about 2.5 hours. I will try to take a nap later this evening.

One ususual side effect or Restoril is it helps me remember my dreams. Since taking the medication, I have learned that I have some interesting dreams. Last night I had a dream that involved a car accident, a talking dog, and fighting a guy with a scapel.

EDIT: I was not able to take a nap. I just do not feel tired. I am probably going to have sleeping problems tomorrow as well.

Weights
No weight training today. I may do some ab work later tonight. My hamstrings and back are feeling quite sore. I am looking forward to tommorow's workout. I plan to try barbell shrugs for the first time. I will also learn if my new weighted chin-up approach is working.

Cardio
Cycling -- Very low intensity, very long duration

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, orange, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Banana
Supplements
2g flax oil, 1g fish oil

aka23
04-28-2003, 07:55 PM
Originally posted by Vido
I find it interesting that one of the reasons you don't eat beef is that it doesn't prepare well in the microwave. Quite frankly, no meat, fish, or poultry prepares particularly well in the microwave. I think you should invest in a grill of some sort.

I cook almost all of my meats in the microwave. I have found that frozen fish and fresh poultry can come out very well. They can also come out very badly. It helps to use small servings and/or thin slices, cook at less than max power, and cover with a wrapper that holds the moisture. When cooking fresh poultry, I separate it from the paper towel at regular intervals to prevent sticking. Fresh fish and beef are a different story. Neither one seems to come out well. Some types of fish have a tendency to explode, which can be very messy.

I like microwave cooking because it is quick, convenient, and consistent. I can usually cook any of the meats that I eat in under five minutes. I have not tried cooking with a grill, so I do not have anything to compare to. I will look into trying a grill when the opportunity presents itself.

aka23
04-29-2003, 09:29 AM
Today's Training Log

Sleep
I had trouble sleeping again tonight, and only slept approximately 2.5 hours last night. My total sleep for the past two days is roughly 5 hours. I think my lack of sleep negatively effected today's weight workout. I will try to take a nap this evening.

If this trend continues, I will visit my doctor again. I may also start a topic in the general health forum, asking for advice.

EDIT: I took a refreshing one hour nap after meal 3.

Weights
Pull Day
Doorway Width Chin-ups -- BW+25 x 7*, BW+15 x 10*
Underhand Chin-ups -- BW+30 x 8*
EZ Bar Curls -- 105x6*, 100x7
DB Concentration Curls -- 50x4.5/4*, 45x8*
Dumbbell Rows -- 87x8, 82x10
Upright Rows -- 105x6.5*, 100x9*
Barbell Shrugs -- 205x7N, 185x10N

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record maximum weight
N = New Exercise, No basis for personal record comparison

Most sets were personal bests or record maximum weights. However, many gains were just 1 rep or 5lbs over last week. I added 5lb to my maximum on everything except for the dumbbell rows and the shrugs, which were a new exercise. I had to significantly reduce reps in the bicep exercises to sustain the increased weight.

I had good gains on the upright rows. I am dissapointed with the bicep exercises and the chin-ups. I was hoping for larger gains. I could have gone higher on the dumbbell rows. I instead focussed on form during this workout. I prefer dumbbell shrugs to barbell shrugs. I think I get a better range of motion. I plan to do dumbbell shrugs next week.

I am thinking about adding a new exercise to work my posterior deltoids into this workout. I may do seated rear lateral raises.

Cardio
Running/Eliptical Trainer -- High Intensity
I usually do HIIT on the treadmill on Tuesdays. I am switching this workout to Thursday, so I do not overwork the legs on Wednesday's Leg Day.

I am not quite sure what type of cardio I will do tonight. I plan to focus on the eliptical trainer since it is not weight bearing like running, giving my legs a chance to recover. I may try a longer duration on the eliptical trainer than I have done before. I may try hill programs on the eliptical trainer for the first time. I might attempt HIIT on the eliptical trainer. Or I might do my Saturday workout of increasing treadmill speeds followed by eliptical trainer on a random setting. I will edit this post and report how things go.

EDIT: I started out doing an increasing speed workout on the treadmill. After the warmup, I began at 7.5mph. I incremented by 0.5mph every 5 minutes, and ended at 9.5mph. This is 0.5mph faster than my usual speeds. Next I did two hill programs on the eliptical trainer with 45 second intervals. My pulse peaked at 170 on the final interval.

This workout was surprisingly easy. I felt like I could continue for a longer duration and go at a higher intensity. Perhaps yesterday's rest day or my preworkout beef meal made a difference.

Diet 3300-3400 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, top round steak, brown rice, 1 package green beans, pear, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, 1 package peas, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Apple, 1/2 snapper filletI plan to eat beef later tonight. This will be the first time I have had beef in many years.

Supplements
1g flax oil, 2g fish oil

GhettoSmurf
04-29-2003, 05:06 PM
Originally posted by aka23


This will be the first time I have had beef in many years.




MMMMMM BEEFY! :D

aka23
04-29-2003, 09:16 PM
Originally posted by GhettoSmurf
MMMMMM BEEFY! :D

The top round steak turned out pretty well. I probably will do this again, the next time there is a good sale. I do not like the extra time involved in the preparation due to trimming fat. The texture was a lot touugher than what I am used to. This might be related to my cooking method in the microwave. Here is how I rate it in comparison to the other meats I eat: 1 = best , 7 = worst.

Taste
1. Turkey
2. Beef (depends on mood)
2. Chicken (depends on mood)
2. Snapper (depends on mood)
2. Tuna (depends on mood)
6. Pollock
7. Salmon

Cost (based on the type I purchase during sales)
1. Tuna
2. Pollock
3. Beef
4. Chicken
5. Snapper
6. Turkey
7. Salmon

Preparation/Conveinence
1. Salmon
2. Tuna
3. Pollock
4. Snapper
5. Turkey
6. Chicken
7. Beef

carolinagirl
04-29-2003, 09:30 PM
:eek:


Dude, you are one methodical guy.


That, or you have a lot of time on your hands.





Which is it?? ;)

Vido
04-29-2003, 09:35 PM
There you go, you added a slight bit of variety to your diet. Now, was that so hard? :D

Maki Riddington
04-29-2003, 10:00 PM
I've noticed that your posts are well written, I can see now that they are also backed by a very impressive physique.

Tank23
04-30-2003, 04:23 AM
It seems that I have been gaining muscle while maintaining my body fat.

You are one of many people that are living proof that it is possible to do both simultaneously. That's great man, it's not easy to do, you've definitely put a lot of effort and research into this. Good work :thumbup:


Yeh his posts are definitely well written, which makes them so much easier to read. I agree with the impressive physique statement too. :)


-Tank

aka23
04-30-2003, 09:12 AM
Maki and Tank23,

Thanks for the compliments on my physique and posts. I have never thought of my posts as well written. Logical and analytical things tend to be my strengths, while I tend to be weaker in writing and other more subjective areas.

Maki Riddington
04-30-2003, 11:27 AM
I should have said then that I think that your post are logical and very well thought out. This makes reading posts a much more enjoyable activity on the forums.

Anyways, I should start reading your journal more often:)

aka23
04-30-2003, 02:32 PM
Originally posted by Maki Riddington
I should have said then that I think that your post are logical and very well thought out. This makes reading posts a much more enjoyable activity on the forums.

Anyways, I should start reading your journal more often:)

Thanks. I also am impressed with your posts, as well as your articles and other contributions to the site.


Originally posted by carolinagirl
:eek:

Dude, you are one methodical guy.

That, or you have a lot of time on your hands.

Which is it?? ;)

I am definitely a methodical and analytical person. I like using formulas and converting subjective data into numbers. When I do cardio, I often wear a heart rate monitor and download the data into my computer. I record all the foods I eat at fitday.com . When I lift weights, I take a training log and record all my reps/lifts. When I measure my body fat, I take the median value from seven different skin fold formulas. One of the reasons I like microwave cooking so much is the consistency. I can type in numbers, and it comes out nearly the same way each time. This same attitude is related to my consistent diet that Vido noticed.

I have been this way for as long as I can remeber. When deciding on colleges, I created a formula that rated all the colleges that offered my major according to my interests. I scored 800's on my math SATs, my quantitative (math) GREs, and my analytical (logic) GREs. I was voted most serious in high school. I work as an engineer. And the list goes on...

In addition, I do have a lot of time on my hands at the moment. Things are slow at work.

aka23
04-30-2003, 05:42 PM
Today's Training Log

Sleep
I slept approximately 4 hours last night using Restoril (prescription sleeping aid).

Weights
Quads & Abs Day
Squats -- Warmup Set, 240x8*, 215x12*
Barbell Forward Lunges -- 115x10*
Dumbbell Step-ups (22" Platform) -- 50x10N
Crunches -- BW+10 x 15*, BW+10x15
Twisting Crunches -- BW+15 x 15*
Leg Raise Type Exercises -- BW+30 x 15* , several other types and sets

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record weight at a given number or reps
N = New Exercise, No basis for personal record comparison

I increased my maximum by 5lb on all exercises that I have done previously. I was able to increase the maximums without reducing reps. My lower back felt sore during the final squat at 240lb. It may become the limiting factor at higher weights.

I tried dumbbell step-ups for the first time today. I really like this exercise. I plan to continue with them next week. They got my heart rate up as high as squats, and there is less opportunity to cheat or use bad form. You either step up on the platform, or you do not. I got the idea because barbell step-ups were popular with several sports teams at my college. I chose dumbbell over barbell since it seems more safe. Losing balance while carrying a heavy weight on your shoulders could result in injury.

Cardio
Cycling, moderate intensity
I plan to do stationary cycling at a higher level than I have ever done before. I have great energy today, and have no muscle soreness. This seems like a good time to move up the intensity. I will update this message later today and report how it goes.

EDIT: I did the first 1/4 at my regular level, 1/2 at the higher level, and the final 1/4 at my regular level. This was one of the best cardio workouts I have had this year. I broke my distance record by a large margin. My regular intensity felt much easier than it has ever before. My HR was more than 10 bpm lower than normal during the portions at my usual intensity.

Diet 3300-3400 calories
Meal 1 - Large Bowl Nature O's cereal, pollock fillet, grapes, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small chicken breast, grapes
Meal 3 - Large bowl oatmeal, canned tuna, brown rice, 1 package green beans, pear, a few peanuts
Meal 4 - Grape Nuts with skim milk, baby lima beans mixed with corn (succotash), cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Apple, RiceI need to get to the supermarket. I am nearly out of fruit.

Supplements
1.3g borage oil, 1g flax oil, 1g fish oil, multivitamin/mineral (no iron)

GhettoSmurf
05-01-2003, 05:56 AM
nice job with the PB's again aka. i swear everytime i come in here you have a new PB ;)

bradley
05-01-2003, 06:04 AM
Just wanted to compliment you on the journal. I find it interesting to read.

The heart rate monitor seems to be a nice addition as far as training aids go. I noticed that you have not eaten walnuts since first trying them. Have you thought about maybe trying almonds or some other type of nut to maybe add variety? I also enjoy unsalted cashews which are tasty IMO.

aka23
05-01-2003, 10:04 AM
Originally posted by bradley
Just wanted to compliment you on the journal. I find it interesting to read.

The heart rate monitor seems to be a nice addition as far as training aids go. I noticed that you have not eaten walnuts since first trying them. Have you thought about maybe trying almonds or some other type of nut to maybe add variety? I also enjoy unsalted cashews which are tasty IMO.

I am glad you like reading the journal. I enjoy writing in it and find it to be a useful tool for tracking progress and improving.

I agree with your comments about the heart rate monitor. Knowing your heart rate is particularly useful for cardio type exercises. It can be a good way of tracking improvements and measuring intensity. I am looking forward to using it today during HIIT. I am curious just how high my heart rate gets during all out sprints.

I only ate part of one walnut. It thought it tasted awful. Perhaps it would have been better cooked. I chose peanuts over other types of nuts (I realize that technically peanuts are not nuts) because they are less expensive and there is a greater selection. Next time I run low, I will try almonds or cashews.

aka23
05-01-2003, 10:26 AM
Originally posted by GhettoSmurf
nice job with the PB's again aka. i swear everytime i come in here you have a new PB ;)

Thanks. I try to slowly increment weights and reps, so I get a few personal bests with every workout. I did not do as well in today's weight session, and made fewer PBs than I have in a long time. I will post more detail later today.

aka23
05-01-2003, 05:44 PM
Today's Training Log

Sleep
I slept approximately 2 hours last night. I have only slept about 12 hours in the past 4 nights.

I set another appointment with my doctor for the sleeping difficulties. I am planning to ask about possible physiological causes and ask about getting a different medication. I was fortunate enough to get an appointment today, but the doctor did not show up. I wasted more than one hour at the office scheduling the new appointment for tomorrow. Worst of all I embarassed myself in front of a girl who goes to my gym. I will probably see her again tonight when I do my HIIT. My appointment was at 3:00 PM. When I returned home, I found a message on my answering machine about the doctor being out. The message was time stamped at 3:05 PM, after my appointment was supposed to begin, while I was inside the office.

