(Continuation of this short-lived log http://www.mindandmuscle.net/forum/index.p...9540&st=30)

Starting a log for 2008 a la Redsky to keep me honest in the New Year.

Goals to work towards:

1. IF / ‘ice age’ Paleo diet: Haven’t been too consistent with this since Thanksgiving. The old ‘I’ll start tomorrow’ and tomorrow never comes.

2. Deadlifting: Haven’t done much of this since tweaking my back over two months ago. Gave myself the ‘all clear’ yesterday and pulled 300bs with ease. And I’m off…

3. Time management: Balance work-school-training-social life. Teaching HS chemistry from 8:00 – 3:00, then coaching track and field until 5pm. Starting on my master’s degree in January, with classes in the evening. Two years to go!

4. Recomposition: Will track extent of the recomposition with waist measurements, as it’s the only tool I have available, and the only place I have any fat. Feel best at about 175 lbs.

During my free period:

2 x 5 dips, shoulder still not up to par

Deadlifts

5 x 225
3x295
1x315
1x325
1x335

335 was not easy, not certainly not near maximal. 35lb "PR" !

3:00

6 x 20 seconds sprinting, 10 seconds walk recovery
Bit of body weight work on chin-up bar.


IF: Fasted 8:00pm last night until 1:20 today = ~17hrs
Eating window: 1:20pm - 5:45pm, 3420 cals

Friday, 12 -14-2007

IF
- fasted: 24 hrs
- refeed window: 5:00 - 6:00pm
- 2.13lb pot roast, 2 tbsp fishoil, salmon filet = 2930 cals

Workouts:
- numerous sets of chins, leg raises, and dips throughout the day
- 100 minute walk during track practice

Saturday, 12-15-2007

DL's:

5x225
3x295
1x325
1x345
1x355

Numerous sets of dips, pull-ups, and leg raises throughout the day

IF:
-eating window: 11:20am - 12:00 noon
-2.07 lb top sirloin + 4 ounces fatty hamburger = 2610 calories

Sunday, 12-16-2007

IF:
-refeed 12:45 - 1:20
-1.98 lb chuck roast + 1 tbsp cod liver oil + 4oz hamburger = 2650 calories
(chuck roast ~150g protein/lb)

~5 mile hike, slow going with the snow we have here
dips (3 sets), pull-ups (3 sets), leg raises (2 sets)

Have reached goal of 1 meal/day and fast of approximately 24 hours. Will now try to push meal back to 5:00pm. Abs are coming in very nicely; still looking for that myo-tape to get some waist:hip measurements. Not sure if I’m below maintenance calories or just losing fat from IF’s favorable partitioning.

Monday, 12-17-2007

DL'ing:

5x225
3x295
1x345
1x355
1x365 Took a grunt to lock this one out.

3 sets pf 8 - 10 dips. Shoulder feeling pretty solid by now. Need to get one of those dip belts.

IF:
-Set myself up for failure today, buying my food on the way to work and storing it in the lunch room. Ending up cracking during the lunch hour. New cannot fail plan - buy it on the way home.
-refeed: 12:20pm - 12:50 2.08 lb ribeye + 4 ounces hamburger = 2683 calories

No tabata intervals today - digging out the track for "cardio" instead. Edit: shoveled off ~200m.

What kind of carbs are you taking in, if any?

Mind posting some measurements?

What's the rest of your routine look like?

No carbs, diet is an posted. It's roughly 50/50 protein/fat, so I would guess I'm storing some sugar away via gluconeogenesis, unless IF is providing some absolutely stellar protein utilization.

Weighed in at about 164 (6 feet, 1 inch; 32 inch waist) after refeed, which is precisely were I need to be (i.e. top of 165 lb weight class). Cannot get any other measurements here at work. Pic with poor lighting posted; yeah, touch of gyno there and a killer tan, too.

Routine is pretty minimal right now; first semester teaching/coaching and feeling a bit overwhelmed. Eventually, will be doing high frequency, low volume powerlifting routine along with weighted chins/dips, ab work, and push press.

Right now, just DL every other day and body weight chins, dips, and leg raises whenever I get a spare minute. Knees and shoulder both torn up at the moment; dipping belt is in the mail.

