Complete training log: diet, judo, weights, sleep, new regimen

[farmboy]

5:30am
Trap Bar DL warm-up 135X10, 185X6
265X3/3/3, 275X2, 285X1
I really like the trap bar. I might have to get one, but I’m betting that they’re pretty expensive. I’ll have to check around.
Wide Grip Pull-ups X6/6/5½/5ish
Definitely not as easy as the towel grip pull-ups.
Good Mornings 155 3X8
Supinated Grip E-Z Bar Bent Over Rows 120lbs 4X6
60lb DB Shrugs 4X10
40lb DB Hammer Curls 3X8 each arm
3 tablets BCAA after workout

7:25am
Protein Shake: 35g protein

7:45am
Shredded Wheat w/skim milk
1 apple
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

12:20pm
½ personal pan pizza
Small side salad w/ raspberry vinaigrette
Blacked red snapper
Cooked Spinach
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

2:45pm
1 apple
1 banana
Bottle of Diet Lipton Green Tea

5:05pm
Turkey & Swiss on Whole Grain bread
Large plate of spinach
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

7:00-8:30pm
Well, I got my ass handed to me tonight by a purple belt. The thing was, he was so freakin' calm and just waited and moved and I made one mistake and BAM! Freakin' kimura. IT WAS AWESOME! We rolled for quite a while after the initial class and techniques, and I'm sore on another level! I rolled twice with the purple belt, and got submitted twice. Go figure. I had a great time, though. I met a lot of great guys. Hopefully I'll be able to come down again and visit every once in a while.

9:00pm
3 tablets BCAA
Bowl of shredded wheat with a banana and skim milk
Bottle of Diet Lipton Green Tea

10:25pm
1/3 cup of almonds
1apple

[farmboy]

Thursday, 4/13/06

I’m going back home today. I’ll be glad to get back to my own bed. I have a hard time sleeping in hotels. I couldn’t get to sleep ‘til around 12:30am, but at least I was able to sleep in today. So, judo next Tuesday. I don’t remember how much longer this semester is. I need to go up to Liverpool to check out that Tai-Kai Jiu-Jitsu.

8:55am
Bottle of Diet Lipton Green Tea

9:30am
Bowl of shredded wheat w/skim milk
4 HB egg whites
1 banana
14oz bottle of OJ w/calcium
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

11:20am
12 inch Turkey & Swiss sub on Honey Oat w/spinach, onion, and tomato
Diet Lipton Green Tea
1 Omega-3 gel-cap
1 Mega Man Multi

1:05pm
1 Apple

2:45pm
Small plate of Spaghetti w/meatballs and some cottage cheese (kinda’ like lasagna)
Bottle of Diet Lipton Green Tea

6:00pm
Went bowling with the family. First game I bowled 144, second 149. Not bad for me. I don't think I would consider that exercise.

6:15pm
Ate at the bowling alley:
Hot Roast Beef sandwich and Mashed Potatoes w/gravy
1 mozzarella stick
1/2 a piece of chicken

7:20pm
1 gel-cap Omega-3 complex
I ran out of Glucosamine/MSM capsules. I'll have to get some tomorrow if I remember.

8:30pm
Bottle of Diet Lipton Green Tea

9:15pm
PB& Honey sandwich
1 cup of cottage cheese
Bowl of shredded wheat w/flax seed and skim milk

[farmboy]

Friday, 4/14/06

Stayed home from work, today. I’m supposed to still be in Scranton, but we got done early. I had a great time down there. The manager that was going around with us from location to location was cool. I got to go to my 1st and 2nd BJJ classes. It was a pretty good business trip.

7:30am
Bottle of Diet Lipton Green Tea

9:05am
3 scrambled jumbo eggs
2 slices of whole grain toast
1 slice of cheese
1 packet of instant oatmeal
1 SAN Tight capsule
1 Omega-3 complex gel-cap
1 Mega Man multi

12:30pm
Hanging Knee Raises 4X15
Saxon Side Bends 15lb DBs 3X6 each side
Pull-down Crunches (125lbs) 3X10
Side Bends (40lb DB) 4X12
Weighted Stabiliy Ball Crunches (25lbs) 4X20
30lb DB Windmills 3X10
Full Contact Twists 3X10 each side

2:00pm
Can of Chicken and Wild Rice soup
3 slices of whole grain bread
Spinach & carrot salad w/almonds and balsamic vinaigrette
20oz glass of skim milk
3 tablets BCAA
1 Omega-3 complex gel-cap
1 Mega Man multi
Bottle of Diet Lipton Grean Tea

5:00pm
Bowl of Shredded Wheat with skim milk

6:55pm
1/3 cup of almonds

8:25pm
Egg salad sandwich on whole grain bread
Can of Campbell's tomato soup
Spinach w/balsamic vinaigrette
Raw carrots
2 cups of skim milk
1 Reese's PB egg
1 Omega-3 complex gel-cap

[farmboy]

Saturday, 4/15/06

Another crappy squat day gone by. I just can't seem to improve it. My DL seems to be slowly but steadily getting better, and I can tell my legs are getting stronger in other ways, like while I'm grappling, but the number just is not going up. I guess that the frustrating part. That and the constant getting stuck at the bottom of a squat.

