alek’s log

[alek]

Yeah. We had to put our 2 year old in daycare this year. She was sick from September to about February. Kid germs suck.

We're lucky enough that we don't have to put ours in daycare. I'm going crazy just with these few incidents of sickness--a colleague recently told me their pediatrician says to expect 6 to 9 viruses a year if your kid is in daycare.

[augeleven]

yeah we got away with it until this year. the four year old did ok but the 2 year old got the double ebola SARS.

[alek]

Training
Hypertrophy Squat
295x5x4
295x4x5

Hypertrophy Bench
160x5x4
160x4x5

Hypertrophy Deadlift
315x3x6

Food
Breakfast: 40g
Sausage, eggs, toast
Coffee

Lunch: 40g
2xPB&J
Protein shake

Dinner: 40g
Ham
Sweet Potato
Salad

Late Snack: 45g
Protein Shake

GASP: 165g

Umbilicus: 38.5"

[alek]

Food
Breakfast: 50g
Protein Smoothie minus the berries

Lunch: 40g
Chicken nuggets with catsup
Apple slices
some Cheez-its

So true...


Dinner: 55g
Honey-Garlic Chicken
Rice
Goldfish crackers
The chicken was okay, but it would have been a lot better had it been marinated in the sauce and then grilled.

GASP: 145g

[Allentown]

Yeah. We had to put our 2 year old in daycare this year. She was sick from September to about February. Kid germs suck.

We're lucky enough that we don't have to put ours in daycare. I'm going crazy just with these few incidents of sickness--a colleague recently told me their pediatrician says to expect 6 to 9 viruses a year if your kid is in daycare.

We go on 2-3 week cycles. 3 days of good health, followed by 2-3 weeks of coughing, snotty noses, probably ear infections even after tubes. Spreads to everyone else in the house 100% of the time. It's been like this for 7 months. I can't wait until ours is old enough to know basic germ theory and starts bringing fewer germs home. Only 6 more years to go!

[alek]

Yeah. We had to put our 2 year old in daycare this year. She was sick from September to about February. Kid germs suck.

We're lucky enough that we don't have to put ours in daycare. I'm going crazy just with these few incidents of sickness--a colleague recently told me their pediatrician says to expect 6 to 9 viruses a year if your kid is in daycare.

We go on 2-3 week cycles. 3 days of good health, followed by 2-3 weeks of coughing, snotty noses, probably ear infections even after tubes. Spreads to everyone else in the house 100% of the time. It's been like this for 7 months. I can't wait until ours is old enough to know basic germ theory and starts bringing fewer germs home. Only 6 more years to go!

That's hard for me to process, but we've had four sicknesses already this year. I guess we were very lucky for the first 2.5 years as she was almost never sick.

[alek]

Training
Power Squat
297.5x2
317.5x2
337.5x2
357.5x1x2
377.5x1
I was rather DOMSy this morning.

Power Bench
157.5x2
167.5x2
180x2
190x1x2
205x1

Power Deadlift
285x2
305x2
325x2
345x1x2
365x1
All double overhand.

Food
Breakfast: 50g
Protein Smoothie

Snack: 28g
2 Oatmega Protein bars
2 Belvita Biscuit packs
Coffee - So I'm not the best about cleaning about my coffee thermos when I get home from work. There was chewy crud in my coffee today, and I thought it was crumbs from the Belvita biscuits since I dip them in my coffee. Nope. I rinse out my thermos today and there's a bunch of crud that comes out. Yay. And yes, I put milk in my thermos, but I promised the wife I won't do that anymore...

Lunch: 40g
Chicken and vegetable soup
Milk
2 oatmeal raisin cookies.
Crudless coffee

Snack: 0g
Green Juice - 2 granny smith apples, 1 cucumber, ~5 celery stalks, 1 bunch kale (I like lucinto kale), half a lemon, and some ginger juiced in a juicer. Got this recipe from the film "Fat, Sick, and Nearly Dead".
I drank a lot of this before I started training. It's good for getting in your greens if you hate eating them. My blood work at the time was amazing.

