ddegroff: its not so bad... it allows for bigger meals at the end of the day. It is a lot easier to adhere to the diet than I thought it would be. I imagine if you keep yourself busy it makes it easier.
LJ: haha, i never said you had to do 20 hours... I would say 16 hours is good +/- an hour. My days just ended up where I IF'd for 20 hours or so.
Brute: I think i solved the problem with foot placement, but we will see come my next long row... tomorrow
I end up going 20+ hrs lately because I want to get in my cardio (after work) prior to eating. My last meal is around 1030pm and I get home from work at about 530pm. Finished with cardio around 645ish so it happens to be around 20-21hrs most of the time. I hope its not a hindrance, it seems to be working well.
Narrow stance ass to grass squats
275x6, 275x6, 275x6
90 seconds between sets... stance was a bit narrower than shoulder width as I was trying to somewhat mimic my foot placement while rowing which is awfully close.
Straight bar cable row - new
11x6, 11x6, 11x6, 11x6
90 seconds between sets
leg curls, cable curl, pressdown
8k row ~easy
12.5k row ~easy pace
I received my beta alanine yesterday and am doing 2.8g 2x daily. I have noticed the tingling feeling that people have reported as well as a warming sensation... I wouldn't be surprised if my body temperature is a bit higher than norm. True test will come when I hit up 500m intervals on Monday. I sweat so much during the row today. I decided to weigh myself before and after rowing, only to have a 3lb weight difference between both weigh ins.
Liking them narrow ass ATF squats dude.
Narrow stance ATF squats w/oly shoes
left handed db press
--- this is the first time I have done any type of pressing or shoulder/chest work and decided to at least work my good arm until the other side is healed. I guess in a sense my left hand is weaker than my right so this might either A. bring it up to par while my right side heals or B. somehow someway stimulate growth in the right side through some mechanism or another.
treadmill ~ 1 hour
fast/walk/little jogging 4.5 miles
I'm going to start running followed by swimming in a month or two in my prep for the seals next year. Hopefully mid July if not August my right arm will be fully functional and will slowly add in pushups/dips/pullups into the routine. All of my training from then on will be geared toward passing BUD/S. This includes dropping to a weight I feel optimum for performance/endurance while at the same time keeping strength as high as possible... my guess is somewhere in the realm of ~175 so back to the skinny lean days.
I actually started counting calories... somewhat. Not everything has been logged, but I am trying to get more consistent at it again for the sake of optimum performance. Been traveling to L.A. and eating total crap for 3/4 days the last 2 weeks so hopefully I can stay more consistent even if I do happen to travel elsewhere. Definitely doing a step forward step back the last 2 weeks.
been using thedailyplate.com and it seriously is a step ahead of fitday as far as web interface tracking goes. Not to mention it has almost everything added by other users EVEN ATLARGE Nutrition products and small little stuff you get at the grocery store.
Last edited by ryuage; 06-24-2008 at 09:27 PM.
Super to hear you're getting ready for the seals, go for it man.
short 1k row
plank + flutter kicks
5 minute warmups
35 minute total interval time
1:2 work:rest ratio
4.0mph/9.0mph @ 5.0 incline
5 minute cool down
Last edited by ryuage; 06-25-2008 at 04:45 PM.
Welcome, new Mod.
I'm definitely going to check out that dailyplate site. Thanks for that, man!
Gj bud! I was on the IF train not too long ago but fell off because my day is so unpredictable. I might go back on it thanks to you!
Guide: haha, thanks bud.. and definitely check out dailyplate if you do any sort of meal tracking
BFGUITAR: I guess I happen to do IF out of habit now more than trying to... I basically go throughout my day and just eat when I get home.
BB Row while laying flat on a bench
left arm db press
.25 mile warmup
3 miles @ 7.0mph
.5 miles @ 7.5mph
.5 miles @ 8.0mph
.25 mile cool down
total = 4.5 miles
kind of happy since I seriously feel too heavy and haven't ran a straight semi long distance in some time... my knees arent thanking me and I probably should get my weight down a.s.a.p.
Will probably invest in some new running shoes and a new heart rate monitor soon. I had a chance to get 25 bucks off with a coupon, but its expired now... =\
New training schedule
0 CT 4 mi 2 mi EZ
1 CT 30 min tempo Rest 3 mi Rest 5 mi 2 mi EZ
2 CT 4 x 400 IW Rest 3 mi Rest 6 mi 2.5 mi EZ
3 CT 35 min tempo 2 mi 3 mi Rest 7 mi 2 mi EZ
4 CT 5 x 400 IW Rest 4 mi race pace Rest 7 mi 3 mi EZ
5 CT 35 min tempo 3 mi 3 mi race pace Rest 8 mi 3 mi EZ
6 CT 6 x 400 IW 3 mi 4 mi race pace 2 miles EZ Rest 10K race
7 CT 40 min tempo Rest 4 mi race pace Rest 9 mi 3 mi EZ
8 CT 6 x 400 IW 3 mi 3 mi race pace Rest 10 mi 3 mi EZ
9 CT 45 min tempo 3 mi 4 mi race pace Rest 11 mi Rest
10 CT 7 x 400 IW 4 mi 3 mi race pace Rest 12 mi 3 mi EZ
11 CT 45 min tempo Rest 3 mi race pace Rest 5 mi 2.5 mi EZ
Last edited by ryuage; 06-27-2008 at 02:36 PM.
are you still doing IF? How is the BA experiment going? Feeling any endurance gains so far?
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
Still doing IF although probably going to move to a more structured diet based on my schedule since it will be changing. IF in short I believe is good for two things..
I definitely felt a difference as far as insulin sensitivity and response to carbohydrates regardless of complex or simple. In short, I generally tolerated it and didn't experience the rapid fluctuations that left me lethargic after a carbohydrate meal... even if I did eat 200+ grams in one sitting with no accompanying fat or real amount of protein.
BA I am still exploring. I definitely feel a greater threshold before my legs would have normally been burning in agony. I did just start a running program and will be crosstraining with rowing so we will see how things progress and I will update even more so when I get my full fledged endurance training going.
Narrow stance atc squats
Parallel rows lying face down on bench
left arm db press
overhead db extension
all exercise I do are lighter than normal, but I do keep integrity in my lifts and focus on my form and full rom. I cant wait... a couple more weeks and my right arm should be good to go and will be incorporating my BUD/S prep.
Looking good bro, you own with those squats.
Training for the Seals!! That's tough stuff!