New Day's Resolution
- Thread starter h7jb7sg1e
- Start date
8.8.2010
Complete Rest
Nutrition
Breakfast: One Arepas with 16 oz OJ
Lunch: Tuna Footlong on Herb&Cheese with tomato, cucumber, green peppers, 23 oz punch
Snack 1: Naked Juice: Acai Machine
Snack 2: Medium Bag of Caramel Popcorn w/ 32 oz water
Very much looking forward to tomorrow's training sessions.
Complete Rest
Nutrition
Breakfast: One Arepas with 16 oz OJ
Lunch: Tuna Footlong on Herb&Cheese with tomato, cucumber, green peppers, 23 oz punch
Snack 1: Naked Juice: Acai Machine
Snack 2: Medium Bag of Caramel Popcorn w/ 32 oz water
Very much looking forward to tomorrow's training sessions.
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8.9.2010 - BW @ 183.4 lbs. (+0.2 lbs.)
A + B + C = Super Sets (5 min per set)
Squats/Wide Dips/Wide Pull-ups - 20/15/5
A-Hip Squats - BW+140x8/+142.5x8/+145x8/+147.5x8/+150x8
B-Narrow Dips - BW+140x3/+142.5x3/+145x3/+147.5x3/+150x1*
C-Chin-ups - BW+75x3/+77.5x3/+80x3/+82.5x2/+85x1 NEW PRs
D-Super Burpees @ BW - 8/8/8/8/**
*Messed up set-up ahd should have taken a longer breather.
**Skipped 5 set again.
Today I decided to go up 2.5 lbs each set if possible.
Need to do my 5 set of super burpees next time -no excuses.
A + B + C = Super Sets (5 min per set)
Squats/Wide Dips/Wide Pull-ups - 20/15/5
A-Hip Squats - BW+140x8/+142.5x8/+145x8/+147.5x8/+150x8
B-Narrow Dips - BW+140x3/+142.5x3/+145x3/+147.5x3/+150x1*
C-Chin-ups - BW+75x3/+77.5x3/+80x3/+82.5x2/+85x1 NEW PRs
D-Super Burpees @ BW - 8/8/8/8/**
*Messed up set-up ahd should have taken a longer breather.
**Skipped 5 set again.
Today I decided to go up 2.5 lbs each set if possible.
Need to do my 5 set of super burpees next time -no excuses.
8.9.2010
Nutrition
Breakfast: N/A
During Workout: 16 oz punch, 16 oz water
Post Workout: 3 raw eggs and 8 oz orange juice, 16 oz water
Post Workout #2: 16 oz water
Lunch: 6 oz fried chicken, 8 oz rice, 16 oz mixed vegetables, fresh lettuce and tomato, 16 oz water
Dinner: Naked Protein Zone Mango (30 g protein soy & whey mix)
Snack #1: Vanilla Coke Float =)
Nutrition
Breakfast: N/A
During Workout: 16 oz punch, 16 oz water
Post Workout: 3 raw eggs and 8 oz orange juice, 16 oz water
Post Workout #2: 16 oz water
Lunch: 6 oz fried chicken, 8 oz rice, 16 oz mixed vegetables, fresh lettuce and tomato, 16 oz water
Dinner: Naked Protein Zone Mango (30 g protein soy & whey mix)
Snack #1: Vanilla Coke Float =)
8.10.2010 - Ramadan began tonight, fasting begins tomorrow
Complete Rest
Nutrition
Snack 1: 8 cracker with 16 oz water
Snack 2: 8 crackers with 16 oz water
Lunch: 16 oz steak with 8 oz rice, 2 boiled potatoes and 16 oz punch ~5%~
Dinner: Footlong Tuna Sub on Herb & Cheese bread with tomato, cucumber, green peppers and jalapen~os and 1 liter of water
Hydration: 32 oz water
Dinner #2: Chicken with rice and salad plus red and white sauce with 32 oz water
Complete Rest
Nutrition
Snack 1: 8 cracker with 16 oz water
Snack 2: 8 crackers with 16 oz water
Lunch: 16 oz steak with 8 oz rice, 2 boiled potatoes and 16 oz punch ~5%~
Dinner: Footlong Tuna Sub on Herb & Cheese bread with tomato, cucumber, green peppers and jalapen~os and 1 liter of water
Hydration: 32 oz water
Dinner #2: Chicken with rice and salad plus red and white sauce with 32 oz water
8.11.2010 - I didn't weigh myself this morning
20 x BW Squat + 10 x Wide Dip + 5 x Wide Pull-up
Super Set = Hip Squat + Narrow Dip + Chin-up w/ 5 min dynamic stretching and joint rotations btwn sets
Hip Squat - The more weight the shorter the chain and the greater the depth.