8:45
Squats to ||
Warm-up 135lbsX10, 185X8
235X3/4/2 FUCKFUCKFUCKFUCKFUCK!!!!!!!
Dumbbell Sumo Squats 40lb DBs 4X10
Front Squats 135lbs 3X6
40lb DB Step Ups 3X8 each leg
Glute Ham Raise 4X8
3 tablets BCAA

10:15am
Protein Shake:
¾ cup of skim milk
1 banana
1 cup of low fat raspberry yogurt
½ cup of blueberries
1 tbsp raw cane sugar
1 heaping tbsp ground flax seed
2 scoops of protein powder
1 gel-cap Omega-3 complex
1 SAN Tight
1 Mega Man Multi

11:40am
1 serving of Jack Link’s Jerky

1:30pm
Turkey on Whole Grain w/spinach and tomato
¾ cup of cottage cheese
½ PB & Honey on Whole Grain
Fruit/veggie drink:
1 cup of water
1 apple
2 carrots
Spinach
1 gel-cap Omega-3 complex
1 Mega Man Multi
2 capsules MSM/Glucosamine
Bottle of Diet Lipton Green Tea

6:00pm
½ Turkey sandwich on whole grain w/horse radish cheese
½ Egg salad sandwich on whole grain bread
Carrots
Spinach salad w/ raspberry vinaigrette and almonds
24oz glass of skim milk
1 gel-cap Omega-3 complex
2 capsules MSM/Glucosamine

8:45pm
1 slice of sausage pizza
1/3 cup of almonds
1/3 cup of wasabi peas
1 apple
1 banana

I went over to a friend's place in Syrcuse to watch UFC 59 and he had pizza that looked too good to pass up. What a crazy night. I thought Forrest was going to take the decision and WTF was up with Arlovski?!? I can't believe how close he was to winning that fight in exactly the same way he did last time. Wow, though, what a comeback for Sylvia. Gotta' give it to him. Obviously, anything can happen. Can't wait to see the rubber match.

Sherk looked great against Diaz. His hands are so freakin' fast! And I'm glad they played Karo's fight, too. He looked great. Tanner, too. Glad he's back on the ball.

[farmboy]

Sunday, 4/16/06
8:30am
Small piece of breakfast casserole
Small glass of OJ
2 pieces of bacon
Small box of Frosted Mini Wheats
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

Really crappy day today. I got to bed really late last night after driving home from Syracuse. About 2:30am. Then, my wife wanted us to go to sunrise service at church, so we got up at 6:30am. I'm tired as Hell, plus the fact that I ate a crappy breakfast at the church. I didn't want to take a nap today, becuase I hope to be able to go to bed early tonight, at least by 8 or 8:30.

1:10pm
Little bit of lamb and some roast beef
Peas
Mashed potatoes w/lamb gravy
Yorkshire pudding
Cawliflower w/cheese
Glass of 1% milk

2:20pm
Piece of white forrest cake

5:40pm
Turkey sandwich on Multigrain bread w/horse radish cheese
1 cup of cottage cheese
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

[farmboy]

Monday, 4/17/06

I got to sleep at 8:30 last night and only woke up once throughout the night. I feel great today. I think that I might have to start doing that. Screw watching TV until 10pm. Maybe on Thursdays I’ll stay up to watch TUF, but other than that, 9:00pm may be the way to go. 9 to 5am would give me 8 hours, and I think that I need to get that if I’m going to make any progress in my training.

I just started to reread Carnal’s treatise on lifting heavy iron, and though about it for a while. I think it’s time to change things a little in my workout regimen. Yah, I know, I change it around about every couple months, but whatever. I think it’s time to go back to the basics and work on form and drop some of the excess assistance lifts that are clogging up my log. We’ll see how it works.