EDIT: I took a refreshing 1.5 hour nap after meal 3, so my total sleep for the day is 3.5 hours.

Weights
Push Day
Bench Press -- Warmup Set, 195x5, 180x9
Dumbbell Incline Press -- 70x9*, 75x1*
Dumbbell Flyes -- 60x8*, 55x10
Dumbbell Military Press -- 55x8*, 50x10
Dumbbell Front Raises -- 30x8*, 25x11*
Skullcrushers -- 110x6*, 105x8.5*
Dumbbell Kickbacks -- 45x7.5*, 40x12*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight

This was one of the worst workouts I have had in a long time. Getting only two hours of sleep last night probably contributed to my poor performance.

My bench press is the only exercise that has not improved since I started this journal. I thought I might have been overtraining, so I removed a flat press from my workout schedule. This was the workout where I would find out if my changes worked. I was expecting a good gain, and instead I lost a rep. I had a failure while trying to get the final rep, causing the bar to be stuck on my chest. I ended up rolling it to the floor.

I added 5lb to my maximum for the incline dumbbell press, skullcrushers, and the front raises. I find it interesting that, on the incline press, I can do 9 reps at 70 and only 1 rep at 75. Perhaps the first set wore me out. This is the first time I have done alternating front raises in about a month. I am up a bit from my previous maximum, but still below my lateral raises. I added a rep to most of the other exercises, setting a personal best for the number of reps at that weight. I was hoping for larger gains.

Cardio
HIIT, Long Intervals
I plan to do my usual intervals on the treadmill. I will start at 1 min 12mph / 1 min 7mph, and decrease intensity as time goes on. This will be my first chance to try this workout with my HR monitor. It should be interesting to see how high my HR gets during this workout. I will edit this post and report how things go.

EDIT: My workout is outlined below:

3 min -- Warmup
2 min -- 6 mph
15 intervals -- 1 min 12 mph / 1 min 7 mph
5 min -- cooldown

This workout was outstanding. I was able to do all 15 intervals at the 12mph/7mph pace for the first time. In previous workouts, I have had to reduce the intensity. The 12mph pace feels much easier than it used to. This is the max speed of the treadmill, so I may have to add a slope (run uphill) to increase intensity and get my heart rate higher. My heart rate peaked at about 180 bpm on the later intervals.

Diet 3400-3500 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Organic Oats cereal with skim milk, succotash, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Oatmeal, 1/2 pollock fillet
Supplements
2g flax oil, 1g fish oil

carolinagirl
05-01-2003, 10:39 PM
Originally posted by aka23
Worst of all I embarassed myself in front of a girl who goes to my gym.

Well? What did you do? Details, man, details! I'm all agog.

(I wouldn't have guessed you for the self-embarrassing type, btw. :scratch:. Me? Sure. You? Not so much.)



And doctors suck. You should charge him for your wasted time - just send him a bill for your usual hourly rate, with an additional surcharge for the lost cool points with the girl ;).

Doctors are as bad as damn contractors. They both schedule like 5 jobs for the same time slot, when it should be patently obvious to any competent 2nd grader that not more than 2 of those jobs have a chance in hell of getting done.

aka23
05-02-2003, 12:03 AM
Originally posted by carolinagirl
Well? What did you do? Details, man, details! I'm all agog.

(I wouldn't have guessed you for the self-embarrassing type, btw. :scratch:. Me? Sure. You? Not so much.)

We bump into each other frequently at the gym, but we have not had a long conversation. I feel that this meeting at the doctor may have a lasting impression on how she views me. My discussions with the office personal made me come off poorly, and I did not express myself well. I feel that I sounded slow, uninformed, and indecisive. She probably thought I arrived at my appointment on the wrong day, and was reluctant to reschedule it. In addition, I was looking far from my best that day due to the lack of sleep and the bad day that I was having.


And doctors suck. You should charge him for your wasted time - just send him a bill for your usual hourly rate, with an additional surcharge for the lost cool points with the girl ;).

I agree. I am going to take a 1/2 day off from work instead of coming in late to make up the time lost from both of this week's appointments. This 1/2 day is coming out of my vacation time, which is quite valuable.

bradley
05-02-2003, 03:24 AM
Originally posted by aka23
[BI added 5lb to my maximum for the incline dumbbell press, skullcrushers, and the front raises. I find it interesting that, on the incline press, I can do 9 reps at 70 and only 1 rep at 75. Perhaps the first set wore me out

I have found that it takes a lot out of me sometimes just getting the heavier dumbells into position. Especially on shoulder presses and incline presses. I would imagine this coupled with the fact that you had already performed one set with the 70's has a lot to do with number of reps you were able to perform.


We bump into each other frequently at the gym, but we have not had a long conversation. I feel that this meeting at the doctor may have a lasting impression on how she views me. My discussions with the office personal made me come off poorly, and I did not express myself well. I feel that I sounded slow, uninformed, and indecisive. She probably thought I arrived at my appointment on the wrong day, and was reluctant to reschedule it. In addition, I was looking far from my best that day due to the lack of sleep and the bad day that I was having.

I usually worry more about things of this nature when I am tired. I find that usually what I was worrying about was trivial to begin with and usually not half as bad as I was making it out to be. I wouldn't worry about it too much;)

PowerManDL
05-02-2003, 03:38 AM
Dude, drink you some beers.

Beer will make you refuse to give a damn about any chick.

Where you live man? I'll come hang with ya.

Rastaman
05-02-2003, 03:42 AM
Originally posted by bradley

I usually worry more about things of this nature when I am tired. I find that usually what I was worrying about was trivial to begin with and usually not half as bad as I was making it out to be. I wouldn't worry about it too much;)


:withstupi

aka23
05-02-2003, 09:23 AM
Originally posted by bradley
I have found that it takes a lot out of me sometimes just getting the heavier dumbells into position. Especially on shoulder presses and incline presses. I would imagine this coupled with the fact that you had already performed one set with the 70's has a lot to do with number of reps you were able to perform.

Yes, moving the dumbbells into place takes a good amount of effort and definitely adds extra fatigue to the first rep. I did the workout at home on a bench with a leg extension attached. I put the dumbbells into place by resting the dumbbells on my knees, raising my feet onto the leg extension so my thighs were at a 45 degree angle, then moving the dumbbells from my knees to the start of the press position.

aka23
05-02-2003, 09:48 AM
Originally posted by PowerManDL
Dude, drink you some beers.

Beer will make you refuse to give a damn about any chick.

I do not drink, and have not tried beer before. I have been offered it many times, but never had a good reason for drinking. I am thinking about going to a local brewery in a couple weeks to attend a social event for young alumni from my college. I will most certainly be offered drinks at the event.


Originally posted by PowerManDL
Where you live man? I'll come hang with ya.

I live in southern California, between San Diego and Los Angeles. I have lived in many places. This is by far my favorite. The only things I dislike are the traffic and the high housing prices.

aka23
05-02-2003, 12:13 PM
Today's Training Log

Sleep
I slept approximately 4 hours last night using a new OTC medication with active ingredients 25mg Diphenhydramine HCl. I am not sure if the medication made a difference or not. I have an appointment with my doctor later today, for my sleeping difficulties.

Weights
Rest Day
My body feels quite sore today. It is worst in my back, my traps, and my hamstrings. This is unexpected since I did not directly work my hamstrings in this week's Tu-Thur workouts, and I only did two light sets of general back exercises (I am calling chin-ups a lat exercise). My quads, pecs, and triceps are sore as well. I hope I will be at 100% for tomorrow's pull day at the gym.

Cardio
Cycling -- Very low intensity, very long duration

Diet ~3400 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, orange, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, pear, a few peanuts
Meal 4 - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Banana, 1/2 red snapper filletI am feeling surprisingly hungry today. It may be related to increased metabolism after last night's high intensity cardio.

Supplements
1g flax oil, 2g fish oil

PowerManDL
05-02-2003, 12:16 PM
No **** dude? Hey, I'm gonna swing out to Cali and pick up Teh Budiax0rz in the hAet-mobile and we can go ballin' on our tight blades, mang!

A two-week bender would do you good.

WillKuenzel
05-02-2003, 12:18 PM
There's not a medication in the world that can give you a good night's sleep like an alcohol and sex induced sleep. :thumbup:

aka23
05-02-2003, 06:08 PM
I would like to elaborate on yesterday's cardio session. I did HIIT type intervals on the treadmill while wearing a heart rate monitor. The treadmill was a Lifefitness 9500HR. This model has hand HR monitors. Apparently it also detects wireless transmissions from Cardiosport HR chest straps. My HR appeared on the screen of the treadmill monitor without touching the handles. I wonder if it also detects transmissions from Polar HR monitors.

I had a chance to run while looking at myself in the mirror. I discovered that veins stick out on my arms shoulders and thighs after I do intervals for a while. It makes me appear leaner than I actually am.

I find it interesting that my average speed over the 30 minutes of intervals was 9.5mph, yet I cannot run at a 9.5mph fixed pace for 30 minutes. I could do 8.5mph and perhaps 9.0mph, but I could not continue at 9.5mph for a 1/2 hour. This suggests that I would get a better time in a 5 mile race by sprinting and jogging, than by running at fixed pace.

I have attached a graph of my heart rate during the session. This session consiseted of a warmup, a set of 15 intervals, and a cooldown. Each of the 15 intervals was 1 min at 12mph and 1 min a 7mph. I outlined the peaks and troughs of each interval in blue, and marked the heart rate at key points.

During the first few intervals my heart rate does not get very high. It takes six or so intervals to reach my peak of about 180. There are some anomolous points and wavy lines. I suspect this occurred beacuse of a combination of the chest strap bouncing around, a short 5 sec sampling period, and a rapidly changing heart rate. I do not have this problem when cycling or using the eliptical trainer.

aka23
05-02-2003, 11:44 PM
Originally posted by HomeYield
There's not a medication in the world that can give you a good night's sleep like an alcohol and sex induced sleep. :thumbup:

Yes. It is true that both alcohol and sex make it easier to fall asleep. Some insomnia guides encourage sex just before sleeping.

However, alcohol can promote sleep disorders. Its sedative effect helps you fall asleep, but it disrupts contiuous sleep and disrupts deep REM sleep. After drinking, you are less likely to have deep or restful sleep, and are more likely to awake in the night and/or feel tired the next day.

PowerManDL
05-03-2003, 01:55 AM
What the hell? That's a blatant lie.

I never sleep so good as when I pass out after a hard night's drinkin'.

I don't budge for anything, and I always wake up feeling like a total crackwhore the next day. If I get up before 3pm, that is!

Ha!

bradley
05-03-2003, 05:01 AM
Have you compared the reading that your HR monitor displays and the reading that you get when you use the HR monitors on the machine. I have always doubted the accuracy of the HR monitors on most machines, and maybe this can confirm my suspicions.

Again that heart rate monitor is one interesting contraption. :)

aka23
05-03-2003, 09:27 AM
Originally posted by bradley
Have you compared the reading that your HR monitor displays and the reading that you get when you use the HR monitors on the machine. I have always doubted the accuracy of the HR monitors on most machines, and maybe this can confirm my suspicions.

Again that heart rate monitor is one interesting contraption. :)

The eliptical trainers I use at the gym have HR montitors on the handles of the poles. The HR from the handle is displayed on the screen. I have found this HR to be quite close to my chest strap HR monitor. There is rarely more than a 5bpm difference. Most of the time, the difference is under 3bpm.

I do not think I can compare heart rates when on the treadmill since the wireless transmission from my chest strap will likely override the handle measurements. This would cause the chest strap measurements to be displayed on both the screen of the treadmill and my HR monitor watch. The cyling machine I use does not have HR monitor handles.

Before I purchased my HR monitor, I used to frequently check handle measurements. I found that they can vary quite a bit depending on the specific treadmill. Some of the ones at my gym give measures that are clearly wrong, while others are close to what I expect.

aka23
05-03-2003, 01:18 PM
Originally posted by PowerManDL
What the hell? That's a blatant lie.

I never sleep so good as when I pass out after a hard night's drinkin'.

I don't budge for anything, and I always wake up feeling like a total crackwhore the next day. If I get up before 3pm, that is!

Ha!

Alcohol effects sleep in several ways. It often shortens the time to fall asleep, disrupts the sequence of sleep stages, adjusts the total duration of the sleep, and reduces the duration/quality of certain stages. Alcohol disrups the slow-wave (light sleep) and REM sleep (dreaming). These disruptions encourage some persons to have fragemented sleep, waking in the second half. They often wake during the REM stage. The interference during certain stages reduces the quality of the sleep, causing some people to feel tired the next day and interfering with rebuilding the mind & body.

