My training and diet log

[calebdonnellyusmc]

I had wanted to start this log here, but due to server upgrade I posted it on some other sites. I'm just going to post the first 8 days and continue from there.

- Some background info. I've been training for about 6 years(a few bumps early on, but the last couple have been pretty serious without any long breaks).
I'm fairly lean already(about 9% BF), and am just kinda doing this for fun.
I train 5-6 days a week, hitting the gym twice a day. lifting at 1100 and doing cardio at 1600. I lift doing alot of supersets/curcuit training style. I try to keep my lifting time at about 35 minutes.Most of my cardio is running (3-5 miles), and elliptical machines.

- Today is probably the last day I'll actually take caffeine pills, because I'm already getting alot from the tea I'm drinking. I have built up my tolerance for it over the years, as for a long time I was a 2-3 POT a day coffee drinker. I've only just recently(like within the last 2 weeks) switched over to tea.

My future updates will contain far more information, and be much easier to read. This is from yesterday;

Started yesterday:
Time: Size: Food: Fat/ Carb/ Fiber/ Protein/ kcals
0720: 200g Pink Salmon 7g/ 0g/ 0g / 35g / 210
1000: 30g sunflower seeds 15g/ 6g/ 2g / 7g / 190
1400: 114g Chicken breast 3g/ 0g/ 0g/ 46g / 220
1900: 32g Natural PB 15g 6g/ 2g/ 7g/ 220

TOTAL 40g fat/ 12g carbs/ 4g Fiber/ 95g Protein/ 840 kcals

There are more carbs than that hidden in my diet(splenda), but I didn't feel like adding them up yet, might factor them in in future updates. I got very hungry at about 1700 and went for a walk, but it didn't really help.

Other stuff:
Tea: 5 bags green tea, 4 bags black tea, 7bags decaf herbal tea, all sweetend with splenda.
12oz Diet coke
6 oz diet cream soda(A&w)

Supplements:
6 200 mg Milk thistle
Multi Vitamins(list later)
400mg Caffiene(taken at 1030)
50mg EphedrineHCL taken with caffiene

I did't lift because I didn't feel like it.
I did cardio at ~1110, which was; 23 minutes on an elliptical, level set at 13-15, alternated foward and reverse. RPMs at 80-84. I did sprints at 94-100 RPMs every half mile. Burned 500kcal(not really, but that's what it said), total of 2.8miles, with heart rate at 155-173 after I got it there(like after 2 minutes).

6 Minute cool down on treadmill, starting at 3.2 MPH, inlince @ 11, increased incline every 20 seconds till 15(highest), followed by increasing speed .1MPH every 20 seconds till I hit 4MPH. I forget kcals, but it was like 80.
Stretched a little followed by 7 sets of wall squats, no weight, hold for 40-70 seconds.

Went to sleep at 2345, woke this morning at 0624.

TODAY:

upon waking:
1 pack multi-vitamin
4 caps Milk Thistle
3 caps cranberry extract
1 B multi-vitamin

0700: 300g 1.5%CottageC 4.5gfat/ 6.5gcarbs(0gF)/ 30gprotein/ 210kcals

Spiced the cottage cheese to make it tase better.

- 4 bags green tea (per bag, 190mg flavonoids, 45mg caffeine)
- 4 bags black tea (per bag, 150mg flavonoids, 55mg caffeine)
- 3 bags herbal tea (unknown, but isn`t decaf)
27 packs of splenda, 1 stick of cinnamon.

1030: 400mg caffeine + 50 mg ephedrine hcl

1120:CARDIO

- Elliptical; 20 minutes. Goal was to hit 2.5 miles and 450 Calories in 20 minutes. I set the level at 14 and kept RPMs at 83-85 with sprints at 94-100 RPMs every .5 miles alternating foward and reverse. Ended up doing 2.44 miles, 448 Calories with Heart rate between 164-175 after the first 3 minutes.
8 Minute Cooldown on treadmill. start @ 3.2MPH with 11% grade incline. Increased incline .5% every 20 seconds till 15, then increased speed .1MPH every 20 seconds till 4.2MPH, then droped down to 3.6MPH to finish off. 100 Calories burned.

