Back in Action

update

Went to SB, had a busy week, now in Cambria. Beefcake continues.

Starting Strength #7

SS #7

Squat: 2x5 (45#) / 1x5 (60#) / 1x3 (90#) / 1x2 (120#) / 3x5 (155#)

Bench Press: 2x5 (45#) / 1x5 (60#) / 1x3 (80#) / 1x2 (105#) / 5x3 (120#)

Pullups (90% deadhang): 8 / 8 / 6

notes

Bumped the NO-Xplode to 1.5 scoops and felt like I was bursting with energy. The squats are starting to get heavy. Deadhang pullups are improving too.

food

pre-workout: NO-Xplode

post-workout: milk, protein powder, creatine, cinnamon

breakfast: breakfast sandwich & hashbrows from mcD's

lunch: 3 tacos w/ avocado and horchata

snack: the other hashbrown from the AM, dried apricots, lard cookie

dinner: leftover pizza

snack: milk

Rest + CF Freestyle

"Sheila"

3 rounds:

25 squat

10 pushups

50 core-kickers

Then run around the block (barefoot).

food

pre-workout: NO-Xplode

post-workout: milk, protein powder, creatine, cinnamon

breakfast: egg / bacon / cheese sandwich from boudin

snack: cheerios and milk

lunch: indian food leftovers

snack: chocolate milkshare from mcD's

dinner: pizza

76 miles by Bike

ride to healdsburg

Left Sports Basement SF around 9:15 with Henry. Great weather, with a little fog around the bridge. Felt good heading out. Brought 1 bottle of Prolong, my 2L hydration pak, plus cinnamon bread, dried apricots, chia seeds, and clif drink mix. The route was as follows:

SF > Sausalito > Larkspur > San Anselmo > Fairfax > San Geronimo > Nicasio > Petaluma > Santa Rosa > Rohnert Park > Healdsburg

notes

Ate lunch in Petaluma along the water. Felt stuffed and happy. Then I downed a blended coffee milkshake, and felt like crap. This continued for the next 20 miles. Then we filled our bottles and the hydro pak with ICE and it was like a whole new beginning. I love COLD WATER. The last stretch was great, and I felt like I could ride all day. Before we got to downtown Healdsburg we took a quick break to jump in the Russian River -- this was f***ing amazing and again I felt like I had 100 more miles in my legs. Arrived in Healdsburg and had an ice cold beer @ Bear Republic Brewing Co. Henry's folks arrived shortly thereafter and we made short work of garlic fries and calamari before heading home.

food

pre-ride: cinnamon toast w/ peanut butter

on the bike: prolong, clif drink, cannimon bread, dried apricots, chia seeds

lunch: turkey meatloaf sandwich, greens, kettle chips, coffee milkshake

post-ride: beer, garlic fries, calamari

dinner: sushi, gyoza, miso soup

bedtime: whole milk with scoop of protein poweder

Day @ the Beach

notes

Went to Stinson Beach w/ the family. Also walked around the neighborhood. Nice day. Started with a hangover that took a while to shake, but a long walk (with some errands along the way) around Fisherman's Warf / North Beach / Russian Hill took the edge off.

food

breakfast: milk, protein powder, creatine, cinnamon

lunch: three tacos from nick's - pollo asado, mahi mahi, carne asada

dinner: spinach salad with chicken, nuts, cranberries, and fries

snack: whole milk

Starting Strength #6

SS #6

Squat: 2x5 (45#) / 1x5 (60#) / 1x3 (90#) / 1x2 (120#) / 3x5 (150#)

Press: 2x5 (45#) / 1x5 (45#) / 1x3 (60#) / 1x2 (75#) / 5x3 (90#)

Pullups (90% deadhang): 6 / 6 / 6

notes

Felt good, real calm at the gym. Trying to plan out workout schedule and debating whether or not to keep taking NOX.

food

pre-workout: NOXplode

post-workout: milk, protein powder, creatine, cinnamon

breakfast: oatmeal, almonds, raisins, 2 eggs

lunch: procutto and cheese sandwich, lard cookies

snack: dried apricots

dinner: german sausage, sauerkraut, potatoes, a bite of schnitzel, and a 2L boot of Bitburger pils

Rest Day

notes

Feeling vry tired today, although I got ~ 7 hours of sleep last night. New meds maybe?

food

breakfast: cinnamon break, milk

second breakfast: oatmeal, almonds, cranberries, raisins, 2 eggs

lunch: burger w/ bacon and blue cheese, fries, bread

snack: cheerios and milk

dinner: chicken tikka masala, rice, naan, samosa

nightime snack: milk

Starting Strength #5

SS #5

Squat: 2x5 (45#) / 1x5 (55#) / 1x3 (85#) / 1x2 (115#) / 3x5 (145#)

Bench: 2x5 (45#) / 1x5 (55#) / 1x3 (80#) / 1x2 (100#) / 3x5 (115#)

Power Clean: 2x5 (45#) / 1x5 (50#) / 1x3 (65#) / 1x2 (80#) / 5x3 (95#)

notes

Felt especially scatterbrained in the AM, but once I got to the gym I felt great, high-energy, motivated. Changed ADHD meds on Tuesday, and now the caffeine seems to have more of a pronounced effect.

