Rev’s Gym

Started off this morning with 30 minutes of hill climbs on the treadmill (punctuated with toddler carries and baby chases around the weight room    ). Then the afternoon held squats, box squats, leg press, leg extensions, and 5 minute drills. I did have to dump the bar when I hit my 450 set. I just didn’t have it mentally. I did come back and redeem myself during box squats though. I think that I really need more of a warm-up during these 5×3 weeks. I’m just not firing at full until the second exercises. Anyway, it was an all in all uneventful day off. Just the way I like ‘em. lol.

So, today will be a bench centered day. I’m hoping for some elliptical for cardio, but maybe DDR in the evening if things are too busy. We’ll see.

What I ate:

Meal 1: 1 yolk 4 whites, 34 oz water, vitamins and oils, niacin

meal 2: 2 scoops whey, 16 oz water

meal 3: 3 C lettuce, 6 oz ground beef, 4 oz refried beans, 3 T salsa, 2 T balsalmic vinagrette, 34 oz water

meal 4: 2 scoops whey, 2 T peanutbutter, 16 oz water + ice (yummy!)

meal 5: apple, 5 grams creatine, 8 oz water

meal 6: 5 C lettuce, 12 oz ground beef, 6 oz refried fat free beans, 4 T salsa, 1 oz shredded chedder, 34 oz water

meal 7: 1 fat free/sugar free frozen chocolate pudding pop (Kim makes these and they are really good), 16 oz water

Weight morning above was 218, this morning was 216. Can’t wait to see what Friday brings.

Butterfinger! I’ve found a great way to help out my chocolate protein powder. Blend 2 scoops with 2 Tbs natty peanut butter, water and ice. It’s yummy! Nice and frothy at the top, fairly thick in the body, more filling and settling to the stomach overall. 180 calories extra, but mostly protein and fat, so no biggie.

yum.

Cardio was 30 minutes of walking. Also had n.e.p.a. of about 1.5 hours of speed cleaning in prep for the birthday party. We had sixteen people plus ourselves over after worship yesterday for Evan’s 1st b-day. Great time was had by all. Kim (my wife) and I both had to laugh at the end of the night because, even though we created a double-layered Mickey Mouse cake made of 3 double-layered 12 inch rounds of funfetti cake and iced with cream cheese frosting and cookie crumbs, neither of us had a BITE of cake. Furthermore, we got all of the cake out of the house by the end of the party! That’s 5 cakes in the last 3 weeks and each of us have had a grand sum total of 1 slice per person.

I did hit the fat and protein calories harder than normal today though. Intentional, actually. I want to see if it was "too much" or if it will help with my recovery time and metabolism. We’ll see.

What I ate:

meal 1: 1 yolk, 4 whites, 34 oz water, vitamins, oils, niacin

meal 2: 2 chicken breasts, 2 chicken legs, 1 thigh, 1/2 C baked beans, 1 C coleslaw, 34 oz water

meal 3: 2/3 C ground beef, 1/3 C refried beans, 2 C lettuce, 1 T lite sour cream, 3 T salsa, 34 oz water

meal 4: 1 C lettuce, 1 C ground beef, 1/2 C refried beans, 1 T lite sour cream, 3 T salsa, 34 oz water

meal 5: 1 chicken leg, 1 thigh, 1 wing, 34 oz water

Beginning of the day above I was at 216, this morning (morning after above) 218. Neither count, as I only count friday weigh-ins. But, I do feel more rested today and my  legs arn’t nearly as tired. We’ll see come friday if I’ve burned anymore bodyfat or built anymore muscle, or if I’ve just eaten more

I got out the ole’ trusty step this morning and churned out 30 minutes after a warmup. Had a busy day and was STARVING in the afternoon. I think I need to get some different protein powder. I did break the 216.5 barrier though!

We’re having a family-and-friends birthday party today for my youngest, as we were away for his b-day last week. Should be ok diet wise.

What I ate:

meal 1: 1 yolk, 4 whites, 34 oz water, vitamins, niacin, oils

meal 2: 2 scoops whey, 16 oz water, 1 T flax seed, 1 apple

meal 3: 1 tendergrill chicken sandwich w/o mayo from Burgerking, 1 grilled chicken garden salad, 34 oz water

meal 5: 1 apple, 15 oz water

meal 6: approx 6 oz ground beef, 3 cups lettuce, 2 T lite sour cream, 3 T salsa, 1 T chedder, water

meal 7: 1 bag popcorn, water

weighed 216.5 on day above, 216 this morning (day after)

Just walked today for an hour or so. I did get a great deal on pure creatine (sale price @ wal-mart: $5 for 80 servings).

Today I’ve got a memorial service and regular worship following that in the evening.

What I ate:

meal 1: apple, vitamins, oils, niacin

meal 2: 2 scoops whey+ 10 oz water, 68 oz water,

meal 3: 2 T peanutbutter, 1 tortilla, 34 oz water

meal 4: 1 foot-long subway roasted chicken breast sub on wheat. All of the veggies, no mayo or cheese,

meal 5: 16 oz chicken, 34 oz water

meal 6: 1 bag popcorn, 34 oz water

meal 7: 1 small apple, 3 T peanutbutter

216.5 and holding…

Deadlifts, tire flips, stone carry, sled sprints, and smuckers (reverse sled drags that turn your legs to "jelly"), bent barbell rows, and dumbell shrugs. I’m tired, but in a good way. Whenever my legs ache I look at/think about my 1 year old who began to walk this week. He’s so excited to get anywhere, and I know that his little feet and legs must be burning with the effort, but he’s grinning and toddling along.

I will grin.

I will toddle along.

I will enjoy the pain because it means that I am that much closer to my goals of 20% bf, a lower body weight (210 is the new goal), and a higher total for my 3 lifts.