1310:
200g Salmon 7gfat/ 0gcarb/ 35g protein/ 210 kcals

- Spiced the salmon to make it taste better and control hunger.
1 bag green tea
1 bag black tea
2 bags herbal tea
12 packets of splenda


1600: Marine PT. it's black flag here(over 90 degrees F), so we went to the gym (YES!).
- 15 Minutes Row machine: I set this at level 15(high as it would go), and did 4250 Meters. Not sure what Heart Rate was or Calories burned. This was the first time I'd ever used a row machine, it was pretty hard, but I don't know if I like it for cardio.
- Treadmill: Run 2 Miles I did this pretty slow at 13:40 for the 2 Miles. started off at 8.0 MPH with sprints @ 10.5 MPH and 11.1 MPH for 1 minute each(after which I dropped speed to 7.5 for one minute). did that till I hit 1 Mile, then increased speed every 20 seconds by .1 MPH till I got to 2 miles total. did a quick 3 minute cool down afterwards. 310 Calories burned.

Cardio burned, according to the machines, a total of ~1000 Calories (I'm guessing about 150kcals for the rowing), but that's not really accurate. I'd say it's closer to 750.


- I went straight into lifting after that.

LIFTING:

3x 20 Wide grip Pull-ups
4x 10,10,8,8 double Bi cables
4x 15 hanging leg raises(superset with double bis)
5x 20 Dips
4x 8 Preacher curls(did these as negatives, super seted with dips)

I didn't really want to hit the weights too hard, because my kcal intake is so low, and I was a sweaty pig at this point so didn't want to use anything I needed to actually put my body on(side note, this is the first time I have EVER done cardio before lifting, and I will probably never do it again).

1810:
200g Salmon 7gfat/ 0gcarb/ 35g protein/ 210 kcals
Again I spiced this.
10oz Diet cream Soda


I haven't felt hungry all day, which is something of note considering how muchi've cut my calorie intake by for the last 2 days(normally I eat closer to 3000kcals per day).
I believe it's a combination of the increase in spices to my foods, cinamonn stick addition to my tea+ increase in the amount of tea(will have drank about 6 quarts by the end of today), and of course the 50mg Ephedrine doesn't hurt either. The real test will be in a few hours when I try to go to sleep.


2100:
200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals

2 bags caffeine free herbal tea
6 packets of splenda

2200:
- Went to sleep.

Daily totals for day 2 are:

25.5gfat/ 6.5gcarbs/ 135gprotein/ 840kcals


- There are slightly more kcals in my intake than this due to splenda and spices I used. I actually wasn't really hungry at all throughout the day, even at night when you normally get hit hard by hunger. I slept pretty good too. Better than normal for me as I only woke 3 times during the night.



DAY3:

0620:

Rise and shine.

0710:

200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals

- 2 bags green tea (per bag, 190mg flavonoids, 45mg caffeine)
- 2 bags black tea (per bag, 150mg flavonoids, 55mg caffeine)
- 2 bags herbal tea (unknown, but isn`t decaf)
- 1 Stick cinammon
- 18Packets of splenda

Supplements:

1 Pack Multi-vitamin
1 B-complex
2 caps Milk Thistle (per cap, 150mg, stand for 80% Silymarin)
2 caps Cranberry extract (300mg per cap)

--B-complex has--
100mg each of, B1, B2, Niacin, and B6.
400 mcg Folic acid
100mcg each of B12, Biotin, and Pantothenic acid

Multi Pack has another B-complex(same as above), and
260 mg Chinese Panax ginseng (root)
70 mg each American and Korean ginseng (root)
575mg yerba mate extract(5%caffeine)
78mg Gotu Kola
2 mg each of Fo-Ti, Damiana, and catechins(from green tea)

Multi doesn't really have enough quantity of herbal extracts with the possible exception of Ginseng(which is why I got it).

- I'm not sure if I'll be lifting today. I may just cut out real lifting and do cardio twice a day with a small amount of weight free/light weight training. My cardio from this point on will be lower in intensity than the last 2 days due to diet.

 

[calebdonnellyusmc]

DAY 3(continued)

1110:

I decided to try and do some lifting afterall, and hit chest/ tris a little. To warm-up I did;

1x 20 dips
1x 25 widegrip pull-ups


Actually, I wasn't sure if I was going to lift till I did these as I was really tired(no EC, and diet was starting to hit me hard). Routine turned out pretty badly, I did:

3x Curcuit of:
20 Dips
12 Overhead tri extentions(machine)
10 Chest fly(3-4 seconds per rep)
10 incline pressMachine though...)

