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Thread: SesaGlow Log

  1. #41
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    Man we have like 3-4 people with shoulder problems right now! WTF?

  2. #42
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    Mine came from lifting heavy everyday, 7 days a week, for almost a month, and to make it worst the day I hurt it I was on my first exercise for that day and I stupidly finished the rest of my workout. I have a history with it though ever since it got separated way back in high school during football practice, I also have an improperly healed collarbone on the left side as well also courtesy of football. Not that either injury stopped me from playing, man I was a dumb kid .

    I've been hitting the RC exercises pretty hard since March and they have really helped out, at the time I could barely shoulder/bench press the 10lb DB's, I got some WTF looks for a while. It was like why is that big dude looking like he's about to pass out when he's only lifting those tiny DBs .

  3. #43
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    Diet still going as planned, took Glow with meals 2, 5, & 7. Sleep has been off the last two days so feeling a bit tired, however, it has not affected my workouts I've actually had better workouts despite the lack of sleep.

    I've been looking over my workouts and I'm thinking of replacing chins/pullups with either sumo deads, or rack pulls on 4th & 8th workouts, and replacing the lat pulldowns with chins/pullups on 5th & 10th workouts.

    Nutrition, just noticed that the maintenance cals varies slightly from day to day on nutridiary, not sure why but I guess I'll go with it.

    Maintenance: 3349
    Cals expended exercise: -510
    Cals consumed: 3135
    Caloric balance: -724

    Fat: 156g
    Protein: 340g
    Carbs: 115g
    Fiber: 33g

    Great workout today

    4 sets 16 reps

    Deads - 140
    Incline BB - 120
    Split Squat - 45
    Standing BB Calf - 225
    Single Leg ext. - 55
    CB Curls, wide - 35

    Cardio
    30 mins bag.
    Last edited by El Pena; 08-15-2006 at 10:12 PM.

  4. #44
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    Took Glow with meals 2, 4, & 7. I need to get more sleep, I'm having some troubles falling asleep again, if this goes on for a few more days I'm getting back on melatonin. Water intake has been down last couple of days as well, been doing some computer maintenance work, and I keep forgetting to drink my water while I'm working.

    Nutrition

    Maintenance: 3349
    Cals expended exercise: -510
    Cals consumed: 3249
    Caloric balance: -610

    Fat: 176
    Protein: 334
    Carbs: 113
    Fiber: 36

    Had been afraid to try bodyweight dips for a while due to my shoulder, however, I felt really good today and decided to go for it worked out very well.

    Good workout today

    4 sets 4 reps

    Front Squat - 160
    One Arm DB Row - 115 PR
    Dips - BW
    Hang Clean & Press - 95
    One Arm Tri Pressdown - 50
    Rope Crunches - 75

    Cardio
    30 mins. bag.

  5. #45
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    Refeed day took Glow at meals 2, 4, & 7. Water intake was a measly 1.25 gallons today, need to get this back up.

    Nutrition

    Maintenance: 3340
    Cals expended exercise: -595
    Cals Consumed: 3929
    Caloric Balance: +79

    Fat: 190
    Protein: 306
    Carbs: 293
    Fiber: 54

    Great workout today

    4 sets 8 reps

    Chins - BW for 3 reps, assist -45
    BB Bench - 120
    Walking Lunges - 50s
    Single Leg Curl - 75
    Single Leg Calf ext. - 105
    CB Curl, narrow - 60

    Cardo
    30 mins. bag.

  6. #46
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    Took Glow with meals 1, 4, & 7.

    Nutrition

    Maintenance: 3349
    Cals expended exercise: -510
    Cals consumed: 3276
    Caloric balance: -583

    Fat: 176
    Protein: 333
    Carbs: 120
    Fiber: 35

    Great workout today

    4 sets 16 reps

    Leg Press, narrow - 440
    Romanian Deads - 110
    Pulldown, sup. - 110
    Bent Laterals - 22.5s
    Tri Pressback - 20
    Decline Situp - nw

    Cardio

    30 mins. bag.

  7. #47
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    Just cardio today, took Glow with meals 1, 3, & 6. I've only eaten 6 meals today, I will either be going to bed soon or getting dressed to go out, haven't made up my mind if I do go out I'll eat meal 7 when I get back .

    Changed my food logging over to fitday, started to notice discrepancies on nutridiary, and it appears the site is no longer being maintained. My logging will therefore be slightly different. Cals burned will include cals burned during exercise/activities as calculated by the site. I chose the 2nd lowest level of daily activity since I tend towards endo, for calculating maintenance calories.

