Results matching “log”

FitDay - Test articles

After a fattening few weeks on the road I've decided to jump on the FitDay bandwagon. My diet is slowly slipping back to the sorry state it was in a few years ago - a decline which I intend to stop as soon as possible.

No doubt I'll get sick of logging every single meal pretty quickly; I'll be happy as long as I can establish some good dietary habits before I reach that point.

To see what my diet's like at the moment : http://www.fitday.com/WebFit/PublicJournals.html?Owner=scottbird

Quick DE workout - SttB Articles

StabilisingAfter a few days of feeling somewhat ordinary it was great to get under the bar once again - no matter how briefly.

Following the first part of last week's brief session I warmed up with a couple of sets of band push-ups; and Alberto, the regular push-ups do feel slightly easier afterward. I suspect I'll need to greatly increase my push-up endurance (three sets was beginning to wear me out) before I see any major difference. As for range - the bands kick in near lockout (perhaps the top 3" or so).

John, for the band benching I added a little weight to the bar (in addition to the bands), giving the dubious benefit of stabilising the bar a little whilst making sure I'll feel it tomorrow. Ouch.

Band push-up 2×10@white band, 10@bw
Bench (explosive, band) 8×3@30kg+doubled red bands

Quick DE workout - Test articles

StabilisingAfter a few days of feeling somewhat ordinary it was great to get under the bar once again - no matter how briefly.

Following the first part of last week's brief session I warmed up with a couple of sets of band push-ups; and Alberto, the regular push-ups do feel slightly easier afterward. I suspect I'll need to greatly increase my push-up endurance (three sets was beginning to wear me out) before I see any major difference. As for range - the bands kick in near lockout (perhaps the top 3" or so).

John, for the band benching I added a little weight to the bar (in addition to the bands), giving the dubious benefit of stabilising the bar a little whilst making sure I'll feel it tomorrow. Ouch.

Band push-up 2×10@white band, 10@bw
Bench (explosive, band) 8×3@30kg+doubled red bands

Keep it steadyI awoke this morning with the idea of doing suspended band push-ups - this afternoon I decided to try them out.

Setup: I choked two Iron Woody Large bands (about 68kg/150lb) at the top of the rack, and put my hands in the bottom of them. Feet were elevated to bench height (slightly below the starting drop of the bands).

This setup increased the use of stabilisers for both the vertical and horizontal (the bands have a tendency to spread apart) plane. Much harder than I thought it was going to be.

On the blog front, my flatmate has finally been convinced to begin blogging his workouts. You'll find the latest at All Bar None.

Not quite light enoughIn a slight departure from the scheduled rack pulls, I decided to try out the Lightened Method. This is a deadlift with band tension aiding the start of the pull, and not contributing anything to the top part of the lift.

Setup: the bands were tied to pins set about 70-75cm (27.5-29.5") from the top of the rack, with the other end looped around the bar. I was using the Iron Woody Medium bands, which take off about 54kg (120lb) at the start of the lift.

Worked up to a 5RM at 140kg, but failed to reach lockout with 180kg. A little ambitious perhaps - though not all that far away.

Warmup: Gorilla chins

Deadlift (lightened) 5@60kg, 5@100kg, 5@140kg, 0@180kg

Frustrated (hey, if Rufus can do 3 plates at 3 months of age) I quietly finished with a bit of ab work.

Not quite light enoughIn a slight departure from the scheduled rack pulls, I decided to try out the Lightened Method. This is a deadlift with band tension aiding the start of the pull, and not contributing anything to the top part of the lift.

Setup: the bands were tied to pins set about 70-75cm (27.5-29.5") from the top of the rack, with the other end looped around the bar. I was using the Iron Woody Medium bands, which take off about 54kg (120lb) at the start of the lift.

Worked up to a 5RM at 140kg, but failed to reach lockout with 180kg. A little ambitious perhaps - though not all that far away.

Warmup: Gorilla chins

Deadlift (lightened) 5@60kg, 5@100kg, 5@140kg, 0@180kg

Frustrated (hey, if Rufus can do 3 plates at 3 months of age) I quietly finished with a bit of ab work.

