Weight: --
Calories: 1250
Daily Diet:
250-- Cliff Bar
5-- Diet Coke
220-- Sandwich
5-- Diet Coke
170-- Pistachios
20-- Green tea (4:02 PM)
5-- Diet Coke (5:05 PM)
5-- Diet Coke
220-- Sandwich
80--HC (9:58)
80--HC (10:25)
80--HC (11:17)
90-- Milk
-----------------------------
1230 cals
Friday, December 7, 2012
Thursday, December 6, 2012
Thursday, 1/6/12
Weight: 126 pounds.
Calories: 1450
Daily Diet:
200-- Oatmeal
170-- Pistachios
5-- Diet Coke
5-- Diet Coke
20-- Green tea
220-- Sandwich
200-- Oatmeal
5-- Diet Coke (2:14)
5-- Diet Coke (2:54)
220-- Sandwich
20-- Green tea (5:56)
80-- Hot chocolate
200-- Oatmeal
10-- Gum
90-- Milk
[x] Walk Adobe.
[x] 2 core sets.
[ ] Heights work.
Calories: 1450
Daily Diet:
200-- Oatmeal
170-- Pistachios
5-- Diet Coke
5-- Diet Coke
20-- Green tea
220-- Sandwich
200-- Oatmeal
5-- Diet Coke (2:14)
5-- Diet Coke (2:54)
220-- Sandwich
20-- Green tea (5:56)
80-- Hot chocolate
200-- Oatmeal
10-- Gum
90-- Milk
[x] Walk Adobe.
[x] 2 core sets.
[ ] Heights work.
Wednesday, December 5, 2012
Wednesday, 1/5/12
Weight: [Forgot to weigh in.]
Calories: 1300.
Daily Diet:
220-- Turkey Sandwich (120 turkey, 100 bread)
170-- Whole almonds
5-- Diet Coke
5-- Diet Coke
10-- Gum
20-- Green Tea
170-- Pistachios
200-- Oatmeal
30-- Awake Tea with Stevia
20-- Green tea with Arrow
170-- Pistachios
5-- Diet Coke
5-- Diet Coke
20-- Green tea
220-- sandwich
Calories: 1300.
Daily Diet:
220-- Turkey Sandwich (120 turkey, 100 bread)
170-- Whole almonds
5-- Diet Coke
5-- Diet Coke
10-- Gum
20-- Green Tea
170-- Pistachios
200-- Oatmeal
30-- Awake Tea with Stevia
20-- Green tea with Arrow
170-- Pistachios
5-- Diet Coke
5-- Diet Coke
20-- Green tea
220-- sandwich
Tuesday, December 4, 2012
Tuesday, 1/4/12
Weight: 127 pounds (126.4 by home scale, + .6 pounds)
Calories: 1450, 90
Daily Diet:
xxx, xx -- 20 oz cold water.
280, 37 -- Protein shake. (1 serving whey powder (140, 25), 1.5 cups skim milk (140, 12))
220, 32 -- Oh Yeah! Protein blend shake.
180, 4 -- Be Kind Dark Chocolate Cherry Almond Granola Bar
30, xx -- Tea (Tazo Awake Black Tea- 10, Stevia- 20)
40, xx -- 44oz Diet Coke (used 40 to play it safe and because I like round numbers)
220, 25 -- Sandwich (120 cal chicken, 100 cal bread)
260, 10 -- Chick-Fil-A 8 Nugget Entree
xxx, xx -- 20 oz of water.
5, xx -- 6: 22 PM Can of Diet Coke
160, 2 -- Cashews
20, xx -- Green tea
------------------------------
~1420, 105
[x] 20 oz of water with breakfast.
[x] Bike to PD.
[x] PD
[x] Ride home.
[x] 1 core set at home.
[x] Heights work
Calories: 1450, 90
Daily Diet:
xxx, xx -- 20 oz cold water.
280, 37 -- Protein shake. (1 serving whey powder (140, 25), 1.5 cups skim milk (140, 12))
220, 32 -- Oh Yeah! Protein blend shake.
180, 4 -- Be Kind Dark Chocolate Cherry Almond Granola Bar
30, xx -- Tea (Tazo Awake Black Tea- 10, Stevia- 20)
40, xx -- 44oz Diet Coke (used 40 to play it safe and because I like round numbers)
220, 25 -- Sandwich (120 cal chicken, 100 cal bread)
260, 10 -- Chick-Fil-A 8 Nugget Entree
xxx, xx -- 20 oz of water.