No rest between curcuits. This is usually how I finish a chest routine, but due to lack of energy I did it to start. I felt very weak and so hungry I thought my stomach would digest itself. At this point I probably should have stopped, but I didn't.

2x Curcuit of
10 tricep pressdowns(cable)
10 tricep overhead extentions(cable)
25 bench dips

All said and done took ~ 20 minuites.

I didn't think I'd be able to drag myself back to the gym, so I decided to do cardio while I was there. As I stated before, my cardio from now on will be at a lower intensity than previous bouts due to my diet.

10 Minutes Elliptical: Level set at 14, RPMs at 70-74, 170Calories(I stopped cause me knees were hurting, which does happen to me on these).
20 Minuites Treadmill: Incline 15, speed hovering between 3.2-3.7MPH. 1.13 Miles, 252Calories.

- finished off with 2 sets of 40, 7 second rep push-ups.

I was not really happy with my performance in the gym, diet is really hitting me hard now.

1300:

- 4.5oz Chicken 4.5gfat/ 1.5gcarb/ 28.5g protein/ 165kcals
- 32oz Diet Pepsi
- 30g Sunflower seed 15gfat/ 6gcarb(2fiber)/ 7gprotein/ 190kcals

1735:

-4.5oz chicken 4.5gfat/ 1.5gcarb/ 28.5g protein/ 165kcals
- 300g salad 1.5gfat / 13gcarbs(5fiber)/ 6g protein/ 80kcals

2200:

- 154g Turkey(deli) 1.5gfat/ 6gcarbs/ 28gprotein/ 150kcals
- 2.5cups Icecream 12.5gfat/ 70gcarbs(20fiber)/ 15gprotein/ 350kcals
- 50oz Crystal Light / 30kcals from somewhere
- 12 oz Diet Pepsi

I ate the Icream and turkey because I was too dry. I was going to take photos for progress tracking on day 4, and wanted to add back some water... Okay okay, I really just wanted some.

2410: Sleep

Daily totals: 46.5gfat/98gcarbs(27fiber)/ 148gprotein/ 1340kcals

Pretty horrible.



DAY4:

0820:

Awoke and didn't want to get out of bed, but such is life.

0900:

- 200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals

- 2 bags green tea (per bag, 190mg flavonoids, 45mg caffeine)
- 2 bags black tea (per bag, 150mg flavonoids, 55mg caffeine)
- 2 bags herbal tea (unknown, but isn`t decaf)
- 1 Stick cinammon
- 21 Packets of splenda

- 1 Multi-vitamin
- EC stack(50 and 400mg )

0950:

- Gym. I wanted to hit legs and see how it went.

4x squats 8,8,6,8 on reps. I was tired and a little weak, but not too bad.

2x superset:
20x seated calf raises
105 step lungewalks

Stared feeling nauseous on the first set, and was really feeling it at about 3/4 of the way through on my second set of lunges... God I love legs

3x superset:
10x Leg curls
10x Leg extentions

After that, I couldn't walk right, so I hobbled over to a treadmill to stretch out my legs.
- 25Minutes Treadmill: incline 15, speed hovered between 3.2-3.8MPH, did 1.55 miles.

I may do some more cardio in the form of jogging later today, I'll have see how I feel.

1340:

- 200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals
- 24oz Diet Coke

I feel pretty good right now. Not a ton of energy, but that's to be expected.
After the gym I picked up some foods that I haven't tried before like unsweeted cocoa and bullion cubes to see if I like them. I didn't get the eggwhites though... I'll do those next month.


1720:

- 200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals
- 5g Unsweetend Cocoa 0.5gfat/ 3gcarbs(1fiber)/ 1gprotein/ 20kcals
- 12 packets splenda

This was the first time I've tried unsweetend cocoa, and I thought it was actually pretty good with splenda. It's a little thin as I use 5g for 4.5 cups of water, but it's a nice change and doesn't have much in the way of kcals(I like to eat my calories). Hershey just launched a special dark cocoa that I might try when I finish the container I just bought.