More Detail - SttB Articles

Tuna, corn and pasta.Following on from a couple of recent comments over on The Reinvention Tour, here is a little more detail on my current diet:

I generally have 6-8 small meals per day, totalling around 3,500 - 4,000 calories. I rarely count protein, fat or carbs; as long as it seems reasonable at the time, it ends up on the plate.

These meals often consist of one or more of the following - cereal, fruit (both fresh and dried), nuts, pasta, baked potatoes, meat, fish and ice-cream. Washed down with copious amounts of green tea, water and milk.

In the way of vitamins and supplements, I have 2-3 protein shakes on workout days, and 1-2 on rest days. The vitamins consist of a multivitamin and vitamin c, as well as some of the following :

Calcium+Magnesium+Zinc
helps in contraction and relaxation of muscles, improves bone health, essential for energy production

Co-enzyme Q10
central role in energy metabolism
improves heart function
increases exercise tolerance
boosts immunity

Evening primrose oil
anti-inflammatory

Fish oil
aids heart and brain function

L-Carnitine
fat burner
aids heart health

L-Glutamine
helps prevent muscle catabolism
helps maintain cell volume and hydration, accelerating healing
increases growth hormone levels

Linseed (Flax) oil
as with all EFAs, Linseed aids production of prostaglandines (which control inflammation, pain, immune system balance, energy metabolism and cardiovascular functions)

Selenium
helps prevent various forms of cancer

Vitamin B complex
helps process calories from carbohydrates

Vitamin E
antioxidant, protecting cells from damage
helps body use oxygen
improves wound healing

Vitex forte
activates pituitary gland during sleep

These are cycled, with the exception of the Vitamin C and the Multivitamin - they're regulars.

More detail - Test articles

Tuna, corn and pasta.Following on from a couple of recent comments over on The Reinvention Tour, here is a little more detail on my current diet:

I generally have 6-8 small meals per day, totalling around 3,500 - 4,000 calories. I rarely count protein, fat or carbs; as long as it seems reasonable at the time, it ends up on the plate.

These meals often consist of one or more of the following - cereal, fruit (both fresh and dried), nuts, pasta, baked potatoes, meat, fish and ice-cream. Washed down with copious amounts of green tea, water and milk.

In the way of vitamins and supplements, I have 2-3 protein shakes on workout days, and 1-2 on rest days. The vitamins consist of a multivitamin and vitamin c, as well as some of the following :

Calcium+Magnesium+Zinc
helps in contraction and relaxation of muscles, improves bone health, essential for energy production

Co-enzyme Q10
central role in energy metabolism
improves heart function
increases exercise tolerance
boosts immunity

Evening primrose oil
anti-inflammatory

Fish oil
aids heart and brain function

L-Carnitine
fat burner
aids heart health

L-Glutamine
helps prevent muscle catabolism
helps maintain cell volume and hydration, accelerating healing
increases growth hormone levels

Linseed (Flax) oil
as with all EFAs, Linseed aids production of prostaglandines (which control inflammation, pain, immune system balance, energy metabolism and cardiovascular functions)

Selenium
helps prevent various forms of cancer

Vitamin B complex
helps process calories from carbohydrates

Vitamin E
antioxidant, protecting cells from damage
helps body use oxygen
improves wound healing

Vitex forte
activates pituitary gland during sleep

These are cycled, with the exception of the Vitamin C and the Multivitamin - they're regulars.

Mayday - SttB Articles

Light readingThe idea of having a few days' rest was certainly a good one - and I've elected to take a complete break (probably until Wednesday) in order to let things recover properly.

In the meantime, there's a bit of reading to catch up on at John's Workout Blog; an excellent blend of westside-style lifting with hypertrophy goals. Check it out.

Mayday - Test articles

Light readingThe idea of having a few days' rest was certainly a good one - and I've elected to take a complete break (probably until Wednesday) in order to let things recover properly.

In the meantime, there's a bit of reading to catch up on at John's Workout Blog; an excellent blend of westside-style lifting with hypertrophy goals. Check it out.

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