IF:
-Made it - 28 hour fast. Felt light-headed by the end of my marathon snow shoveling session. Cals a bit higher today due to all the activity and the longer fast.
- 2.09 lb chuck roast + 1 tbsp cod liver oil + 4 tbsp butter + 300 cals from bacon = 2920 calories

Workouts:
- 40 dips, 40 hanging leg raises, 30 pull-ups
- 2 hours snow shoveling

Wednesday, 12-19-2007

Realized I can use the handles on my chin-dip station as a poor man's squat rack; will test out the knees tomorrow. EDIT: Perhaps not, quads are fried.

Found a powerlifting competition in my area on 8 March 2008. Should I hit 405 by then, I'm going.

AM workout:

DL: Maximum is very likely 375 lbs. Weak link in the chain seems to be lower back. Bring on the stiff-leg deads.

5x225
3x295
1x345
1x365
1x375

Standing shoulder press: Not too impressive, but shoulder seems good to go.

5x75
5x95
5x115
5x125
5x135

PM: ~3 mile walk

IF:
- refeed 4:30 - 5:30
- 1.71 lb strip steak + 4 ounces hamburger + 1 tbsp cod oil = 2558 calories

Thursday, 12-20-2007

Was reading through my old log here (http://www.mindandmuscle.net/forum/index.php?showtopic=29540&st=0) this afternoon while the kids take their exams. Weighed about 180 back in July - August of 2007, but was pulling only 355. (From late August through November, thought I was going to be a runner again, hence the 15 lb weight loss to the current 165.) Anyway, it's valuable as a long-term, poorly controlled, n=1 very-low carb diet study.

Adding SyntheSize at 3 scoops/day at the evening refeed.

Questioning the 1 meal/day thing. Unless I can get the workout in right before the refeed, may add some whey throughout the day. Probably time to back off a bit on the DL's as it is. I've never pretended to know what I'm doing... .

EDIT: just bodyweight work until monday.

AM Workout:
- 60 dips, 30 hanging leg raises, 15 pull-ups

PM Workout (just messing around):
- one arm Db rows: 3x5@100lbs
- standing shoulder press 2x5@135
- bent over row: 1x5@135
- shrugs, hold with 100lb DB's

IF:
- refeed 4:50 - 5:20pm
- 2.27 lb chuck roast + 1 tbsp butter + 1 tbsp cod oil = 2500 calories

Two week vacation starts tomorrow!

Simply awesome workout this afternoon (3:15):

DL:
3x135
3x225
1x315
1x365
1x405
0x425 maybe 2 inches off the ground
1x405
0x415 didn't budge

Rows with Oly bar (one end under a DB, plates on other)
5x(three plates)
5x(four plates)
3x(4 plates + 25)

Lifted at HS gym, loud music is good for a thirty pound PR I guess. Perhaps afternoon lifting makes for a more fired-up CNS as well. In any case, going to that PL'ing meet March 8th.

IF:
- Broke into the cheddar cheese at 3:30am, so not really IF'ing today. Paid the price by feeling sick to my stomach until about noon. Cheese is my dietary kryptonite.
- 1.99lb chuck roast + 1 tbsp fish oil = 2130 calories + 720 = 2850 total
- refeed 4:30 - 5:00

Well, when it rains, it pours. Went out last night and took in another 700 calories, as a rough estimate. 3570 total

12-22-2007

Barely slept a wink last night.

Need to stop kidding myself and get to work on the squats and presses.

IF:
- Last ate around midnight, so can still get 17hr fast if I hold out until 5:00 pm.
- 2.44 lb chuck roast = 2440 calories
- refeed 12:30 - 1:00

Workout:
- 30 dips, 30 hanging leg raises @8:00am
- 30 dips at 1:00pm


Crap: Went out last night, drank two 'tall ones' and was a bit tipsy. At least it was 'lite' beer. Breaks my Puritanical streak maintained since 6-11-2007. Psychologically, I really needed this though. Now: back on the wagon

Sunday, 12-23-2007

Felt fine with respect to hangover this morning.

Lats are still sore from thse barbell rows; even felt them working the dips yesterday. Will be taking a road trip to LA for the Rose Bowl from 28 December to 5 January, so I plan to overeach on training this week to allow for supercompensation during the week away. Will probably get a single session in during the trip, doing some max DL'ing at the hotel in LA, but IF should be easy to keep up. Graduate studies and work pick up Monday, January 7.

Workout:
- Runnings some errands and a nap .

