11/23/2004
Exausted today, so no workout. As well had a problem with hunger but I think I handled it well. I stayed up way too late( I was exausted around 9, but stayed up until 11 30), and it made it worse because I couldn’t fall asleep real quick because I kept thinking about what had kept me up. Oh well, will workout hard this weekend, because of no weights. Heres what I ate.
Biscuit with eggs and turkey bacon
Milk Carton
Some cheese fries with bacon bits
Biscuit
Slice of pizza
Two small pork chops
Bannana
11/24/2004
Felt good to go today, although I wasn’t really motivated until I got started. Got a decent nights sleep and I got home early in the day because it was a half day. I almost stopped at 3 sets, because my shoulders were dead, but I was thinking fuck it, they need some work capacity and you can do some extra until you’re not a fat ass.
Jump Rope- 4x5(30 on 30 off, at end of set depletion push ups and 45 sec iso abs), 2 min between sets
11/25/2004
Yes I worked out on thanksgiving haha. Well I have my diet sorted out after an hour long seminar with Kras. Well here’s what I have eaten so far in the day, Kras do you approve?
Multi-vitamin with breaktfeast
2 packets of oatmeal
Bannana
Apple
Two Carrots
Small Boal of Honey Nut Oats w/ Skim Milk
And all bets are off for turkey dinner!!!
Workout
Warm Up
RFI-5x10 touches(first four sets were all between 5.9-6.1 and 5th was 6.44, so stopped)
Depth Jumps-3x4(felt especially very explosive and got good air time, again focused on short contact time and speed of reversal/jump)
11/26/2004
Well Im glad you approve…haha. Hopefully this will help me get lean/down to 200.
What I have eaten so far, will update at the end of the day with an edit…
Bowl of cereal(regular sized, skim milk)
Packet of Oatmeal
Apple
Stuffed Bellpepper(basically shrimp and ham inside of a bellpepper)
Turkey
Purdue Popcorn Chicken(basically chunks of white meat)
Turkey sandwich(ehhh gave in had some white bread)
Gave in and had oreo’s haha this wont happen anymore
Workout
Jump Rope-3x5(30 on 30 off, between sets push ups and 45 sec abs), 2 min between sets
Shoulders were soooooooo tired so cut it off at 3 sets, will do something tomm, I feel really fast today haha maybe its all the sleep? Plus I got a new trucker hat, yeshhhh
11/27/2004
I am getting my aviators today, hell fuckin yeh. No workout, I am not tired, just extremely unmotivated, so I feel I should just wait until tomm, it was going to be a really light one to lean up and recover anyways. Heres the diet so far.
1.Two eggs scrambled, three slices of turkey, and low fat cheese on two pieces of whole grain toast
2. stuffed bellpepper and a multivitamin
3. Regular sized bowl of honey nut oats and cheerios w/ skim milk
4. Two slices of extra lean ham(?)
5. Two packets of oatmeal
6. Bannana
7. Cheated, had a slice of pizza, I am slowly weaning myself off
8. Ugghhh cheated again, must be that I had a small dinner? Roll and reg size bowl of rice crispies and only a little skim milk because we were low.
11/28/2004
No workout today, my knee and ankle still hurt from when the back of my leg got fallen on, what the hell. Anyways I think the diet is working, thanks a lot kras, you have humbled me . Oh yes, I got my aviators heres a pic, Clemson, I know you’ll approve haha and the W I am making with my hand stands not for westside…but…for…WICKED!
Alright what I have eaten.
Packet of Oatmeal and multivitamin, calcium supplement, fish oil supplement, vitamin e supplement, vitamin b supplement, vitamin d supplement
Small bowl of bran flakes
Apple
Bannana
Pulled Pork
Chicken breast on bun with low fat cheese
Again some oreo’s, I swear starting tomm Im getting more strict!
11/29/2004
Alright day today, I had trouble falling asleep last night, thinking of “things” and just because I have had 4 straight nights of around 10 hours of sleep. Here’s my food so far, I’ll post my workout later…Here’s what I found, my body says nooooooo to limit strength things on speed days and says nooooo to speed on limit days. I don’t know, but I felt super fast and explosives with only average energy levels and 6.5 hours sleep…Oh and the RFI thing is nice but my body was like thank god he is sprinting, it feels sooo good to move fast. So I might use RFI on my strength days in the warm up?
2x2@30m frm standing start(3:45 between reps, 5min between sets)
1x2@30m frm down start(wow the first one felt super fast, 3:45 between reps)
Depth Jumps-3x4, felt aweeesssoommmeee
Two packets of oatmeal
Bagel w/ Creamcheese
Apple
Small cup of rice
Skim Milk
Bannana(which I am waiting for to get out of my stomach so i can workout)
Smoked Rib Eye Sandwich, extra lean, cut off fat I could see, on 8 grain bread, piece of low fat swiss cheese, multivitamin, calcium supplement
Cheat meal, regular size bowl of rice crispies and a slice of pizza
11/30/2004
I have to lift tomm. since I have to go to court on thursday. I am kind of tired although I got to bed earlier than normal, 10:30. Diet went well, although my mom made me a bagel again even though I asked her not to. But w/e and about late night urges, I am going to try to save a lot of my eating for after I workout. Anyways heres what I have eaten so far, will put workout later as well I am soooo sore, my hamstrings are dead and my obliques are super sore…ahhhhh.