More detailed descriptions with references from texts and studies can be found at http://www.niaaa.nih.gov/publications/aa41.htm , http://grants1.nih.gov/grants/guide/rfa-files/RFA-AA-00-005.html , and http://www.jrussellshealth.com/alcsleep.html

I do not have any personal experience with this. Alcohol probably effects different persons in different ways. The quantity consumed also probably makes a big difference. Perhaps when drinking large amounts the sedative effect overrides the fragmented sleep effects. Nevertheless, I would expect the quality of sleep to be reduced.

aka23
05-03-2003, 06:40 PM
Today's Training Log

Sleep
I slept approximately 6.5 hours last night, then took a 1.5 hour nap after Meal 1. I used a combination of Sonata (prescription sleeping aid) and an over the counter sleeping aid with active ingredient doxylamine succinate. Doxylaminate succinate enhances the effects of hypnotics like Sonata, making this a potent combination. I felt like I could have slept even longer.

EDIT: I took a 1 hour nap after meal 3, so my total sleep for the day is 9 hours. I believe this is the largest daily total in the journal.

Weights
1/2 Body, Emphasis on Machines
WG Front Lat Pulldown -- 160x7.5*
WG Rear Lat Pulldown -- 180x6*, 170x9*
Compound Row -- 170x6, 160x8
Iso-Low Row -- 140x7.5*, 130x9*
Seated Curl Machine -- 95x5.5*, 90x7
Lower Back Extension -- 200x15*
Standing Calf Raise -- 310x9*, 320x8*
Hip Adductus (inner thigh) -- 170x15*
Ab Machine -- 190x10*, 180x11*, 170x15*

Bold = Largest weight ever used for given exercise
* = Personal Best -- Record number of reps at a given weight

Most sets were personal bests or record maximums. I added 20lb to my maximum on the calf raise. I added 10lb to my maximum on the rear lat pulldown, iso-low row, lower back extension, hip adductus, and ab machine. I added 5lb to my maximum on the seated curl. I had to significantly reduce reps on the seated curl to handle the extra weight. I feel that made good gains on legs, abs, and low-row. I was hoping for better gains on the seated curl, compound row, and front lat pulldown.

I brought the wrong training log to the gym today, so I had to select the weights by memory. I was able to remember the weights I used last week, but it would have been helpful to know how many reps I did. Sometimes knowing that I am beating a rep record gives me a boost.

I accidentally hit a guy with the lat pulldown bar during my second set. He was walking underneath the bar to assist his girlfriend on a neighboring machine. I nearly hit him on the first set as well. I might have been able to do an extra rep, if I did not have to stop short because he was walking under the bar.

Cardio
Cycling, medium intensity
I plan to do two hill programs (interval training) followed by some cycling at a fixed level. I will edit this post and report how it goes.

EDIT: This cardio session went quite well. The first hill program felt very easy. I barely crossed the anaerobic threshold. I increased to a higher level that I have ever done before for the second hill program and had no problems. I will continue at this level next week.

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Grape Nuts with skim milk, succotash, watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - SKIPPEDMy meals were a little off because of the extra sleep.

Supplements
1g borage oil, 1g flax oil, 1g fish oil

RG570
05-03-2003, 07:50 PM
wooo!!! sleep rox!!

PowerManDL
05-03-2003, 07:54 PM
LOL @ you showing a pro-drunk studies about how he's not sleeping right.

rookiebldr
05-03-2003, 09:42 PM
Originally posted by aka23
I accidentally hit a guy with the lat pulldown bar during my second set. He was walking underneath the bar to assist his girlfriend on a neighboring machine. I nearly hit him on the first set as well. I might have been able to do an extra rep, if I did not have to stop short because he was walking under the bar.


There really is no excuse for that *person* to be walking underneath the bar! That is just rude!

MrWebb78
05-03-2003, 11:15 PM
i love the cereal and fish breakfast!!!!! most of my meals consist of foods that should never ever be paired together.

aka23
05-04-2003, 03:04 AM
Originally posted by MrWebb78
i love the cereal and fish breakfast!!!!! most of my meals consist of foods that should never ever be paired together.

I consistently eat fish and cereal for breakfast. The combination sounds quite odd, yet I prefer fish in the morning to other types of meats. I believe that fish for breakfast has been popular with some groups in Britain since the medival period. Fish for breakfast was also common in some of the areas that Britain colonized, such as India.

aka23
05-04-2003, 03:09 AM
Originally posted by rookiebldr
There really is no excuse for that *person* to be walking underneath the bar! That is just rude!

I thought so too. I can understand making a mistake once. He realized that I nearly hit him with the bar and apologized. Yet he did the same thing a few minutes later on the second set.

diego
05-04-2003, 05:16 AM
Originally posted by aka23
Today's Training Log

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Grape Nuts with skim milk, succotash, watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - SKIPPEDMy meals were a little off because of the extra sleep.

Supplements
1g borage oil, 1g flax oil, 1g fish oil


which is your postworkout meal? and what are the nutritional properties of the meals individually? you don't take whey?

aka23
05-04-2003, 08:33 AM
Originally posted by diego
which is your postworkout meal? and what are the nutritional properties of the meals individually? you don't take whey?

Meals 1 is usually my postworkout meal for weights. This meal is usually about 650 calories, with about 40g protein and 115g carbs. About 7g of the carbs are fructose.

Meal 4 is usually my postworkout meal for cardio. The nutritional properties for this meal can vary a great deal. I tend to prefer more sugary cereal after more intense workouts. The meal you quoted is about 800 calories, with about 35g protein and 165g carbs. I am guessing that about 15g of the carbs are fructose.

Neither postworkout meal is ideal. I like to have one normal meal instead of a small meal, then a normal meal two hours later. The meal is not very high GI. Nevertheless, I feel it gets the job done, especially considering that skim milk has a very high II (insulin index), and my body has extra large glycogen stores due to my diet and cardio training. I do not take whey or other protein supplements. I prefer getting my protein from foods directly.

bradley
05-04-2003, 11:43 AM
Originally posted by aka23
Meals 1 is usually my postworkout meal for weights. This meal is usually about 650 calories, with about 40g protein and 115g carbs. About 7g of the carbs are fructose.


Do you eat anything before lifting?

MrWebb78
05-04-2003, 12:00 PM
hey fish and the fat that comes with it is total brain food, might as well have it in the morning and get your brain functioning.

aka23
05-04-2003, 01:16 PM
Originally posted by bradley
Do you eat anything before lifting?

I never go more than about 4.5 hours without eating. Snack 1 usually occurs before lifting. If it has been more than 2-3 hours since snack 1, then I usually eat another small snack just before I lift. I realize that this is far from an ideal preworkout meal.

aka23
05-04-2003, 01:22 PM
Weekly Goal Update

Weight -- 165.5lb (+ 0.5lb)

Median Body Fat -- 4.1% (no change)
Lowest Formula -- 2.6% (JP-3, chest, abdomen, thigh)
Highest Formula -- 4.8% (L-3, triceps, abdomen, subscapular) & (FS-4, triceps, axilla, abdomen, subscapular)

My goal is to be 170lb and 5% body fat. This week my body weight increased 0.5lb to 165.5lb. My supraliiac (oblique/lovehandle) skinfold measure decreased by 1 mm. My median body fat did not change since the supraliiac measure only effects two of the seven formulas in the median calculation. I think my supraliiac looks visibly leaner than last week. I find it interesting that the skin on my back (subscapular) is at least twice as thick as any of the other measures.

I attached a current picture in the same pose as last week.

Skinfold Measures
Biceps -- 2 mm
Triceps -- 2 mm
Chest -- 3 mm
Axilla -- 3 mm
Abdomen -- 4 mm
Thigh -- 4 mm
Supraliiac -- 4 mm (- 1mm)
Subscapular -- 8 mm

MrWebb78
05-04-2003, 01:42 PM
damn dude, youre ripped.

why the blank face? afraid americas most wanted might be viewing journals???

bradley
05-04-2003, 05:03 PM
Nice work aka23. Looks like your goal will be attained shortly if you keep this pace up.

diego
05-04-2003, 07:15 PM
would it be wise, for me, to try start the same sort of diet that you do. Like you i'd rather get my protein from meals directly.
im 6'1.5" tall, 166lbs, 21yrs old. Goal is to get bulked and have defined muscles, just generally to look better and be stronger?

GhettoSmurf
05-04-2003, 07:28 PM
good lord aka i swear, you are friggin RIPPED to shreds. did you get blessed with some good genetics as well as all the hardwork? i dont know if ill ever get that 6-pack lol, as far back i remember no one in my family has ever had one. in fact, they are all pretty "big in the belly" if you know what i mean ;)

aka23
05-04-2003, 11:21 PM
Originally posted by MrWebb78
damn dude, youre ripped.

why the blank face? afraid americas most wanted might be viewing journals???

Thanks for the compliments. I chose to hide my face for privacy reasons. I feel more comfortable being open when there is little fear of being recognized. In addition, I think my body looks far better than my face.

aka23
05-04-2003, 11:25 PM
Originally posted by bradley
Nice work aka23. Looks like your goal will be attained shortly if you keep this pace up.

Thanks. I have averaged about a 0.75lb per week weight gain, while maintaining my body fat %. If this continues, I will reach my goal in another six weeks. I have a feeling things will slow down a bit in the future, and it will become more difficult to gain muscle.

aka23
05-04-2003, 11:44 PM
Originally posted by diego
would it be wise, for me, to try start the same sort of diet that you do. Like you i'd rather get my protein from meals directly.
im 6'1.5" tall, 166lbs, 21yrs old. Goal is to get bulked and have defined muscles, just generally to look better and be stronger?

I personally do not think it makes a big difference whether you take protein supplements or not. I think that some weightlifters overemphasize the importance or protein. It is true that bodybuilders need more protein than a sedentary persons; but studies suggest that natural, amateur bodybuilders rarely need more than 1g/lb of protein. It is easy to get this amount without supplements. Supplements or optimizing the type of protein may offer some benefit over natural sources, but I suspect that this benefit is usually small. You might want to try with and without supplements for a few weeks, and see if you notice any changes.

If you are thinking about imitating other aspects of my diet, please remember that I am doing a lot of cardio. If you are not doing as much cardio, you will likely benefit from fewer carbs. I am a big advocate of Lyle Mcdonald's baseline diet for bodybuilders which is described at http://www.thinkmuscle.com/articles/mcdonald/baseline-diet-01.htm and http://www.thinkmuscle.com/articles/mcdonald/baseline-diet-02.htm

heathj
05-04-2003, 11:52 PM
How did you figure out your bodyfat from the measurements? I used to have a formula, but I lost it...Keep it up though...bodyfat is damn low.

RG570
05-04-2003, 11:57 PM
You are certainly looking better with every progress shot. I was wondering what your height was, as we have quite comparable physiques, albeit your bf is slightly lower. Also, i wold personally like to see your legs, if you can arrange a shot like that (smoke, mirrors, helper monkeys..) Also your oblique area does look much leaner and more defined. Perhaps you are gaining muscle in this area. Best of luck with your goals, though it may be quicker to increase your calories to 4000 until you acheive your desired LBM, and then simply cut back down. You may not even gain any fat at all.

aka23
05-05-2003, 12:09 AM
Originally posted by GhettoSmurf
good lord aka i swear, you are friggin RIPPED to shreds. did you get blessed with some good genetics as well as all the hardwork? i dont know if ill ever get that 6-pack lol, as far back i remember no one in my family has ever had one. in fact, they are all pretty "big in the belly" if you know what i mean ;)

Thanks for the compliments. I do not think my genetics are especially good. Both of my parents and most of my relatives have struggled with weight problems throughout their adult lives. My body fat was average as a child, perhaps a little heavy.

My body fat started dropping once I cleaned up my diet and started a combination of lifting and cardio. I think the main reasons why my body fat remains low are because I eat near maintenance calories and do a lot of cardio. Very low body fat %'s are common among athletes who do cardio type sports.

aka23
05-05-2003, 12:14 AM
Originally posted by heathj
How did you figure out your bodyfat from the measurements? I used to have a formula, but I lost it...Keep it up though...bodyfat is damn low.

There are many different formulas that give different results. I take the median value of seven of these formulas. Some skin calliper formulas are listed at http://maelstrom.seos.uvic.ca/people/zahariev/misc/bf_men.html. I have attached the Excel spread sheet that I use to do my calculations. Right click on it, to save it to your computer.

aka23
05-05-2003, 12:26 AM
Originally posted by RG570
You are certainly looking better with every progress shot. I was wondering what your height was, as we have quite comparable physiques, albeit your bf is slightly lower. Also, i wold personally like to see your legs, if you can arrange a shot like that (smoke, mirrors, helper monkeys..)

Thanks for the compliments. I am 6'0". I will see if I can photograph my legs next week. They are not as impressive as my upper body.


Originally posted by RG570
Also your oblique area does look much leaner and more defined. Perhaps you are gaining muscle in this area. Best of luck with your goals, though it may be quicker to increase your calories to 4000 until you acheive your desired LBM, and then simply cut back down. You may not even gain any fat at all.