IF:
- refeed 5:00 - 5:30 pm
- 2.16 lb chuck roast = 2160 calories

Monday, 12-24-2007

IF:
- Dinner with friends and family at Rosebud's of Naperville. Darn good food, but expensive.
- refeed: 1:30 - 4:30
- 1.11 lb steak delmonico + 14 oz filet in some sort of sauce + broccoli + mushroom cap = <2500 calories
- Gasp - Carbs!

Workout 8:00 AM:
- Standing shoulder press
5x75
5x125
5x125
5x135
5x135

- Squat (close stance, feet elevated 1.5 inches)
5x135
5x145
5x165

Knees felt fine. Moved the weight very easily, but was afraid to go higher, as I was racking the bar on the handles of my dip station. It's of a very cheap construction, and obviously not designed for this purpose anyway. Folks, don't try this at home.

This brings my powerlifting total to 570 (405 DL + 165 Sq + 0 B ) .

Workout Noon:
DL:
5x135
4x225
3x315
1x365
1x405
0x415

Still could not get more than an inch or two of clearance with 405. Didn't help that the weight room was totally lifeless today. Shows that previous pull was not a fluke, and that I need to work on power off the floor (box squats, etc).

Bench press:
0x135 Shoulder hurt very badly. Don't get it - can do push-ups, dips, and military press ... but not bench press.

Held a track practice at noon today. Anticipated a mutiny, but the kids didn't seem to mind

12-25-2007

IF: Not Today!
- Lindt 85% cocoa bar (525 calories, 10 g protein, 20 g CHO, 45 g fat) @ 10:00am
- Bacon, center cut 500 calories, @ 9:00 am
- Will have 1.53 lb delmonico steak at dinner (24.48 ounces = 1395.36 cals, 195.84 g Protein, 73.44 g Fat)
- 1395.36 + 525 + 500 = 2420.36 total calories

Assuming I adhere to this (i.e. just the steak for rest of the day) no real damage done. Trying to stay at about 2500 cals, as I seem to have put on some muscle via visual inspection. IF may lower maintenance; this is supported by some anecdotal evidence at bodyrecomposition.com.


Workout:
- 3 mile walk.

12-16-2007

Survived Christmas.

8:00 Cardio: 3 mile walk

Workout - noon:

Planned to work weak link on RDL's but ended up doing simulated raw competition with off-season football players. I didn't win.

Squat (close stance, feet elevated on 10lb plates):
5x135
5x155
5x175
5x185
5x195

Knees holding up fine, but won't be trying heavy singles anytime soon.

Bench press:
5x95 Just to get a # on the board; shoulder hurt bad. Seems to be the anterior deltoid.

Romanian DL:
5x135
5x225

DL:
1x315
1x365
1x405
1x415 Head nearly exploded.

Total: 415 + 195 + 95 = 705

For reference, previous all time PR's: 465, 365, 245 at ~205lbs

IF:
- 2.44 lb chuck roast = 2440 calories
- refeed : 2:30 - 3:15

12-27-2007

Workout:
-

IF
-
-

Leaving for LA and the Rose Bowl Friday morning, returning Saturday, 5 January 2008. Will probably drop to 2000 cals/day, maintain IF routine, workout when possible.

[quote name='Heavy_Lifter85' date='Dec 26 2007, 11:42 AM' post='444661'
Bench press:
5x95 Just to get a # on the board; shoulder hurt bad. Seems to be the anterior deltoid.
[/quote]

Interesting log,I may try IF in the immediate future.

Regarding ytour benching troubles,I'd just quit flat bench altogether as it will only be detrimental in the long run.

I've got RC issues in both shoulders so I don't/can't do traditional decline nor flat bench movements without excruciating pain.I've found strictly performed DB floor pressing to be a decent chest exercise that doesn't (relatively speaking) flare up shoulder pain.Much safer ROM while still hitting the targeted muscles effectively.

Actually,both of my shoulders hurt and pop incessantly,even when taking time off of lifting as I am ATM.In lieu of dropping pressing altogether though,floor pressing is as good as cough,cough handi-capable lifters can do.

Exclamation of "yeeeeaaaaayyyyy......" right here.

Thanks, Colin. I'll give that a try.

Four for the price of one today:

Saturday, 5 January 2008

Slept most of the day today, after living on provigil and driving home 31 hours straight.

