SBR Training Journal

[Ogedei]

March 15th 2006

Resistance training

2x15s w/45s rest

Bench: 115x10, 105x8, 105x8
Row: 70x15, 70x15

Front Squat: 65x5, 65x9, 65x5
Shrug: 80x15, 80x15

single leg Calf Raise: BWx15, BWx15
Wood Choppers, high low: 70x15, 70x15

notes:
Wow, although my numbers have never been impressive I felt especially weak in the gym. It's been a couple weeks since I was in there. My numbers were for the most part not correct when it came to loads vs reps, I'll have to work on that for next time. My Front squat form sucks, I have to cross my arms which I don't feel is hugely stable. I can get down to around parallel, but I feel like my knees are sticking straight out to the side.

Nutrition:

1: 3 eggs, 1 cup sunnyboy cereal(dry), 1 tbsp PB
2: 2 eggs, 1 cup peppers
3: 1 salmon fillet, 1 cup mixed veggies
4: Meatloaf (Beef and Lamb) 1/2 cup carrots, butter. 1.5 cups potatos, butter and cream
5: Chocolate cinamon roll, 1 bowl oatmeal crisp (MUST get to a grocery store!)

[Ogedei]

March 17th 2006

Resistance training

3x8s w/60s rest

Lat Pulldown: 100x8 / 100x8 / 112.5 x8
Shoulder Press: 60x8 / 60x8 / 70x8

Sumo Deadlift: 135x8 / 135x8 / 135x8
Close Grip Bench: 95x8 / 95x8 / 95x8

Swissball crunch: 25x8 / 25x8 / 25x8

notes:
Felt much better today than yesterday. Wrist still hurts, but it is mostly on overhead and bench type lifts. I had a good workout even if I am a little girly man.

Nutrition:

1: 2 eggs, 1 lf cheese slice. 2 cups oatmeal crisp, 1cup skim milk
2: 250ml chocolate milk after workout

[Ogedei]

March 17th 2006

Nutrition

1: 2 Eggs, 1slice LF cheese slice. 2 cups oatmeal crisp, 1 cup skimmilk
2: 250ml Chocolate milk
3: Chef's salad (Lettuce, tomato, cheese, 1/2 egg, ham)
4: 2 Eggs, 1 salmon fillet, 1 cup mixed veggetables
5: Second cup Green tea latte and cookie (HOLY SWEET LATTE BATMAN!)
6: Tuna sub on 6" wheat bun with all vegetables
7: banana

[Ogedei]

Weekend

March 18, 2006

Nutrition

1: 1 cup oatmeal, 2tbsp PB, 1 container yogurt
2: Tim hortons chilli, whole wheat bun
3: Noodles w/ balck bean sauce, deep fried chicken with tomato, chilli and garlic sauce
4: 1 whiskey, 1 pint dark beer
misc: 3 slices mozarella

March 19, 2006

Nutrition

1: 1 1/2 cup cherrios, 2 eggs 2 slices mozarella
2: Banana and honeydew melon
3: Blueberry, cranberry bran muffon
4: icecream sandwich, and raspberry chocolate bar
5: triple chocolate ice-cream
6: oatmeal and blueberries

Cycling

5km of cycling before quitting due to temperature

[Ogedei]

March 20, 2006

Resistance Training

5x5s 90-120s rest

Bench Press: 125x5 / 125x5 / 125x5 / 125x5 / 125 x 5
Bent over row: 100x5 / 110x5 / 110x5 / 110x5 / 110x5

Front Squat: 115x5 / 115 x5 / 115x4 / 115x2 / NA
Shrugs: 100x5 / 110x5 / 110x5 / 130x5 / NA

Calf raise: 50x5 / 50x5 / 50x5 / 50x5 / 50x5
Woodchoppers: 90x5 / 90x5 / 90x5 / 90x5 / 100x5

Nutrition

1: 2eggs, 1/2 cup ground bison. 1 cup oats, 1 tbsp PB
2: 500ml chocolate milk and 1 serving ON whey
3: 2eggs, 1/2 cup veggies. 1 cup spinach w/ dressing and 1 tbsp Sunflower seeds
4: 1 Salmon Fillet and 1 cup veggies
5: Cheese stick and peperroni stick, 1 apple
6: Oatmeal and 1 serving ON whey
7: Ginger snaps.

[twinsavsvikingsfan]

Hey Og.. you eat a ton of oatmeal! lol

[Ogedei]

I do like my oatmeal! Unfortunately I have been eating to much cookied and ice cream.

Damn it.

Og.

[Ogedei]

March 21, 2006

Swimming

Warmup
4 x25m

Workout
3x 50m Bilateral breathing
6x 25m catch-up drill
3x 25m Golf score. Stroke+Time: 20+30=50, 18+30=48, 18+29=47

Cooldown
3x25m

Total Distance: 550m

[Ogedei]

March 21, 2006

Nutrition

1: 1 Cup oatmeal+1/2 cup blueberriers. 1 Serving ON whey
Swim Workout
2: 250ml skim milk
3: 1 egg+1/2 cup mixed veggies+1/4cup ground bison
4: 1 Salmon fillet, 1 cup veggies
5: 1 serving ON whey
6: 6 servings turkey pepperoni (Pretty high in sodium, but after close to 4 hours since the last mean and a root canal, these are what I had) about 300cals
7: 1/2cup oatmeal+1tbsp PB.