Today is cardio-only day. However, I might work in some more bench work. I’m hoping that the rain holds off so that I can take an afternoon hike with my family.

What I ate:

Meal 1: 1 yolk and 3 whites, 34 oz water, vitamins and oils, niacin, 1 T parmasean, hot sauce

meal 2: 2 scoops whey, 34 oz water

meal 3: 1/2 C oats, 1/2 apple, 2 Tbs flax seeds, 2 T cinnamon, 34 oz water

meal 4: 2 scoops whey, 1 tsp flax seed, 20 oz water

meal 5: 1 C apple juice, 1 C water, 5 grams creatine, 34 oz water

meal 6: 16 oz potroast (slow cooked in crock pot for 6 hrs on high with onion soup mix, 5 cloves garlic, and 1 cup water),

meal 7: failed hot chocolate: 2scoops chocolate whey, water. Blek. I had maybe 1/3 C

meal 8: 1 Tbs peanutbutter, 1 bag popcorn, 34 oz water

   ** I felt quezy after the hot chocolate and peanutbutter/popcorn, I’ll not try anything that rich at the end of the night again for awhile. Not sure if it was the whey or the peanutbutter.

217.5 on day above, 216.5 today and 22.2%. New pics on my progress on the site. Still a ways to go, but I’m moving!

I thought that my chocolate whey tasted great when it was warm, alot like hot chocolate. So after supper tonight I put 2 scoops into a mug and added just-below-boiling water and stirred. It was horrible. most of the powder swelled up and took on a gelatin-like consistancy, covering the top of the mug. So…I strained it off (I want my protein dangit) and then tried the clarified version. yuuuuuuuuuuuuck.

I’ll eat/drink anything that will help me. But that…that went down the drain. I guess that I’ll stick to the warm water.

I’m off to brush my tongue now.

    My legs are still sore! Yeah!!Monday really got me. However, I’ve been using heat and massage to try and improve the blood flow and speed up the healing a bit for today’s D.L.’s

   yesterday was a no-lift day, so instead, Ian and I took a walk to see the train down at the bottom of the hill. Rather, I should say that I took a walk and Ian took a ride. Before we were even 20 feet from the bottom of the driveway Ian wanted a ride on my shoulders. He’s been running his little toushie off at school in the mornings, so I thought "sure buddy". 45 minutes later I put down my 45 lb child back at the house. We did have a great walk though. We walked out of our neighborhood and down "the hill" to the local police station. Neat place actually, as it has a childrens dance studio and cheerleading school attached to the building, as well as being across the street from a PennD.O.T. storage yard where they keep all sorts of cool trucks, blinking road signs, rocks, lights and what-not. We went just past the barracks to the rail-road tracks (about 40 yards from the west branch a river that runs through our little town). After looking at all of the cool stuff we walked back up the hill and home. All in all it was great time with my son AND a good walk.

     Today is cardio (of course) Deadlifts, tireflips, stone carry, sled drag, sled sprints, shrugs, barbell rows, and 5 minute drills. Wish me luck.

Oh, also found out that my youngest trainee (12 yrs old) won’t be comming up anymore. He felt that he was holding back his brother and the rest of us. I shed a tear and talked to his family, but it turns out that he’ll still be lifting, and with his father as a training partner no less! I could only wish that more kids would make that decision. I wish him well. Also, later that day I had a call from a lady from the church whom I used to lift with at my old gym (before kids) who can no longer make it there before it closes on account of her new job! She asked if she could come train with me up at the house! Rachael is a GREAT lady, certified massage therapist with 2 national PL records, and sings with her mother in the church contemporary choir. I can’t wait to see how her lifts have progressed. Hopefully she starts today @ 5:30.

What I ate:

meal 1: 1 yolk 3 whites, 1 tbs flax, 1 oz chedder, 34 oz water, 12 oz coffee, vitamins, oils, niacin

meal 2: 2 C salad, 2 T balsalmic vinagrette, 34 oz water

meal 3: 2 scoops whey, 1 tbs flax seed, 34 oz water

meal 4: 16 oz chicken, 3 Tbs balsalmic vinegar, 1 T parmasean, 1 can green beans, 1/2 Can peas, 2 C lettuce, 34 oz water

meal 5: 2 bags popcorn, 4 T parmasean cheese, 34 oz water

I really need to watch the cheese and popcorn, as well as get more protein earlier in the day.

216.5 for the day above, 217.5 this morning. Natural for Thursdays.

Today was short and heavy for cardio, long for lifting, and good for diet. I only did 5 minute drills after the workout. Lifting was bench, closegrips, tricep pushdowns, lat pulldowns, and dumbbell rows. I did make it to the store and bought two "tuff balls": mini-tennis balls used as pet toys that I will be using for massage. Great articles on t-nation.com on this. We’ll see if they help speed recovery.

Extra: I discovered that if i use hot water for my protien shake that it tastes ALOT like hot chocolate!! Will definitely be going this route more.

What I ate:

meal 1: 1 yolk and 3 whites, 34 oz water, vitamins and oils,

meal 2: 2 scoops whey, 10 oz water

meal 3: 2 C lettuce, 1 T basalmic Vinagrette, 1/2 C ground beef, 1/2 C refried beans, 1/2 Tbs low fat sour cream

meal 4: 2 scoops whey, 1 tsp creatine, 1 tsp flax seed

meal 5: 16 oz chicken, 1/4 C taco seasoning and 1 C water, 1 onion, 1 green pepper, 3 cloves garlic, 1 Tbs low fat sour cream, 1/4 C refried fat free beans, 34 oz water

meal 6: 1 bag popcorn

216.5 and 216.5 again. Have to up the cardio today to see what happens.