Week 6: 2/13 –
2/19/2012
Data:
Weight - 170
BMI - 26.63
PBF (Old) - 4.6
PBF (New) - 5.5
Heart Rate -60
Blood Pressure -137 / 87
Neck - 16.125 in
Chest - 41.125 in
Waist - 30 in
Hips - 31 in
Training Schedule:
Monday - Rest (sick)
Tuesday - Rest (sick)
Wednesday - Rest (still a bit sick)
Thursday - BJJ - 1 hour
Friday - Strength and Conditioning
Saturday - Rest (really tough S&C session)
Sunday - BJJ Seminar - 2 hours
Cold Shower Procedure:
Hot Baths - Monday, Tuesday, Wednesday
For Rest of Week - 1 min hot/cold/hot ea; 7 min cold
Strength and Conditioning:
2/17/2012 |
10 min easy row |
167w, 146 cal, 2359m |
Then |
2 x 30 Lunge (15 forward, 15 backward) |
2 x 15/20# |
2 x 30 Overhead Lunge (15f, 15b) |
2 x 45/60# |
2 x 15 Overhead Lunge |
2 x 40/40# |
2 x 15 Lunge (farmer carry grip) |
2 x 60/60# |
Then |
3 x 5 zercher squat |
45/105/105 |
3 x 5 front squat |
135/155/185 |
Then |
Off Box 1-Leg Squat x 3/3 |
5 x High Pull @ 115# |
5 rounds @ 30 sec rest |
90 Second Exercises:
2/16/2012 | 30 sec jumping jacks |
30 sec squat | |
30 sec windmills | |
2/17/2012 | 30 sec chair dip |
30 sec squat | |
30 sec vertical pull | |
2/18/2012 | 30 sec push up |
30 sec jumping jacks | |
30 sec latteral squat |
90 Second Exercises (Cheat Day):
2/19/2012 | Session 1 |
30 sec push up | |
30 sec air squat | |
30 sec bent over fly | |
Session 2 | |
60 sec push up | |
30 sec good mornings |
Weekly Notes:
Monday:
- SICK (cold) - Came down with a full fledged cold today after some symptoms showed up yesterday. I did not train, do my morning exercises, take a cold shower, or stick to my diet as I wanted to get well as soon as possible and did not want to contaminate my teammates. Took a Vitamin C supplement (2 tablets) in the morning as well as Advil Congestion (every 4 hours) in addition to regular supplements.
Tuesday:
- Still Sick - Did not train, take a cold shower, or do morning exercises. Did try to get back on my diet, but failed as the day went on. Supplementation and Medication remained the same as Monday.
Wednesday:
- Felt better, symptoms still persistent - Did not train, do morning exercises or take a cold shower. I did, however, get back on my diet and stuck to it throughout the day. Took one Vitamin C tablet in the morning, and Advil Congestion as needed (lesser frequency than in previous days).
Thursday:
- Back on regular training, exercise, and shower schedule. Still took one Vitamin C tablet in the morning for good measure.
Saturday:
- Some Notes on the Macronutrient Change - Last week I prescribed myself a major diet change, and you can read the details in the Week 5 Summary under the Weekly Notes section. I did not notice a significant change in energy levels during training sessions as I thought might happen. However, I did perceive a noticeable increase in satiety and reduction in binge urges as I predicted would also happen. The reduction of binge urges could be due to my days of illness in which I abandoned my planned diet in order to prompt a quick recovery and get back to training. I do not think that this was the primary cause of my increased satiety though. With the prior rations (apx. 50/30/20; p/f/c) I was consuming I could manage about three days before I began "romanticizing" about the beloved cheat day. If you have ever been on a strict diet you know exactly what I am talking about here. With the recent adjustment I did not notice such pangs until day four. That is, my last blown-diet-day this week was Tuesday I felt fully satiated throughout the day for all days up until late Saturday night.
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