2020:
- 84g beef jerky 4.5gfat/ 6gcarbs/ 42gprotein 240kcals
- 3 beef bullion cubes 0gfat/ 3gcarbs/ 0gprotein 15kcals

- 4 bags herbal tea (caffeine free)
- 13 packets splenda

2430: sleep

My sodium intake was very high today(around 9 grams). Daily totals were:

- 26gfat/ 12gcarbs(1fiber)/ 147gprotein/ 905kcals


DAY 5:

Today was a refeed day. At the start of this diet, I wasn't sure if I wanted to do one or not. I felt pretty depleted at this point though, so decided to go ahead with it.

0820: awoke...

0920:
- 300g LFCC 4.5gfat/ 6gcarbs/ 30gprotein/ 210kcals
- 10g cocoa 1gfat/ 6gcarbs(2fiber) / 2gprotein/ 40kcals
- 1bag green tea
- 1bag black
- 1bag herbal tea
- 22packets splenda

1 multi
1 bcomplex
2 cranberry extract
3 milk thistle
2 EC(total 50 and 400 mg)

I started off the day just lounging around reading various articles and generally doing nothing of note.

1310:

- 200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals

1345:

- I got to the gym feeling pretty good. Plan was to work delts. workout was;


: I perform this as a curcuit, no rest:
20 wide grip Pull-ups
80 ball crunches
20 pull-ups
60 ball crunches
18 pull-ups(mountain climber style, should have use a handle)
80 ball crunches
20 wide grip pull-ups
60 ball crunches
20 pull ups
80 ball crunches
16 wide grip pull-ups (failed out)
60 ball crunches

- Standing military press:
25, 20, 18, 10, 8, 4
weight was, 45(bar), 65, 85, 105, 115, 130
I started off really light because I didn't have a spotter, and it's been a long time I did this with a free bar.

2x super set:
12x shrug(hold 2 seconds at top)
8x foward raises
40x arm rotations (weighted, foward, then reverse)

2x super set:
25x dips
10x rear delt fly(slow)

My legs were sore, so cardio was pretty weak.

-13 minutes elliptical. level at 13-14, RPMs at ~70. I only went 1.25miles and 250ish Calories.

- I tried the suana at the gym today(first time I've ever used one). I almost walked in, and walked right back out. fricken hard as hell to breathe in there. I stayed for about 7 minutes though, mostly because there was someone in there and I couldn't wimp out till he left.

1540:

I'm not going to bother with breakdown at this point, as this was when I started my refeed. I ate mostly, LFCC, pineapple, Pasta, bread and marmalade, icecream, and pretzels.
I didn't really keep track, but I ate close to 6000kcals.

0115: Sleep.


DAY 6:

0520: Awoke.

0600:

- 5g cocoa 0.5gfat/ 3gcarbs(1fiber)/ 1gprotein/ 20kcals
- 12 packets splenda

1 multi
1 b-complex
3 cranberry extract
4 milk thistle
1 EC(50 and 400 mg)

I'd like to do a 6 mile jog for cardio today as I haven't run much lately.
I have a 5K race on the 13th of July, and a 10 mile race the 16th of July. 10 miles will be the longest race I've ever run and I should probably do some training for it. My legs are still sore however, so I'll have to see how I feel when I start out running today.

 

[calebdonnellyusmc]

DAY 6 (continued):

0830:

- 200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals

1100:

- Cardio; I did decide to go for a jog afterall. I did 5.2 miles on hills(some, pretty rough). I did this fairly slow because my legs were still sore. Took about 41 minutes to complete.
- 8 minute cooldown on treadmill. set incline at 15, with speed at 3.3-3.6MPH

Back in the sauna again for a few.

I was pretty happy with myself for making myself run. I really didn't want to and only just managed to get myself going.
I did pay for it later though. Throughout the rest of the day it hurt to walk

1310:

- 200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals-
- 38oz diet cream soda
- 12oz diet coke

1720:

- 6 eggwhite(1 whole) 5gfat/ 2gcarbs/ 25gprotein/ 160kcals
- 5g Unsweetend Cocoa 0.5gfat/ 3gcarbs(1fiber)/ 1gprotein/ 20kcals
- 12 packets splenda



1835:

- Back to the gym for more cardio. Plan was to do low intensity for atleast 20 minutes to help blood flow to my legs.

- 10 minutes on the elliptical. Level at 13-14, RPMs at 70-75 Heart rate at ~150.
- 20 minutes on treadmill. incline at 15, speed at 3.2-3.8 MPH Heart rate at ~130

Sauna again.