I have been steadily increasing the weights used for my ab exercises. I suspect that I do have more muscle. I also think my obliques are one of the areas where I gain and lose fat first.

I agree that I would gain weight faster at 4000 calories. I may gain muscle at a faster rate at 4000 calories, but I am concerned that I will also gain fat. I would rather gain muscle at a slower rate, if it meant gaining less fat. I plan to increase calories a small bit next week and see if there is a noticeable difference. I will try to average about 3400 calories per day. I may eat a bit more or less, depending on hunger.

heathj
05-05-2003, 01:07 AM
Thanks foo.

aka23
05-05-2003, 04:55 AM
Originally posted by MrWebb78
hey fish and the fat that comes with it is total brain food, might as well have it in the morning and get your brain functioning.

I agree that the Omega-3 fat found in many types of fish has a positive role in mental health. The DHA in the fish helps with the synthesis of nerve cell membranes in the brain. However, the mecury found in some types of fish plays a negative role in mental health. It is a matter of moderation.

aka23
05-05-2003, 09:35 AM
Yesterday's Training Log
This is the training log for Sunday, May 4th

Sleep
I slept approximately 5 hours, took a 1.5 hour nap after Meal 1, and took a second 1 hour nap after meal 3. My total sleep for the day was 7.5 hours. I used the same combination of Sonata and doxylamine succinate (sleeping aids) as last night.

Weights
1/2 Body Workout
Incline Bench Press -- Warmup Set, 165x7*, 155x8*
Machine Bench Press -- 200x8*
Pec Deck Fly -- 130x6.5*, 120x6.5
Military Press -- 110x9*, 115x7*
Lateral Raise Machine -- 110x8*, 105x9*
Triceps Pressdown -- 95x6*, 90x8
Incline Leg Press -- 450x8*, 430x12*
Leg Extension -- 135x8*, 130x10*
Lying Leg Curl -- 120x7*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight

Most sets were personal bests or record maximums. I added 20lb to my maximum on the machine bench press. It was a large gain since I have not done this exercise in a while. I added 10lb to my maximum on the Incline Leg Press. I added 5lb to my maximum on the Incline Press, Military Press, Lateral Raise Machine, and Leg Extension. I was hoping for better performance on the Pec Deck Fly and Triceps Pressdown.

I have not been gaining on the flat bench press recently, so I am starting a new routine. I am going to skip bench press for a while and subsitute flat dumbbell press and machine bench press. I think my limiting point in the bench press is at the bottom, less than 2" away from my nipple. I plan to take the dumbbell press below my nipple to focus on this region.

Cardio
Running, medium intensity
I ran about 7.5 miles at a record pace for this workout. The workout felt easy. I was not breathing hard and my pulse was in the 130's. I may need to increase the pace next week. My calves and lower back were a bit sore throughout the run.

An attractive girl was running on the treadmill along side me. We were the only two people on the treadmills since it was a Sunday night. I was impressed that she kept up with my pace throughout the workout. I have not seen anyone at the gym match my distance and pace for a while. She was still going after I left.

Diet 3600-3700 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, 1/2 snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, pollock fillet, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, 1 package peas, watermelon
Snack 1 - Large bowl oatmeal, 1 package broccoli, 1/4 snapper fillet, a few peanuts
Snack 2 - Banana, a few peanuts
Snack 3 - Large orange, 1/4 snapper filletThis is the largest calorie total I have had since I kept this journal. It is likely to be the most calories I have eaten all year. I am not sure why I was so hungry. It may be related to delayed meals on Saturday because of the extra sleep.

Supplements
2g flax oil, 1g fish oil

YoBrickWall
05-05-2003, 09:53 AM
yo- thanks. i friend from college has one of those bars yo talking about. he'll be home this summer. have u tried it yet?
also this gym aint gonna buy anything. pup broke the dip belt almost three month ago and it still hasnt been replaced.

ybw

aka23
05-05-2003, 01:15 PM
Originally posted by YoBrickWall
yo- thanks. i friend from college has one of those bars yo talking about. he'll be home this summer. have u tried it yet?
also this gym aint gonna buy anything. pup broke the dip belt almost three month ago and it still hasnt been replaced.

ybw

In another journal I mentioned the extra large dumbbell handles at http://www.ironmind.com . They have 24" standard handles and 22" olympic handles. Either one could hold over 200lbs. I have not tried this type of bar.

I do most of my dumbbell work at home. I used to use regular 14" inch handles. Once I could not fit any more weights, I switched to the 18" handles that are sold at http://www.newyorkbarbells.com/im-0030.html . I expect that they could go to about 145lbs if all the plates were the thin standard 10lbs (grey ones in pic below).

I have attached a picture that compares my old 14" dumbbells with my newer 18" ones. The older 14" ones have rubber grips that feels more comfortable to hold than the metal grips on the 18" ones. However, the rubber grips are more difficult to hold onto during shrug exercises. The 14" ones use spring clips, and the 18" are threaded with spinlocks. The spring clips make it convenient to switch weights, but are unsafe for certain over the head exercises.

aka23
05-05-2003, 07:50 PM
Today's Training Log

Sleep
I slept approximately 6 hours last night using 30 mg Restoril and 10 mg Sonata (prescription sleeping aids). This is 2x my regular dose of Restoril.

Weights
Rest Day
My legs are feeling sore today. Fortunately tomorrow is a pull day, during which I will not work the legs.

Cardio
Cycling -- Very low intensity, very long duration

My car has been displaying the service engine light all day. I am going to drop it off at the repair shop tomorrow morning. I will be riding my bike back and forth from work, so I will get in a little extra cardio tomorrow.

Diet ~3300 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Banana The chicken I ate today is starting to smell bad even though it is before the expiration date. I threw out what I did not finish in Meal 3. This was the only source of poultry of beef I have. I will be eating fish 3x a day until I get to the supermarket.

Supplements
1g flax oil, 2g fish oil

aka23
05-06-2003, 09:34 AM
Today's Training Log

Sleep
I slept 5.5 hours today using 15mg of Restoril (prescription sleeping aid). I may attempt a nap later today.

EDIT: I took a 45 minute nap after meal 3, so my total sleep for the day is a little over 6 hours.

Weights
Pull Day
Doorway Width Chin-ups -- BW+30 x 7*, BW+20 x 9*
Underhand Chin-ups -- BW+35 x 7*
EZ Bar Curls -- 105x7*, 100x7
DB Concentration Curls -- 50x5.5/5*, 45x9.5/9*
Dumbbell Rows -- 97x8*, 92x10*
Upright Rows -- 105x8*, 100x8.5
Dumbbell Shrugs -- 204x10*, 214x8*

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record maximum weight

Most sets were personal bests or record maximum weights. I added 20lb to my dumbbells shrug maximum (10lb per dumbbell), 5lb to the chin-up maxmimums, and 2 lb to my row maximum.

I had good gains on the shrugs and chin-ups. My progress with the bicep curls has slowed down recently I may need to adjust my routine. I was expecting better gains in the upright row. I was planning to add seated rear lateral raises into this workout to emphasise my posterior deltoids. Unfortunately I ran out of time. This workout took me nearly an hour to complete.

Cardio
Running/Eliptical Trainer -- High Intensity
I plan to run on the treadmill starting at 7.5mph and increasing speeds every 5 minutes until I reach 9.5mph. If 9.5mph is well below my anaerobic threshold, I may go to 10mph. I will then do about a 1/2 hour on the eliptical trainer. I will probably do two short hill programs followed by some stationary work. I will edit this post and report how it goes.

EDIT: I was not ready for 10mph. I think it is above my anaerobic threshold. Instead I incremented .5mph every 5 minutes until I reached 9.5mph, then did a second 5 min at 9.5mph. After I completed the running, I did two hill programs with 48 and 45 second intervals on the eliptical trainer.

I got some extra cardio today by riding my bike to work. I plan to ride it back and forth from work for my lunch break as well. My car is in the repair shop because the "service engine soon" light is fixed on. They are charging ~$100 just to diagnose the problem. It will likely cost more to fix it.

Diet 3400-3500 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, red snapper fillet, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, canned tuna, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, 1 package peas, watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - BananaSupplements
1.3g borage oil, 1g flax oil, 1g fish oil

wibble
05-06-2003, 10:00 AM
Hey man, awesome job on all the PR's! Looks like you had a really good workout there. Nice journal too, I like how its written, really neat. Keep it up! :thumbup:

aka23
05-06-2003, 03:59 PM
Originally posted by wibble
Hey man, awesome job on all the PR's! Looks like you had a really good workout there. Nice journal too, I like how its written, really neat. Keep it up! :thumbup:

Thanks for the compliments on the journal and workout. I did make a good amount of PR's in the morning workout. The chin-ups, shrugs, and rows all had decent gains. I was able to increase the weights while maintaining the approximate reps. However, I was hoping for better with the curls and upright rows. I gained ~1 rep in the first set of these exercises, and did not have significant gains in the second set.

aka23
05-06-2003, 11:41 PM
Originally posted by bradley
Have you compared the reading that your HR monitor displays and the reading that you get when you use the HR monitors on the machine. I have always doubted the accuracy of the HR monitors on most machines, and maybe this can confirm my suspicions....


Originally posted by aka23
The eliptical trainers I use at the gym have HR montitors on the handles of the poles. The HR from the handle is displayed on the screen. I have found this HR to be quite close to my chest strap HR monitor. There is rarely more than a 5bpm difference. Most of the time, the difference is under 3bpm...


At the gym today, I learned that the answer I wrote above is not correct. The readings were nearly the same because the HR monitors on the LifeFitness eliptical trainers pick up the wireless transmissions from my chest strap. The reading on the eliptical trainer screen stays with 3bpm from the measurement on my wrist monitor whether or not my hands are touching the heart monitors of the eliptical trainer. So I cannot tell gauge accuracy by comparing measurements.

However, the page at http://www.hammerstrength.com/fitness_equipment/treadmill.asp suggests that their hand monitors are accurate. They write "The accuracy of a digital system can keep the user within +/- 3-4 beats per minute with the accuracy level similar to a clinical ECG."

I mentioned earlier that the LifeFitness treadmill I use picks up wireless transmissions from my chest strap. Perhaps all LifeFitness HR cardio equitment picks up wireless transmissions from Cardiosport HR monitors.

PowerManDL
05-06-2003, 11:43 PM
hey man, don't sweat it.......i still bet you got your run on!!!

When we goin drinkin?

carolinagirl
05-06-2003, 11:46 PM
Originally posted by aka23
...the answer I wrote above is not correct. =

Unacceptable.



Your punishment is: you must drink with PowerMan.

RG570
05-07-2003, 12:12 AM
ican out drink him both

carolinagirl
05-07-2003, 12:14 AM
pshaw.



that's all.

RG570
05-07-2003, 12:16 AM
*blushes*

PowerManDL
05-07-2003, 12:33 AM
Originally posted by RG570
ican out drink him both

Yeah right! My liver /pwns!!!

RG570
05-07-2003, 01:15 AM
tell that to the baron.

aka23
05-07-2003, 10:13 AM
Originally posted by PowerManDL
hey man, don't sweat it.......i still bet you got your run on!!!

Yes, the running went well. I remained at 9.5mph for a longer period than I have before. I am not upset over the error. I just wanted to give the correct information.


Originally posted by PowerManDL
When we goin drinkin?

I am thinking about going to a bar for the first time next Thursday. The Stanford club in my city is having a "Young Alumni Happy Hour." However, I doubt that I will drink any alcohol at the event.

RG570
05-07-2003, 10:33 AM
alchohol is the secret ingredient in muscle-tech products. the most highly anabolic nature known to man. You ever wonder why drunks are so strong?. Or how construction workers seem to recover from intense, backbreaking labor day after day? Its the booze.

aka23
05-07-2003, 04:50 PM
Today's Training Log

Sleep
I slept approximately 4.5 hours last night using 15mg Restoril (prescription sleeping aid). I will attempt a nap later today.

EDIT: I took a 1.5 hour nap after meal 3, so my total sleep for the day is 6 hours.

Weights
Quads & Abs Day
Squats -- Warmup Set, 245x8*
Full Squats -- 205x13*
Barbell Lunges -- 120x10/10*
Dumbbell Step-ups (22" Platform) -- 55x10/10*
Crunches -- BW+15 x 15*, BW+15x15
Twisting Crunches -- BW+20 x 15*
Leg Raise Type Exercises -- BW+40 x 15* , several other types and sets

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record weight at a given number or reps

I increased my maximum by 5lb on the squats, lunges, and crunches; by 5lb per dumbbell (10 lb total) on the step-ups; and by 10lb on the leg raises. I was able to increase the weights while maintaining my usual reps.

My lower back was bothering me during this workout. I would not have been able to do deadlift type exercises. The dumbbells step-ups get my heart rate higher than any other weight exercise I do. I measured my heart rate at ~165bpm after the second set.

