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  • #16
    Weigh in - 219.5 - down 2.5lbs
    BF scale - 15.6% - up .1%, gahhh
    3 site skinfold with AccuMeasure caliper - 13.9%, this seems too low to me, did it on myself and I need to practice some more before I'm confident in the readings, my sister-in-law is going to do the 7 site test on me tommorrow so I'll see what that says.

    Diet still great took SesaGlow at meals 1, 4, & 7.

    Workout

    Full Body is back , had a great workout. I started to notice that as the weight on squats went up my depth wasn't where I'd like it to be so I'm going to park the ego and go lighter until I get the depth where I'd like it before I start increasing weight. I am also going to go narrow on leg presses for a while as I always squat wide, so my weight on that will be going way down.

    I will be lifting M-F, Sat. cardio only, Sunday - complete rest.

    I'm also considering replacing either the Standing BB Presses or Seated DB Presses with BB hang clean and presses.

    Well I was reminded why I had cut down the running, shin splints are back with a vengeance , I'll be using the elliptical for my intervals this week, and I'll see how my shins feel next week.

    4 sets 4 reps

    Squat - 225
    BB Row, supinated - 170
    Low Pulley Crossover - 140
    Standing Tri DB extension - 95
    DB Lateral Raise - 25s
    MTS HS Crunch - 85

    20 mins. 1 min. intervals on elliptical.
    Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
    Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
    Progress pics - http://bodyspace.bodybuilding.com/ElPena/

    Comment


    • #17
      Good day today, appetite was good, diet went well although my little salmon & tuna chile relleno experiment didn't go so well, I ate it all anyways .

      Refeed day, took SesaGlow with meals 1, 4, & 7, wasn't able to do the 7 site skinfold test today will try and do it tommorrow.

      Feeling a bit lethargic during the day, I may need to up my water yet again.

      Workout

      4 sets 8 reps

      Deads - 245
      Incline BB - 170
      Split Squat - 100
      Standing BB Calf Raise - 315
      Single Leg extension - 85
      CB Curl, wide - 55

      45 mins. heavy bag work.
      Last edited by El Pena; 08-01-2006, 10:44 PM.
      Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
      Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
      Progress pics - http://bodyspace.bodybuilding.com/ElPena/

      Comment


      • #18
        Took SesaGlow with meal 1, will take other doses with meals 4 & 7. Feeling pretty good, trying to get in more water today so I'll see how that goes.

        Workout

        Going to a concert tonight so I went to workout in the AM today.

        4 sets 16 reps

        Front Squat - 75
        One Arm DB Row - 55
        Dips - -85
        Clean & Press - 45, teh ego was badly bruised by this , I struggled to finish the reps on the last set.
        One Arm Tri Pressdown - 25
        Rope Crunches - 30

        15 HIIT on elliptical, I got looks from the morning crowd while I did it .
        Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
        Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
        Progress pics - http://bodyspace.bodybuilding.com/ElPena/

        Comment


        • #19
          Workouts are looking pretty good, keep up the great work man!

          Comment


          • #20
            Appetite is back full force , all meals went great, took SesaGlow with meals 1, 4, & 7.

            Water is up to 2.5 gallons, hopefully this will help out my hydration issues, I'm not sure I can really get in more than that.

            Workout

            Shoulder felt good today, didn't have any problems on the bench which actually surprised me.

            4 sets 4 reps

            Chins - BW, last rep on last set was kind of ugly
            BB Bench - 160
            Walking Lunges - 50s (8 reps)
            Single Leg Curls - 85
            Single Leg LF calf ext. - 155
            CB Curl, narrow - 80

            40 mins. heavy bag work. The instructor for the "full contact" class apparently took it upon himself to put a chain and lock on the bags because people were leaving them up, according to the manager the instructor was the only one with a key. So having a bit of experience with heavy bag chains, I popped a link out and got a bag out. Made me waste 5 mins, although I got a good forearm workout .

            They sent one of the other instructors up there to check up on me I suppose, and he asked me to be sure and put the bag back in the closet when I finished, I did him one better and told him I'd pop the chain back the way it was and leave it locked up, so I did .
            Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
            Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
            Progress pics - http://bodyspace.bodybuilding.com/ElPena/

            Comment


            • #21
              howdy! Everything looks in check That bag work sounds pretty fun! Do you do it after the workout?

              Hmm I think I am understanding the refeed & water issue. Personally I am heaps full after drinking a lot of water so it would leave less space for food I guess (sorry its a bit delayed now hehe)

              Anyway keep up the fine work sir! 2.5 gallons....... 10L!?!??!!?!?!?? "omg I need to pee "

              Comment


              • #22
                Originally posted by asianbabe
                howdy! Everything looks in check That bag work sounds pretty fun! Do you do it after the workout?
                Yep I do it after, sometimes I'll do a choreographed routine, other times I'll just go in there and let loose.

                I used to teach a bag class at the old mom & pop gym I used to go to, but it closed, my new gym only has two chains so I can't do a class there even if I wanted to. Supposedly when the second building goes up it is supposed to have a bag room. I'm going to apply for a class then, unfortunately for me the job will probably go to the managers boyfriend who now teaches a couple of the "full contact" classes, so I think I'm screwed as far as getting some extra income from that.