Dinner: 60g
Chick fil a - 2 grilled chicken sandwiches
Waffle fries
And who knows what my blood work looks like now... I'm going to get it checked again this summer.

GASP: 178g

[alek]

Cardio
Ran 2 miles in 20:00
Felt DOMSy at the start and pukey/poopy at the end.

Food
Breakfast: 50g
Protein smoothie
Coffee

Lunch: 40g
Chicken Salad
Bread
Cheez-its
Green Juice

Dinner:70g
Honey-Garlic Chicken leftovers
Rice and some green beans
Chocolate milk

Snack: 50g
Protein Shake

GASP: 210g

[alek]

Training
Strength Squat
335x3x4

Strength Bench
182.5x3x4

Strength Deadlift
335x3x4

I think that it may be time for a deload or other fatigue dissipation protocol for squats. I notice that I'm coming up onto my toes a lot more than normal. I haven't tested any 1rm's since starting a somewhat Montana Method, and it may be time to do so. If I can test and deload a bit, then I may have time to do another block of training before the online meet. I mean, someone's got to win the booby prize, amirite??

Food
Breakfast: 50g
Protein smoothie

Snack: 28g
2 Oatmega Protein Bars
Coffee
Coffee
Coffee

Lunch: 60g
Chicken breast
Cheez-its
Green beans

Dinner: 40g
Chicken and cheese ravioli with meat sauce
broccoli
chocolate milk

GASP: 178g

[alek]

AMBW - Stolen from augeleven's log
205 lbs
I guess I am losing weight very slowly. Avoiding excessive amounts of fat in my diet is definitely helping my body composition, too. And I'm sure that running is helping as well--don't tell my wife I said that.

Cardio
I ran 2 miles in 17:59.

Food
Breakfast: 50g
Protein Smoothie
Coffee

Lunch: 65g
Chicken vegetable soup with extra chicken breast
Cheez-its
Chocolate Milk
Coffee

Dinner: 50g
Homemade burritos

GASP: 165g

[augeleven]

AMBW - Stolen from augeleven's log
205 lbs
I guess I am losing weight very slowly. Avoiding excessive amounts of fat in my diet is definitely helping my body composition, too. And I'm sure that running is helping as well--don't tell my wife I said that.

I stole it from somebody, maybe skillin over in Egypt, I can't remember. Speaking of stealing, I like how you are logging your food. Do you find that when you log you are more compliant?

[alek]

AMBW - Stolen from augeleven's log
205 lbs
I guess I am losing weight very slowly. Avoiding excessive amounts of fat in my diet is definitely helping my body composition, too. And I'm sure that running is helping as well--don't tell my wife I said that.

I stole it from somebody, maybe skillin over in Egypt, I can't remember. Speaking of stealing, I like how you are logging your food. Do you find that when you log you are more compliant?

I think it's a big help in general if I remember to do it. I've tried to do it several times over the years, but I've never really been successful at it for more a couple weeks.

Logging here seems to work well for me, partly because I'm already keeping a lifting/running log and also because it's "public" in that if I quit doing it, others will see what a quitter I am.

I certainly think a lot more about what I'm going to eat at mealtime--gotta get that protein in. I don't meal-plan like you see folks on YouTube do it, but I think ahead more now, too. I also don't weigh food or measure it out except for trying to determine how much meat/milk/whey/etc. I'm eating at a meal. I'm trying to keep the fat calories low, but not "low-fat diet" low. I'm also trying to eat more fiber in general and get some more green vegetables.

Overall, I'm glad that I'm doing it, and I can already see a difference in the mirror. I've also tightened my lifting belt another hole recently.

[alek]

Food
Breakfast: 30g
Chick fil a chicken biscuit, chicken burrito, hashbrowns
Coffee

Lunch: 58g
Protein Smoothie
Chocolate Milk
Cheez-its

Dinner: 60g
Spaghetti with meat and mushroom sauce

GASP: 148g

[alek]

Training
Hypertrophy Squat
295x5x4
295x4x5

Hypertrophy Bench
160x5x4
160x4x5

Hypertrophy Deadlift
315x3x7

This is essentially the same workout as last H day. I went to the Y instead of my usual gym, so I didn't have my microplates to add 2.5lb to the total. I made up for it by doing another set of deadlifts. I've got some Pioneer leather wrist straps coming sometime this week. I hurt my right thumb doing deadlifts a while back, and it's bothersome enough to affect my training. We'll see what the straps can do for me.

