Sunday, April 3, 2011

Training Diary-Phase 2- Wk3.

OK, so, what have I been up to this week? How many times have I eaten meat? Junk food? Well, I've had 6 pies over 2 servings (as post workout meals), n nachos twice, other than that no junk and no meat. So, that's a total of 8 bad meals, which makes it closer to 20% of total meals were bad, this is obviously not good, and my waistline is starting to show it.

I was really bad over the weekend, I've actually been having real trouble sleeping this week, CNS problems? Could be. Over training? Possibly. It does seem kind of circular though, I'm not sleeping because I'm stressed out and I'm stressed out because I'm not sleeping, I dunno, seems fishy. Whatever the mechanism though, I'm only getting 2-3 hours a day, and that is in turn keeping my body fat levels up, it's causing me to get lax on the diet (I had chicken on Saturday night, then pies when I got home), which becomes it's own self fulfilling cycle of shame, reward, repeat.  I go through phases like this, but it's starting to get to the "hand me a sleeping tablet" point. If it continues I'll consider some options (climb a clock tower with a carbon gas powered rifle with nuclear scope?).

Otherwise training has been surprisingly good, I feel strong, focused, alert, and pumped, I'm training in the mornings, which is nice change (and also a result of my bizarro sleep schedule). Perhaps my pumped up CNS is allowing me to train like a beats? Who knows, but I feel like I'm gonna crash sooner or later! I'm feeling big, and getting more n more comments all the time (and not just "hey yo've gotten fat"). So things aren't all bad!

Rob Superset

Phase 2

Day 1

Upper BodySRWk1
BB Inc Press/ DB BO Row310 70kg/37.5kg, 90kg/40kg, 100kg/40kg.
DB Bench/ Core Row310 35kg/20kg, 37.5kg/22.5kg, 37.5kg/22.5kg.
DB Std Prss/ CG Pullup310 30kg/BWx9, 30kg/BWx8, 30kg/BWx8.
Dip/ Preacher Crl310 BWx10/42.5kg, BWx 10/42.5kg, BWx10/42.5kg.
CG Pushup/ DB Hammer Crl310 Yes I continue to be weak.

Day 2

Lower Body/AbsSRWk1
Front Squat310 70kg, 80kg, 90kg.
DB Rvrs Lng/ PullThrough310 25kg/140kg, 25kg/150kg, 25kg/150kg.
Hack Squat/BB  Hip Ext310 70kg/60kg, 70kg/60kg, 70kg/60kg.
Pallof Press (each side)310 90kg, 90kg, 100kg.

Day 3

Upper BodySRWk1
DB Inc Bench/ BB BO Row310 35kg/700kg, 37.5kg/90kg, 40g/100kg.
Wghtd Pushup/ Invrtd Pullup *310 BW/BW, BW/BW, BW/BW*.
DB Std Arnold/ Mx Grip Pullup310 25kg/BWx9, 27.5kg/BWx9, 27.5kg/BWx8.
CG Bench/ DB Alt Curl310 60kg/42.5kg, 60kg/42.5kg, 60kg/42.5kg.
DB O/H Ext/ BB Curl310

Day 4

Lower Body S R Wk1
BB Sumo Deadlift 3 10  80kg, 120kg, 140kg.
RFESS/ Kttlbll Swg 3 10  25kg/28kg, 25kg/28kg, 27.5kg/28kg.
Leg Press/ Sngl Leg Curl 3 10  200kg/1, 200kg/1. 240kg/1.
Valslide Rllt/ Plank
10  1/1, 1/1, 1/1
*There was no-one in the gym to help me put plates on my back and chest.

Went up on much of what was lifted this week, continuing a trend of steady progression upwards, which I'm happy with. Next week I'll try for a 150-160kg deadlift, and over 40kgs for the DB bench presses. Feel good, no joint pain, not tendon, muscle, ligament etc pain which is good considering how little I stretch and foam roll! I'm either lucky, or my program is good enough to not create too many imbalances (say 50/50?).

I've changed my diet below, have my post workout food in the morning. I like training in the morning, it gives me a full day of eating to recover, and replenish my muscles with calories, instead of coming home at night, having one, reasonably low calorie meal, then going to be. And I think the results are showing!

Breakfast: 1 cup of oats with 1 scoop protein powder, Hilo milk, 1/2 teaspoon of sugar. 700mL of water.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training.

Post workout meal: x2 Mrs Mac's Pies, half a glass of Hilo milk.
Meal before afternoon shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

Dinner: Various egg options, I cooked up my chicken and made a korma curry with it.But as you see above, have only had 2 meals from it, other meals included eggs on toast, egg white omelette's with toast etc.

Supplements. 3-4 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.


  1. <-I take melatonin supps occasionally. Legal, non-habit-forming, cheap, and in my experience works really well to give you a natural, restful sleep. I usually take one about half an hour before I'd like to be sleeping, get into bed, and put on an episode of 30 Rock I've seen 100 times before, and just let myself slowly fall asleep :)

  2. I'm considering a bonk to the head at this point :)