2030:

- 28g beef jerky 1.5gfat/ 2gcarbs/ 14gprotein/ 80kcals

2200:

- 650g Broccoli/slalad 4gfat/36gcarbs(16fiber)/ 20gprotein/ 210kcals
- 150g LFCC 2gfat/ 3gcarbs/ 15gprotein/ 105kcals

0220: sleep.

Daily Total:

27.5gfat/ 49gcarbs(18fiber)/ 146gprotein/ 1220kcals



DAY 7:

0620:
- Awoke very tired this morning and my lower stomach is all cramped.

- 5g Unsweetend Cocoa 0.5gfat/ 3gcarbs(1fiber)/ 1gprotein/ 20kcals
- 12 packets splenda

- 1 multi
- 3 cranberry extract
- 4 milk thistle
- 1 EC (25 and 200 mg)

0800:


- 200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals

- I'll be running again today, probably the same distance as yesterday. I'd like to also hit back in the gym, but I'll have to see how I feel later. My legs feel much better today, still a little sore, but not bad.
I just feel very drained overall, so I don't know if I'll have the energy for a back workout.

0920:

- My SSgt decided that we were going to PT.

0940:

- Played Basketball for ~ 70-80minutes. I hate basketball, but it wasn't an option. I ran alot though, and burned upwards of 500 kcals I'm sure.

1100:

- With Basketball over, and me still at the gym, I wanted to do some steady jogging followed by lighter cardio.
- Jogged 2 miles on treadmill pretty slow at a 7:15 minute mile.
- Then followed that up with 10 minutes low intensity,walk. Incline set at 15 and speed at 3.2-3.7 MPH
- Bike for 5 Minutes.

Sauna again

1300:

- 6 egg whites 0gfat/ 2gcarbs/ 22gprotein/ 100kcals
- 5g Unsweetend Cocoa 0.5gfat/ 3gcarbs(1fiber)/ 1gprotein/ 20kcals
- 12 packets splenda

1430:

- 20g sunflower seeds 10gfat/ 4gcarbs(2fiber) / 5gprotein / 110kcals

1730:

- 650g Broccoli/slalad 4gfat/36gcarbs(20fiber)/ 20gprotein/ 200kcals
- 150g LFCC 2gfat/ 3gcarbs/ 15gprotein/ 105kcals
- 5g Unsweetend Cocoa 0.5gfat/ 3gcarbs(1fiber)/ 1gprotein/ 20kcals
- 12 packets splenda

1830:

- Back to the gym for backworkout. I was very tired at this point and really didn't want to workout, but I did anyway.

Curcuit of:

20 Wide Pull-ups
80 ball crunches
20 Pull-ups
80 ball crunches
20 pull-ups
80 ball crunches
20 Wide pull-ups
80 ball crunches
14 wide pull-ups(failed out)
60 ball crunches

2x Superset of:

10x barbell rows
15x hanging leg raises

I had wanted to do 3-4 super sets of this, but I was too tired and my form was getting sloppy on the rows.

2x 10 one arm dumbell rows (easier to mantain proper back position)

2x 3 minute lower back hold. This is more of a pilates/yoga style exercise, but it feels pretty good.

2030:

- 100g LFCC 1.5gfat/ 2gcarbs/ 10gprotein/ 70kcals
- 1.5cups Icecream 7.5gfat/ 42gcarbs(12fiber)/ 9gprotein/ 210kcals

2230:

- Sleep. Daily Totals were:

33.5gfat/ 94gcarbs(37fiber)/ 119gprotein/ 1075kcals



DAY 8:

0400:

- 28g beef jerky 1.5gfat/ 2gcarbs/ 14gprotein/ 80kcals

0620:
Awoke.

- 5g cocoa 0.5gfat/ 3gcarbs(1fiber)/ 1gprotein/ 20kcals
- 12 packets splenda

1 multi
1 b-complex
3 cranberry extract
4 milk thistle
1 Ephedrine hcl 25mg

0730:

- 200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals

I'm not sure what I'm going to do for training today as I'm so dead it's hard to walk upright. I'm not really sore at all(I don't really get sore unless I diet or run 5+ miles hard). Been sore more this past week than last 2 months combined. I'll probably just do some long duration low intensity cardio, I'll see how I feel...

1000:

MY SSgt decided we were going to PT again. He said I could run on my own though if I wanted to, so I went for a run on the treadmill.