Food
Breakfast: 50g
Protein Smoothie

Lunch: 55g
Honey Garlic Chicken
Chicken Vegetable Soup
Rice

Dinner: 45g
Lasagna

Snack: 33g
Protein shake with water instead of milk
Cheez-its

GASP: 183g

Umbilicus
38.5"

[alek]

AMBW
206.4 lbs

Food
Breakfast: 33g
2 Belvita biscuit packets
Protein shake with water

Lunch: 45g
Fish & Tots
Ketchup

Dinner: 70g
Chicken picata with rice
Green Beans

Snack: 0g
Cheez-its

GASP: 148g

Kids
Now my 4 month old is sick--full of snot, but no fever. The 2 year old is pretty much over it, so hopefully the baby can get rid of it in less than a week.

[alek]

Training
Power Squat
300x2
320x2
340x2
360x1x2
380x1

Power Bench
160x2
170x2
182.5x2
192.5x1x2
207.5x1

Power Deadlift
287.5x2
307.5x2
I had to cut the workout early this morning. I used straps for all reps on deadlift today; I got the natural leather ones from Pioneer, and they need to be broken in. I'll use them everytime for a while, but I'll always use them on hypertrophy days.

I should also go ahead and do some testing and then do a deload. I've got a number of small aches and pains that I should let heal. But I'm a big, dumb man.

Food
Breakfast: 50g
Breakfast Smoothie with berries

Snack: 28g
2 Oatmega protein bars
2 Belvita biscuit packets

Lunch: 32g
Chicken sausage with rice
Apple
OJ

Snack: 0g
Cheez-its

Dinner: 50g
NY strip steak
Potatoes and green beans

Snack: 45g
Protein Shake

GASP: 205g

[alek]

AMBW
206.4

Food
Breakfast: 33g
Banana
2 Belvita biscuits packets
Protein Shake
Coffee

Lunch: 65g
Tuna fish sandwiches

Dinner: 60g
Chick Fil A grilled chicken sandwiches
Waffle fries

GASP: 158g

[alek]

Training
Strength Squat
337.5x3x4

Strength Bench
185x3x4

Strength Deadlift
337.5x3x2
Again, had to cut the workout short.

Almost every morning I'm in the gym, there's a girl training a guy for what I think is a PT test for the Army. I think she used to be active duty, but she may now be one of the ROTC staff. Anyway, she's training this guy for the PT test. He's probably 18, maybe 19; I overheard him this morning say he weighs about 135 pounds, which is probably what I weighed at the time. Shut up. Thanks. So they're at the rack next to me; I'm squatting, and they're starting to do what I think are Yates rows--silghtly bent over, supinated grip, pull up the thighs to the belly. Whatever that's called. So he finishes a set, and looks at the girl to say, "I felt those in my biceps that time." She says something like, "Oh! Well really focus on squeezing your upper back on every rep, but it's okay that you feel it there, too."

Food
Breakfast: 50g
Protein Smoothie with berries

Snack: 28g
2 Oatmega protein bars

Lunch: 33g
2 Belvita biscuit packets
Protein Shake

Snack: 0g
Cheez-its
Green beans

Dinner: 60g
Homemade Burritos

GASP: 171g

PMBW
206.2

[alek]

Food
Breakfast: 50g
Protein smoothie with berries

Lunch: 50g
NY strip steak
Mac and cheese
Green beans

[alek]

No training or cardio this weekend. Been busy with family, so I haven't logged the food well either. Nothing terribly different than most days--maybe fewer calories overall. I'm sure protein is also lower than I'd like. But I'll get back on the food log tomorrow. Still dissipating fatigue until Tuesday, which is when I'll test 1rm for squat and bench. Going for at least 405 and 225 respectively.