Nice updates, keep up the good work!
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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 sprintsSponsored 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/
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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 sessionSponsored 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/
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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/
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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 workSponsored 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/
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hey I noticed you always talk about your sleep.. do you feel tired these days? Because I think I am starting to..My Progress Journal:
http://forum.bodybuilding.com/showthread.php?t=676157
ASSsset acquisition account with SESAGLOW:
http://controlledlabsforum.com/showthread.php?t=806
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Originally posted by asianbabehey I noticed you always talk about your sleep.. do you feel tired these days? Because I think I am starting to..
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/
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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/
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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/
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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 .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/
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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, 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/
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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.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/
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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.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/
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