Workouts

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61

12/8/2004
Warmed up and ankle felt fine, so I ran, although I didn’t feel it, and my running proved it. While I felt very relaxed and smooth, I felt super slow and it didn’t take a long time for me to stop, indicating that I wasn’t really running fast. Plus the ankle twinged a bit, so I did no plyo or leg work.

2x120(split run, 40m with walk back recovery and fly in the second two, 12 min between)
Frog Stand-1 min total, took a lot more sets than normal, sprinting?
Pull ups-1x6, 2x5(hard as hell)

Need more rest and recovery

  1. Two scrambled eggs, 3 strips turkey bacon, on 8 grain bread
  2. Orange Juice
  3. Carrot Sticks
  4. Bannana
  5. Bannana Nut Mufin
  6. Apple
  7. Tuna on eight grain bread(will probably end eating here, maybe some fruit or veggie later as dessert hah)
  8. Small bowl of honey nut oats, it makes me feel full
  9. Can of tuna on I dont know how many triscuits(Happy kras?!)
  10. Did so well had a small treat(1/2 cup ice cream, 160 cal)
62

12/9/2004
Weird day, so didn’t get to sleep in so I feel a bit wiped. Alright workout, I determined I was hitting these recovery workouts too hard to be good for the next day, so I toned down the intensity.

Jump Rope-2x10@30 on 30 off(1.5 min between sets after near burnout push ups, 45 sec abs, and pull ups)

  1. Bowl of Cheerios
  2. Orange Juice
  3. Two packets oatmeal
  4. 5 slices of turkey and 1 slice of swiss cheese on whole grain bread
  5. Apple
  6. Small Bowl of Cornflakes
63

12/10/2004
Not bad today, eating is soooo gooooodddd. Although my ankle hurts quite a bit so nothing with my lower body.

Frog Stand-Total of 1 min(1x28 sec, 1x12 sec, 1x20sec)
Pull Ups-1x7, 1x6, 1x5

  1. Two packets oatmeal
  2. Pretzel
  3. Small cup of rice
  4. Apple
  5. Bannana
  6. Big ass turkey and pastromi sandwich with slice of cheese, tomato and rye
  7. Two carrots
  8. A lot of baked chicken breast
  9. Two donut holes, 2 mini oreos(about 100 calories)
    :slight_smile:
64

Where is the protein? What happened to your ankle? Do you have a pool near by that you can do your tempo running in?

65

Nope, not and indoor one and all the outdoor ones are closed. It just hurts a bit, I am just being very cautionary about it, as told by Kras. I hurt it doing pistols(I went down too fast). Eh the protein is coming, I tend to have a very high amount after I workout, like the sandwich I just had and I’ll end up eating a bunch of chicken later.

66

12/11/2004
No workout yet.

  1. Two packets of oatmeal
  2. Chinese food(not too bad, a bunch of white meat, mixed with rice and vegitable, and some big pieces of broccoli)
  3. 3 small pieces of fudge
  4. Apple
  5. Bout a cups worth of walnuts
  6. Carrots
  7. Turkey sandwich, 5 slices of turkey, 1 slice of swiss cheese

Jump Rope-2x10@30 on 30 off(burnout push ups after sets, 45sec isometric abs, a few pull ups)

67

12/12/2004
Jus did a small thing to get my blood flowing, up my metabolism, etc…haha

Jump Rope-1x10@30 on 30 off

  1. Two Packets Oatmeal
  2. Small bowl of cereal, multivitamin
  3. Bannana
  4. Cup of walnuts
  5. Two tiny slices of pizza, doesnt equal even one normal slice
  6. Two pieces of rye, 5 slices turkey, slice of swiss, tomato
  7. Chicken Breast
  8. Some mashed potato’s
  9. Two carrots
68

12/13/2004
No leg strength or plyo’s, figured with my knee and ankle, I shouldn’t push it.

