Squat: 135x12
This was no record breaking PR but damn did it feel good to not get my ass kicked by weights I just cant handle at the moment. If I didn't get on 5 3 1, I was going to just get back on an LP type set up so I could rep out with some lighter weights to get some confidence back. I don't think I have fully recovered mentally from the session a few weeks back where I was supposed to be hitting PRs but instead failed miserably. No doubt in my mind that taking it light is exactly what is needed at times. Felt great after today's session. Hard set but left a couple reps in the tank.
Did some foam rolling and my god did it hurt on the IT bands. Felt like there was a big knot inside my leg. Guess there probably was.
After the session I went to the Sonny Bill Williams boxing match for which I scored free tickets. The fight itself was a joke but had a fun night with a few beers with a couple of guys from work. Turned today into my free day as it suited. No food or junk for the rest of the week.
Didn't log yesterday's diet but it was a good day. Hit 230G of C and 280 G of P. Stir fry chicken and rice all day long.
Thursday, 9 February 2012
Tuesday, 7 February 2012
Strength & Ladders
I'm falling down this ladder, strength and size dropping,
The future looks bleak, can I see this stopping?
A once pleasant game, where I always rolled a six,
Now success has turned to failure, pain is what this game inflicts.
One thing I know, In this game I'm going to stay,
It's only a matter of time until I climb the ladders again one day.
A long term vision, there's more than luck involved,
In my own mind, the problems have already been solved.
Ladders are deceiving, their true nature clouded,
Climbing back down is often a fear unfounded
After all, it's the big picture that really matters,
Relish this challenge, This Game of Strength & Ladders.
The future looks bleak, can I see this stopping?
A once pleasant game, where I always rolled a six,
Now success has turned to failure, pain is what this game inflicts.
One thing I know, In this game I'm going to stay,
It's only a matter of time until I climb the ladders again one day.
A long term vision, there's more than luck involved,
In my own mind, the problems have already been solved.
Ladders are deceiving, their true nature clouded,
Climbing back down is often a fear unfounded
After all, it's the big picture that really matters,
Relish this challenge, This Game of Strength & Ladders.
Friday, 3 February 2012
More Training
1/2/11
Fuel
Meal 1: Whey, whole milk, banana, plum. 50C 35P
Meal 2: PWO Shake. 60C 20P
Meal 3: Chicken breast pasta: 30C 55P
Meal 4: Chicken breast pasta: 30C 55P
Meal 5: 1litre trim milk: 50C 40P
Meal 6: Chicken curry: 25P
Meal 7: 2x whey in water: 50P
Total C: 220
Total P: 280
Weights
Squat: 130x3x5. Took it light on the squat because my hip flexors are tight. Gonna start foam rolling.
Bench: 92.5x3x2. Last session before my PR attempt. If I can get 115x1 I will be loving life.
Chins: 16x3x5
2/2/11
Fuel
Meal 1: Whey, milk, toast. 45C 35P
Meal 2: Chicken breast sandwich with cheese and pepperoni. 30C 50P
Meal 3: Spaghetti bolgnese, hand full of potato chips, 2x handfull of peanuts. 60C 50P
Meal 4: PWO Shake. 50C 35P
Meal 5: Mince sandwich, lamb curry. 30C 50P
Meal 6: Whey in water.
Total C: 215
Total P: 245
A little more liberal with the fat intake and calories because I had soccer training again this afternoon.
Soccer Practice
Really enjoying getting back into the game. As much as I love weight training and staying strong, it doesn't give me quite the same high I get from competitve sports such as Rugby or Soccer.
Need to work on my fitness and composure on the ball.
Fuel
Meal 1: Whey, whole milk, banana, plum. 50C 35P
Meal 2: PWO Shake. 60C 20P
Meal 3: Chicken breast pasta: 30C 55P
Meal 4: Chicken breast pasta: 30C 55P
Meal 5: 1litre trim milk: 50C 40P
Meal 6: Chicken curry: 25P
Meal 7: 2x whey in water: 50P
Total C: 220
Total P: 280
Weights
Squat: 130x3x5. Took it light on the squat because my hip flexors are tight. Gonna start foam rolling.
