be my PAL!
- 06-29-2007, 02:25 AM
- 06-29-2007, 10:08 AM
06-29-2007, 11:10 AM
06-30-2007, 03:58 AM
Aye.. what's up boys! Legs were so sore this morning!!
Hey ddawg! Yeah my workouts are getting a bit long.. the routine I'm doing is pretty high in volume.. plus tacking on cardio.. oh yeah, tell you a bad secret - I never stretch (coz then that would take 2.5 hours ahhhh catabolic catabolic ahoyy!! ) not until the point where I can barely move is when I do it.. though post-workout cardio helps somehwat probably tonight I'll use the foam roller and do some painful myofascial release stuff, eh I deserve it for being a lazy ass
Saturday 30th June - cardio x2
Took an extra day off this week because I was busy with exams, so made up for it today
AM: 30min elliptical - intervals
... 1min @ lvl 15
... 2min @ lvl 10
repeat a few times
.. 5min @ lvl 10
PM: 45min random cardio
... 10min rower
(unbearable!!! I hate this machine so frkn much I do it first, makes me look forward to the rest of the workout!)
... 35min elliptical
(my fave machine was finally free! I swear I could probably stay on this forever...)
..... random intervals, worked up to lvl 16, then some steady state stuff lvl 10-12 I think.
I can only handle low-impact work at the moment, especially after yesterday, which is fine with me, low impact does not equal low intensity!!!
Weekly supp summary
Leviathan and reset AD - taken 1 each prior to workout ~45mins-1hr beforehand.. I find that the energy lasts for a while so it hasn't been necessary to take it immediately pre (e.g. 30mins or less).. PAL boys what do you think?
I also feel as though my endurance is increasing, albeit slowly, and I feel invigorated and a desire to go to the gym.. it has often been pretty hard with the cold weather and dragging myself there, but I haven't really felt that way, but somehow it gets me more motivated and ready to attack!
Weekly workout summary
Sun - OFF
Mon - Back/Pwo cardio
Tue - Shoulders/Triceps/Pwo cardio; PM Cardio
Wed - OFF
Thur - Chest/Bis/Pwo Cardio
Fri - Legs/Pwo cardio
Sat - AM cardio; PM cardio
Got all the workouts I wanted to get in, in this week, and they were all pretty good. So Big fat tick for this week.. next week I start winter school.. I'm studying SPACE LAW!!!! Haha should be fun. It will get harder to fit in workouts.. 9am starts til 7pm.. which means I leave the house at 7.30am.. get home just in time for bed.. aiyckkkk!! But the good thing is that the gym has changed its opening times til 5.30am instead of 6. So I might be able to sneak in a quick workout if I can get out of bed early enough and drag myself there when it is about 4degrees
Also.. haven't really been keeping track of calories lately.. I find myself being way to anal about the little things.. e.g. when I am 100 calories overboard I'll feel like a failure, and if I'm under I'll go nuts as well.. but I'm getting over that and just thinking about portions.. anyway, for a change I logged things today.. this is what I ate:
1) Oatbran, wheat bran, yoghurt, wpi; efas
2) Chicken stir-fry - with olive oil, random mixed greens; efas
3) Cottage cheese, jam, cashews;efas
4) Kanga stir-fry - with tomato, cabbage, olive oil; efas
Totals 42f 147c 121p Fibre: 47
(not including about 8 scoops of bcaas during my two cardio sessions..)
My daily posts are so long I'm getting a workout just typing it all up
06-30-2007, 05:23 AM
Nice logs, food items inspire creativity, supplement items inspire conspiracy against customs and workouts inspire hard work.
06-30-2007, 01:26 PM
Wow sorry I was away and somehow missed this.....
Good luck, log looks amazing, detail is great....Im in....sub'd
06-30-2007, 05:26 PM
06-30-2007, 05:46 PM
06-30-2007, 06:09 PM
06-30-2007, 06:34 PM
This log is very well put together. Running a marathon are we? That is a proud accomplisment indeed.
Thanks for illustrating it so well too, I like the sketches/pics that are peppered throughout.
06-30-2007, 06:41 PM
Hey AB, what is your selection rate?? --- After applying, what is the % of you getting selected?
I bet its darn near 100
06-30-2007, 11:19 PM
Didn't go last year, but I went the year before... took about 1.5 hours haha. Trying to do a bit better this year
06-30-2007, 11:23 PM
07-01-2007, 01:33 AM
lol hey, how's things tommy?!
Sunday 1st July - Shoulders + Tris
.. seated Db press ..
15x5kg 10x7.5kg 6x10kg
.. Military Press ..
10x20kg 6x25kg 6x25kg
.. Db Front raise ..
15x4kg 12x4kg 12x4kg
.. Db seated lateral raise ..
15x3kg 15x3kg 10x4kg
.. Skullcrushers ..
10x15kg 7x17.5kg 7x17.5kg
.. Dips ..
8, 4,4,4,4 (increased dips by 2!!! and then ran out of steam..)
.. Tricep pushdown ..
11x70kg 7x80kg 6x80kg
.. Cable rear/lat raises
2 sets x15,12 .. pansy weights
.. PWO CARDIO .. n/a time to go to work I'll try to get some in tonight.. tryy
Workout time: ~1hr
Edit: so I did end up doing cardio today. And yes I realise there is a LOT of work for me to do if I want to run this marathon!
Tready: 4 sets x 5min @10km, 2min walking pace in between, then walking for a bit.
Foods for the day:
1) Oat/wheat bran, yoghurt, whey
2) Oatmeal, yoghurt, whey, banana
3) Mixed beans, chicken, lettuce, tomato, efas
4) Rice, kanga, random mixed greens, walnuts
5) Cottage cheese, walnuts, efas
Totals 47f 254c 179p (54fibre)..
Supps: Leviathan x 3 today, just trying this out. Going well, seems like I'm starting to build up a tolerance to it already though.
07-02-2007, 11:43 AM
Leviathan isnt loaded up with caffeine... and typically yohimbine will only provide energy for so long, so thats why you arent getting the same jolt from it... interested to see how 3 ed works for you!!!
07-02-2007, 01:24 PM
I have already tired them split out. 1 am 1 during lunch and 1 post wo.
Now I am sampling 1 am, 1 pre-wo (6-7pm) and 1 post-wo (9-10pm).
There should be no issue with taking your doses spread out through the day, but I am trying to take it as support for when I feel I need it most.
1) Morning time. With 3-AD I am feeling a bit lethargic.
2) Pre-wo I take 6 caps of RPM and after along stressful day my adrenals could use some support.
3) Post-wo, my adrenals should be shot by now, so Reset is needed most at this time IMO.
07-02-2007, 07:15 PM
07-02-2007, 07:16 PM
07-02-2007, 07:17 PM
07-02-2007, 11:11 PM
07-02-2007, 11:13 PM
07-03-2007, 12:02 AM
07-03-2007, 12:03 AM
07-03-2007, 12:04 AM
07-03-2007, 12:05 AM
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