  1. 1x4, 1x3@40m(1st set from standing starts, these are my weakness, but got faster with each rep, then the 2nd set from down start, was flying agains the wind :smiley: )

  2. Frog Stand-1 min total(1 set of 24, 1 set of 23, i set of 13)

  3. Pull Ups-1x8, 1x7, 1x6(these are the bane of my existance, outside of a certain girls bickering haha)

  4. Bagel with creamcheese

  5. Apple

  6. Small Cup of rice

  7. Orange Juice

  8. Two Packets Oatmeal

  9. Bannana

  10. Small bowl of cheerios

  11. Two slices of rye, low fat yellow cheese, tomato, and 5 slices of extra lean ham, multivitamin

my diet is perfect today

69

12/14/2004

Jump Rope-2x10, 1x5@30 on 30 off(push ups, isometric abs, and pull ups between sets, 1.5 min between sets)

  1. Bagel with creamchesse
  2. Carrot Sticks
  3. Like 1/3 cup of corn
  4. Orange Juice
  5. Two Packets of Oatmeal
  6. Cup of walnuts
  7. Bannana and multivitamin
  8. 6oz extra lean pork tenderloin with a cup of brown rice
  9. Small bowl of cereal(Since I am supposedly way under calorie wise, and it will make me tired, and blah blah blah :p)

And i am done eating

70

12/16/2004
No workout, huurrrtttiinnnn. Good diet.

  1. Bagel with creamcheese
  2. Orange juice
  3. Apple
  4. Small cup of corn
  5. Two packets of oatmeal
  6. Two Carrots
  7. Two small plates of chicken mixed with brown rice and peas
  8. Regular sized bowl of branflakes
71

12/16/2004
Had a cheat meal today, it has been a while. This felt easy and I could have done another set, but wanted to take it easy on my oh so tender knee and fragile ankle

Jump Rope-2x10@30 on 30 off(push ups, abs inbetween, then 1.5 min rest)

  1. Bagel with creamcheese
  2. Apple
  3. Small cup of corn
  4. Five Guys cheeseburger with tomato and onions
  5. Two Packets of Oatmeal
  6. Bannana
  7. Regular portion of chicken, rice, scrambled egg, and peas mixed
  8. Forgot my carrots haha

DONE

72

12/17/2004

  1. Two pieces of toast, two scrambled eggs, turkey two pieces of bacon
  2. Half a power bar
  3. Small cup of rice
  4. 8 california spring rolls(sushi)
  5. Two Carrots
  6. A few chicken chunks mixed with vegitable sauce and a cup of healthy rice
  7. Two packets oatmeal
  8. A couple bites of peanut brittle(very very small ones)
73

12/18/2004
Startin the day off right haha. Hit 229 on the scale, so I am down 12-14lbs.

  1. Two packets oatmeal
  2. Half cup of walnuts
  3. Cup of “healthy” rice, chicken chunks w/ veggie sauce mixed in
  4. Bannana
  5. Two Carrots
  6. Six ounces smoked brisket
  7. Baked potato(skin and all)
  8. Half Cup of ice cream
  9. Cheated pretty badly at silver diner, no worries, burn off tomm
74

12/19/2004
Didn’t jump rope, did the “card game”. Basically I picked three bodyweight exercises(squats, push ups, and leg lifts). So basically I pick a card, do that many reps, next card next exercise, etc through the whole deck.

4 sets to get through deck(1 min between sets)

  1. Two packets of oatmeal
  2. Bowl of “healthy” rice and some london broil chunks
  3. Bannana
  4. Apple
  5. Two Carrots
  6. Small bowl of bran flakes
  7. 1/2 cup of icecream
  8. Bowl of “healthy” rice and some london broil chunks
75

12/20/2004
Grr I have been so bad on my diet the last couple days, damnit I had a pretzel today! Decided to start bringing a lean meat sandwich to school for lunch, this will control hunger and spread my calories out more. As well I remember when I first got skinny I was riding my bike all the time, so I am thinking my body responds very well to cardio? Of course I am not trying to get back to that(5’9" 135, geez) but 180 would be nice and I see it being possible by summertime. I think I’ll do what I do then jump rope for a while after as it’s too cold to ride mayn.