Cardio
Cycling, moderate intensity
I plan to do stationary cycling in a similar rountine as last week: 1/4 regular level, 1/2 new, higher level, 1/4 regular level. I will edit this post and report how it goes.

EDIT: The workout went well. I came within 0.5% of my distance record.

Diet ~3600 calories
Meal 1 - Large Bowl Nature O's cereal, pollock fillet, grapes, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, pollock fillet, grapes
Meal 3 - Large bowl oatmeal, canned tuna, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Grape Nuts with skim milk, baby lima beans mixed with corn (succotash), cantaloupe
Snack 1 - Large Bowl oatmeal, 1/2 pollock fillet, 1 package broccoli, a few peanuts
Snack 2 - Oatmeal, 1/2 pollock filletSome of today's meals differ from my usual because I need to get to the supermarket. I am out of several types of fruit and meat. The calories are also quite high. I think this is the second highest total in my journal. I am not sure why I was so hungry today.

Supplements
2g flax oil, 1g fish oil

Mik
05-07-2003, 05:12 PM
Nice session aka. Grats on the PRs. Must've been the succotash. Sorry but whenever I hear that word I can't help but think of Looney tunes. :D

Thanks again for the tip on the db handles. Are you liking them?

aka23
05-07-2003, 09:58 PM
Originally posted by Mik
Nice session aka. Grats on the PRs. Must've been the succotash. Sorry but whenever I hear that word I can't help but think of Looney tunes. :D

Thanks. I have been consistently breaking PRs on all my quad and ab exercises for weeks. I also think of Looney Tunes when I hear succotash. "Sufferin' Succotash!". However, I did my weight workout before I ate the succotash.


Originally posted by Mik
Thanks again for the tip on the db handles. Are you liking them?

Overall, I like the new 18" dumbbell handles. I like how I can add more weight than on my old 14" handles. My old dumbbells could only go to about 85lb. The new ones could probably go to over 140lb with thin plates. I also like how they are easier to grip during shrugs, in which I use the heaviest weights. I find the length a little awkward for press type exercises, and the grip is less comfortorable. I prefer using my old 14" dumbbells on all exercises except rows and shrugs. I have attached a picture that compares the two handles..

Mik
05-08-2003, 07:27 AM
Thanks. I'm in serious need of them for rows and chest press since mine too only go to about 85. I'm wondering if it would be easier (for pressing) to get 25s on my current handles or to go for the longer ones. I'm wondering which would feel less awkward.

aka23
05-08-2003, 10:34 AM
Originally posted by Mik
Thanks. I'm in serious need of them for rows and chest press since mine too only go to about 85. I'm wondering if it would be easier (for pressing) to get 25s on my current handles or to go for the longer ones. I'm wondering which would feel less awkward.

I did some flat dumbbell presses in my morning workout today with the longer 18" handles. They worked fine. I was able to bring the weights well below my nipples without feeling awkward. I only run into problems in exercises where I bring the weights together, as some people do for presses. I suspect the longer handles would feel less awkward than using 25lb weights.

aka23
05-08-2003, 05:32 PM
Today's Training Log

Sleep
I slept approximately 3.5 hours last night using 15mg Restoril and 10mg Sonata (prescription sleeping aids). I will try to take a nap this evening.

I may have had trouble sleeping because of some recent events. A maid service cleaned my home yesterday. After they were done cleaning, I was unable to find any of the items on my bathroom counter. I use these items to brush my teeth, shave, and do other aspects of my daily routine. This combined with my parents visiting tomorrow left me anxious.

EDIT: I took a 30 min nap after meal 3, so my total sleep for the day was about 4 hours.

Weights
Push Day
Dumbbell Flat Press -- Warmup Set, 87x7*, 82x7L, 77x7L
Dumbbell Incline Press -- 75x4*, 70x8
Dumbbell Flyes -- 65x5*, 60x8
Dumbbell Military Press -- 55x9/8.5*, 60x3.5*
Dumbbell Front Raises -- 35x6*, 35x9*
Lying Triceps Extension -- 90x8*, 100x6.5*
Dumbbell Kickbacks -- 50x6*, 45x10/9*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight
L = Low, Extra-large Range of Motion

Most sets were record maximums or personal bests. I increased my maximum by 5lb per DB on the flyes, military press, front raises, and kickbacks. Increased my maximum by 2lb on the flat press. I had to significantly decrease reps to sustain the increased weight on several of these exercises. I think I will purchase some 1.25lb plates, so I can increase weights by smaller increments.

My bench press has not been progressing much. I am trying a new routine involving DB presses and machine presses. My weak point in the press is at the bottom, so I am doing DB presses below my nipple. I took the second working set below my nipple, and I took the third as far down as I could stretch while keeping my forearms straight.

I put the dumbbells in position for the military press by doing a clean, instead of using my knees like I have done in the past. The clean approach works much better for me. I feel like I have momentum for the press.

The data for the front raises is not a misprint. I did a set of 35x6 to failure, then was able to more reps at 35 on the second set. I intended to reduce the weights down to 30lb, but did not for some reason. I realized my mistake after about 3 reps in, then got a surge of adrenaline. My heart raced, I started sweating, and the reps became much easier. I was able to do 35x9 in the second set. I doubt that I will be able to repeat this weight/rep next week.

I was getting tired of skullcrushers, so I tried lying triceps extensions with the EZ-curl bar. I have not done these in about a year. I feel like they make my triceps burn more than skullcrushers, and I get a better ROM. I will continue with them next week.

Cardio
HIIT, Long Intervals
I plan to do 15 intervals with 1 min at 12mph and 1 min at 7mph, like I did last week. I will edit this post and report how things go.

EDIT: This session did not go quite as well as last week. It seems that last weeks' exceptional performance was an anomaly. I felt like I needed to reduce the intensity after a few intervals. In the later intervals my calves were sore, and my stomach was twisted. My workout looked something like below:

3 min -- Warmup
2 min -- 6 mph
5 intervals -- 1 min 12.0 mph / 1 min 7 mph
5 intervals -- 1 min 11.5 mph / 1 min 7 mph
5 intervals -- 1 min 11.0 mph / 1 min 7 mph
5 min -- cooldown


Diet 3400-3500 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, orange, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Organic Oats cereal with skim milk, succotash, watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Grapes
Supplements
1g flax oil, 2g fish oil

aka23
05-08-2003, 11:50 PM
Originally posted by aka23
A maid service cleaned my home yesterday. After they were done cleaning, I was unable to find any of the items on my bathroom counter. I use these items to brush my teeth, shave, and do other aspects of my daily routine. This combined with my parents visiting tomorrow left me anxious.

I finally found the missing items from my bathroom counter. They were in a hidden bathroom cabinet. I have lived in my home for almost a year, and I did not know that cabinet existed. It felt good to shave and floss.

I am still anxious about my parents' visit this weekend. This will be the first time I have seen them in more than a year. Their visit may impact my workout and meal routine for the weekend. I imagine that they will want to eat out and spend the day visiting popular tourist spots.

My father started going to the gym on a regular basis this year. He is probably going to want to go to the gym with me. He is a very outgoing and extroverted person, and is extremely interested in me getting married. I suspect that he is going to try to set me up with girls at the gym. This could be an embarassing event.

RG570
05-09-2003, 12:09 AM
Shaving=suck
Flossing=ace
if your dad gets out of hand ... just offer to give him a spot on the bench. And drop the bar right on his neck. Or you could set up fake dates with female co-workers and invite your dad. Cant hurt to start getting some action AKA, boost your tesosterone and what not ;)

GhettoSmurf
05-09-2003, 04:54 AM
Originally posted by aka23


I am still anxious about my parents' visit this weekend. This will be the first time I have seen them in more than a year. Their visit may impact my workout and meal routine for the weekend. I imagine that they will want to eat out and spend the day visiting popular tourist spots.



that's awsome that your parents are visiting, especially since you havent in more then a year. IMO, i'd say just have fun, and enjoy their company, and spend the day with weightlifting and dieting out of your mind. :)

aka23
05-09-2003, 11:15 AM
GhettoSmurf and RG570,

Thanks for the support. My parents are going to arrive this evening. My plan is to take a 1/2 day of work today. I will use the extra time to clean up my home and get my workout done. This will free up my entire evening to spend with my parents.

I cannot plan for Saturday and Sunday at this time. I do not think I could keep training or diet out of my mind, but I will likely change some aspects of my routine. I might workout less or at a different time, or I might change some of my meals. I will make a point to not avoid activities because of my diet/training. If necessary, I could take some snacks with me, and do my training early in the morning or late at night. I will report how things go.

GhettoSmurf
05-09-2003, 06:11 PM
good luck and have fun! :D

Alke
05-09-2003, 09:30 PM
Nice push day! lotta bold type going on LOL, thats cool when that happens!!!!

Good luck on your bench, sticking points are tough buggers to deal with

aka23
05-09-2003, 11:52 PM
Originally posted by Kenn
Nice push day! lotta bold type going on LOL, thats cool when that happens!!!!

Good luck on your bench, sticking points are tough buggers to deal with

Thanks. I am satisfied with my gains on Thursday's workout. My reps are getting low, so there won't be as much bold type next week (Bold type indicates new max).

I do not understand why progress has been so slow on my bench press. My dumbbell press, my incline press, and all other exercises have improved in recent weeks. It does not make sense that only my bench press would remain stagnant.

aka23
05-10-2003, 12:00 AM
Originally posted by GhettoSmurf
good luck and have fun! :D

Thanks. My parents arrived nearly an hour earlier than expected today, while I was in the middle of my cardio workout and covered in sweat. They are aware of my training and diet habits, and were accomodating to them. They gave me a 1/2 hour to complete my workout and clean up, before spending the evening together. The rest of the day went smoothly. We went out to dinner, rented Orange County (the movie), and had a pleasant conversation. I enjoyed seeing them again.

Budiak
05-10-2003, 12:06 AM
Orange County is a brilliant piece of social criticism.

RG570
05-10-2003, 12:11 AM
is your mom hot?

aka23
05-10-2003, 08:05 AM
Budiak,

I enjoyed Orange County, although I usually prefer a different type of humor. Some of the movie's inaccuracies and cliches were annoying. I can see your point about the social critcism.


RG570,

That is not an appropriate question. She looks fine for her age.

aka23
05-10-2003, 08:08 AM
Yesterday's Training Log

Sleep
My total sleep for the day is 8 hours. I slept approximately 6.5 hours last night using 25mg doxylamine succinate (OTC sleep aid), then took a 1.5 hour nap after meal 2. The doxylamine succinate was very effective.

Weights
Rest Day
My body feels quite sore today. It is worst in my back, my traps, and my pecs. Much of the soreness went away after my nap.

Cardio
Cycling -- Very low intensity, very long duration
As I mentioned in another post, my parents arrived an hour early, in the middle of this workout. We agreed to meet a 1/2 hour later, to give me time to complete the workout and clean up. The rest of the workout and the rest of the evening with my parents went well.

Diet 3400-3500 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl oatmeal, small chicken breast, 1/2 red snapper fillet, brown rice, 1 package green beans, apple, a few peanuts
Meal 3 - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, 1/2 banana
Meal 4 - Large bowl black beans mixed with brown rice, sweet potato, red snapper fillet, 1/2 banana, a few peanuts
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Oatmeal, 1/2 red snapper fillet
Snack 3 - Orange
Supplements
1.3g borage oil, 1g flax oil, 1g fish oil, 1 multivitamin/mineral (no iron)

aka23
05-10-2003, 07:25 PM
Today's Training Log

Sleep
My total sleep for the day was about 7 hours. I slept approximately 5.5 hours last night, then took a 1.5 hour nap after Meal 1. I used a combination of 10mg Sonata (prescription sleeping aid) and an over the counter sleeping aid with active ingredient 25mg doxylamine succinate. Doxylaminate succinate enhances the effects of hypnotics like Sonata.

Weights
1/2 Body Pull, Emphasis on Machines
WG Front Lat Pulldown -- 170x5.5*, 160x8.5*
WG Rear Lat Pulldown -- 190x6.5*, 180x8*
Compound Row -- 170x8*, 160x9.5*
Iso Low Row -- 150x6*, 140x9*
Seated Bicep Machine -- 95x6.5*, 90x8*
Lateral Raise Machine -- 105x9*
Rear Lateral Raise Machine -- 100x12N, 130x10N
Lower Back Extension -- 220x15*
Ab Machine -- 200x8*, 190x12*, 180x15*
Hip Adductus (inner thigh) -- 180x15*

Bold = Largest weight ever used for given exercise
* = Personal Best -- Record number of reps at a given weight
N = New Exercise -- No basis for personal best comparison

I feel that this was an excellent workout, and I made decent gains on all exercises. All sets were personal bests or record maximums. My extra sleep over the past 2 days may be related to my improved performance in this workout. I added 20lb to my maximum on lower back extension. I added 10lb to my maximum on the lat pulldowns, iso-low row, hip adductus, and ab machine. I added 5lb to my maximum on the lateral raise machine.