5, xx -- 6: 22 PM Can of Diet Coke
160, 2 -- Cashews
20, xx -- Green tea
------------------------------
~1420, 105
[x] 20 oz of water with breakfast.
[x] Bike to PD.
[x] PD
[x] Ride home.
[x] 1 core set at home.
[x] Heights work
Monday, December 3, 2012
Goals: 1/2 - 1/9
Weekly Goals:
-The week of December 2nd-
[ ] Starting weight of less than 125 pounds as of Sunday, December 2nd.
[ ] 3 workouts at Project Deliverance. (M-W-F or T-T-S)
[ ] 3 days of recovery + interval/cardio training.
This last week kind of went to shit on the last few days, so here's hoping this next week goes better. Depending on what the weigh-in says Sunday morning, my diet and calorie choice will be determined later on.
Mondays, Wednesdays, and Fridays will primarily center around the afternoon sessions at Project Deliverance. I will also be including four core sets on these days and walking my dog, Adobe, once a day on these days.
Tuesdays, Thursdays, and Saturdays are technically a day off from the main workouts. On these days I train my dad and put him through his workouts while focusing on cardio work myself. The T-Th-S block will feature six core sets, two walks, and whatever I deign to include while at the community center gym.
"You don't need better equipment, more time, or a better program. You simply need more desire, a will to succeed, and less excuses." -- Rob MacDonald
-The week of December 2nd-
[ ] Starting weight of less than 125 pounds as of Sunday, December 2nd.
[ ] 3 workouts at Project Deliverance. (M-W-F or T-T-S)
[ ] 3 days of recovery + interval/cardio training.
This last week kind of went to shit on the last few days, so here's hoping this next week goes better. Depending on what the weigh-in says Sunday morning, my diet and calorie choice will be determined later on.
Mondays, Wednesdays, and Fridays will primarily center around the afternoon sessions at Project Deliverance. I will also be including four core sets on these days and walking my dog, Adobe, once a day on these days.
Tuesdays, Thursdays, and Saturdays are technically a day off from the main workouts. On these days I train my dad and put him through his workouts while focusing on cardio work myself. The T-Th-S block will feature six core sets, two walks, and whatever I deign to include while at the community center gym.
"You don't need better equipment, more time, or a better program. You simply need more desire, a will to succeed, and less excuses." -- Rob MacDonald
Saturday, December 1, 2012
Friday, 11/30/12
Weight: 122 pounds.
Daily Diet:
Cheat day, no calorie tracking was done. This will be followed by a day of "cleansing," so to speak.
Daily Diet:
Cheat day, no calorie tracking was done. This will be followed by a day of "cleansing," so to speak.
Thursday, November 29, 2012
Thursday, 11/29/12
Today was doomed going to be a weird day. Last night at about 2 AM I woke up absolutely famished-- I mean, DYING of hunger--, so I went to the kitchen and made myself a whole meal. Problem being I was running on autopilot since I was still mostly asleep, so I didn't even think about tracking calorie intake. Oh well... In the words of @BobbyMaximus, "Worry about trends, not snapshots."
So today my diet gets restricted in a way; I try to keep the calorie amount fairly low while still managing to get the right amounts of protein and fiber. Tricky and disappointing, but c'est la vie. I've got a goal for the end of this week and I'm stickin' to it.
Weight: [forgot to weigh in...]
Daily Diet:
280, 37 -- Protein shake (1.5 cups of skim milk-- 140, 1 serving chocolate whey protein-- 140)
60, 10 -- Roast turkey (1 serving, weighed and measured)
60, 10 -- Roast turkey (1 serving, weighed and measured)
20, x -- Green tea (1:34 PM)
5, x -- Diet Coke (2:53)
5, x -- Diet Coke (3:43)
280, 37 -- Protein shake (1.5 cups of skim milk-- 140, 1 serving chocolate whey protein-- 140)
80, x -- Apple
10, x -- 2 Diet Cokes when dad was gone, finished second one during wd
20, x -- Green tea (9:08)
90, 8 -- Milk
------------------------------
910, 102
So today my diet gets restricted in a way; I try to keep the calorie amount fairly low while still managing to get the right amounts of protein and fiber. Tricky and disappointing, but c'est la vie. I've got a goal for the end of this week and I'm stickin' to it.