  1. 1/2 Deck Card Game

  2. A bunch of jump roping, around 20 min

  3. Bowl of cheerios

  4. Orange Juice and multivitamin

  5. Little cup of corn

  6. Soft pretzel

  7. Bannana

  8. Two slices rye, 5 slices turkey, 1 slice swiss cheese

  9. Apple

  10. 1/3 cup of walnuts

  11. Bowl of chicken sausage and pasta w/ tomato sauce

  12. Two Packets of oatmeal

Here’s how I want my diet to go.

  1. Oatmeal and or small bowl of cereal
  2. Lean Meat Sandwich and fruit or veggie
  3. Fruit or veggie
  4. Some kind of nuts
  5. Lean meat and carb’s for dinner(as my metabolism is up since I have already worked out)
76

12/21/2004
Now workout today. Tomm I am going to MI, time to live on Red Bull and Slim Fast haha.

  1. Two packets oatmeal and multivitamin
  2. Orange juice
  3. Two slices rye, 3 slices turkey, 1 slice swiss cheese
  4. Bannana
  5. Two Carrots
  6. Apple
  7. Small bowl of cheerios
  8. Bowl of chicken sausage chunks with tomato sauce
77

…

78

eh, been hanging round a lot, eating well, my leaning up process is actually going quite well. I take in about 2000-2200 calories a day, with exercise equals out to around 1800-2000, so not to bad. Been working out like a gymnast lately, I like it, its fun and challenging. I’ll write what I did today and yesterday(yesterdays is more what I do on a daily basis, today my shoulder kinda hurt so i backed off).

Yesterday

  1. Frog Stand-2 sets(1x40sec, 1x20sec)
  2. Dips on unstable bars-5x3 bw plus 40lbs, 30 sec between sets
  3. Pull Ups-5x3 with 20lbs, 30 sec between sets
  4. Pistols-3x5 with 1 min between sets
  5. My own little flye thing with ropes, kind of like a maltese?-5x3with 50lbs on machine, 30 sec rest
  6. Scarecrows-5x3@40lbs, 30 sec rest
  7. Straight Arm, Arms out to the side, lat pull downs-5x3@50lbs, 30 sec rest
  8. L-sit hold-1x32sec, 1x28 sec
  9. Pull Up Hold-1 min total

Today
Circuit these three, 30 sec rest, repeat

  1. Dips on unstable bars-1x12, 1x10, 1x8
  2. Pull Ups-1x7, 1x5, 1x3
  3. Pistols-3x5
  4. Maltese thing-3x5@40, 30 sec rest
  5. Scarecrows-3x5@30, 30 sec rest
  6. Straigh Arm, Arms out to side, lat pull downs-3x5@40lbs, 30 sec rest

Quick and fun, whole workouts take around an hour after I warm up with jogging and bodyweight stuff.

79

2/13/2005
Under 220(219 haha), yay, took a day off today, I think I went 7 straight working out. I guess heres what I did yesterday. I have also been experimenting with a kind of slow building GPP warm up, its a pyramid of bodyweight exercises, currently I go up to six with body weight squats, Push ups, and leg lifts, I think it’s working well.

2/11/2005
10 bw squats, 7 push ups, 3 neutral grip pull ups every min for 10 min(so its like 11 sets, you get to rest whatever time is left in the minute)

2/12/2005

  1. Dips-3x5@BW+40lbs(need to make heavier, I took 30 sec rest and it was still easy).
  2. Neutral Grip Pull Ups-2x5, 1x3, 1x2 @BW+20lbs
  3. Full Depth Squat Jump-3x4@BW+40lbs
  4. Layed back on incline sit up bench with 50lbs on my chest-2 sets-2.5 min total
80

Took yesterday off, what a wrong decision. Played a bunch of basketball in PE today, so I was a little tired. Decided to do this workout since my left shoulder felt a little tweaky. And finally found a way to do glute ham raises at home so will be starting to do those, the added hamstring power will be nice. I dont understand my pull ups, I can do two sets of 5 with 20 lbs on me, but can only manage 3 sets of 5 without the 20lbs! Ill figure something out…

Circuit-rest 30 sec between

  1. Dips-16, 10, 9
  2. Pull Ups Neutral Grip-5, 5, 5
  3. 10 bodyweight squats
  4. 30 sec hollow position