I switched several of the exercises in this workout. My calves and hamstrings were feeling a bit sore, so I moved them to Sunday's workout. I think they still have not fully recovered from Thursday night's HIIT. I replaced them with the lateral raise from Sunday's workout and the rear lateral raise. The rear lateral raise machine is a new execise. I added it to emphasise my posterior deltoids. Next week I will have a better idea how much weight to use.

Cardio
Cycling, medium intensity
I plan to do two hill programs (interval training) followed by some cycling at a fixed level, like I did last week. I will edit this post and report how it goes.

I did a 90sec interval program, a 60sec interval program, and then a fixed level. Overall, it went well. I probably should have done a higher intensity on second interval and the fixed level.

Diet 3500-3600 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, red snapper fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, 1/2 snapper fillet, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, canned tuna, brown rice, 1 package green beans, pear, a few peanuts
Meal 4 - Large bowl Grape Nuts with skim milk, succotash, watermelon
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Oatmeal, 1/2 snapper fillet
Snack 3 - BananaI need to get to the supermarket tomorrow. I am out of poultry, bananas, and a couple other foods that I frequently eat.

Supplements
1g flax oil, 2g fish oil

RG570
05-10-2003, 07:51 PM
Originally posted by aka23


RG570,

That is not an appropriate question. She looks fine for her age.

:angel:

aka23
05-11-2003, 06:57 PM
Weekly Goal Update

Weight -- 166.5lb (+ 1.0lb)

Median Body Fat -- 3.9% (- 0.2%)
Lowest Formula -- 2.4% (JP-3, chest, abdomen, thigh)
Highest Formula -- 4.8% (L-3, triceps, abdomen, subscapular) & (FS-4, triceps, axilla, abdomen, subscapular)

My goal is to be 170lb and 5% body fat. This week my body weight increased 1.0lb to 166.5lb. My chest skinfold measure decreased by 0.5 mm, causing my median body fat measure to decrease by 0.2%.

I listed 166.5 lb as my weight, but the actual weight could be 166.5 +/- 0.5lb. I weigh myself before and after my two weekend workouts at the gym. This week the measurements varied quite a bit more than normal, probably due to water weight. The actual measures are below.

Before Workout Sat -- 167.0
After Workout Sat -- 167.5
Before Workout Sun -- 166.5
After Workout Sun -- 166.0

I attached a current picture in a similar pose as last week. The picture does not look as lean as last week around the rib cage and obliques, yet the skinfolds measures show a small decrease. I checked the skinfolds many times, and the measures are consistent. I suspect the difference is related to taking the picture in a slightly different pose (on exhale?) and/or water retention. My May 4th picture (last week) is linked below for comparison. If I find some time, I may try to take a picture in an identical pose and I may add a leg shot, as RG570 suggested last week.

EDIT: I retook the picture and updated the attachment on this post. Persons who viewed it earlier would need to press refresh on their browsers or use the link in the later post. I think this picture more closely resembles last week's picture than the earlier one.

Skinfold Measures
Biceps -- 2 mm
Triceps -- 2 mm
Chest -- 2.5 mm (- 0.5mm)
Axilla -- 3 mm
Abdomen -- 4 mm
Thigh -- 4 mm
Supraliiac -- 4 mm
Subscapular -- 8 mm


images/attach/jpg.gifAttachment: May 4th Picture (Last Week) (http://www.wannabebigforums.com/attachment.php?s=&postid=507652)

RG570
05-11-2003, 07:29 PM
everything looks bigger but you are right, the oblique/intercoastal area looks a little bit less defined, as does your tricep. all though you abs look much sharper. your arms also appear slightly larger. i would like very much to see a leg shot AKA, keep up the good work.

aka23
05-11-2003, 11:46 PM
Originally posted by RG570
i would like very much to see a leg shot AKA, keep up the good work.

Thanks. I have attatched a leg shot to this post.

aka23
05-11-2003, 11:48 PM
Originally posted by aka23
If I find some time, I may try to take a picture in an identical pose.

I retook the picture and have attached it to this post.

RG570
05-11-2003, 11:57 PM
legs looking quite cut up, but it seems out of proportion with your upper body. I know staying uber-lean is one of your top priorities, but if you cut down on the cardio for a while and kept you calories the same i bet your legs would increase in size by a substantial amount, and that would certainly help you get up to 170, and above.

bradley
05-12-2003, 02:55 AM
If your gains keep coming at this rate do you plan on going higher than 170? I mean if you are losing/maintaining bf I think you should keep gaining. Still looking ripped:)

Congrats on the gains:thumbup:

GhettoSmurf
05-12-2003, 04:55 AM
Originally posted by bradley
If your gains keep coming at this rate do you plan on going higher than 170? I mean if you are losing/maintaining bf I think you should keep gaining. Still looking ripped:)


i totally agree

why stop a good thing? ;)

aka23
05-12-2003, 09:43 AM
Originally posted by RG570
legs looking quite cut up, but it seems out of proportion with your upper body. I know staying uber-lean is one of your top priorities, but if you cut down on the cardio for a while and kept you calories the same i bet your legs would increase in size by a substantial amount, and that would certainly help you get up to 170, and above.

I used to feel like my legs were large. I suppose it is more related to my bone structure than my actual leg size. I think I have a relatively large hip, as opposed to the classic male mesomorph V-shape. I agree that I do not have wide quads like many bodybuilders do. I am not sure if I would want to look that way.

I have been making good gains on most of my leg exercises. I set a new record maximum nearly every time I work my quads, calves, or inner thighs. I think there has been a noticeable increase in leg circumference in the time that I have kept this journal, more so than for most of my body parts. Although I have not really been focusing on hypertrohpy for the legs, as I sometimes do sets of 10 or 15.

You bring up an interesting point about cardio and leg size. Two ways in which cardio might hinder leg hypertrohpy are overtraining and muscle fiber changes. Running, HIIT, and other high impact work can easily overtrain the legs, which could hinder gains. I do not think this has been a major problem for me since I have been making good gains.

It is my understanding that slow/fast twitch fiber ratios are for the most part genetically determined. However, there is a certain type of fast twitch fiber that can act as either slow or fast twitch, depending on training. So in this regards, training can effect whether certain fibers act as fast twitch or slow twitch. In resistance training that includes eccentric and concentric contractions, both types of twich fibers tend to hypertrophy. But fast twitch fibers tend to hypertrophy first and to a greater extent. I am not sure how much and what type of training would bring about the above effects, but I would be interested in learning more about it.

aka23
05-12-2003, 11:27 AM
Originally posted by bradley
If your gains keep coming at this rate do you plan on going higher than 170? I mean if you are losing/maintaining bf I think you should keep gaining. Still looking ripped:)

Congrats on the gains:thumbup:

Originally posted by GhettoSmurf
i totally agree

why stop a good thing? ;)

Thanks. My goals are looking very practical at this point. 170 at 5% fat is 161.5lb lean body and 8.5lb fat. I need to gain 1.5lb muscle and 2lb fat to attain this ratio. If progress continues as it has been in recent weeks, I will probably be under 5% when I hit 170lb.

At that point, I plan to revaluate my goals. I may want to continue gaining, or I may want to maintain my weight. I am satisfied with my appearance and do not want to be extremely large. It would be nice to have some more upper body strength/size, but I do not want to sacrifice my running when doing so. I have already exceeded the optimal weight for middle & long distance runners that are my height, and I am nearing the optimal weight for sprinters.

Mik
05-12-2003, 11:57 AM
Nice progress aka. Lookin' hella lean. Have you got any back shots?

aka23
05-12-2003, 01:59 PM
Originally posted by Mik
Nice progress aka. Lookin' hella lean. Have you got any back shots?

Thanks for the compliments. I take all of the pictures by photographing the reflection in my bathroom mirror. This setup prevents me from taking pictures of my back, or even getting a good look at my back. The skinfolds on my back (subscapular) are twice as high as any other part of my body, so my back is probably one of my least impressive angles.

aka23
05-12-2003, 05:33 PM
Yesterday's Training Log
This is the training log for Sunday, May 11th

Sleep
My total sleep for the day was about 7 hours. I slept approximately 5.5 hours, then took a 1.5 hour nap after Meal 1. I used the same combination of Sonata and doxylamine succinate (sleeping aids) as last night.

Weights
1/2 Body Workout
Incline Bench Press -- 170x6*, 160x7
Machine Bench Press -- 210x6*, 200x8
Pec Deck Fly -- 130x7*, 120x7.5
Military Press Machine -- 170x7*, 160x9*
Triceps Pressdown -- 95x5, 90x8
Standing Calf Raise -- 330x10*, 340x8*
Seated Leg Curl -- 100x9*, 110x8*
Incline Leg Press -- 460x8*, 440x12*
Leg Extension -- 140x8*, 135x10*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight

Most sets were personal bests or record maximums. I added 20lb to my maximum on calf raise. I added 10lb to my maximum on bench press, military press, and leg press. I added 5lb to my maximum on the Incline Press and Leg Extension. I have not done the seated leg curl in a while, and do not remember my previous maximum. It was at least 20lb lower. I feel that I had excellent gains on the military press and leg exercises. I was able to increase weights while maintaining reps. I was hoping for better gains on the peck deck fly, and I had no gains on the triceps pressdown.

I am going to restructure this workout next week. I dislike the triceps pressdown and have not been making much progress with it. I may replace it with a close grip bench press, or I may drop it all together. It seems like this is too many sets and too many body parts. I think I am going to combine a portion of this workout at the gym with Thursday’s freeweight push day at home. Perhaps I will do all my chest work on Sunday at the gym, and all my triceps work on Thursday at home. I may move the calf raise and hamstrings back to Saturday. I would like to continue to workout my deltoids and legs twice per week since I have been making excellent gains with this approach.

Cardio
Eliptical Trainer, medium-high intensity
I spent the day with my parents walking around the Wild Animal Park is Escondido, CA. This walking up/down hills combined with my leg work in the morning left my calves sore. I switched from my usual running to the eliptical trainer since the elipical trainer is not weight bearing and puts much less stress on the calves.

This is the first time I have ever used the eliptical trainer for more than ½ hour in a row. I did about an hour with a heart rate near 150-155 (~80% MHR) on a random setting. The workout went well. I was within 2% of my distance record for both the first and second ½ hour.

Diet 3400-3500 calories
Meal 1 - Large bowl Nature O's, pollock fillet, orange, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, pollock fillet, orange, a few peanuts
Meal 3 - Large bowl oatmeal, canned tuna, brown rice, 1 package green beans, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, 1 package peas, orange
Snack 1 - Oatmeal, 1 package broccoli, a few peanuts
Snack 2 - Oatmeal, 1/2 pollock fillet
Snack 3 - Banana
Snack 4 - Orange, PearI mentioned earlier that my parents and I spent the day at The Wild Animal Park. The trip took longer than expected, and I only packed fruit as snacks. This fruit made up Snack #3 and #4. There was a 5.5 hour window between Meal 2 and Meal 3 without any significant source or protein. Next time I go on such a trip, I will be better prepared.

Some of the meals also look different because I was running out of food and needed to go to the supermarket. I was out of several types of meat and fruit.

Supplements
2g flax oil, 1g fish oil

wibble
05-12-2003, 06:33 PM
Awesome job on the PR's! You're looking ripped as hell too, you shouldn't have any problems at all getting that last bit of weight on, you're real close to your goal! Congrats! :D

GhettoSmurf
05-12-2003, 07:13 PM
i agree, you're doing awsome aka. everytime i check in here you have a new PR. keep it up~!~

aka23
05-12-2003, 11:52 PM
wibble and GhettoSmurf,

Thanks for the compliments. I try to increase the weight or reps by small amounts with every workout, so I frequently make PR's. My legs, abs, shoulders, and back have been progressing well. However, my chest and arms seem to be gaining more slowly.

Yes, I am quickly approaching my goal. At my current pace of 0.8lb per week, I will reach my goal next month. I am quite satisfied with the way things have been going so far.

bradley
05-13-2003, 08:51 AM
Good to see your are progressing with the bench press. I was curious as to whether you do all your cardio at the gym or do you have any cardio equipment at your home?

Coke
05-13-2003, 08:58 AM
Glad to see you are happy with your progress :)
Great journal by the way - wish I could be more verbose (in a good way)! :cool:

aka23
05-13-2003, 01:26 PM
Originally posted by bradley
Good to see your are progressing with the bench press. I was curious as to whether you do all your cardio at the gym or do you have any cardio equipment at your home?

I have been progressing on the machine bench press, flat DB press, incline BB press, and incline DB press. I have not attempted the flat BB bench press in a couple weeks. The flat BB bench press is the exercise where I have had the most problems. My strategy is to focus on these related exercises, doing some of the DB sets with very large ROM (below nipple). I will also increase my tricep/deltoid strength. After a couple weeks, I will try the flat BB bench press again. Hopefully, I will finally have some gains at that time.