Weight: [forgot to weigh in...]
Daily Diet:
280, 37 -- Protein shake (1.5 cups of skim milk-- 140, 1 serving chocolate whey protein-- 140)
60, 10 -- Roast turkey (1 serving, weighed and measured)
60, 10 -- Roast turkey (1 serving, weighed and measured)
20, x -- Green tea (1:34 PM)
5, x -- Diet Coke (2:53)
5, x -- Diet Coke (3:43)
280, 37 -- Protein shake (1.5 cups of skim milk-- 140, 1 serving chocolate whey protein-- 140)
80, x -- Apple
10, x -- 2 Diet Cokes when dad was gone, finished second one during wd
20, x -- Green tea (9:08)
90, 8 -- Milk
------------------------------
910, 102
Wednesday, November 28, 2012
Wednesday, 11/28/12
Surprisingly great day! Slept pretty well, played with the dog, and had a solid upper body day in the gym. Bear crawls are apparently well within my wheelhouse.
Weight: 123.7
Challenges:
[x] Walk Adobe at least once.
[x] 4 core sets (2-- Serenity, 2-- Supernatural)
[x] Bike to PD
[x] PD
Warm Up with Bike to Gym & 500m Row +
3x5 Shoulder Dislocate +
3x10 Goblet Squat +
3x10 Proper Push-Up
Then
10x Bent Over Row @ 2x20# +
10x Upright Row @ 2x20# +
40m Farmer Carry @ 2x53#
Rest 60 seconds
Five Rounds
Then
4x Bridge Press @ 85# +
20m DB Bear Crawl @ 2x10# +
Rest 90 seconds
Five Rounds
Then
"Cool Down" with 3 mile ride home.
Daily Diet:
200 -- Oatmeal
80 -- Hot chocolate
130 -- Raisins
140 -- Double shot
4 -- DC (initially for WoW, for Serenity)
20 -- Green tea (end of Serenity)
4 -- DC (SPN)
200 -- Oatmeal with brown sugar (Instant oats-- 150, brown sugar-- 45)
20 -- Green tea (3 PM SPN)
220 -- Turkey Sandwich
20 -- Green tea (WoW and Castle)
20 -- Green tea (Arrow)
140 -- Mocha (start of SPN)
140 -- Mocha (Two and a Half men)
-------------------------------------------------------
1340 calories
Weight: 123.7
Challenges:
[x] Walk Adobe at least once.
[x] 4 core sets (2-- Serenity, 2-- Supernatural)
[x] Bike to PD
[x] PD
Warm Up with Bike to Gym & 500m Row +
3x5 Shoulder Dislocate +
3x10 Goblet Squat +
3x10 Proper Push-Up
Then
10x Bent Over Row @ 2x20# +
10x Upright Row @ 2x20# +
40m Farmer Carry @ 2x53#
Rest 60 seconds
Five Rounds
Then
4x Bridge Press @ 85# +
20m DB Bear Crawl @ 2x10# +
Rest 90 seconds
Five Rounds
Then
"Cool Down" with 3 mile ride home.
Daily Diet:
200 -- Oatmeal
80 -- Hot chocolate
130 -- Raisins
140 -- Double shot
4 -- DC (initially for WoW, for Serenity)
20 -- Green tea (end of Serenity)
4 -- DC (SPN)
200 -- Oatmeal with brown sugar (Instant oats-- 150, brown sugar-- 45)
20 -- Green tea (3 PM SPN)
220 -- Turkey Sandwich
20 -- Green tea (WoW and Castle)
20 -- Green tea (Arrow)
140 -- Mocha (start of SPN)
140 -- Mocha (Two and a Half men)
-------------------------------------------------------
1340 calories
Tuesday, November 27, 2012
Tuesday, 11/27/12
Today was a bit of an anomaly. I don't usually go into the gym on Tuesdays, but due to skipping yesterday to recover, I went in today. We worked on power cleans and jerk movements today; I was unhappy with the weight, since I used to clean much more than this. But I guess I have to cut myself a little bit of slack... I haven't practiced the PC for quite a while, so the drop is to be expected.
There's a nasty mental block I keep hitting at around the 90 pound mark when it comes to the power clean; I get the entire high-pull and hang clean part of the movement in, but I've been having trouble getting under the bar and sticking the landing. Since I can frontsquat over 145, the catch itself is completely doable, which means my inability to do so is entirely psychological. We worked on it a bit with squat cleans and lots of reps at a manageable weight. Hopefully that hurdle will fall soon.