Bench: 92.5x3x2. Last session before my PR attempt. If I can get 115x1 I will be loving life.
Chins: 16x3x5
2/2/11
Fuel
Meal 1: Whey, milk, toast. 45C 35P
Meal 2: Chicken breast sandwich with cheese and pepperoni. 30C 50P
Meal 3: Spaghetti bolgnese, hand full of potato chips, 2x handfull of peanuts. 60C 50P
Meal 4: PWO Shake. 50C 35P
Meal 5: Mince sandwich, lamb curry. 30C 50P
Meal 6: Whey in water.
Total C: 215
Total P: 245
A little more liberal with the fat intake and calories because I had soccer training again this afternoon.
Soccer Practice
Really enjoying getting back into the game. As much as I love weight training and staying strong, it doesn't give me quite the same high I get from competitve sports such as Rugby or Soccer.
Need to work on my fitness and composure on the ball.
Friday, 27 January 2012
Soccer Practice
Soccer Practice
2.5 hours long. This was a tough workout. At the end my calves were completely cramping up.
Things I need to work on are finishing when the all comes from wide areas as well as controlling aerial balls.
Fuel for the 26th of January
Meal 1: Satay chicken and rice. 45C, 25P
Meal 2: 2x eggs, 1x whey, whole milk. 15C, 50P
Meal 3: PWO 1 litre of sports drink. 75C
Meal 4: Chicken breast burger, fries. 65C, 30P
Meal 5: 2x whey in water. 50P
Meal 6: 400g chicken breast. 100P
Total C: 200
Total P: 255
2.5 hours long. This was a tough workout. At the end my calves were completely cramping up.
Things I need to work on are finishing when the all comes from wide areas as well as controlling aerial balls.
Fuel for the 26th of January
Meal 1: Satay chicken and rice. 45C, 25P
Meal 2: 2x eggs, 1x whey, whole milk. 15C, 50P
Meal 3: PWO 1 litre of sports drink. 75C
Meal 4: Chicken breast burger, fries. 65C, 30P
Meal 5: 2x whey in water. 50P
Meal 6: 400g chicken breast. 100P
Total C: 200
Total P: 255
Thursday, 26 January 2012
Just, Training, Just Living
Weights
Squat: 150x2, 160x2, 165x2, 150x2, 160x2, 165x2, 130x8. Whole workout wasn't easy but it wasn't too hard. Hip flexors have been so fucking sore, felt like they were gonna tear off.
Fuel for the 25th of January
Meal 1: Whole milk, 2 eggs, whey, toast: 50g C, 50g P
Meal 2: PWO Shake: 60g C, 20g P
Meal 3: Spaghetti Bolognese: 45g C, 55g P
Meal 4: 1litre 1% milk: 50g C, 40g P
Meal 5: Whey in water: 25g P
Meal 6: Lamb chops: 55g P
Total C: 205
Total P: 245
...because life's better with abs.
Squat: 150x2, 160x2, 165x2, 150x2, 160x2, 165x2, 130x8. Whole workout wasn't easy but it wasn't too hard. Hip flexors have been so fucking sore, felt like they were gonna tear off.
Fuel for the 25th of January
Meal 1: Whole milk, 2 eggs, whey, toast: 50g C, 50g P
Meal 2: PWO Shake: 60g C, 20g P
Meal 3: Spaghetti Bolognese: 45g C, 55g P
Meal 4: 1litre 1% milk: 50g C, 40g P
Meal 5: Whey in water: 25g P
Meal 6: Lamb chops: 55g P
Total C: 205
Total P: 245
...because life's better with abs.
