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  • #31
    Nice updates, keep up the good work!

    Comment


    • #32
      Better day today, got to bed early yesterday, and workout went much better. The diet is going great, I've decided to switch my refeed day to Thursdays instead of Wednesdays.

      workout

      4 sets 8 reps

      Front Squat - 110
      One Arm Tbar - 75
      Wide Upright Row - 75
      DB Pullover - 55
      Rope Pressdown - 60
      Rope Crunches - 60

      12 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


      • #33
        Good nights sleep today felt rested when I woke up. Refeed day today will take Glow with meals 2, 4, 7.

        Ok workout today

        Shoulder is being a pain in teh shoulder , but still got all my workout done. Not really painful just frickin stiff and takes forever to loosen up, now that my workouts are in the AM I have to really warm it up before I can lift.

        Slight change in workout plan, will be doing the first 2 sets of chins/pullups with BW, regardless of planned rep scheme, then doing the other 2 with assistance as needed. I'm determined to get better at doing these unassisted, my shoulder is finally cooperating, and I still can't quite get the hang of balancing myself, after a couple reps I start swinging like an excited chimp on a branch .


        4 sets 16 reps

        Pullups - 2 sets BW 2.5 reps, 2 sets assisted -100
        Incline DB - 55s
        Walking Lunges - 25s
        Single Leg Curls - 45
        Single Leg Calf extension - 80
        Hammer Curls - 17.5s

        45 mins. bag.

        For future reference workouts will be rated depending on how many exercises I plan to increase the resistance on for that particular rep scheme.

        Workout was teh shiznit - will increase weight on all exercises, rarely happens, yesterday's workout should have been rated as such though

        Great workout - Increasing the weight on at least half of the exercises

        Good workout - Increasing weight on 2 of the exercises

        Ok workout - Increasing weight on 1 exercise

        Bad workout - no change for next session
        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


        • #34
          Originally posted by El Pena
          Shoulder is being a pain in teh shoulder
          Nice updates... take care of that shoulder !

          Comment


          • #35
            Decent nights sleep today, diet is on track, refeed last night sucked I drank too much water , I felt sick for an hour afterwards.

            Good workout today

            4 sets 4 reps

            Leg Press, narrow - 890
            Glute Ham Raise - BW
            Pulldowns, pron - 165
            Seated DB Press - 60s, shoulder felt great until the very last set.
            Seated Dips - 185
            Decline Situp - 30

            I may cut back on cardio, and go back to lifting 6 days instead of 5, depends how I feel tommorrow .
            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


            • #36
              Way overslept today , as a result I'll only be having 6 meals today, will take Glow with 1, 3, & 6. Will keep doing the 5 weight workouts, 5-6 cardio sessions this coming week, and will switch to 6 weight workouts, 3-4 cardio sessions starting the following Monday.

              Light workout today

              Rotator work: 4 sets 16 reps
              cable external rotations - 20
              cable internal rotations - 25
              cuban rotations - 30

              15 mins. shadow boxing
              15 mins. shadow boxing, holding 5lb DBs, this got tiring fast
              15 mins. core work
              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


              • #37
                hey I noticed you always talk about your sleep.. do you feel tired these days? Because I think I am starting to..

                Comment


                • #38
                  Originally posted by asianbabe
                  hey I noticed you always talk about your sleep.. do you feel tired these days? Because I think I am starting to..
                  I like to keep track of how I'm sleeping as I sometimes go into periods of bad insomnia where I only get 2-3 hours of sleep a day, most times it only lasts a few days; occassionally it lasts a few weeks, those periods really suck. Haven't had a particularly long episode of it since December/January when I was going through some bad times.

                  As far as the tired feeling right now it depends on how much I sleep whether or not I feel tired, for me 6-7 hours seems to be the right amount of time to sleep, less than that and I feel fatigued. If I get 8-9 hours I stay with a sleepy feeling for a few hours after I wake up. Whenever I get 10 or more I feel tired and sleepy all day for some strange reason, and generally just want to sit on my ass and not do anything all day.

                  I also find whenever my water intake is low, or I spend too much time outdoors in the nice warm weather around here, I feel much more fatigued. Was a cool 103F/39C, yesterday .

                  Just a note for the log I'll be including daily cal/macro breakdown in future updates.
                  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


                  • #39
                    Off day, Refeed Day, woke up late so only 6 meals. Glow with meals 1, 3, & 6.

                    Caloric data according to nutridiary.

                    Maintenance cals - 3402
                    Caloric expenditure from exercise - 0
                    Cals consumed - 3611
                    Caloric balance - +209

                    Fat - 175g
                    Protein - 263g
                    Carbs - 278g
                    Fiber - 48g

                    My caloric intake varies depending on protein source for the day, I eat the same thing all day , cooking all my meals in one go makes it easier to stay on diet. Intake is roughly 600 cals higher on refeed days.

                    Found an interesting thread on the bb.com forums, apparently the scivation diet only takes into account the primary macro of a food when calculating caloric intake, so my numbers will actually be higher than what is in the cut diet book.
                    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


                    • #40
                      Everything continuing as planned, took Glow with meals 1, 4, & 7. Had to eat one of my meals ice cold, it was pretty nasty .

                      Nutrition, data from nutridiary.

                      Maintenance cals: 3402
                      Cals consumed: 3153
                      Cals expended, exercise: -595
                      Caloric balance: -844

                      Fat - 176g
                      Protein - 331g
                      Carbs - 89g
                      Fiber - 29g

                      Great workout today

                      4 sets 8 reps
                      Squat - 160
                      BB Row, sup. - 150
                      Low Pulley Crossover - 85
                      Standing DB Tri ext. - 70
                      DB Laterals - 22.5s
                      HS MTS Crunch - 70

                      40 mins. heavy bag.
                      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


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

                        Comment


                        • #42
                          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 .
                          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


                          • #43
                            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, 10:12 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


                            • #44
                              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.
                              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


                              • #45
                                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.
                                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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