Week 4: 1/30 - 2/5/2012
Data:
Weight: n/a (See Weekly Notes)
BMI: n/a (See Weekly Notes)
PBF Old Method: n/a (Seek Weekly Notes)
PBF New Method: 5.21
Resting Heart Rate: 52 BPM
Blood Pressure: 150 / 75
Neck: 16 in
Chest: 41.5 in
Waist: 30 in
Hip: 31 in
Cold Showers:
| Procedure: | 2 min hot, 7 min cold | ||
| Mon | n/a | n/a | n/a |
| Tues | 97.4 | 56 | 93.1 |
| Wed | 97.5 | 57 | 93.7 |
| Thurs | n/a | n/a | n/a |
| Fri | 98.7 | 56 | 93.4 |
| Sat | n/a | n/a | n/a |
| Sun | n/a | n/a | n/a |
| Weekly Avg | 97.9 | 56.3 | 93.4 |
90 Second Exercises:
| 1/31/2012 | 30 sec dip |
| 15/15 sec lever push up | |
| 30 sec step up | |
| 2/2/2012 | 30/30 sec lever push up |
| 30 sec lunge | |
| 2/3/2012 | 30 sec close pushup to lever pushup |
| 30 sec air squat | |
| 30 sec short bridge | |
| 2/5/2012 | 90 sec jumping jacks |
90 Second Exercise (Cheat Days):
| 1/30/2012 | Session 1 |
| 60 sec push up to side plank | |
| 30 sec air squat | |
| Session 2 | |
| 30 sec bridge from ground | |
| 30 sec bent-over fly | |
| 30 sec side squat | |
| Session 3 | |
| 45 sec push up | |
| 45 sec air squat | |
| 2/1/2012 | Session 1 |
| 45 sec chair dip | |
| 45 sec short bridge | |
| Session 2 | |
| 45 sec underhand wall push up | |
| 45 sec wall push up | |
| Session 3 | |
| 90 sec air squat |
Strength and Conditioning:
| 2/1/2012 |
| Warm Up |
| 2 x 5 wall squat |
| 2 x 10 jump squat |
| 2 x 5 goblet squat (45/70) |
| Workout |
| 15 x DB swing @ 55# |
| 3 min airdyne @ 1000 cal/hr pace |
| 3 rounds @ 90 sec rest |
| Avg Paces: 1020, 1025, 1036 |
| Rest 5 min |
| 10 x jerk @ 110# |
| 3 min row @ 1000 cal/hr pace |
| 3 rounds @ 90 sec rest |
| Cal/Watts: 154/43, 176/46, 183/47 |
| Rest 5 min |
| Cool Down |
| 5 min Grip and Neck work |
| 5 min yoga |
| 2/3/2012 | ||
| Warm up | ||
| 2 x 5 wall squat | ||
| 2 x 5 goblet squat (55/75) | ||
| 2 x 10 box jup @ 24" | ||
| Workout | ||
| 4 x 30 sec work/rest | ||
| push press @ 2 x 15# | ||
| rest in overhead position | ||
| 25/15/15/16 reps | ||
| Then | ||
| 8 x 3 power clean | ||
| 155/65/75/85/75/55 | ||
| Then | ||
| 6 x TGU @ 15# | ||
| 60 sec 180 leg raise | ||
| no rest | ||
| 20/15/10/9/9 reps | ||
| Then | ||
| 3 x 500m rom | ||
| 5 min rest between | ||
| 1:58.2, 220w, 35cal | ||
| 1:57.3, 210W, 35cal | ||
| 2:01.4, 187w, 23cal | ||
| Cool Down | ||
| 10 min yoga |
This Week's Training:
Monday - 2 Hours BJJ
Tuesday AM - 1 hour BJJ
Tuesday PM - (See Weekly Notes)
Wednesday - Strength and Conditioning
Thursday - 1 hour BJJ
Friday - Strength and Conditioning
Saturday - Active Recovery (Helped a friend move furniture) about 2 hours
Sunday - Active Recovery (Taught a Private Boxing Lesson) - 1 hour
Total Training Hours: about 9 hours
Weekly Notes:
Monday:
- Did not take cold shower. Took a hot bath for relaxation and recovery purposes. This will become part of my weekly routine.