I have two old exercise bikes at home. One is a Vision Fitness and one is a Life Cycle. I have only used the Vision Fitness for the past five years because the magnetic resistance is quieter. I usually do my running and eliptical trainer work at the gym. Every now and then, I run along the beach.

I really enjoy doing cardio at home. It is nice to have no travel time, be able to turn on the TV with the volume way up, ride with my shirt off, set the temperature exactly how I like it, and have quick access to showers + postworkout meal. Having a staionary cycle is also useful for warming up when lifting at home.

aka23
05-13-2003, 03:53 PM
Originally posted by CoCoa
Glad to see you are happy with your progress :)
Great journal by the way - wish I could be more verbose (in a good way)! :cool:

Cocoa,

Thanks for the compliments on the journal. Yes, I am satisfied with my progress. In the 5 weeks that I have kept this journal, I have gained more than 4lb of muscle and lost a small bit of fat. All of my lifts have had significant improvements except for my bench press (incline press & flat DB press have improved). Nearly all forms of my cardio have improved as well.

RG570
05-13-2003, 04:00 PM
the online journal is a powerful training aid :D

aka23
05-13-2003, 06:55 PM
Originally posted by RG570
the online journal is a powerful training aid :D

I agree. When I workout at home, I check my journal between each exercise. I look at the weight used, how many reps I did, and any relevant comments. I then mentally set a goal for a certain reps and weight. I have started a similar approach at the gym. The online journal has helped me be more consistent with my diet. In addition some readers have provided valuable suggestions, and printing my results makes me more motivated to succeed.

There are a number of other important factors besides the journal. This is my most focussed attempt at bulking. I have never eaten as much as I do now. I suspect that my lack of calories has limited my gains. I also started some new more effective training routines at approximately the same time I started this journal. These new routines include a 2x per week split, more interval training, and less cycling on back to back days.

aka23
05-13-2003, 11:29 PM
Yesterday's Training Log
This is the training log for Monday, May 12th

Sleep
I slept approximately 6 hours last night using 15 mg Restoril and 10 mg Sonata (prescription sleeping aids).

Weights
Rest Day
My legs are feeling a bit sore, but overall I am less sore than usual on a rest day. The difference may be related to substituting the eliptical trainer for running yesterday.

Cardio
Cycling -- Very low intensity, very long duration
I did some intervals at very low intensities. My heart rate probably averaged 50-55% MHR.

Diet 3600 calories
2:00AM-2:30AM – Large bowl oatmeal, 1/3 mahi-mahi fillet, 1 package broccoli, a few peanuts
4:15AM-4:45AM - Oatmeal, 1/3 mahi-mahi fillet, orange
6:45AM-7:45AM - Large bowl Shredded Wheat with skim milk and cut up banana, mahi-mahi fillet, a few peanuts
11:30AM-12:45PM - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, orange, a few peanuts
3:15PM-3:45PM - Banana
4:30PM-5:45PM - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, pear, a few peanuts
Cardio Workout
10PM-10:45PM - Grape Nuts with skim milk, 1 package brussel sprouts, 1 ear corn, 2 orangesI decided to try something different in today’s log and list the times at which I ate each meal. The timing of the meals was determined by hunger and convenience. The timing of the snacks vary quite a bit, but the four larger meals are reasonably consistent. I probably felt hungrier towards the beginning of the day because I did heavy cardio last night. Many of the meals seem to last a long time because I often take breaks between the foods. For example in the 6:45AM meal I ate the cereal; then I took a shower, got dressed, did my morning routine; and later I ate the mahi-mahi fillet and peanuts just before leaving for work. This way I avoid feeling full and sluggish, and enjoy the meal more.

This is the first time I have had mahi-mahi in about a year. I picked it up because my supermarket was having a $2.50/lb sale. I have got to stop buying these very low priced fish. I think my supermarket puts them on sale because they are starting to smell and are about to go bad. I did go to the supermarket yesterday, but I am still low on fruit and meat. I am waiting for a trip to a different supermarket on Wednesday or Thursday that should have better prices.

Supplements
1.3g borage oil, 1g flax oil, 1g fish oil, 1 multivitamin/mineral (no iron)

rookiebldr
05-14-2003, 12:02 AM
I love fish but it's got to smell really fresh for me. I seem to notice it right away if it's not.

Times for meals and ranges is a nice idea. I've sometimes enter the times in my journal as well just not lately because I'm lazy at the moment.

bradley
05-14-2003, 03:22 AM
Originally posted by aka23
[BThis is the first time I have had mahi-mahi in about a year. I picked it up because my supermarket was having a $2.50/lb sale. I have got to stop buying these very low priced fish. I think my supermarket puts them on sale because they are starting to smell and are about to go bad. I did go to the supermarket yesterday, but I am still low on fruit and meat. I am waiting for a trip to a different supermarket on Wednesday or Thursday that should have better prices.

[b[/B]

Do you have access to a Sam's Club or Costco? Both of these stores offer good prices on frozen fish filets such as orange roughy, mahi-mahi, cod, salmon, tuna, tilapia, and catfish (these are the ones I can remember off hand). I find that there is really not much difference in quality because most seafood is frozen at some point in time anyway before it is sold. This might not be the case in California though.

I would imagine that when you perform BB bench press again you will find that you have improved seeing as how all of the other pressing movements have progressed.

I am considering purchasing an exercise bike for my basement which I think would make cardio much more convenient. That way I can watch TV or listen to the radio. I guess the main advantage is to not have to put up with other people at the gym.

aka23
05-14-2003, 08:22 AM
Originally posted by rookiebldr
I love fish but it's got to smell really fresh for me. I seem to notice it right away if it's not.

I am the same way. I usually avoid fish that does not smell fresh. I ate the mahi-mahi because I did not want to waste money, it was well before the expiration date, and I did not want to make an early supermarket trip for substitute meats.

GhettoSmurf
05-14-2003, 08:42 AM
aka, how do you usually prepare your fish?

i usually just bake mine in the over, but i was thinking about maybe trying to grill a pollock fillet on my george foreman grill. just looking for some new ideas, if you dont mind me asking.

aka23
05-14-2003, 12:26 PM
Originally posted by bradley
Do you have access to a Sam's Club or Costco? Both of these stores offer good prices on frozen fish filets such as orange roughy, mahi-mahi, cod, salmon, tuna, tilapia, and catfish (these are the ones I can remember off hand). I find that there is really not much difference in quality because most seafood is frozen at some point in time anyway before it is sold. This might not be the case in California though.

I frequently buy frozen pollock and snapper at the supermarket. I usually get the pollock for about $2.50 per lb and the snapper for about $3.50 per lb. I avoid other types of frozen fish because they are much more expensive. It would be nice to have some more variety.

There is a price club type store about 10 miles away. I have never visited the store. When I find some time, I will take a trip out to the price club, and see what they offer.


Originally posted by bradley
I would imagine that when you perform BB bench press again you will find that you have improved seeing as how all of the other pressing movements have progressed.

I hope that is the case. Up until this point, the other pressing exercises have been progressing, while my BB bench press has not. I think the weak point in my press is at the bottom, so I have added some sets of DB presses that go very low to emphasize this area.


Originally posted by bradley
I am considering purchasing an exercise bike for my basement which I think would make cardio much more convenient. That way I can watch TV or listen to the radio. I guess the main advantage is to not have to put up with other people at the gym.

I am quite happy with my exercise bike. It was easily worth the money for me. Exercise bikes can cost anywhere from $50 to over $3000. I would suggest not restricting yourself to the brand that is used at the gym. I think some of the lesser known companies are better values.

aka23
05-14-2003, 02:27 PM
Originally posted by GhettoSmurf
aka, how do you usually prepare your fish?

i usually just bake mine in the over, but i was thinking about maybe trying to grill a pollock fillet on my george foreman grill. just looking for some new ideas, if you dont mind me asking.

I cook fish and almost all my foods in the microwave. I own three microwaves, so I can simulateneously cook the meat, the oatmeal, and the vegetables in meal 3. I have found that frozen fish comes out particularly well in the microwave, especially when the portion sizes are small.

I like microwave cooking because it is quick, convenient, and consistent. I can usually cook any of the meats that I eat in under five minutes. I have not tried cooking with a grill, but I have heard that they can work well with fish fillets.

aka23
05-14-2003, 09:29 PM
Yesterday's Training Log
This is the training log for Tuesday, May 13th

Sleep
I slept 6 hours using 30 mg of Restoril (prescription sleeping aid). This is 2x my usual dosage.

Weights
Pull Day
Doorway Width Chin-ups -- BW+35 x 6*, BW+25 x 8*
Underhand Chin-ups -- BW+40 x 6.5*
EZ Bar Curls – 110x4*, 100x8*
DB Concentration Curls -- 50x6.5/6*, 45x10/10*
Dumbbell Rows -- 102x8/8*, 97x10/10*
Upright Rows – 110x6*, 100x9.5*
Dumbbell Shrugs -- 224x7*, 214x10*

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record maximum weight

All sets were personal bests or record maximum weights. I added 10lb to my dumbbells shrug maximum (5lb per dumbbell). This is the heaviest set of dumbbells I have used for any exercise. I added 5lb to my maximum on the chin-ups, EZ bar curls, dumbbell rows, and upright rows. Most of the gains in this workout were small. Many were just one rep above last week.

Cardio
Running/Eliptical Trainer -- High Intensity
I did my usual increasing speed workout on the treadmill. I started at 7.5mph and increased speed every 5 minutes until I reached 9.5mph. My pulse rate was about 165 (85% MHR) at 9.5mph. This is close to my anaerobic threshold. I am still not quite ready to go to 10mph. Next I did two short hill programs on the eliptical trainer. Each hill program had about 45 second high/45 second low intervals. My heart reached a max of 170-175 on the final interval. My performance was average on the running, but the eliptical trainer felt easy. I sweated quite a bit more than usual during this workout.

Diet 3500-3600 calories
Meal 1 - Large bowl Shredded Wheat with skim milk and cut up banana, pollock fillet, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, orange, a few peanuts
Meal 3 - Large bowl oatmeal, canned tuna, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Life Cereal with skim milk, 1 package peas, 2 oranges
Snack 1 - Oatmeal, 1 package broccoli, 1/2 pollock fillet, a few peanuts
Snack 2 - Oatmeal, 1/2 pollock fillet
Snack 3 - BananaSupplements
1g flax oil, 2g fish oil

Mik
05-15-2003, 01:05 AM
Nice work aka! You seem to be setting PRs every day. Those concentration curls are crazy. Nice work on chins as well.

aka23
05-15-2003, 10:16 AM
Originally posted by Mik
Nice work aka! You seem to be setting PRs every day. Those concentration curls are crazy. Nice work on chins as well.

Thanks for the compliments. I think my bicep strength is out of proportion with some of my other body parts, such as my chest. I have been progressing well with chins and lat pulldowns in recent weeks. My rear lat pulldown has increased by 20% in the past month, and a month ago I had never done a chin with more than my body weight.

aka23
05-15-2003, 04:14 PM
Yesterday's Training Log
This is the training log for Wednesday, May 13th

Sleep
I slept approximately 5.5 hours last night using 15mg Restoril and 10mg Sonata (prescription sleeping aids).

Weights
Quads & Abs Day
Squats -- Warmup Set, 250x8*
Full Squats -- 205x14*
Hack Squats -- 185x12N
Barbell Lunges -- 125x10/10*
Dumbbell Step-ups (22" Platform) -- 57x10/10*
Crunches -- BW+20 x 15*, BW+20x15
Twisting Crunches -- BW+25 x 15*
Leg Raise Type Exercises -- BW+47 x 15* , several other types and sets

Bold = Largest weight ever used for given exercise
* = Personal Record, Record number of reps at a given weight or record weight at a given number or reps
N = New Exercise, no basis for personal best comparison

I increased my maximum by 5lb on the squats, lunges, and crunches; by 2lb per dumbbell (4 lb total) on the step-ups; and by 7lb on the leg raises. I was able to increase the weights while maintaining my usual reps.

I tried hack squats for the first time today. I could have done a larger weight, instead I focussed on getting my form down. They definitely feel different from regular squats, and work muscles in a different way. I do squats at home without safety bars. Hack squats seem like a safer alternative in case of failure. However, I do not like the way the motion feels with the bar rubbing against my legs, and having the bar behind me feels awkward. I am not sure if I will continue with them next week.

Cardio
Cycling, moderate intensity
This workout went very well. I did the first 1/4 at my regular level; the next 2/3 at the new, higher level; and the final 1/6 at my regular level as a cooldown. This is the first time I have done more than ½ of my workout at the higher level. It is not surprising that I also set a distance record in this workout. I broke my old distance record by about 1%.