                Originally posted by asianbabe
                Hmm I think I am understanding the refeed & water issue. Personally I am heaps full after drinking a lot of water so it would leave less space for food I guess (sorry its a bit delayed now hehe)
                I'm actually increasing my water a tiny bit during the meal as I get very thirsty eating all those carbs, and my stomach is starting to become accustomed to it so it's getting easier .

                Originally posted by asianbabe
                Anyway keep up the fine work sir! 2.5 gallons....... 10L!?!??!!?!?!?? "omg I need to pee "
                That's just water intake, add to that 2 protein shakes, about a liter of workout bcaa solution, and a liter or so of green tea. So all told a bit over 12L of fluids.

                I don't have to go all that much considering all the liquid I take in although I always taper down in the evening or I'd have to wake up to pee in the middle of the night. Some of that is due to the heat around here, I sweat buckets .
                Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                Comment


                • #23
                  Originally posted by El Pena
                  I sweat buckets .
                  you really must since you hardly need to pee!
                  I drink half that and I need to go every hour!

                  Comment


                  • #24
                    Modifying the diet a tad, will be doing the refeeds on Sundays and Wednesdays from now on, instead of every third day. Took SesaGlow with meals 1, 4, & 7 as usual.

                    Workout

                    4 sets 8 reps

                    Leg Press, narrow - 530
                    Romanian Deads - 165
                    Pulldowns, supinated - 160
                    Bent Laterals - 50s
                    Tri Pressback - 35
                    Decline Situp - 20

                    10 sprints
                    Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                    Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                    Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                    Comment


                    • #25
                      All is well on the diet front took SesaGlow with meals 1, 4, & 7 as usual.

                      Light day today just did some rotator work then did my cardio. I still have a hard time going to the gym and not lifting.

                      cable external/internal rotations
                      45 mins. heavy bag
                      20 mins. basketball
                      Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                      Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                      Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                      Comment


                      • #26
                        Rest day, I so wanted to go to the gym, but I didn't.

                        Refeed day, took SesaGlow with meals 1, 4, & 7.

                        Due to changes in my schedule I will now be working out at the crack of dawn, instead of in the evenings, except on Fri/Sat which will probably be around noon sometime. Hopefully the changes in my schedule won't screw up my workouts too much.
                        Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                        Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                        Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                        Comment


                        • #27
                          have fun with the bleary eyed workouts!!!

                          Comment


                          • #28
                            Originally posted by El Pena
                            Rest day, I so wanted to go to the gym, but I didn't.

                            Refeed day, took SesaGlow with meals 1, 4, & 7.

                            Due to changes in my schedule I will now be working out at the crack of dawn, instead of in the evenings, except on Fri/Sat which will probably be around noon sometime. Hopefully the changes in my schedule won't screw up my workouts too much.
                            Hate days like this, all you think about is getting back in there! Great updates!

                            Comment


                            • #29
                              First day AM workouts

                              Woke up 4:45 AM, had meal 1, which is normally meal 2: Vegs, 2 scoops whey, creatine, glut, 2Tbsp PB, 5:00 AM drank R4W, hit the gym 5:15 AM, did workout, got to see the sun rising on my way back home .

                              Will take SesaGlow with meals 2, 4, & 7 today and will do so on all days with early AM workouts, will take with meals 1, 4, & 7 on late/non workout days as I have been.

                              Felt pretty good I actually woke up before my alarm went off, which is the same thing that happened last time I worked out in the early AM. After a few days though that novelty wore off and I expect the same this time around . Was a bit groggy at first but by the time I hit the gym I was good to go and the workout went great.

                              workout

                              4 sets 16 reps

                              Squat - 110
                              BB Row, pron - 80
                              Low Pulley Crossover - 80
                              Standing BB Press - 50
                              Lying Tri Ext. - 35
                              HS MTS Crunch - 30

                              20 LI cardio on elliptical. Shins are still a bit painful so I just went light on the cardio today.
                              Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                              Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                              Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                              Comment


                              • #30
                                Well had a pretty good day yesterday, went to buy food and when I got to the meat market I saw, "Chicken Breast Chips" $1.39lb. So I asked the guy whats that, he tells me its the small left over pieces of boneless breast when they skin/debone the breasts. So I took all they had , unfortunately it was only about 12lbs, definitely going back to that market and looking for those again.

                                Today's AM report, well the novelty of waking up early wore off very quickly when the alarm went off today it took a minute or so to register that it was time to get out of bed . Workout went okay.

                                Weigh in - 220.8 - up 1.3lbs
                                BF scale - 15.6% - no change
                                3 site Skinfold test - Chest - 11mm, Thigh - 21mm, Abdominal - 21mm. J&P calculation 15.95%.


                                Will take skinfolds every other week from here on out, now that I am confident in the measurements.

                                Workout

                                4 sets 4 reps

                                Fully deloading deads is proving much harder than touch and go , only got 2 full sets could not finish the other 2, I am keeping this weight until I can get all 4 sets finished.

                                Shoulder was kinda bugging me today, still got in all planned weights except as noted above.

                                Deads - 335
                                Decline BB - 185
                                Split Squat - 135
                                Standing BB Calf - 365
                                Single Leg Ext. - 100
                                Alt. DB Curls - 40s

                                30 mins. heavy bag, lifting took a bit longer than expected so I had to cut cardio short a bit.
                                Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                                Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                                Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                                Comment

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