Workout:
- 24 pull-ups, 30 leg raises

IF
- 1.95 lb chuck roast + 1 tbsp cod liver oil = 2070 calories
- Refeed: 3:30 – 4:00 pm

Sunday, 6 January 2007

Still feeling totally drained.

Workout:
-5 mile walk
- 22 pull-ups, 28 leg raises

IF
- refeed 2:00 – 2:30 pm
- 2.05 lb chuck toast + 1 tbsp cod liver oil + bacon
- 2050 + 120 + 280 = 2450

Monday, 7 January 2008

Graduate school classes and teaching resumed today. Still not feeling quite up to par after road trip. Will get back in the gym for a real workout tomorrow.

Workout:
- 3 mile walk
- 30 pull-ups, 25 leg raises

IF:
- refeed 4:45 – 5:00
- 2.29 lb chuck roast
- 2290 calories

Tuesday, 8 January 2008

Cutting the caffeine cold turkey in effort to promote more restful sleep. Have been using 200 mgs in No-Doz form since at least August. Felt rather tired around 1:00pm, but no headache.

Workout:
DL:
5x135
4x225
1x315
1x405
1x425
1x435

Push-ups: 25, 20

IF:
- refeed 4:45 – 5:15
- 2.37 lb chuck roast = 2370 calories

Wednesday, 9 January 2008

Lacking a bit of get-up-and-go without the caffeine, hoping it will pass. IF will be tricky on Wednesdays - can wait until class ends at 9:45 pm, or eat beforehand and risk being sleepy from the big meal.

AM Workout:
- 23 pull-ups
- 24 hanging leg raises

PM Workout

Squat (heels elevated 1 inch)
5x135
5x165
4x185
3x205
2x225

Romanian DL:
5x135
5x225
1x315

DB curls (???) w/ 45 lb DB

IF:
- 2.46 lb chuck roast = 2460 calories
- refeed 12:30 - 1:00


Total: 225 + 95 + 435 = 755

Thursday, 10 January 2008

So drowsy today. What's the t1/2 of caffeine again? Saving grace has been the early dismissal for final exams, allowing a nice nap from 2:30 - 6:00.

My four-day run in with carbs during the road trip produced some unbearable hunger pains upon return to no-carb IF. These have now subsided. Glycogen must be depleted as well, as water has been coming off like crazy. The final day of the trip I weighed in at 180, with no obvious fat gain. So, 15 lbs of water and glycogen - not too shabby.

Recomp progress:
-Carb-up and depletion seemed to have jumpstarted fat loss; veins are now visible to bottom of rib cage and from lower calf to lower abs. Abdominal fat remains...

IF
- refeed 2:00 - 2:20
- 2.07 lb chuck roast + 2 tbsp cod liver oil
- 2330 calories

Workout:
- bunch of push-ups and hanging leg raises
- jogging across the infield during track practice

Friday, 11 January 2008

Didn't feel like a zombie until late afternoon, so that's some inprovement. May be coming down with something nasty.

IF:
- refeed 1:30 - 2:00
- 2.25 lb chuck roast = 1 tbsp fish oil
- 2370 calories

Workout:

DL:
5x135
5x225
1x315
1x405
1x425 very slow
0x435 few inches off the ground

One-arm Db row
3 sets x 5 reps at 100 lbs

Farmer's walk w/ 100 lb DB's

Squats:
5x135
5x185
4x205
2x225

Feel working the squat is detracting from the DL's somewhat.

Saturday, 12 January 2008

IF:
- 2.32 lb chuck roast + 1 tbsp cod liver oil = 2440 calories
- refeed 11:30 - 12:00

Workout:
- 5 mile hike

After having to 'push through' this walk, decided enough is enough and took 25 mgs DHEA. Felt like a new man within a few hours (mental fog lifted, much less fatgiue, etc). Recent fatigue was clearly more than caffeine withdrawl or sleep debt, as suspected.

Sunday, 13 January 2008

Another 25 mgs of DHEA and I'm nearly airborne. Have regained the think-and-do compulsion, rather than the recent 'well, maybe later ... after a long nap' mindset. Clean, sustained physical energy with an added nootrophic effect - good return on a $7 investment.

IF:
- refeed 2:45 - 3:15
- 2.57 lb chuck roast = 2570 calories

At the mercy of the heavy-handed butcher today. Still, activity level was pretty high and calorie content is overestimated anyway (i.e. not quite 1000 calories per lb).