- Treadmill: Goal was to do 5 miles in under 38 minutes. If I'm not dieting, and not sore, I can do 5 in under 35 minutes(trying to drop it below 30), so I though it was reasonable. Finished the 5 in 38:21 Not too great, but I was so fricken tired, lightheaded, weak, sore, and just generally feeling crappy that I was fairly content with it.
8 minute cool down at 12 degree incline 3.2-3.6MPH

Sauna for 8 minutes.

1300:

200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals
- 5g Unsweetend Cocoa 0.5gfat/ 3gcarbs(1fiber)/ 1gprotein/ 20kcals
- 12 packets splenda

Picked up a better multi vitamin

-2 Multi

1830:

- 650g Broccoli/slalad 4gfat/36gcarbs(20fiber)/ 20gprotein/ 200kcals
- 150g LFCC 2gfat/ 3gcarbs/ 15gprotein/ 105kcals
- 5g Unsweetend Cocoa 0.5gfat/ 3gcarbs(1fiber)/ 1gprotein/ 20kcals
- 12 packets splenda

2230:

- 56g beef jerky 3gfat/ 4gcarbs/ 28gprotein 160kcals
- 3 beef bullion cubes 0gfat/ 3gcarbs/ 0gprotein 15kcals

Bullion cubes were to help me retain water for photos tomorrow.

2350:

Sleep. I was very tired today. Had trouble doing pretty much anything, even walking to the store felt like more trouble than it was worth. Daily totals were

24.5gfat/ 52gcarbs(23fiber)/ 136gprotein/ 980kcals


DAY 9:

0540: Awoke. Took photos, went to PT.

0620: Unit PT:

We ran for PT. Fairly slow pace for about 4 miles. took around 36 minutes.
0730:
With PT over, I headed to the gym for some low intensity stuff.
- 20 Minutes treadmill. speed at 3.8-4.0MPH, Inline at 10.5-15.0.

0850:

- 200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals

 

[calebdonnellyusmc]

Sorry for lack of updates.

I went to brussels this past weekend, and didn't log anything.

My diet is pretty much over. I may stay on it till thursday, then start increasing carbs and decreasing fat intake to as close to nill as is reasonable.
I have 2-4 fitness events coming up.

July 7th: is a Pull-up challenge. 5 minutes to do as many as you can.
July 12th: PFT, which all that really matters is a 3 mile run for time(may be optional).
July 13th: 5k race(I might not do this)
July 16th: 10 mile race(not looking foward to this one).

I'll need to have full Glycogen stores for the 10 mile, and would like to increase my levels to atleast ~80% normal levels for the PFT. Right now my glycogen levels are pretty depleted constantly.

 

[calebdonnellyusmc]

Felt like adding some fragmented information.

Yesterday(july 4th).

Training was:

Curcuit of:
20 wide grip pull-ups
80 ball crunches
20 wide grip pull-ups
80 ball crunches
20 pull-ups
80 ball crunches
20 pull-ups
100 ball crunches (needed the extra 20-30 seconds of arm rest)
15 wide grip pull-ups (failed for 20)

Standing Military press

25 @55lbs
20 @75lbs
15 @95lbs
10 @115lbs*
10 xShrugs
25 xbarbell curl
8 @135lbs*
10 xShrugs
25 xbarbell curl

* I started super setting this with shrugs and barbell curls.
continued super setting with;
40 weighted arm rotations(20 foward, 20 reverse)
10 Foward barbell raises
20 Barbell curls
100 lunge walks
x 2 sets

3x super set of

20 dips
10 rear delt flyes

2x super set:

20 dips
10 preacher curls(slow negative on last 3 each set)

Took about 40 minutes to complete.



JULY 5th:


Chest:
Flat bench:
10x 135lbs
10x 185lbs
8x 205lbs
4x 225lbs
2x 225lbs
I was really upset with this, as I can lift more than this. My lifts are all down though due to diet. I also had to cut down my rest between sets for this(one of the few lifts I like to rest between sets on).

5x 12 incline cable fly
5x 12 decline cable fly
5x incline machine press
20 dips

Took right at 30 minutes, which is pretty slow for a 20 set workout, but I'm still half dieting, and glycogen levels are low.