Monday, 23 January 2012
Getting Conditioned, Getting Lean
Fuel for the 23rd of January
Meal 1: 4 eggs, 2 pieces of wholemeal toast, 1 scoop of whey, 200ml whole milk: 50g C, 60g P
Meal 2: 1litre of skim milk: 40g C, 35g P
Meal 3: Roast chicken wholemeal sandwich, 1 plum: 45g C, 50g P
Meal 4: PWO shake, 250ml fruit juice: 90g C, 35g P
Meal 5: Chicken wings: 55g P
Meal 6: Whey in water: 25g P
Total C: 225
Total P: 260
Conditioning
This was a hectic 90min game of soccer. Hopefully I will play this year when the season starts in a couple of months, I'm trying to get a team together. Soccer and weight training will keep me lean, strong and conditioned to run.
Meal 1: 4 eggs, 2 pieces of wholemeal toast, 1 scoop of whey, 200ml whole milk: 50g C, 60g P
Meal 2: 1litre of skim milk: 40g C, 35g P
Meal 3: Roast chicken wholemeal sandwich, 1 plum: 45g C, 50g P
Meal 4: PWO shake, 250ml fruit juice: 90g C, 35g P
Meal 5: Chicken wings: 55g P
Meal 6: Whey in water: 25g P
Total C: 225
Total P: 260
Conditioning
This was a hectic 90min game of soccer. Hopefully I will play this year when the season starts in a couple of months, I'm trying to get a team together. Soccer and weight training will keep me lean, strong and conditioned to run.
Thursday, 19 January 2012
SV Post
Although I have been dieting and slimming down for a few months now, things went initially really well. I was hitting PRs. But now things have changed.
Today was not a good day in the gym. It's clear I have lost a significant amount of strength. I only managed 170x6x2 when a couple of weeks ago I did 170x12x2. My bench went just as badly. Although I haven't lost a huge amount of bodyweight over the last couple of weeks (about 1kg/2lbs), my protein intake has certainly taken a dive from about 250g per day to 190-200g per day. I now feel like this has made a real negative impact.
It's clear I have only 1 real option; get my protein intake back up to 250g and salvage what I still have, while getting my training back on track. While I believe some loss in strength is okay, this current state can't go on.
To anyone who reads this log, I would give just 2 pieces of advice:
1. If you think at some point in your training, you may want to become lean, keep your bodyfat at around 15% if you can. If it gets up to around 25%, you really make things more difficult for yourself in the long run, as I have done. Time spent dropping bodyweight by somewhere in the region of 15% is a slow, time consuming process that coulb be spent better by getting bigger and stronger.
2. Keep your protein high.
I'm going to be taking a break from updating my log here on SV. I'm still going to be training but I just dont feel like being in the public domain as such at the moment. Good luck to everybody and I'll see you here again soon.
Today was not a good day in the gym. It's clear I have lost a significant amount of strength. I only managed 170x6x2 when a couple of weeks ago I did 170x12x2. My bench went just as badly. Although I haven't lost a huge amount of bodyweight over the last couple of weeks (about 1kg/2lbs), my protein intake has certainly taken a dive from about 250g per day to 190-200g per day. I now feel like this has made a real negative impact.
It's clear I have only 1 real option; get my protein intake back up to 250g and salvage what I still have, while getting my training back on track. While I believe some loss in strength is okay, this current state can't go on.
To anyone who reads this log, I would give just 2 pieces of advice:
1. If you think at some point in your training, you may want to become lean, keep your bodyfat at around 15% if you can. If it gets up to around 25%, you really make things more difficult for yourself in the long run, as I have done. Time spent dropping bodyweight by somewhere in the region of 15% is a slow, time consuming process that coulb be spent better by getting bigger and stronger.
2. Keep your protein high.
I'm going to be taking a break from updating my log here on SV. I'm still going to be training but I just dont feel like being in the public domain as such at the moment. Good luck to everybody and I'll see you here again soon.
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