152.5 x 8
160 x 8
170 x 8
180 x 8
180 x 8
Narrow Dip - The whole positive is a sticking point
145 x 1.5 - weak sauce, decided to do singles from this point on
145 x 1
145 x 1
145 x 1
180 x 0 - 15 second hold at top and 1/2 negative
Chin-up - Each rep is very quick.
80 x 3
80 x 3
80 x 3
90 x 1 NEW 1-RM PR
90 x 1
Super Burpees - Fully recovered from each set, finding my rhythm
5 x 8 w/ 2 min walk btwn sets
20 x BW Squat + 10 x Wide Dip + 5 x Wide Pull-up
Super Set = Hip Squat + Narrow Dip + Chin-up w/ 5 min dynamic stretching and joint rotations btwn sets
Hip Squat - The more weight the shorter the chain and the greater the depth.
152.5 x 8
160 x 8
170 x 8
180 x 8
180 x 8
Narrow Dip - The whole positive is a sticking point
145 x 1.5 - weak sauce, decided to do singles from this point on
145 x 1
145 x 1
145 x 1
180 x 0 - 15 second hold at top and 1/2 negative
Chin-up - Each rep is very quick.
80 x 3
80 x 3
80 x 3
90 x 1 NEW 1-RM PR
90 x 1
Super Burpees - Fully recovered from each set, finding my rhythm
5 x 8 w/ 2 min walk btwn sets
- Joined
- Jan 30, 2010
- Messages
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Damn! Congrats on the pr.
8.11.2010
Grip Work while walking home using Pro Hands Extra Heavy Tension. Very versatile and comfortable gripper, more for endurance and dexterity than strength.
Nutrition
Break fast AM: N/A... woke up on time but when back to sleep
Break fast PM: Naked Protein Zone Mango w/ 1.5 liters of water
Hydration: 16 oz Pineapple Juice ~100%
More food: 8 oz fish with 6 oz cauliflower, 6 oz peas, 12 oz white rice w/ 1 liter of water and .5 L of OJ ~100%
Grip Work while walking home using Pro Hands Extra Heavy Tension. Very versatile and comfortable gripper, more for endurance and dexterity than strength.
Nutrition
Break fast AM: N/A... woke up on time but when back to sleep
Break fast PM: Naked Protein Zone Mango w/ 1.5 liters of water
Hydration: 16 oz Pineapple Juice ~100%
More food: 8 oz fish with 6 oz cauliflower, 6 oz peas, 12 oz white rice w/ 1 liter of water and .5 L of OJ ~100%
8.12.2010
3 x 1+4 x Muscle-up Burpee + Pull-up Burpee on 6 foot bar w/ jump
5 ea. side Rocky Push-ups (Plyometric alternating hand push-up)
5 ea. side M/W Push-ups (Plyometric alternating Military / Wrist push-ups)*
Nutrition
Break fast AM: N/A... forgot to set alarm, woke up too late
Break fast PM: 8 oz fish with 6 oz cauliflower, 6 oz peas, 12 oz white rice w/ 1.5 liters of water
Hydration: 1 liter of water w/ 4 teabags decaf (Lipton black and orange pekoe)
Snack: 2 cups ice cream and .5 liter of water
3 x 1+4 x Muscle-up Burpee + Pull-up Burpee on 6 foot bar w/ jump
5 ea. side Rocky Push-ups (Plyometric alternating hand push-up)
5 ea. side M/W Push-ups (Plyometric alternating Military / Wrist push-ups)*
Nutrition
Break fast AM: N/A... forgot to set alarm, woke up too late
Break fast PM: 8 oz fish with 6 oz cauliflower, 6 oz peas, 12 oz white rice w/ 1.5 liters of water
Hydration: 1 liter of water w/ 4 teabags decaf (Lipton black and orange pekoe)
Snack: 2 cups ice cream and .5 liter of water
8.13.2010 - 180.8 lbs. (-2.6 lbs.)