Weight: 125 pounds.
Challenges:
[x] 2 core sets
[x] bike to PD
[x] PD (see below)
Daily Diet:
280 [37] -- Shake (1.5 milk-- 140, protein powder-- 140)There's a nasty mental block I keep hitting at around the 90 pound mark when it comes to the power clean; I get the entire high-pull and hang clean part of the movement in, but I've been having trouble getting under the bar and sticking the landing. Since I can frontsquat over 145, the catch itself is completely doable, which means my inability to do so is entirely psychological. We worked on it a bit with squat cleans and lots of reps at a manageable weight. Hopefully that hurdle will fall soon.
Weight: 125 pounds.
Challenges:
[x] 2 core sets
[x] bike to PD
[x] PD (see below)
Warm Up with Bike to Gym/ 500m Row +
2x15 One-and-a-Half Air Squat +
2x5 Jump Squat +
2x10 Goblet Squat @ 36#
Then
Work Up to Heavy Clean & Jerk +
10x3 Clean & Jerk @ 75-80% of 1RM
OR
5x2 Clean & Jerk @ 75-80% of 1RM
Rest 60 seconds between sets
Then
10x Push Press @ 2x20# DBs +
100m Sprint on SkiERG
Rest 90 seconds
Four Rounds
Then
"Cool Down"
2x15 One-and-a-Half Air Squat +
2x5 Jump Squat +
2x10 Goblet Squat @ 36#
Then
Work Up to Heavy Clean & Jerk +
10x3 Clean & Jerk @ 75-80% of 1RM
OR
5x2 Clean & Jerk @ 75-80% of 1RM
Rest 60 seconds between sets
Then
10x Push Press @ 2x20# DBs +
100m Sprint on SkiERG
Rest 90 seconds
Four Rounds
Then
"Cool Down"
Daily Diet:
150 [ 8] -- Latte (1 cup milk-- 90, coffee-- 60]
90 -- Apple
20 -- Green tea (with WoW)
250 -- PBJ (PB- 100, Jelly- 50, Bread- 100)
4 -- Diet Coke (1 can)
470 [45] -- High-Protein Almond Mocha Smoothie
20 -- Green tea (with Walking Dead episode)
20 -- Green tea (while waiting for mom and watching walking dead)
20 -- Green tea (post-writing)
10 -- Diet Mountain Dew
---------------------------------------
1330 calories, >90g protein
20 -- Green tea (with Walking Dead episode)
20 -- Green tea (while waiting for mom and watching walking dead)
20 -- Green tea (post-writing)
10 -- Diet Mountain Dew
---------------------------------------
1330 calories, >90g protein
Monday, November 26, 2012
Monday, 11/26/12
I woke up today feeling pretty under the weather-- my sister's working a nannying gig and brought home more than a few contagious bugs-- , so no at home work today. As I was prepping to head out for my Monday session at Project Deliverance, I got a reminder call from my doctor's office that I was expected for a physical and some blood work. Unfortunately, doctors appointments have to come first, so I've rescheduled my Monday session for tomorrow afternoon. Oh well, I wasn't feeling well any way. No sense in making things worse. Recovery is key, as I've been told.
I dialed back total calories by 100 due to the total lack of activity for the day, going down to 1200.
Daily Diet:
130 -- Raisins
140 -- Mocha (one cup black coffee-- 60 calories, one serving sugar free hot chocolate-- 80 calories)
80 -- Swiss Miss sugar-free hot chocolate.
200 -- Oatmeal with brown sugar (150 calories oats, 45 calories brown sugar)
90 -- Grilled chicken
20 -- Green tea
220 -- Sandwich
20 -- Green tea
200 -- Oatmeal with brown sugar (150 calories oats, 45 calories brown sugar)
20 -- Green tea
------------------------------------------
1120 calories.
I dialed back total calories by 100 due to the total lack of activity for the day, going down to 1200.
Daily Diet:
130 -- Raisins
140 -- Mocha (one cup black coffee-- 60 calories, one serving sugar free hot chocolate-- 80 calories)
80 -- Swiss Miss sugar-free hot chocolate.
200 -- Oatmeal with brown sugar (150 calories oats, 45 calories brown sugar)
90 -- Grilled chicken
20 -- Green tea
220 -- Sandwich
20 -- Green tea
200 -- Oatmeal with brown sugar (150 calories oats, 45 calories brown sugar)
20 -- Green tea
------------------------------------------
1120 calories.