    Calories burned: 3503
    Cals consumed: 3044
    Caloric balance: -459

    Fat: 154
    Protein: 338
    Carbs: 100
    Fiber: 35

    Cardio

    7 min. Mile run, walked for a bit to catch my breath and let my legs recover then did 10 65m sprints. My legs hate me right now .
    Last edited by El Pena; 08-20-2006 at 03:07 AM. Reason: Added cals/macros for 7th meal

  8. #48
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    Off day today, meals were way off due to me deciding to go out last night, and not waking up until the crack of noon . Only ate 4 times today I did increase my food intake at each meal to try and compensate although I did not get as many cals in as I probably should have for a refeed day.

    Took Glow with meals 1, 2, & 4.

    Nutrition

    Cals burned: 3081
    Cals consumed: 3210
    Caloric balance: +129

    Fat: 178
    Protein: 186
    Carbs: 236
    Fiber: 47

    Just a note my Ice has finally run out and I will start using Xtend tommorrow.

  9. #49
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    I'm using nutridiary as well.. what have you noticed thats wrong with it?

  10. #50
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    For me I noticed my cals consumed on the my log page was different than when I click on full analysis for that day. They aren't huge differences in cals, but after browsing the message board it appears that the management has walked away from the site, and its likely that the problems will never be resolved if the site even stays open. There are other issues that others have pointed out on the board with no response from site management.

    I'd like to see fitday implement the creation of meals, the way that nutridiary has them, I like how that quickly let you see how calories were split through the day.

  11. #51
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    Diet is right on track took Glow with meals 2, 4, & 7. BF scale varied alot the last two weeks, due in part to my wildly varying water intake had some high days and low days, the last 4 days it was pretty consistent around the 15 mark.

    Weight Check: 221.4 up .6 lbs.
    BF scale: 15.4% down .2%
    3 site skinfold: Chest - 14mm, Abdominal - 18mm, Quadriceps - 19mm. J&P calculation - 15.08% down .93%


    Nutrition

    Cals burned: 3585
    Cals consumed: 2985
    Caloric balance: -600

    Fat: 154
    Protein: 315
    Carbs: 105
    Fiber: 38

    Good workout today

    4 sets 4 reps

    Squat - 225
    BB Row, pron. - 150
    Low Pulley Crossover - 145
    Standing BB Press - 100
    Lying Tri ext. - 95
    MTS Crunch - 85

    Cardio

    30 min. kickboxing on bag.
    Last edited by El Pena; 08-21-2006 at 09:02 PM.

  12. #52
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    Diet rolling right along took Glow with meals 2, 4, & 7.

    Sleep quality has been good of late, quantity not so much. Still waking up feeling pretty good and my workouts have gone very well despite the minimal sleep, I did sleep quite a bit on the weekend and will probably wind up doing the same this week.

    Shoulder is coming along nicely now, I wake up with it pretty stiff but it is loosening up much faster, after a couple sets of rc rotations its good to go. I actually saw a couple veins in my left arm while deading today , good sign for me as that side has always been completely smooth.

    Nutrition

    Cals burned: 3590
    Cals consumed: 3332
    Caloric balance: -258

    Fat: 197
    Protein: 305
    Carbs: 97
    Fiber: 35

    Great workout today

    4 sets 8 reps

    Deads - 250
    Decline BB - 145
    Split Squat - 100
    Standing BB Calf raise - 315
    Single Leg Ext. - 85
    Alt DB Curls - 35

    Cardio

    1 mile run - 7 mins., 15 mins elliptical low intensity.

  13. #53
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    Diet still going great, took Glow with meals 2, 4, & will take last dose with 7.

    Jinxed myself by talking about sleep, I woke up 2 hours early for no good reason, looked at my clock got a bit pissed and took around half an hour or so to doze off again.

    Nutrition

    Cals burned: 3618
    Cals consumed: 3294
    Caloric balance: -324

    Fat: 188
    Protein: 309
    Carbs: 106
    Fiber: 38

    Great workout today

    4 sets 16 reps

    Front Squat - 75
    One Arm TBar - 50
    Wide Upright Row - 70
    DB Pullovers - 45
    Rope Pressdown - 50
    Rope Crunches - 30

    Cardio

    35 mins. kickboxing on bag.

  14. #54
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    Diet still going great, took Glow with meals 2, 4, & will take last dose with 7. Will probably be going out tonight and will add an extra meal when I get back, I'll edit tommorrow with any changes.