Super Set = Hip Squat + Narrow Dip + Chin-up w/ 5 min dynamic stretching and joint rotations btwn sets
*Hip Squat...using an assisted pull-up/dip station as my support base
BW x 20
+225 x 8
+225 x 4...stopped set prematurely because my belt wasn't set up right
+225 x 8
+225 x 8
+225 x 8
Narrow Dip
BW x 20
+145 x 1
+145 x 1
+145 x 1
+145 x 1
+180 x -1...about a 5 second negative, bottom is my weak point
Chin-up
BW x 7...Shoulder width pull-ups for this set only
+90 x 1
+90 x 1
+90 x 1
+90 x 1
+135 x -1...about a 5 second negative, bottom and grip are my weak points
Skipped plyos today. Need to incorporate rotator cuff exercises.
Super Set = Hip Squat + Narrow Dip + Chin-up w/ 5 min dynamic stretching and joint rotations btwn sets
*Hip Squat...using an assisted pull-up/dip station as my support base
BW x 20
+225 x 8
+225 x 4...stopped set prematurely because my belt wasn't set up right
+225 x 8
+225 x 8
+225 x 8
Narrow Dip
BW x 20
+145 x 1
+145 x 1
+145 x 1
+145 x 1
+180 x -1...about a 5 second negative, bottom is my weak point
Chin-up
BW x 7...Shoulder width pull-ups for this set only
+90 x 1
+90 x 1
+90 x 1
+90 x 1
+135 x -1...about a 5 second negative, bottom and grip are my weak points
Skipped plyos today. Need to incorporate rotator cuff exercises.
8.13.2010
Nutrition
Break fast AM: Lamb w/ rice, salad, red and white sauce with .5 L water
Breakfast PM: Naked Protein Zone Double Berry w/ 1 L water
Hydration: 1 L Water
More food: 8 oz fish with 6 oz cauliflower, 6 oz peas, 12 oz white rice w/ 1 L water
Snack: 8 oz ice cream w/ .5 L water
Nutrition
Break fast AM: Lamb w/ rice, salad, red and white sauce with .5 L water
Breakfast PM: Naked Protein Zone Double Berry w/ 1 L water
Hydration: 1 L Water
More food: 8 oz fish with 6 oz cauliflower, 6 oz peas, 12 oz white rice w/ 1 L water
Snack: 8 oz ice cream w/ .5 L water
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Nutrition
Breakfast AM: N/A... forgot to set alarm
Break fast PM: 2 x 12 oz steaks, 3 boiled idaho potatoes, 16 oz white rice, 1 L punch, 1 L water
Midnight Snack: 8 oz vanilla ice cream, 1 L water, 1 plum
I lost 3.2 lbs btwn 8/13 and 8/14 (24 hours). I ate a huge PM break fast to hopefully prevent more excessive weight loss. On the flip side I'm going to try a 100-lb chin-up on Monday.
Breakfast AM: N/A... forgot to set alarm
Break fast PM: 2 x 12 oz steaks, 3 boiled idaho potatoes, 16 oz white rice, 1 L punch, 1 L water
Midnight Snack: 8 oz vanilla ice cream, 1 L water, 1 plum
I lost 3.2 lbs btwn 8/13 and 8/14 (24 hours). I ate a huge PM break fast to hopefully prevent more excessive weight loss. On the flip side I'm going to try a 100-lb chin-up on Monday.