Sunday, November 25, 2012
Outlining Goals.
With today being Sunday and a day off of training, it's a good time to take a look at my goals for this upcoming week.
This upcoming week-- that is, Monday the 26th to Sunday the 2nd-- is the final week of November and officially the start of December. Now, post-Thanksgiving I'm carrying one or two extra pounds of body that isn't for function. I blame the holiday celebrations for that... Despite the fact that Thanksgiving sucked, I got sick from the turkey, and there was your cliche American family holiday screaming match. Anyway, I haven't weighed in yet. I'll be weighing in tomorrow morning and figuring out where to go from there.
This week I'll be experimenting with caloric intake a little. I'm going to see what happens when I try to go with 1400 calories a day for one week. In the coming posts, I'll be making note of energies levels, lifting totals, and all areas that will be subsequently affected in positive/negative fashions.
Completely unrelated to fitness goals, I also decided I absolutely must make time for reading once again. I'm now enforcing a "one-book-per-month-bare-minimum" policy. So, I need to read one book in the next week. I don't even care if it's just a freaking board book. It's tragic how little time I've made for reading in the past few months.
So, breaking it down...
Goals for 11/26- 12/2:
1400 calories a day for one week... No cheating!
By Sunday, December 2nd, weigh in at 125 pounds.
Minimum of three (3) "strength days" in the gym.
Read one (1) book.
"I have patience. I will become what I know I am." -- Michael Jordan
This upcoming week-- that is, Monday the 26th to Sunday the 2nd-- is the final week of November and officially the start of December. Now, post-Thanksgiving I'm carrying one or two extra pounds of body that isn't for function. I blame the holiday celebrations for that... Despite the fact that Thanksgiving sucked, I got sick from the turkey, and there was your cliche American family holiday screaming match. Anyway, I haven't weighed in yet. I'll be weighing in tomorrow morning and figuring out where to go from there.
This week I'll be experimenting with caloric intake a little. I'm going to see what happens when I try to go with 1400 calories a day for one week. In the coming posts, I'll be making note of energies levels, lifting totals, and all areas that will be subsequently affected in positive/negative fashions.
Completely unrelated to fitness goals, I also decided I absolutely must make time for reading once again. I'm now enforcing a "one-book-per-month-bare-minimum" policy. So, I need to read one book in the next week. I don't even care if it's just a freaking board book. It's tragic how little time I've made for reading in the past few months.
So, breaking it down...
Goals for 11/26- 12/2:
1400 calories a day for one week... No cheating!
By Sunday, December 2nd, weigh in at 125 pounds.
Minimum of three (3) "strength days" in the gym.
Read one (1) book.
"I have patience. I will become what I know I am." -- Michael Jordan
Saturday, November 24, 2012
Brief Introduction and Disclaimer.
Hey all-- Name is Jake. I'm 19 years old, weighing in at nearly a buck thirty, and a completely subpar athlete. Perpetual underdog, permanent student.
This blog is going to serve as a digital journal of sorts; I will be posting regularly to track progress in athletic weight training and personal fitness. I usually train three times a week at a private gym here in Saint Louis, MO called Project Deliverance. I plan on posting every Monday, Wednesday, and Friday to track and document lifting totals, weight, and overall fitness.
As for the name of the blog? As I said, I'm perpetually an underdog and always have been. That's my strength. People without natural talent may have to work harder and need more dedication than the prodigies of the world, but it's our weakness that removes our limits. When you have to work hard to be remotely decent, you don't have the privilege of peaking.
I don't care if anyone reads this; this is all for me. --Jake
SUNDAY WORK:
-Rest-
This blog is going to serve as a digital journal of sorts; I will be posting regularly to track progress in athletic weight training and personal fitness. I usually train three times a week at a private gym here in Saint Louis, MO called Project Deliverance. I plan on posting every Monday, Wednesday, and Friday to track and document lifting totals, weight, and overall fitness.
As for the name of the blog? As I said, I'm perpetually an underdog and always have been. That's my strength. People without natural talent may have to work harder and need more dedication than the prodigies of the world, but it's our weakness that removes our limits. When you have to work hard to be remotely decent, you don't have the privilege of peaking.
I don't care if anyone reads this; this is all for me. --Jake
SUNDAY WORK:
-Rest-
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