Workout:
- 39 pull-ups
- 41 hanging leg raises
- 90 push-ups
- 8,8 'Arnold' shoulder presses at 45 lbs Shoulder seems to tolerate these, as well as the push-ups.

Monday, 14 January 2008

IF:
- 2.29 lb chuck roast + tbsp cod liver oil = 2410
- refeed 5:30 - 6:10

Workout: First official day of track practice today, so workout was interrupted many times to instruct kids on proper squat form, etc. didn't write down poundages/sets/reps for the DL, oly bar row.

-DL:
got 445 about 6 inches off the floor

-one arm row:
3x5@100lbs

-hammer curls
2x5@45 lbs

-Oly bar row

Tuesday, 15 January 2008

Weighed in at 166 before the refeed - one lb too heavy.


IF:
-2.54 lb chuck roast = 2540 calories
refeed: 5:30 - 6:00

Workout:

1/2 mile run, a few 50 - 100 meter sprints

Comparison of the width of the handles on my dip station with those on the gym at school revealed a marked difference. Since the recent shoulder problems date to purchase of the home dip station, I suspected the wide configuation was the source of my troubles. What do you know, I was right.

Dips 3x8 - No pain with narrow grip

Bench Press - No pain using a narrow grip. Proceeding with caution.
5x95
5x115
5x135
5x155
3x175

Stiff-leg deadlift - Low back seems to be the weak link.
5x135
5x225
3x315
1x335
5 or 6 x 355 - as singles

Powerlifting total 435 + 175 + 225 = 835

Wednesday, 16 January 2008

Ordered my Inzer MaxDL suit this morning. Probably do some test runs with it starting in February, continung through April 12. Only other meet on the radar is in September; hopefully will have 500lb DL by then.

Have been waking up numerous times at night with calf cramps the last 2 - 3 days.

IF:
As eating between track practice and class would make me drowsy and waiting until 10:00 PM seemed too tough, decided to eat this morning. There's no lifting workout this afternoon (will do long walk instead), so no need to worry about post-workout recovery. Thank God for 24 hour grocery stores.

- refeed 6:00 - 6:30 AM
- block of sharp cheddar + 2 tbsp cod liver oil + 11 Eggland's eggs
- 1440 + 240 + 770 = 2450 calories

Workout
- 5 mile walk

Chest is sore today. That sounds rather pathetic after having benched only 175 yesterday. Shoulder OK.

For purposes of completeness, current supplements:

Carlson's cod liver oil, as noted under IF heading, with refeed
Sam's Club 500mg ester-C OR GNC multi-vitamin/mineral without iron, with refeed
SyntheSize beta, 3 - 6 scoops after refeed
Deprenyl, 5 mg, morning
Natrol DHEA, as noted (I think it was just 2 or 3 25 mg tabs)
Nutraplanet ALA, racemic, 300mg after refeed
Salada decaf Green tea, 3 cups/day; morning, noon, night

Twice weekly:
CN centrophenoxine, two '0' caps packed full
CN aniracetam, two '0' caps packed full
UN L-Huperzine, 2 caps
Nutraplanet Sulbutiamine, 600 mg

Thursday, 17 January 2008

Eating in the morning on Wednesday is not going to work. 120 mg 12-hour pseudo-fed got me through the day. I'll either a) tough it out until 10 PM or b ) eat like a normal person on Wednesdays.

Jumped on the digital scale the wrestlers use: 169.4. Home spring scale is a few lbs off. Calories are down from the very start of the log, but there have been no days in the 2100 range in a while. Might as well cut sooner rather than later; will do some calorie cycling, plenty of cod oil, and weigh in weekly.

IF:

30-some hour fasts are no fun.

- refeed 5:30 - 6:00
- 2.40 lb chuck roast + sausage link (calorie content unknown)
- 2400+

Workout: Simulated raw powerlifting competition
DL
5x135
5x225
3x315
1x405
1x435
0x445 This was SOOoo close

Squat
5x135
5x225
3x205
2x225
1x245
2x225 cop out

Bench: Close grip is money.
5x135
5x155
3x175
1x185
1x195
1x195 All easy, just watching the shoulder.

Total - 875 vs 705 on 12-26-2007

Can probably expect another easy 25 lbs between squat and bench before these stall out.