[Ogedei]

March 22, 2006

Resistance Training

2 x15: 60s rest

Lat Pulldown: 87.5x15 / 87.5x15
Shoulder Press: 60x15 / 60x15

Sumo Deads: 95x11* / 95 x 15
Close grip Bench: 85x14 / 85x14

Swiss ball crunch: 10x17 / 10x17

*Probably had more in me here. Not in a mental place to do 15 deads. Used the countdown method Mahler had mentioned to nail the next set.

This workout goes by pretty fast even with warm-up lifts. I will most likely add some stretching and pre-hab stuff to the end of the routine.

[Ogedei]

March 22, 2006

Running

This is my first session with the Forerunner 301. I used the Virtual partner and put in my distance and time for my last PR. 3km at 18:23

I ran a different course this time. So in the end there was less snow, but a significant incline and decline to the course. This was the hardest 3km run yet. I pushed harder than I have before.

Previous PR: 3km @ 18m23s
Today: 3km @ 17m41s

New PR: 3km @ 17m41s

theoretical max HR: 187bpm
Avg HR: 157bpm
Average percent of max: 84%

Min Elevation: 1097m
Max Elevation: 1155m



Og.

[Ogedei]

March 22, 2006

Nutrition

1: 2 eggs + 1/2 cup ground bison. 1 cup oatmeal + 1tbsp PB
Resistance training
2: 500ml Chocolate milk
3: 2 eggs + 1/2 cup mixed veggies. 3 turkey bites
4: 1 salmon fillet + 1 cup mixed veggies
5: 1 cup spinach + 1/2 cup sprouts + 1 tbsp light dressing
6: Tim Hortons Chilli + wholewheat bun
7: 1/2 cup oatmeal + 1 tbsp PB.

[Ogedei]

March 23, 2006

Swimming: Distance 500m

Last 7 laps.

Lap 4: 1:27
Lap 5: 1:25
Lap 6: 1:29
Lap 7: 1:30
Lap 8: 1:23
Lap 9: 1:23
Lap 10: 1:23
Total time: 14m06s. That's a new best for me, previous was 14m10s

Pretty tired by the end of it. As always first 4 laps I feel like quitting. Arms felt like they wanted to shut down. They have been pretty DOMS heavy since Monday. Middle laps were ok, but my breathing sucked. I kicked in bi-lateral breathing as much as possible on the end laps. The added streamlining seemed to take a tonne of time off the laps.

I think I will work on my breath on the drill day and start incorporating no-breathers to increase my lung capacity and efficiency.

Supposed to get up to 5 today so hopefully I can get on the bike after work!

[Ogedei]

March 23, 2006

Cycling

Still pretty cold out there, at least right before the sun sets. Bus was of course late and that pushed my ride right up against dusk.

FIngers were pretty cold, so I made one loop of the neighborhood and pulled on in. The loop is about 6km. Essentially half uphill and half downhill.

So anyhow without further ado, the stats:

Distance: 6km
Time: 17:38

Max Theoretical HR(MTHR): 187
Avg HR: 130
Percent of max: 70%

The route with elevation graph:

[Ogedei]

March 23, 2006

Nutrition

1: 2 eggs+1/2 cup ground bison. 1 cup oatmeal+1 1/2 tbsp PB
2: 250ml Chocolate milk
3: 2 eggs+1/4 cup ground bison+1/2 cup veggies
4: 1 salmon fillet+1 cup veggies
5: 1 cup spinach+1/2 cup sprouts+1 tbsp sunflower seeds+1tbsp dressing
6: 4 turkey bites. 1 1/2 cups greenbeans+1tbsp dressing. icecream sandwhich for dessert (BAD ME!)
7: 1 3/4 cup oatmeal, 3tbsp PB.

I put this into fitday as well.
http://www.fitday.com/WebFit/PublicJ...Month=2&Day=23

Even with the ice-cream I still only hit around 3100 cals, so most days this week I have been hitting maybe 2200-2500. Infact on Root Canal day it looks like I only hit 2000 total calories. YIKES!

[Ogedei]

March 24, 2006

Resistance Training

3x8, 90s rest

Bench Press: 100x8 / 100x9 / 100x10 ^
Bent-over Row: 100x8 / 100x8 / 100x8 ^

Front Squat: 55x8 / 60x8 / 65x8 *
Shrug: 100x8 / 100x9 / 100x10 ^

Calf raise(Single leg): 45x8 / 45x8 / 45x8
Wood choppers (H-L): 80x8 / 80x8 / 80x8

*Need to keep elbows up, they are tending to sink which leads to less than ideal back form. Still I am much happier with these than I was last week.

Current Status:

Age: 33
Height: 6'5"
Weight: 213lbs
HB BMR: 66.5 + (13.75 x 96.6) + (5.003 x 118.58) - (6.775 x 33)
=1764.4324
Activity Modifier: 1.55
Total BMR is aprox: 2700cals.

[Ogedei]

March 24, 2006

Nutrition

1: 2 eggs + 1/2cup ground bison. 1 cup oatmeal + 1 1/2 tbsp PB
2: 500ml chocolate milk
3: 2 eggs + 1/2 cup bison + 1/2 cup veggies
4: 100g bison + 1 cup veggies
5: 1 serving Whey protein
6: Bourbon Street Chicken: aprox 2 cups jambalya rice, 1 cup brocolli, 1 cup green beans, 1 cup chicken in BBQ sauce.