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

[farmboy]

2/23/06, Thursday

This was another one of those days where I got up at 5am with big plans that I was going to start lifting early, get everything in and have plenty of time so I wouldn't been in a rush to get to work. Well, it never seems to work out that way.

6:10am
Deep Squats 170lbs 5X5
Squats felt really good today. I felt really strong with them and like I had great form. For me, 25 total deep reps at 170lbs is pretty good for me. I’m very happy with this, especially considering the difficulty I kind of had last week.
Split Squats 25lb DBs 3X8 each side (OUCH!)
Glute Ham Raises 3X8

8:00am
Protein Shake:
1¼ cups of skim milk
¾ cup of OJ
½ cup of mixed mango/pineapple
4 strawberries
1 banana
Heaping scoop of protein powder
1 Omega-3 Complex pill
3 Glucosamine/MSM pills
Multi-vitamin

9:45am
Needed a snack, and this was what I had. Tasty:
Jack Link's Beef Steak (28g protein)

12:30pm
Steamed Veggie Spring Roll
Panang Gai with Rice

2:30pm
Steamed Veggie Spring Roll
Chicken Satay

4:30pm
1/3 cup of almonds

6:15pm
Roast Beef & Swiss on Oat Nut Bread
½ PB & Honey Sandwich on Oat Nut Bread
Bowl of Spinach (raw)
Bowl of Carrots (raw)
4 peices of Zorba
Handful of Baked Doritos
½ cup of Cottage Cheese
1 Omega-3 Complex pill
3 Glucosamine/MSM pills

8:30pm
Mixed Fruit Smoothie

[farmboy]

Theres no judo class tonight. I guess it's for some school break they get. Stupid holidays! Can't wait to get back to class. Actaully, I keep thinking about this summer and the prospect of BJJ classes.

My legs are pretty sore from this morning. I love the feeling of actually working hard and feeling the results.

[farmboy]

2/24/06, Friday
Been neglecting abs for a while, now, so I decided to take make Friday me abs day, and I'll have to try to figure out another day from there I think.
6:15am
Hanging Leg Raises 3X15
Cable Crunches 100lbs 3X15
Weighted Swiss Ball Crunches 25lbs 3X20
Full Contact Twists 3X10 each side
Rollouts 3X10

7:45am
Bowl of Zoe's Os
2 eggs
1 Omega-3 Complex pill
3 Glucosamine/MSM pills
Multi-vitamin

10:00am
Roast Beef & Swiss on Oat Nut Bread
Small Bag of Carrots
1 Banana
1 Apple

2:20pm
Footlong Turkey Breast &Ham on Honey Oat w/ lettuce, tomato, onion and lite mayo

4:25pm
1/3 cup of Almonds

7:30pm
Pancakes & Lite Syrup:
1 cup Whole Wheat Flour
1 tbsp sugar
2 tsp baking powder
¼ tsp salt
½ scoop protein powder
1 egg
1 cup milk
2 tbsp Canola Oil
1 Omega-3 Complex pill
3 Glucosamine/MSM pills

[farmboy]

8:30am
Bowl of Zoe's Os
1 Omega-3 Complex pill
3 Glucosamine/MSM pills
Multi-vitamin

12:30
Homemade Vegatable Beef Stew
Piece of Italian Bread

2:30pm
Handful of peanuts
Beef Sandwich

7:00pm
Started off with 3 rounds/2 minute jump rope
Burpees 3 sets X 10 reps
Various Rubber Band Drills (Damn, one of them broke; I guess I should get better quality bands!)
One Arm DB Clean & Press 40lb 3X6 each side
One Arm Dumbbell Swings 30lb 3X6
One Arm Dumbbell Snatches 30lb 3X10

8:30pm
2 Grilled Salmon filets
Multi-grain Spaghetti
Bowl of raw carrots
1 banana
240z glass of skim milk
1 Omega-3 Complex gel-cap
3 Glucosamine/MSM capsules

9:50pm
1/2 cup of cottage cheese
bowl of baked Doritos
16oz glass of OJ

[Duncon76]

MSM pills

Better off with the powder, much stronger )

Contact Twists, better off doing 10 sets x 5 reps, not 10 reps

Whats with the skim milk?? Better off with whole for better nutrient absorption. Mother Nature put fat with protein for a reason )

Only suggestions dude to help you out )))

[farmboy]

Thanks. I appreciate any suggestions. Actually, the MSM comes in powder form in capsules. Calling them pills was misleading. I'll try the lower reps with the full contact twists. To tell you the truth, I think I was doing them wrong, actually.

I don't know why I use skim milk. Probably because that's what my wife likes. I guess we'll have to buy two kinds, like we do for so many other things, lol.