Tuesday:
- Did not do boxing evening workout. Instead I spent 30 min in hot tub due to fatigue symptoms indicative of over training (no muscle soreness, but primarily mental fatigue and feeling physical lethargic)
Wednesday:
· Supplement Change – Mega-T Green Tea has been relaced by NOW Slimaluma Plus. NOW Slimaluma Plus is marketed as an appetite control supplement, however I switched to it because two of the three ingredients are Green Tea and Yerba Mate. I also prefer this product because it more directly resembles what I was seeking to supplement, that is, green tea and yerba mate without fillers or other “thremogenics.” I have also switched from Body Fortress Whey Protein to Muscle Pharm Combat Powder which is still whey protein, however it was on sale (for about the same price as the Body Fortress product) on the website I was already making an order for my joint supplement (Universal Animal Flex). The nutritional values are about the same also, with the Muscle Pharm product having slightly more carbs and fat and slightly less protein. Being so similar it was worth trying something new that perhaps tastes better, which is always a plus.
· Cheat Day today instead of Thursday. It was my mother’s birthday and wanted to join in the celebration (ie: cake and ice cream)
Friday:
· Sample Grocery List for 2 Weeks of Groceries –
o Skinless/Boneless Chicken Breast – 4lbs
o Fish – 14 servings
o Lean Ground Beef – 2 lbs
o Lean Pork Loin Chops – 1 lb
o Lean Turkey (ground or cut) – 2 lbs
o Liquid Eggs (not just whites) – 2 large cartons
o Tofu – 2 lbs
o Vegetables (frozen, preferably green) – 54 servings
o Fruit (frozen) – one small bag
o Nuts (preferably unsalted) – 7 servings
o Shredded Cheese – 1 large bag
o Cottage Cheese (fat free) – 32 oz
o Kashi Cereal – 1 box
o Whole Grain Pasta – 1 box
o Beans – 7 x 10g/C – 70g/C – 1 can
o Whole Grain Pasta – 1 box
o Smart Balance Oil – 1 bottle
o Grapefruit Juice – 64 oz
· Better Sample Menu –
o Meal 1 (8am): scrambled eggs w/ cheese, kasha cereal or fruit, coffee w/ cinnamon, multivitamin, joint supplement, coffee
o Meal 2 (10am): grilled chicken, mixed vegetables, beans or whole grain pasta, coffee
o Meal 3 (1pm): grilled beef, vegetables, shredded or cottage cheese, coffee
o Meal 4 (4pm): grilled chicken, vegetables, tea supplement
o Meal 5 (7pm): grilled turkey or pork chop, vegetables
o Meal 6 (9:30pm): Whey Protein dessert w/ cinnamon
o *add shredded cheese, tofu, and nuts as allowed
o ** grapefruit juice and fruit with each cheat meal (2-3) throughout the week
· Unplanned cheat meal – felt like blood sugar was low. This is two weeks in a row that this happened. To prevent further incidents, I am going to prepare a large (one package) of sugar free jell-o to keep in the fridge each week in case of an emergency sweet tooth situation. 100 cal in Jell-o is the lesser of two evils when compared to a 1000+ cal cheat meal.
Sunday:
· No Longer logging cold showers – after four weeks of data collection, this should be a sufficient sample and I have chosen to disregard the burden of logging the temperatures. However, I will still be taking cold showers and the procedure will still be documented in the weekly notes.
Monday (Data Check):
· Scale Battery died – weight not measurable this morning, and tomorrow is not an acceptable date due to water retention from today’s carb load. Consequently, BMI and Body fat (per Method 1) are not obtainable. However, Body Fat (Method 2 [Jackson Pollock 3]) is not dependent on Body weight and thus can provide a calculated measurement. Weight and BMI will be recalculated on Thursday morning and documented for that date.
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