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

[farmboy]

Saturday, 4/22/06

7:05am
1 slice of Whole Grain Toast

8:00am
Bowl of Total w/blueberries and skim milk
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

10:00am
Turkey & Swiss on Whole Grain /w Miracle Whip
Carrots
½ of a pickle

12:30pm
1/3 cup of almonds
Couple pieces of Beef Jerky

3:25pm
Hanging Knee Raises 4X15
Saxon Side Bends (15lb DBs) 3X7 each side
Cable/Towel Grip Crunches 120lbs 3X12
Windmills 30lb DB 3X12 each side
Stability Ball Crunches w/40lb DB 4X15
Side Bends 40lb DB 4X10 each side
Rollouts 3X15
Water w/1 tbsp of flax seed oil
3 tablets BCAA

5:50pm
1½ filets of salmon
Brown Rice
Cooked Carrots
20oz glass of skim milk
2 capsules Glucosamine/MSM
1 Mega Man Multi

I ran out of Omega-3 complex, but I got some flax seed oil instead of it. I’ll see how that works.

6:40pm
1 apple
Bottle of Diet Lipton Green Tea

9:30pm
Protein Smoothie:
1 cup of skim milk
1/4 cup of blueberries
1/4 cup of raspberries
1/4 of a peach
1/2 of a banana
2 strawberries
1 tbsp of ground flax seed
1/2 tbsp of raw cane sugar

[Bubble Boy]

Originally Posted by 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.

LOL about changing your routine. I pretty much do the same thing...I honestly don't think it's a bad thing. Seems to me I've read a lot of research that alludes to the fact that changing your wgt room routine up is a good thing. Any time the body has to adapt to something new it will change, and in your case for the better. I think your plan is good for whatever it's worth (that is, getting back to basics). There's no law saying you can't add assistance stuff any time you want if things don't feel right.

BTW, thanks for popping into my log every now and again. Keep up the good work my fellow judoka.

[farmboy]

I appreciate your encouragement. I really enjoy coming in to check out your log, and Frodo's too. Both of you keep a much better record of what you do during judo classes in your case, and BJJ in his. I should really start to do that. For the first couple weeks of judo I was doing that, but lately...I don't know. I missed a whole week of judo over spring break and then missed some last week, due to work.

But, yah, with the weight lifting, I think I'm going to switch back to doing deadlifts/pull day on Monday or Tuesday, and then put bench/push day back to Wednesday or Thursday. The reason I might end up skipping Monday and pushing everything back is because that's my wife's only day other than Sunday off, and her only opportunity to sleep in. Every other morning she has to wake up at 3:30 or 4:00am. So, I'll be nice to her. Especially since she started going to Curves and started a diet that doesn't let her eat the stuff she likes. That makes it nice for me, because I'll eat all of the stuff she eats, just slightly larger portions.

So, I've got a dilemma, too. I can either continue to take judo at the college this summer, or I can check out the BJJ place in Syracuse, which a)is 40 minutes away as opposed to right around the corner and b)is probably much more expensive. I think I'll stick with judo. The more I though about it, I think that would make more sense, at least at this point. I would like to improve my groundwork, and I think that the BJJ place would be better for that, and really, most of the guys in the judo class don't really concentrate that much on newaza. At this point, it's not tough to tap most of them, sadly even some of the black belts.

[farmboy]

Sunday, 4/23/06
9:20am
4 egg whites/1 yolk
2 slices of whole grain toast
2 slices of cheese
3 pieces of turkey bacon
1 capsule SAN Tight
2 capsules Glucosamine/MSM
1 Mega Man Multi

1:00pm
Fried Fish Sandwich
Small cup of seafood gumbo
2 capsules Glucosamine/MSM
1 Mega Man Multi

3:40pm
½ Turkey & Swiss on Whole Grain Bread w/Miracle Whip, spinach and tomato
Raw Carrots

6:45pm
Turkey & Swiss on Whole Grain Bread w/Miracle Whip, lettuce and tomato
4 whole grain crackers
% small pieces of cheddar cheese
Spinach salad (broccoli, mushrooms, tomatoes, almonds, bacos, and homemade Italian dressing)
½ cup of cottage cheese
3/4 of an apple
Bottle of Diet Lipton Green Tea
2 tablets of Glucosamine/MSM

[Frodo]

Originally Posted by farmboy

I appreciate your encouragement. I really enjoy coming in to check out your log, and Frodo's too. Both of you keep a much better record of what you do during judo classes in your case, and BJJ in his. I should really start to do that. For the first couple weeks of judo I was doing that, but lately...I don't know. I missed a whole week of judo over spring break and then missed some last week, due to work.

Thanks. I found it helpful to get some scratch paper and write down what we did at the end of practice. If I can't recall how to do the techniques that we did, then I won't remember when I try those situations again possibly in a competition. Then when I get a chance I transcribe them into my log. This helps me to (1) remember them easier and (2) look it back up if (when) I forget it after a while.

[farmboy]

Originally Posted by Frodo

Thanks. I found it helpful to get some scratch paper and write down what we did at the end of practice. If I can't recall how to do the techniques that we did, then I won't remember when I try those situations again possibly in a competition. Then when I get a chance I transcribe them into my log. This helps me to (1) remember them easier and (2) look it back up if (when) I forget it after a while.