[farmboy]

8:50am
4 pieces of French Toast
1 Omega-3 Complex pill
3 Glucosamine/MSM pills
Multi-vitamin

1:15pm
4 slices of pepperoni pizza
Raw carrots
16oz glass of whole milk

4:40pm
1 Apple

5:30pm
Bowl of Special K with Whole Milk

8:00pm
Turkey Breast & Salami w/ Swiss on Multigrain Bread
Cherry Tomatoes
Handful of Baked Doritos
1/2 cup of Taboule Salad
1/2 cup of Cottage Cheese
16oz glass of Skim Milk
1 Omega-3 Complex pill
3 Glucosamine/MSM pills

[farmboy]

2/27/06, Monday
5:00am
Flat Bench 200X3/190X3/180X3/170X3/160X3 (2700lbs)
Military Press 140X4/130X5/120X5/110X5/100X5
Inclined DB (40lbs each) BP 3X10
Swissball Overhead DB (30lbs each) Press 3X8
DB (40lbs) Pullover 3X10
Overhead Triceps Extension DB (70lbs) 3X8

7:00am
Protein Shake:
1 cup Whole Milk
½ cup mixed berries
1 Banana
Heaping scoop of Protein Powder
1 tbsp cane sugar

8:00am
3 capsules MSM/Glucosamine
1 gel-cap Omega-3 complex
2 capsules BCAA

9:30am
Turkey & Swiss on Mulit-grain bread
Bag of raw carrots
Cherry tomatoes
Small bag of Baked Doritos
16oz bottle of whole milk
1 apple

12:20pm
Detour Bar (15g protein)

2:50pm
Cup of Augolemono
Gyro
Greek potatoes
Greek salad
Spanikopita

8:30pm
Turkey & Swiss on Mulit-grain bread
1/2 cup of cottage cheese
Spanikopita
Greek potatoes

[farmboy]

2/28/06, Tuesday

I woke up this morning and just felt not quite right. Just realy sore, and my knees are sore, too. I think the attempted 4 times lifting a week, along with the wear and tear of getting tossed around in judo, might be a little too much for this old body. So, I think I may cut down lifting to 3 times a week, Monday, Wednesday, and Friday, similar to what I was doing before, at least for a while, anyhow.

With the knees the way they felt, I don't think that deadlifts would have been too enjoyable, today. I had thought about just going light, with more reps, and maybe that would have been the better way to go, but by the time I'd made up my mind, it would've been too late to get a decent workout in before I had to start getting ready for work and my son ready for school.

I don't know. Well, at least there's judo again, after the college break. Why do colleges need a winter break, anyway? shouldn't they be getting kids ready for the real world, where you just work your ass off and get 1 or 2 days off for holidays if you're lucky? Damn, I miss going to school, lol.

Well, I know that some poeple are checking my log out, so if you have any advice about the 3 vs. 4 days lifting a week, or how I may work in some of the Olympic style lifts I was trying to get in that 4th day, I'd appreciate it. Thanks in advance.

7:50am
Bowl of Zoe's Os with whole milk
1 Omega-3 Complex pill
3 Glucosamine/MSM pills
Multi-vitamin

10:00am
16oz bottle of 2% milk

12:30pm
Bul go ki
Miso Soup
Bean Sprouts
Pickled ginger

3:00pm
5 pieces of sushi
1 Han roll

4:00pm
1/3 cup of peanuts

7:00pm
Judo:

We did some Goshin Jitsu again tonight. I kind of like it, even though it's just basic self defense. A lot of the wrist locks and stuff can be pretty nasty. We worked uchi komi dori.

After working on entering for the o soto gari, we practiced the actual throw some more (I say more, because we've worked this throw for the past few weeks, but I must say that I'm becoming very comfortable with it).

Then we got into two lines, facing each other, and all worked o soto gari, one side throwing/one side being thrown, sliding down one person each time, so we got to throw different people each time and got throw in the same fashion. I think I did pretty good, and a couple of the black belts I threw commented on it.

I did get thrown by one of the black belts that used a different technique on me: sode tsuri komi goshi. Nice throw.

After that, we did a little excercise, where we would get a partner and take turns being tori and uke, with tori trying to get uke into position to throw. We switched up a couple times so we were able to work with diferent size/skilled people.

Towards the end of class, we did some randori with the green belts and below sparring the black belts, who were taking it easy. I had a hard time throwing the guy I was sparring. He was so strong, I couldn't get him off balance very easily, but I did manage an osoto gari and a kosoto gari. Good workout, all in all.

9:25pm
Sandwich:
2 eggs
2 pieces of cheese
2 pieces of multi-grain bread
16oz glass of skim milk
2/3 cup of cottage cheese
1 gelcap Omega-3 complex
3 capsules Glucosamine/MSM

[farmboy]

3/1/06, Wednesday
5:45am
Snatch-Grip Deadlift 165X6/175X6/185X6/195X5
A. I need to work on my grip.
B. I think I need some chalk.
Bent Over Barbell Rows 95lbs 4X8
Rope Pulls to Chin 80lbs 3X8
Good Mornings 95lbs 3X8
E-Z Bar Curls 70lbs 3X6
Back Over 25lb DB Rear Delt Fly 3X10


7:40am
3 scrambled eggs
2 pieces of multi-grain toast
1 cup of OJ
1 gelcap Omega-3 complex
3 capsules Glucosamine/MSN
2 capsules BCAA
Multi-vitamin

9:00am
Protein Shake:
1 cup whole milk
1/2 cup OJ
1 scoop protein powder
1/2 cup mixed fruit: pineapple, mango, strawberry
1 tbsp cane sugar

11:45am
Korean side dishes: kimchi, pickled radish, sprouts, spicey cucumber
1 fried dumpling
Rock 'n' Roll (eel, avocado, masago)
Spicy Tuna roll
2 pieces of hamachi
2 pieces of ebi
Mochi ice cream

5:00pm
3 homemade chicken tacos

7:00pm
Detour Bar
1/3 cup peanuts

8:37pm
3 capsules Glucosamine.MSM
1 gelcap Omega-3 complex