Super short workout just to get my blood flowing because I am lifting tomm.
Jump Rope-2x5@30 on 30 off(1.5 min between sets, as well 45sec abs and push ups until hard between sets)
Bagel w/ creamcheese
Two packets of oatmeal
Like 10 carrot sticks
Carton of Skim Milk
Bannana
Apple
Bowl of Honey Nut Oats or Bran flakes and multivitamin
Two Carrots
Half a cup of lean ground meat mixed in with tomato sauce, onions, and orange peppers
Ok ok I will submit. I am going to stop lifting relatively heavy weights and head down the 3 and 5 reps road. I would like to use 3 reps for upper body exercises and 5 reps for lower body, the deadlift I would still want to keep as my main lower body exercise. I say this because the last two weeks I have been drained and very unmotivated to lift, as today. Here’s what very little I did.
Bench Press-1x1@275, 1x10@185, 1x6@225
Bent Over DB Rows-1x6@95
Two pieces of 8 grain bread with 3 pieces of turkey bacon and 2 eggs scrambled
Small orange juice carton
10 carrot sticks, small cup of steamed vegitables and skim milk
Slice of Papa Johns peperoni pizza(needed thiisss)
Regular size bowl of cheerios w/ skim milk and multivitamin
Oatmeal
Bannana
Apple
Cup of chilli
Big bowl of rice crispies(i cheated with the pizza so my body craved it)
Done eating But I did eat a little bit more(even without the cheat) at the prodding of kras
12/3/2004
Good diet so far, going to workout, although I am a bit tired. Almost had an oreo cookie ice cream sandwich, and I would have but they didnt have any…I didn’t feel like working out, but someone told me just do it, so I did.
12/4/2004
Felt wiped this morning, didn’t want to workout, but made myself do something and said ok now recover tomm and have a great workout on monday.
Jump Rope-3x5@30 on 30 off(burnout push ups and isometric abs for 45 sec after sets, 1.5 min between sets)
Bowl of Cheerios and multivitamin
Bannana
Bowl of Grapes
Two Packets of Oatmeal
4 slices of turkey and one slice of swiss cheese on hamburger bun and 3 slices of extra lean ham and slice of swiss cheese on hamburger bun
Two slices of pizza
Two chicken breasts
A few oreo’s
(in case you couldn’t tell this was my cheat day haha)
12/6/2004
Wasnt going to run, but then felt better after I warmed up.
4x40m uphill sprints(slight grade)-felt veerrryyy fast
3x4 Altitude Landings
1 min total frog stand(took three sets)
3x5 pull ups
3x5 pistols(although I crushed my ankle on the last rep of the last set!!)
Cheated bad on my diet, it was my dad’s birthday.
12/7/2004
No workout yet, feel ok, but I didn’t sleep a lot last night.
Bagel with creamcheese
Orange Juice
Cup of corn and carrot sticks
Chicken with some rice mixed in with vegitables
Bannana Nut Muffin
Pastromi, 1 slice of swiss, and two slices of tomato on 8 grain bread
(really craving) Super small piece of cake and 1/2cup icecream(360cal)
Two Hot dogs
I am done eating, I feel horribly faattttt, no morreeee, my diet will be perfect tomm, my carbs in the morning, but after that, fruits, veg, meat, eggs.
I have noticed a few things going over your workouts. First, you don’t seem to get consistently good sleep. Do you take ZMA? If not, you should cut back on the pastrami, and spend the money on ZMA (just cut back don’t totally get rid of it). If you don’t fall asleep within 20 minutes of being in your bed, get out of bed and watch TV, or read a book, but not in your room, or visit CF.com and put up a few posts. When you get tired, go back to bed and try again, but don’t associate restlessness with your bed or even your bedroom.
Second, you seem to be hit and miss with your diet. Whatever you do with your diet, don’t miss eating your post workout recovery meal whether it is a post workout drink, or one of Clemson’s recipies. You can be sketchy in other places when it comes to diet, but don’t mess around with post workout nutrition. It is VERY important.
I have a few questions:
What exactly are Altitude Landings, frog stand and pistols?
Ehh I dont know, I am just a guy who’s up late and sleeps in by nature, so the whole getting up at 6 am thing kills me. And no I don’t take ZMA, my parents won’t let me take anything besides a multi. And as you see, my diet is excellent some days, and bad others, but I am going to use more will power to keep it excellent. Altitude landing is like a high depth jump, except you just land and try to stick the landing. Frog stands are a kind of isometric move to build up the pushing muscles, I got it from a article on gymnastics, they are challenging and fun to me right now. Pistols are single legged squats, again fun and challenging
. Oh yes, I got my aviators 
heres a pic, Clemson, I know you’ll approve haha and the W I am making with my hand stands not for westside…but…for…WICKED!