Good point. I did that exact thing for a while. In fact, I took my judo book with me so I could make sure I was getting exactly the correct technique and, if the BB I asked about a technique I wasn't sure of didn't know how to spell it (or I didn't), I could look up the correct spelling. I don't know why I stopped doing that. I'll have to be a little more diligent.

[farmboy]

Monday, 4/24/06

6:00am
I decided to stick with my plan to move everything back one day, and I’ll start with my pull day tomorrow.
2 mile run, 2nd mile I did sprint drills.
Wow, I really didn’t realize how long it’s been since I have run. By the first ½ mile I was getting winded, but I went ahead with 2. Hopefully, I’ll be able to work it up, and by the end of summer I’d like to be doing 8 miles easily. I don’t know if that’s an outrageous goal, but we shall see.
After the run, I drank a ½ water/½ Gatorade mix w/flax seed oil

8:00am
3 scrambled eggs w/ ½ of a tomato and ½oz of cheddar cheese
1 capsule SAN Tight
2 capsules Glucosamine/MSM
1 Mega Man Multi

10:00am
Turkey and Swiss on whole wheat bread w/Miracle Whip
1 banana
1 apple
Sandwich bag full of Spinach
Baggie of raw carrots
Bottle of Diet Lipton Green Tea

11:00am
Not much going on at work. I’m stuck in the office waiting to get sent somewhere. So, another guy and I played 3 games of ping pong on the table they have upstairs. I got pwned all 3 games, with the last one coming within 6 points. Pretty good for me.

12:00pm
Veggie Burrito
Bowl of Refried Beans
1 Chicken Breast

3:40pm
Leftover Chicken Breast from lunch

8:10pm
BBQ Chicken Breast
Green Beans
Black Beans and rice (I burnt the beans a little, but with some salt, they were edible. I wasn’t going to waste a whole pot of beans!)
Bottle of Diet Lipton Green Tea
2 capsules Glucosamine/MSM

[farmboy]

Tuesday, 4/25/06

4:45am
5g of creatine

5:30am
Deadlift 135X10
245X5/5/5/5/5
Towel Grip Pull-Ups 3X8/1X7
Good Mornings 160lbs 3X8
One Arm 70lb DB Row 3X8
BB Shoulder Shrugs 165lbs 4X8
E-Z bar Curls 50lbs 3X12
Throughout workout: ½ water/½ Gatorade mixture w/1 tbsp of flax seed oil
Directly after:
3 tablets BCAA
5g Creatine

7:50am
4 egg whites/2 yolks
Oatmeal (½ cup of uncooked oatmeal, ¾ cup of boiling water, ¼ cup of skim milk, 1 tbsp raw cane sugar)
1 Tight SAN
1 Mega Man Multi
2 Glucosamine/MSM

10:00am
Protein Shake:
1 cup of skim milk
½ of a banana
2 tbsp of peanut butter
2 tbsp of sugar free chocolate syrup
1 tbsp of ground flax seed

11:40am
4 games of pong against a guy that is better than the guy I normally played with. I got killed. Closest I got was 13-21. Still running around like a maniac. Hopefully, I can classify this as a hand/eye coordination training…

12:20pm
Cup of French Onion Soup
Garden Salad w/Crumbly Blue Cheese and Vinegar & Oil
1 piece of broccoli parmesan
½ of a Rueben sandwich (nasty!)
1 Mega Man Multi
2 Glucosamine/MSM

I felt like shit after lunch. I don’t know if I’m going to make it to judo, tonight. I don’t want to puke on anyone in class. I don’t know if it’s from the Rueben I ate (which seems likely) or from the fact that I just started taking creatine, again. I felt fine all this morning, so I’m betting on the sandwich. My body is rejecting all of the garbage! Couple that with the fact that I sleep like total shit last night and the drive to go to class is pretty low.

4:10pm
I just wanted to eat something to keep the whole 5 meals a day thing going. Didn’t really feel all that much like eating.
½ of an apple
1/3 cup of almonds
Bottle of Diet Lipton Green Tea

6:40pm
Whole Wheat Pasta Salad w/Shrimp, tomato, broccoli, mushrooms, carrots
2 capsules of Glucosamine/MSM

[farmboy]

Yah, I ended up staying home from judo, tonight. FUCK! I hate missing class. Plus, I'll be out of town Thursday, but plus side is gusano from WNYMMA said I could come a train with them in Salamanca Thursday night. Cool. I've had few but really good experiences with BJJ so far, and I still can't wait 'til the seminar on the 13th of May.

[farmboy]

Wednesday, 4/26/06

8:10am
4 egg whites/2 yolks
3 pieces of Canadian bacon
2 slices of whole wheat toast
1 SAN Tight
1 Mega-Man Multi
2 capsules Glucosamine/MSM
Bottle of Diet Lipton Green Tea

10:50am
PB Sandwich on whole wheat white bread
1 banana
1 apple
Bottle of Diet Lipton Green Tea

1:10pm
Drunken Thai Chicken
Jasmine Rice
Clear Vegetable Soup
Steamed Vegetable Spring Roll
1 Mega-Man Multi
2 capsules Glucosamine/MSM

3:00pm
Pong (6 games) Final game 22-21, sweating my ass off

4:50pm
2 filets of tilapia
Brown Rice
Cooked Spinach
20oz glass of skim milk
2 capsules Glucosamine/MSM

6:50pm
Ham & Swiss on Whole Wheat
Carrots
5 Whole Grain Crackers
Bottle of Diet Lipton Green Tea