Friday, 18 January 2008

IF:
- refeed 5:15 - 5:45
- 12 Eggland's best eggs + 1.14 lbs 95/5 sirloin + 3 tbsp butter + 2 tbsp cod liver oil
- 840 + 684 + 300 + 240 = 2064 calories

Browned the sirloin, cooked the whites, and melted the butter in a skillet. Then stirred the whole mess into the uncooked yolks. This is much much higher in fat than the regular fare, which I hope will negate some of the hunger from reduced calorie intake. Macros: 181 protein, 130 fat, 0 CHO. I think I'll add some sharp cheddar next time.

Workout:
- 3.5 mile walk
- random stuff (set of dips, one-arm DB rows 2x5@100lbs, 2xfarmer's walk @ 100lbs)

Saturday, 19 January 2008

IF:

Woke up half-starved at 3:00 AM; held out until noon. Will have a more conventional fasting/feeding window today, perhaps 16/8. Need to keep the bulk of the calories late in the day to get a decent sleep.

- Noon: 1.09 lb 95/5 sirloin + 1 tbsp cod liver oil = 774 calories (774 calories, 104 g Protein, 35g fat, 0g CHO)
- 7:00 PM: over-priced half roasted chicken with broccoli = ??? calories
- 2:30 AM on 1-20-2008: sharp cheddar block = 720 calories (Cooking the books; day really starts when the sun comes up.)

Nights out always screw over the IF'er. It would have cost me upwards of $50 to get a decent refeed in. Stuck to diet 7-Up and did my best to pretend there was vodka in it. All told, I probably came in pretty close to 2100 cals.

Workout: Light, just to get the blood flowing.

- 8 pull-ups, 25 push-ups, 22 hanging leg raises, 8 Arnold presses @ 45lbs
- Plenty of NEAT

Sunday, 20 january 2008

Ah refeed ... nothing will come between me and cheesey eggs this evening. Decided an extended feeding window is not a bad thing to use on the weekend, as long as bulk of calories come late. Should help with AM workout recovery; it's difficult to stay out of the fridge when I'm around the house all day.

IF:
- Noon: 1.09 lbs 95/5 sirloin (butcher makes up for in precision what he lacks in accuracy) + tbsp cod liver oil
- 5:00 - 5:30: 12 Eggland's best eggs + 1 tbsp butter + sharp cheddar + tbsp cod liver oil
- 654 + 120 + 840 + 100 + 720 + 120 = 2554 calories, 212g protein, 169g fat

11:00 Workout:
-36 hanging leg raises, 50 push-ups, 16 pull-ups, EZ-curls (5x75, 5x85, 5x95, 3x105)

Monday, 21 January 2008

IF:

Watching a friend's place while he's on vacation, at the cost of emptying out his fridge ; will have plenty of variety in the diet this week. Have the day off, so I'll probably use the long refeed window again. EDIT: maybe not

- refeed 11:00 - 1:45
- Bacon, Chicken, cod liver oil and Swiss cheese
- 2130 calories, roughly 70% fat, 30 % protein

Workout:

Again, day off, so won't be working out at the gym. Probably just a hike and some bodyweight work; it's actually above 0 degress in the Midwest today.

- Lots of NEAT

Tuesday, 22 January 2008

Benson just jumped ahead in my undeclared 'Who can deadlift more?' competition . Got three days of rest from heavy pulling heading into today's workout.

IF:
- refeed 5:20 - 5:45
- 2 tbsp cod liver oil + 1.29 lb chicken breast + 2 tbsp butter + 12 oz 70/30 beef
- 270 + 566 + 200 + 1080 = 2116 calories (191g protein, 150g fat, 0 g CHO)

EDIT: Finally caved in and took down a block of sharp cheddar: 880 calories, 56g protein, 72g fat. This wasn't the fleeting hunger of fasting or the 'Not hungry, I just feel like eating' business that happens once in a while in the evening, but very intense, lasting hunger pains. Tried my old stand-by of creaing a stomach ache with 10 scoops of dry SyntheSize powder, but it didn't turn the trick. On hand hand I really needed these calories; on the other, I am supposed to be cutting weight. Still plenty of time until April 12 though.

Workout:
DL:
3x135
3x225
1x315
1x405
1x445
0x455 Got it up to knee-height.
0x455 Didn't budge.
1x405 Tough.