6:00am
Bench Press 165lbs 5X5
E-Z bar Skull Crushers 50lbs 4X6
Seated SB OHP 30lb DBs 4X8
Inclined Bench Press 40lb DBs 3X12
Side Grip 40lb DB Pullover 3X10
3 tablets BCAA

7:45am
3 scrambled eggs
2 slices of whole grain bread
1 slice of Kraft cheese
1 packet of instant oatmeal
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

11:00am
Protein Shake:
½ of a banana
1 cup of skim milk
1 scoop of protein powder
½ cup of blueberries
4 slices of frozen peach

1:20pm
Bowl of Tom Yum Gui
Steamed Spring Roll
Cucumber & Carrot Salad
Chicken Satay
Pad Thai
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

4:30pm
Bowl of Total w/skim milk

7:35pm
Neck Bridges 3X10
Reverse Neck Bridges 3X10
Shrimping (It’s kind of hard to do this drill on a living room carpet.)

8:30pm
2½ pieces of Cod
Wild Rice
Cooked Spinach
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

[farmboy]

Tuesday, 4/18/06
6:15am
Hanging Knee Raises 3X15
Saxon Side Bends 15lb DBs 3X7 each side
Cable/Towel Grip Crunches 110lbs 3X12
Windmills 30lb DB 3X11 each side
Roll Outs 3X15
SB Skiers 3X20 alternating reps
Weighted Swiss Ball Crunches25lbs 3X20
3 tablets BCAA

7:40pm
4 eggs
14oz glass of skim milk
1 packet of instant oatmeal
2 slices of whole grain bread
2 slices of cheese
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

12:35pm
Prime Rib
Sweet Potato Fries
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

4:30pm
Turkey on whole grain
½ cup of cottage cheese

7:00-9:00pm
Judo was pretty laid back last night. We worked some self-defense and then some newaza. Learned a few cool collar chokes, including one with an armbar combo.

[farmboy]

Wednesday, April 19, 2006
6:00am
Deadlift
135X10, 185X8, 235X5, 255X4, 275X3
Towel Grip Pull-Ups 8/8/8/6
Stiff-legged DLs 165lbs 3X8
Close Grip T-bar Bent Over Row 125lbs 4X6
Shrugs 40lb DBs 4X12
Hammer Curls 40lb DBs 3X6 each hand
3 tablets BCAA

8:15am
Protein Shake:
1 cup of skim milk
1 cup of low fat yogurt
1/3 cup of blueberries
1 tbsp ground flax seed

4 slices of peach
1 scoop of protein powder
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

9:00am
CoC Trainer 5X7

10:30pm
Turkey Wrap on Wheat (provolone, tomato, lettuce, onion, green pepper, mayo)
Carrots
1 banana
16oz bottle of 2% milk

1:15pm
16oz Bottle of OJ
12 inch Turkey sub on honey oat (provolone, spinach, onion, tomato, green pepper, ranch)
Carrots
1/3 cup of almonds
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

6:05pm
1/3 cup of almonds
Detour bar

9:20pm
Salad w/French dressing
1 dozen steamed clams
2 crab cakes
Wild rice
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

[farmboy]

6:30am
25min on treadmill
I did 20 minutes on the cardio setting and then sprinted out the rest

7:10am
4 hardboiled egg whites
2 cups of yogurt
Small bowl of fruit
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

10:40am
16oz 2% milk
1 banana
1/3 cup of almonds
Carrots

1:30pm
12 inch Steak & Cheese Sub of Honey Oat (Southwest sauce, tomato, onion, spinach, banana peppers)
Bag of Sun Chips

6:00pm
1 banana

8:00pm
Turkey Wrap
160z bottle of 2% milk

9:15pm
12oz filet
Green Beans
Baked sweet potato

[farmboy]

Friday, 4/21/06
Squats 135lbs warm up X10
185X5/5/5, 195X5, 205X3
Front Squats 135X6/6, 145X6/6
Bulgarian Split Squats 40lb DBs 3X8
Leg Curls 10 setting? 3X8
Seated Calf Raises 90lbs 4X8
Right after workout:
3 tablets BCAA
ABB Mass Recovery
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

12:30pm
12 inch Turkey sub w/double meat (spinach, tomato, onion, cucumber, Swiss cheese, Ranch dressing)
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi
Bottle of Diet Lipton Green tea

3:30pm
ABB Meal Replacement Shake

4:40pm
Bag of Sun Chips
1/3 cup of almonds
Diet Lipton Green Tea

8:40pm
Turkey & Swiss on Whole Grain /w Miracle Whip
Carrots
Marinated White Bean Salad (1 cup)
1 cup of cottage cheese
1 pickle
20 oz glass of skim milk
1 omega-3 gel-cap
2 tablets Glucosamine/MSM