    Did Rack pulls for the first time, played around with starting height and found just at knees to be best for the strongest lift, however, I expended alot of energy making sure the bar got back in the grooves of the rack between reps, unfortunately even though there is every machine imaginable in my gym, there is no power cage .

    Nutrition

    Cals Burned: 3383
    Cals Consumed: 3647
    Caloric Balance: 264

    Fat: 160
    Protein: 285
    Carbs: 290
    Fiber: 68 - I'll prolly regret this bit tommorrow morning .

    Good workout today

    4 sets 4 reps

    Rack Pulls - 365
    Incline DB - 75s
    Walking Lunges - 65s
    Single Leg Curl - 85
    Single Leg Calf ext. - 155
    Hammer Curls - 35s
    Last edited by El Pena; 08-24-2006 at 08:19 PM.

  15. #55
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    Only 5 meals today due to being up 22hrs yesterday, and consequently getting up late today . Took Glow with meals 1, 3, & will take with 5.

    Nutrition

    Cals Burned: 3618
    Cals Consumed: 3152
    Caloric Difference: -466

    Fat: 197
    Protein: 259
    Carbs: 97
    Fiber: 35

    Great workout today

    4 sets 8 reps

    Leg Press, narrow - 535
    Pullups - BW 2 reps, -80
    Glute Ham Raise - BW
    Seated DB Press - 40
    Seated Dips - 120
    Decline Situp - 20

    Cardio

    35 mins. kickboxing on bag.

  16. #56
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    Tommorrow is the first day of classes, I'll be going to the first actual classes of my new career choice. Unfortunately the instructor I wanted for anatomy 2 isn't teaching it, and I ended up having to take it with an instructor who I've heard is a hardass. I'm taking that with a grain of salt though as most of those comments are from 18 & 19 year olds, who lets face it don't know what a hardass instructor really is . Right now I'm thinking this won't affect my posting on this log so I'll see how it goes.

    The info below is for yesterday, today is an off day so no workout and nutrition will be available at the link later.

    Decided to make my food journal public much faster than typing everything out.

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Good workout

    4 sets 16 reps

    Squat - 110
    BB Row, sup - 100
    Low Pulley Crossover - 80
    Standing DB Tri ext. - 55
    DB Lateral Raise - 12.5s
    MTS Crunch - 30

    Cardio

    1 mile run ~ 7 mins.

  17. #57
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    whats your career choice ?
    nevemind , i see the tagline under your screen name physical therpy is a great field good luck
    Last edited by adoniscomplex; 08-27-2006 at 03:01 PM.
    Owner of Fitness Paramount Personal Training

  18. #58
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    Physical therapy assistant, I thought about doing the masters/doctorate of PT but since I don't have a background in science I'd have to do 2 years of science + 4 years of PT school, and being that I'm paying for it out of my pocket just wasn't happening. I may still pursue that slowly after I finish my PTA degree, right now its just not financially feasible.

    First day of school, was kind of long, and I'll have to rearrange my eating schedule other than that twas a good day .

    I will be dropping my calories slightly starting tommorrow as I am planning to bulk in about 9 weeks, and due to having to wear a uniform for school, I can't exactly let myself get too big, since I don't want to have to buy more of them, so I need to cut down a bit more before bulking. Right now I'm looking at cutting out about 200 cals in fat and 200 from protein. Refeed days will remain as is.

    Nutrition

    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    4 sets 4 reps
    Deads - 335
    Incline BB - 215
    Split Squat - 140
    Standing BB Calf Raise - 365
    Single Leg Ext. - 100
    CB Curl, wide - 80

    Cardio

    25 mins. kickboxing on bag.

  19. #59
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    Diet went pretty well today, screwed up the timing a bit because I forgot the schedule I'd set, ate a meal a bit early and another a bit late.

    Nutrition

    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Great workout today

    Felt good despite being a little sleepy and decided to try dips without assistance, it went awesome .

    4 sets 8 reps

    Front Squat - 115
    One Arm DB Row - 80
    Dips - BW
    Hang Clean & Press - 65
    One Arm Tri Pressdown - 45
    Rope Crunches - 60

    Cardio

    1 mile run ~ 7 mins.

  20. #60
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    Meal timing was better today than yesterday.

    Nutrition

    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Good workout today

    Slight change to the rack pulls I will now be doing them from a little below the knee.

    4 sets 16 reps

    Rack Pulls - 175
    BB Bench - 100
    Walking Lunges - 25
    Single Leg Curl - 45
    Single Leg Calf - 85
    CB Curl, narrow - 40

    Cardio

    30 mins kickboxing on bag.

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