Push-press
2x5@135

Hammer curls
2x5@45

Bench Press:
5x135
3x185
2x205
1x215 Push press took more out of bench than I thought.

French curl:
5x60
5x80
2x90

(905)

Benefits of rest quite apparent today. Twice weekly should be fine for the big three, as long as extraneous crap is kept to a minimum. Going to switch to split squats, as this will add more to my total than // squats will help the deadlift.

Wednesday, 23 January 2008

Hardly slept a wink last night. Need to spend less time in front of this computer, especially in the evening.

IF: NOT doing IF today, as discussed previously. Going to eat the planned 2500 calories despite last night's incident.

6:15 sharp cheddar (880 calories, 56g Protein, 72g fat)
11:20 chicken breast, 1 tbsp butter
10:30 PM 1.01 lb bone-in New York Strip + 2 tbsp cod liver oil

Cals/Macros 2503, 171g protein, 186.5g fat, 0g CHO

Workout: Felt I didn't hit chest too well yesterday; triceps, however, are really sore.

Dips: 3x5@BW+25

Saw an interesting reference to nootrophics in the newest M&M article:

"You use any nootropics/neurological supps with your clients?

Depends on the clients…for most of my explosive strength and power athletes, absolutely. My favorite combo is piracetam, green tea extract, caffeine, tyrosine, choline, vitamin B6, and policosanol. This combo is designed to facilitate both CNS performance as well as CNS recovery. And my explosive athletes definitely notice a difference."

May give this a try, as there are some racetams, green tea extract, choline, and caffeine lying around here.

Great conditioning! I would be very proud in your position.

Thanks, razg.

It was getting kind of lonely in here.

Thursday, 24 January 2008

Weighed in before the refeed - 165 on the dot. As there is no way 4.4 lbs was lost with such a modest deficit (and cheating), there must be some water-weight issues. Still, I believe maintanence must be a good deal higher than 2500. In any case, will stick to 2500 for a week and see what happens.

IF:
- refeed 5:00 - 5:30
- 12 ounces of 70/30 beef + 1.99 lbs 95/5 beef + tbsp fish oil
- 2479 calories, 256g protein, 175g fat

Workout: Again, transition to a wider stance, split squat.

Squat
-5x135
-5x185
-2x225
-1x245
-1x265
-0x275

(925)

Stiff-leg deadlift: testing for max single
-3x135
-2x225
-1x315
-1x365
-1x375
-1x385
-1x405 Tough, slow

Push-press
5x135

Hammer curls
4x50
5x50

Friday, 25 January 2008

IF:
- refeed 5:30 - 6:20
- 8 Eggland's best eggs + tbsp butter + 2 tbsp codliver oil + 33.12 ounces chicken breast
- 2420 calories, 171g fat, 240g protein

Workout:
-27 hanging leg raises

Bench
5x135
4x185
2x205
1x225 Really ugly; received some help.
1x205

Dips
5xBW
5xBW+10
5xBW+25
5xBW+35
5xBW+45

Push press: 5x135

Farmer's walk: 2x w/ 100lb DB's

I'm not going to be able to train the bench in the same manner as DL and squat (i.e. at high percentage of 1RM).

Saturday, 26 January 2008

Think I'm coming down with a cold.

IF:
- refeed 12:00 - 12:30
- tbsp cod liver oil + 1.92 lb chuck roast
- 2190 calories, 102g fat, 286g protein

(reference: /lb 981.3, 37.3, 148.8)

Workout:
- 50 push-ups, BW pistols

Sunday, 27 January 2008

Yup, I'm sick. 500mg ester-C every hour

IF
- 2.55 lb chuck roast
- 2550 calories
- refeed 12:30 - 1:00

Workout
- 25 push-ups, 8 pull-ups, 10 hanging leg raises
- Neat and a nap

Is this diet something that you are tolerating temporarily health-wise for conditioning? I have to admit personally I wouldn't be that keen.

Do you mean IF or the food choices?

Rather the latter, as I feel IF could easily provide a mix of foods.

I suppose it is just personal preference and what was found to 'work.' Digestion doesn't handle grains, fruit, or vegetables very well; health seems to have improved in their absence. The current illness is the first in over six months. Performance doesn't seem to have suffered.

Fair enough - there's a lot to be said for finding what feels right. I would be interested to see how factors such as HDL/LDL respond to this diet (although fish oil clearly is a great normaliser).