8.16.2010 - BW @ 180.4 lbs. (+2.8 lbs)
Super Set = Hip Squat + Narrow Dip + Chin-up w/ 5 min dynamic stretching and joint rotations btwn sets
Hip Squat... minimal spotting on the bottom of lift
BW x 20
+225 x 8
+225 x 8
+225 x 8
+225 x 8
+225 x 8
Narrow Dip... speed is improving, sticking at the middle now
BW x 20
+145 x 2
+145 x 1
+145 x 1
+145 x 1
+145 x 1
Chin-up... speed is solid, dunno why I didn't try more reps at 100 lol
BW x 8
+100 x 1 NEW 1-RM chin over bar, aiming for chest to bar
+100 x 1
+100 x 1
+100 x 1
+100 x 1
Muscle-up Burpees + Pull-up Burpees on 6-foot bar... sweetness
0 + 3
2 + 1
2 + 1
3 + 0
2 + 1 ...lost focus on last rep
Super Set = Hip Squat + Narrow Dip + Chin-up w/ 5 min dynamic stretching and joint rotations btwn sets
Hip Squat... minimal spotting on the bottom of lift
BW x 20
+225 x 8
+225 x 8
+225 x 8
+225 x 8
+225 x 8
Narrow Dip... speed is improving, sticking at the middle now
BW x 20
+145 x 2
+145 x 1
+145 x 1
+145 x 1
+145 x 1
Chin-up... speed is solid, dunno why I didn't try more reps at 100 lol
BW x 8
+100 x 1 NEW 1-RM chin over bar, aiming for chest to bar
+100 x 1
+100 x 1
+100 x 1
+100 x 1
Muscle-up Burpees + Pull-up Burpees on 6-foot bar... sweetness
0 + 3
2 + 1
2 + 1
3 + 0
2 + 1 ...lost focus on last rep
8.16.2010
Nutrition - didn't fast today
breakfast/postworkout - 3 x 6oz yogurts, 1 L water, 8 oz punch
snack - 8 oz icecream and 4 crackers
lunch - chichen leg w/ 8 oz white rice, salad, potatoes w/ 1 Liter of water
snack #2 - 7 x 140 Kcal cookies w/ 300 Kcal Punch
dinner - same as lunch + cauliflower
Overall I was extremely fatigued today.
Nutrition - didn't fast today
breakfast/postworkout - 3 x 6oz yogurts, 1 L water, 8 oz punch
snack - 8 oz icecream and 4 crackers
lunch - chichen leg w/ 8 oz white rice, salad, potatoes w/ 1 Liter of water
snack #2 - 7 x 140 Kcal cookies w/ 300 Kcal Punch
dinner - same as lunch + cauliflower
Overall I was extremely fatigued today.
8.18.2010
Complete Rest
Nutrition
Breakfast - .5 L H2O
Break fast PM - .5 L H2O & 2 cups of white and purple grapes
Hydration - .5 L H20
Dinner - 1 cup rice, 1 cup chicken stew w/ mixed vegetables, 12 x crackers, .5 L
punch
Snack - 1 cup ice cream, .5 L water
Complete Rest
Nutrition
Breakfast - .5 L H2O
Break fast PM - .5 L H2O & 2 cups of white and purple grapes
Hydration - .5 L H20
Dinner - 1 cup rice, 1 cup chicken stew w/ mixed vegetables, 12 x crackers, .5 L
punch
Snack - 1 cup ice cream, .5 L water
8.18.2010 - BW @ 179.8 lbs. (-0.6 lbs.)
12 Pull-ups
15 Minutes Basketball Practice
Hip Squats... minimal resistance
BW x 20
+225 x 8
+225 x 8
+225 x 8
+225 x 8
+225 x 8
Dips... Steady improvement
BW x 15
+145 x 2
+145 x 2
+145 x 2
+145 x 2
+180 x -3 (3 negatives)
Chin-ups
BW x 14... Pull-ups
+100 x 0... Partial 1-2 inches short
+90 x 1
+90 x 1
+90 x 1
+90 x 2 NEW 2-RM... I think the negatives on dips primed my CNS for this
Muscle-up Burpees + Pull-up Burpees... I need 100% focus to get 3 reps
2 + 1
2 + 1
2 + 1
3 + 0
2 + 1
4 more sessions left till I begin a new program. Hopefully I can get a friend to film me on the last session.
12 Pull-ups
15 Minutes Basketball Practice
Hip Squats... minimal resistance
BW x 20
+225 x 8
+225 x 8
+225 x 8
+225 x 8
+225 x 8
Dips... Steady improvement
BW x 15
+145 x 2
+145 x 2
+145 x 2
+145 x 2
+180 x -3 (3 negatives)
Chin-ups
BW x 14... Pull-ups
+100 x 0... Partial 1-2 inches short
+90 x 1
+90 x 1
+90 x 1
+90 x 2 NEW 2-RM... I think the negatives on dips primed my CNS for this
Muscle-up Burpees + Pull-up Burpees... I need 100% focus to get 3 reps
2 + 1
2 + 1
2 + 1
3 + 0
2 + 1
4 more sessions left till I begin a new program. Hopefully I can get a friend to film me on the last session.
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