Diet3600 calories 2:00AM-2:30AM – Oatmeal, 1/3 pollock fillet, 1 package broccoli, a few peanuts
4:00AM-4:30AM - Oatmeal, 1/3 pollock fillet
6:00AM - Orange
Weightlifting Workout
7:00AM-7:45AM - Large bowl Shredded Wheat with skim milk and cut up banana, pollock fillet, a few peanuts
11:30AM-12:30PM - Large bowl black beans mixed with brown rice, sweet potato, small serving pollock fillet, orange, a few peanuts
3:45PM-4:00PM - Banana
4:45PM-5:45PM - Large bowl oatmeal, canned tuna, brown rice, one package green beans, apple, a few peanuts
Cardio Workout
9:45PM-10:45PM - Grape Nuts with skim milk, baby lima beans mixed with corn (succotash), 2 orangesMy daily calories have gone up significantly in recent weeks. When I started this journal five weeks ago, I was only eating 3200-3300 calories a day. Now it seems like 3500-3600 calories is common. My appetite has also increased. I felt hungry before nearly every meal today. I usually do not eat so close to weightlifting. I only ate the orange so I would not be hungry during the workout. These changes may be related to more muscle and/or more intense workouts. I plan to continue to increase calories with my appetite until my body fat starts increasing.

I went to the supermarket tonight and picked up chicken and more fruit among other things. I was getting tired of eating pollock and oranges and am happy to have some substitutes.

Supplements
1g flax oil, 1g fish oil

aka23
05-15-2003, 11:21 PM
Originally posted by PowerManDL
When we goin drinkin?

Originally posted by aka23
I am thinking about going to a bar for the first time next Thursday. The Stanford club in my city is having a "Young Alumni Happy Hour." However, I doubt that I will drink any alcohol at the event.

I attended the Alumni Happy Hour event tonight that I mentioned in an earlier post. It was not a bar like I imagined. It was a high-class restaurant with a bar attached. I was probably underdressed in my jeans and T-shirt. I was one of the few persons who did not drink alcohol. I think this surprised the waitress.

About three dozen persons attended. All who attended were given unlimited? free drinks by the bar/restaurant. It was nice to see some other recent grads. However, I disliked the noisy, crowded environment. I also quickly got tired of answering the same questions about what I did, where I lived, what I majored in, etc. I am not sure if I will attend such events in the future. I left early to go to the gym and do my HIIT workout.

Xg74
05-16-2003, 12:03 AM
Originally posted by aka23

I left early to go to the gym and do my HIIT workout.

That is true dedication. :)

RG570
05-16-2003, 12:23 AM
I wouldnt have even imagined you owned jeans. Did any girls ask to feel your abs?

Rastaman
05-16-2003, 02:52 AM
Hey aka, do you know any good jokes?

bradley
05-16-2003, 03:34 AM
Are you planning on seeing your doctor again to re-evaluate your sleeping difficulties? Although you don't seem to be getting much sleep your progress has been great these past weeks.

CBates
05-16-2003, 06:55 AM
aka, you might have already answered this question in your journal somewhere, but I may have over looked it, but when you do cardio, do you do it first thing in the morning on an empty stomach (like some people recommend for better fat loss results) or do you do it anytime of the day. Also, what's your thoughts on the subject as well, about doing cardio on an empty stomach in the morning or at anytime of the day for better fat loss results? I just started doing 3-4 days of cardio, and I just wanted to get a few peoples opinion on what's the best thing to do, and you're one of the more intelligent people on this board on this subject from reading most of your posts.


Also, I know what you mean by "disliked the noisy, crowded environment." I went to a club last weekend for the first time in over a year and after that trip, I doubt I make another return for a long time.

aka23
05-16-2003, 11:53 AM
Originally posted by CBates
aka, you might have already answered this question in your journal somewhere, but I may have over looked it, but when you do cardio, do you do it first thing in the morning on an empty stomach (like some people recommend for better fat loss results) or do you do it anytime of the day. Also, what's your thoughts on the subject as well, about doing cardio on an empty stomach in the morning or at anytime of the day for better fat loss results? I just started doing 3-4 days of cardio, and I just wanted to get a few peoples opinion on what's the best thing to do, and you're one of the more intelligent people on this board on this subject from reading most of your posts.

I usually do cardio during the evening because that is the most convenient time in my daily schedule. I rarely go more than about 4.5 hours without eating; so in the morning my stomach is not empty, and my glycogen reserves are not low.

Doing cardio on an empty stomach is a common recommendation among recreational exercisers as well as some fitness professionals. It is true that doing cardio after fasting all night increases fat burning due to lower glycogen levels. However, it also increases muscle wasting due to the glycogen levels as well as high levels of the the catabolic stress hormone cortisol after an overnight fast. Furthermore doing cardio on an empty stomach greatly reduces endurance and performance, so you are likely to stop sooner and burn fewer calories. It also feels quite unpleasant for many, which makes you less likely to continue with the program. Personally, I feel awful if I am hungry while working out, and when my blood sugar gets low I start getting headaches and have other negative symptoms.

I would suggest doing cardio with something in your stomach, but not so soon after a meal that insulin levels would be high or there would be digestion problems. This is especially true if you are doing HIIT or other high intensity cardio for which glycogen/glucose is a primary fuel. I think the best time of day to do it is when it is convenient for your schedule and when you are likely to continue.

aka23
05-16-2003, 01:11 PM
Originally posted by bradley
Are you planning on seeing your doctor again to re-evaluate your sleeping difficulties? Although you don't seem to be getting much sleep your progress has been great these past weeks.

I have listed my approximate average hours per sleep on weekdays during the time I have kept this journal. Note that these totals include naps taken later in the day. On weekends my sleep totals were larger and more consistent.

Week 1: ~5 hours
Week 2: ~5 hours
Week 3: ~5 hours
Week 4: ~3.5 hours
Week 5: ~6 hours
Week 6: ~6 hours

My sleep has improved in the past couple weeks, but it still is low. Some of the improvement may be related to rotating sleeping medications, instead of going days without them.

My doctor and I have not been seeing eye to eye about my sleeping problems. He is convinced that they are caused by not following his insomnia pamphlet to the letter and/or the problems are all in my mind. He seems reluctant to consider the possibility that there is a medical reason for my sleeping difficulties.

At my last appointment he prescribed me with Elavil. Elavil is primarily used as an antidepressant, although it does have sedative properties. This medication has a number of serious side effects, not the least of which is weight gain. I did not take this medication because I believe that I am not depressed, and there are too many undesireable side effects. He may have just prescribed a mood booster, so I would stop botherining him.

I will at least call the doctor's office when my test samples of Sonata run out. If I do come in again, I will make sure to see a different doctor. The office has several doctors. One of them majored in exercise physiology, and specializes in sports injury and athletics. I have gotten along well with her in the past and will try to schedule an appointment with her, if I do come in again for the sleeping issues.

aka23
05-16-2003, 05:29 PM
Originally posted by RG570
I wouldnt have even imagined you owned jeans. Did any girls ask to feel your abs?
I dress for comfort. I wear jeans or shorts every day. I have not worn formal slacks since last June. I also do not wear tight clothes, so my abs were not visible. I do not think any girls have ever asked to feel my abs. However, some have given compliments about my abs.


Originally posted by Xg74
That is true dedication. :)
Yes. I try to set my schedule so both workouts and social events are possible. But when I have to choose one or the other, my workouts usually take priority.


Originally posted by Cbates
Also, I know what you mean by "disliked the noisy, crowded environment." I went to a club last weekend for the first time in over a year and after that trip, I doubt I make another return for a long time.
I prefer talking in a quiet, more comfortable environment such as at home or at a restaurant. It is a pain to have to shout back and forth while standing and being surrounded by others. I think that I would also dislike clubs.

aka23
05-16-2003, 11:24 PM
Originally posted by Rastaman
Hey aka, do you know any good jokes?

Rastaman,

I tend to take things seriously. I almost never tell jokes and was voted most serious in high school. Perhaps I will add some type of joke to one of my workout logs in the future.

aka23
05-16-2003, 11:28 PM
Yesterday's Training Log
This is the training log for Thursday, May 17th

Sleep
I slept approximately 6 hours last night using 15mg Restoril (prescription sleeping aid), then took a 0.5 hour nap after Meal 3. My total sleep for the day was about 6.5 hours.

Weights
Push Day
Dumbbell Flat Press -- Warmup Set, 92x5*, 87x6L, 77x8/9L
Dumbbell Incline Press -- 75x6*, 70x8
Dumbbell Flyes -- 60x9*
Dumbbell Military Press -- 60x5*, 55x9*
Dumbbell Front Raises -- 37x8*, 37x6L
Lying Triceps Extension -- 105x6*, 95x8.5*
Dumbbell Kickbacks -- 50x8/7.5*, 45x12*

Bold = Largest weight ever used for given exercise
* = Personal Best, Record number of reps at a given weight
L = Low, Extra-large Range of Motion

Most sets were record maximums or personal bests. I increased my maximum by 5lb on the flat press and triceps extension. Increased my maximum by 2lb on the front raises.

My weak point in the bench press is at the bottom, so I am doing DB presses below my nipple. I took the second working set below my nipple, and I took the third as far down as I could stretch while keeping my forearms straight. I dropped down the weight on the flyes to insure that my form is correct. I did the second set of front raises at an extra slow speed to try something different. I think I am going to switch the triceps exercises next week. I will probably go back to skullcrushers, and replace the kickbacks with something new, perhaps a close grip bench press.

Cardio
HIIT, Long Intervals
I did a new type of ramping interval intensity workout that went as listed below. I did the first interval at 11.0mph / 7.mph , then slowly increased intensity to 12.0mph at a 2% incline on interval 5. 12mph is the max speed of the treadmill, so I had to start using an incline to increase intensity after this point. This workout was extremely intense. By the end of the workout, I felt very overheated almost to the point of possible medical issues. Towards the end my heart rate was peaking near 185bpm on the high points, and only dropping to 160 on the recovery periods.

The treadmill I was on sometimes malfunctioned. When I typed in the 7mph recovery speed, it printed an error message then raised the speed to 12mph. This type of error could cause injury if a person was not prepared for the change. In addition, the total distance for the workout was cleary wrong. It said that I ran about 30 miles, which would mean my average speed was about 45mph during this 40min workout.

3 min -- Warmup
2 min -- 6 mph
Interval 1 -- 1 min 11.0 mph / 1 min 7 mph
Interval 2 -- 1 min 11.5 mph / 1 min 7 mph
Interval 3 -- 1 min 12.0 mph / 1 min 7 mph
Interval 4 -- 1 min 12.0 mph + 1% incline / 1 min 7 mph
Interval 5 -- 1 min 12.0 mph + 2% incline / 1 min 7 mph
Interval 6 -- 1 min 11.0 mph / 1 min 7 mph
Interval 7 -- 1 min 11.5 mph / 1 min 7 mph
Interval 8 -- 1 min 12.0 mph / 1 min 7 mph
Interval 9 -- 1 min 12.0 mph +1% incline / 1 min 7 mph
Interval 10 -- 1 min 11.0 mph / 1 min 7 mph
Interval 11 -- 1 min 11.5 mph / 1 min 7 mph
Interval 12 -- 1 min 12.0 mph / 1 min 7 mph
Interval 13 -- 1 min 11.0 mph / 1 min 7 mph
Interval 14 -- 1 min 11.5 mph / 1 min 7 mph
Interval 15 -- 1 min 11.0 mph / 1 min 7 mph
5 min -- Cooldown

Diet ~3600 calories
Meal 1 - Large bowl Shredded Wheat Cereal with skim milk and cut banana, small serving chicken breast, a few peanuts
Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving chicken breast, grapes, a few peanuts
Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
Meal 4 - Large bowl Organic Oats cereal with skim milk, succotash, cantaloupe
Snack 1 - Oatmeal, 1 package broccoli, 1/3 pollock fillet, a few peanuts
Snack 2 - Oatmeal, 1/3 pollock fillet
Snack 3 - BananaSupplements
2g flax oil, 1g fish oil

bradley
05-17-2003, 07:42 AM
Originally posted by aka23
Perhaps I will add some type of joke to one of my workout logs in the future.

I know this wasn't intended as a joke but I found it funny:)

mixta
05-17-2003, 09:11 AM
The treadmill I was on sometimes malfunctioned. When I typed in
the 7mph recovery speed, it printed an error message then raised the speed to 12mph. This type of error could cause injury if a person was not prepared for the change. In addition, the total distance for the workout was cleary wrong. It said that I ran about 30 miles, which would mean my average speed was about 45mph during this 40min workout.

I agree with the issues you mentioned with the treadmill. The treadmill I use plays up like that too. If the readouts were true, that would be some serious running speed, lol. Good work on the weights used on your push day. :thumbup:

RG570
05-17-2003, 11:54 AM
how much longer do you plan on substituting db press for barbell bench press? Your db press is advancing nicley, but i find if i leave a movement out for too long of a time my body stops being so efficient at it, and though my strength may increase in my muscles, the lift itself will go down. You may just try a light set or two in with your pushdays. Just an idea.