Cardio was 23 Minutes on an elliptical; Level 13-14, alternate foward and reverse, RPMs ~75, Heart rate 150-165, 2.7miles, ~467Calories(I forgot to check final).


I start martial arts training tomorrow, which will be 3 hours long each session. I'm going to be very drained.

 

[calebdonnellyusmc]

JULY 6th:

I'm not going to bother listing diet at this time as there is nothing special about it. fairly standard LC diet except post workout refeed. More than normal carbs and kcals on post workout meal (around 0.75-1.10 grams of carbs per lb of BW). I am still below mantinance intake though.

0900:

Mixed martial arts training. Lasted just under 3 hours. Not overly demanding though as it was a class rather than all straight work.

1130:
Did some more cardio. 25 minutes on an elliptical. level 13-14, alternate foward and reverse, heart rate 155-174, RPMs ~ 80 with sprints at 95, 3 Miles, 536Calories.
followed this with a 5 minute Treadmill cool down at 15% grade

1820:

I wanted to workout legs really badly, but I only had around 15 minutes to hit a quick leg workout, so thought I'd try a few sets of 20 rep squats and call it a day.
I think I started too light though. I didn't have anyone to spot me, so I wanted to error on the side of caution(used ~ 50% 1RM).
Took a little time before it caught up to me, but about 10 minutes after I was done, my legs felt pretty loose. I'll do them again next time with slightly higher weight(maybe 180lbs) and try for 3-4 sets of 20. I think I like them, because it didn't feel like my spine was being crushed as is the case with 6 rep range weight.

 

[calebdonnellyusmc]

JULY 7th:


0900:

Martial arts for 3 hours. not too bad because we didn't do much ground work.

1220:

CARDIO;

10 Minutes on an eliiptical,
3 Mile Jog

1700:

PULL-UP Competition;
- Event was 5 minutes to do as many dead hang pull-ups as you could. Arm lockout-to-chin over the bar. No kipping, no jump assisting on remount, ect. You could however drop off the bar up to 8 times during the 5 minutes.
- I managed 71 and won the event. I was happy with the win, but upset with my performance.
- I had expected a decrease in strength due to the diet I'm still recovering from, but it dropped slightly more than I had wanted. Before I started the diet I had been doing between 80-85 in 5 minutes.

Since I was at the gym, and already did pull-ups, I did back after the event, which was about 25 minutes after I went.

2 sets of 20 wide grip pull-ups
1 set 15 wide grip pull-ups (failed out)

4x 6-8 Barbell rows
4x 8-10 Cable Rows
2x 3 Minute back hyperextention hold


I didn't really have the energy for much more, so I called it a day.

I went off recovery diet with 5 shots of Vodka and 3 Kamakazis. It was karaoke night, and I had to sing (picked "What's my age again").
Didn't sleep till 0230.

Felt pretty good overall today partly because the MMA training is making life more enjoyable.


JULY 8th:

0600:

Awoke with bloodshot eyes. Oh joy.

0900:

3 hours MMA. This time I got fricken tired. we did some groundwork, and I've started to collect a fair number of bruises and cuts, so life is looking pretty good

1220:

I really didn't have the energy for a high intensity cardio workout, so did 25 Minutes on a Treadmill, incline 10-15 with speed at 3.5-4.2MPH.


I lacked the energy for a workout today, so I didn't do one.


JULY 9th:

I have duty today(meaning I don't get to sleep untill tomorrow morning), so I didn't do too much asfar as working out. I decided to workout arms as they require less energy than other bodyparts.

2x 20 Pull-ups *

* I had wanted to do more, but my back is sore from throws in MMA.

4x Superset of
10 Cable Double Bi curls
8 Rope pressdowns
8 Rope overhead extention

3x 10 Skull crushers

3x Superset of

20 Barbell curls(only 65lbs though)
20 Bench Dips

Took about 25 minutes, got hear rate up pretty good on the super sets.
I tried to talk myself into doing some low intensity cardio, but it didn't work, so no cardio.


I woke up today really tired, but as the day went on I started feeling much better.
As a on the side note, I picked up some south western eggbeaters, and was pleasently suprised out how well they come out in the microwave. Microwave is just about the only cooking appliance I am alowed to use(I live in barracks), so I had not bought egg white liquids cause I didn't know how they'd come out.
I just poured it into a hard tuberware container and MWd it for a few minutes. It came out really good. I'll be eating them more often.