Deadlifts And Coming Out Of The Cold

Wednesday January 11, 2012

10:30am  1 cup green tea.

11:57am – 12:17pm  Training.

Deadlift: 135 x 10, 185 x 5, 205 x 5, 225 x 5, 235 x 3, 225 x 4, 225 x 3.

Feet To Hands: 6, 2.

Knees To Elbows: 8.

12:30pm  Small glass of whole milk.

3:30pm  10 almonds.  1 apple.

6:30pm  Stirfry steak with bacon, asparagus, and red pepper.

Appetite is still off.  Energy levels are improving but still a little low.  Overall I feel like this “cold” is just about over (yay!).

Sunday

Been feeling a bit under the weather the past few days.  I managed to get some training in, but diet has been off and not recorded.  Hoping to shake this off and be back on track soon.

Sunday January 7, 2012  Training:

Front Squat: 45 x 10, 95 x 5, 135 x 3, 145 x 3, 155 x 2, 155 x 2, 155 x 2.

Pistol Squat: 5.

Pistol Squat with 8.8lb Medicine Ball: 7.

Assisted Pistol Squat: 8.

Dumbbell Lunges:  55 x 4, 50 x 6, 50 x 4.

Tuesday January 9, 2012  Training:

Pull Ups: 6, 6, 5.

Push Ups on bars: 15, 12, 10.

Rear Delt Cable Fly: 20 x 10, 20 x 8.

Rising Cable Cross Over: 30 x 10, 30 x 6.

My appetite is off and energy levels are shaky.  Basically feels like I’m dealing with a winter cold that I’m just going to have to wait out for a few days.

Week 1 Recap

Week 1 leaves me wanting to make some adjustments to the training and diet.  The two days on, one day off training schedule is driving me a little batty mentally and I don’t feel that it has assisted in recovery.  I’ll give it one more week before I make any changes.

The diet wasn’t bad, but far from perfect.  The biggest thing I’m going to change this week is returning to training in a fasted state.  I’m trying to incorporate the green smoothie into my diet, but drinking it before training is not helping fat loss.  I will move the smoothie to the end of the day, and if this week is still slow on the fat loss (I lost 2.2 lbs this week, yes that’s slow for me) the green smoothie will be eliminated until the goal weight is achieved.

Also the coming weekend will have me out with friends more than usual and I know there will be a likely increase in alcohol and bad food.  I’ll manage this as best as possible while still enjoying the social activities.

Sprints And A Saturday Night Cheeseburger

Saturday January 7, 2012

7:45am  Large cup of coffee with cinnamon.

11:00am  Handful of walnuts.  1 apple.

1:20pm – 1:40pm  Training.

Sprints in the park.  Other than checking the clock when I left the house and when I returned, the workout was not timed and the number of sprints completed were not counted.  Just a little fun in the Texas sun!

3:00pm  1/2 grapefruit.  7 almonds.

5:30pm  Cheeseburger and sweet potato fries.  2 beers.

Short fasting day

Friday January 6, 2012.

8:00am  1 cup green tea.

11:00am  1 cup chamomile tea.

1:30pm  1 cup herb tea.

2:45pm  7 almonds.  7 raspberries.

5:30pm  Ground beef with asparagus and red pepper.

8:30pm  1 cup herb tea.