food

pre-workout: NOXplode

post-workout: milk, protein powder, creatine, cinnamon

breakfast: oatmeal, almonds, raisins, 2 eggs

lunch: turkey bacon avocado club sandwich

snack: green tea + chocolate frozen yogurt w/ almonds + blackberries

dinner: pad thai, shrimp, chicken, couscous, greenery, garlic bread

dessert: oatmeal cookies

1 min Interval Ladder

intervals

12 intervals total

60sec > 10sec > 60sec RI

Pacing: 6:03 / 5:54 / 6:02 / 6:48 / 6:49 / 7:02 / 7:29 / 7:11 / 6:30 / 6:36 / 5:57 / 5:48

notes

Cold and damp outside. Good post-work run w/ Sheila. Ran hard! Very happy with my splits, especially since I haven't run in a couple weeks. Glutes & hamstrings feel tight. Went to Safeway on the walk back.

food

breakfast: cinnamon bread

second breakfast: oatmeal, almonds, raisins, 2 eggs

elevensies: milk and cheerios

lunch: chicken guacamole burrito bowl

snack: medium chocolate mcD's milkshake

dinner: chicken cobb salad

Starting Strength #4

day four

Squat: 2x5 (45#) / 1x5 (55#) / 1x3 (80#) / 1x2 (110#) / 3x5 (140#)

Press: 2x5 (45#) / 1x5 (45#) / 1x3 (55#) / 1x2 (70#) / 3x5 (85#)

Pullups (deadhang w/ touch): 7 / 7 / 6+1

food

pre-workout: NOXplode, chia

post-workout: milk, protein powder, creatine, cinnamon

breakfast: oatmeal, almonds, raisins, 2 eggs

lunch: ham and feta sandwich, greens, vegan cookie

dinner: quarter pounder

supper: hot link, nachos, sundae at AT&T park

No Beer

hike

Drove the long / scenic route to Mt Home Inn on Mt Tam. Hiked to the Tourist Club. They were closed, and hence no beer.

food

breakfast: PB&J

brunch: scramble w/ toast

dinner: big mac w/ fries and milk

supper: santa fe chicken salad, curly fries

Wine Biking

route

Rode through Livermore to Bent Fork winery. It was hot, so we rode back and opted for an afternoon in the pool instead. Probably pedaled 10-15 miles total.

food

breakfast: cinnamon bread

brunch: egg & bacon pie

dinner: chicken super burrito w/ guacamole

snack: glass of milk

Starting Strength #3

day three

Squat: 2x5 (45#) / 1x5 (55#) / 1x3 (80#) / 1x2 (105#) / 3x5 (135#)

Bench: : 2x5 (45#) / 1x5 (55#) / 1x5 (75#) / 1x2 (95#) / 3x5 (110#)

Pullups: 112 / 10 / 6

food

pre-workout: NOXplode

post-workout: milk, protein powder, creatine, cinnamon

breakfast: oatmeal, eggs, etc

second bfast: cereal and milk

lunch: indian leftovers

dinner: ahi and potatoes leftovers

supper: casserole leftovers

snack: cinnamon toast w/ peanut butter

Starting Strength #2

day two

squat: 2x5 (45#) / 1x5 (50#) / 1x3 (75#) / 1x2 (100#) / 3x5 (130#)

press: 2x5 (45#) / 1x5 (50#) / 1x3 (55#) / 1x2 (65#) / 3x5 (80#)

deadlift: 2x5 (50#) / 1x3 (80#) / 1x2 (110#) / 1x5 (135#)

notes

Weight was hard for all work sets - feeling just the right amount of strain I think. I thought the deadlifts would be too light, but I had to work for 135#. Also I'm feeling much better today (not as sick). Still didn't feel 100% during lifts, but I rode to work and feel 10 times better than yesterday.

food

pre-workout: NOXplode, chia

post-workout: milk, protein powder, creatine, cinnamon

breakfast: oatmeal, almonds, raisins, 2 eggs

second breakfast: milk and cheerios

lunch: hot pastrami sandwich, pumpkin seeds

dinner: mcnuggets, fries, apple pie

supper: casserole

Rest Day

notes

Another day off. Worked from home again, also went to the Doctor. It's too early to tell what's got me sick, but I'm taking mucinex and I have a Z-Pack prescription ready to go if needed.

food

breakfast: starbucks coffee cake

second breakfast: oatmeal, almonds, cranberries, blueberries

lunch: roast beef sandwich

snack: strawberry banana vivanno with matcha from starbucks

snack two: manchego, almonds,

dinner: dal makani, chicken tikka masala, naan, rice, curry fries

dessert: mini ice cream sandwiches

Rest Day

notes

Trying to recover from the flu. Got plenty of rest yesterday (worked from home in the afternoon).

food

morning: protein shake

breakfast: oatmeal, almonds, raisins, 2 eggs

second breakfast: cherios and milk

lunch: chipotle burrito and york mints

dinner: large chocolate shake

supper: seared ahi, salad, mashed red potatoes, green onion, mochi, mini ice cream sandwich

total: 4,400 calories

Starting Strength #1

day one

Squat: 2x5 (45#) / 1x5 (50#) / 1x3 (75#) / 1x2 (100#) / 3x5 (125#)

Bench: : 2x5 (45#) / 1x5 (50#) / 1x5 (70#) / 1x2 (900#) / 3x5 (105#)

Pullups: 1 set to fail (12)

notes

First day of Starting Strength protocol + beefcake diet. Got out of bed and immediately realized I was sick. Thought that drinking some water and getting to the gym might trick my body into being not sick. Didn't work, but I lifted anyway (despite knowing better). Hit all my lifts but I'm not sure if I can put down a half-gallon of milk today as planned. Took the bus to work, planning to go home after lunch.

food

pre-workout: NOXplode

post-workout: milk, protein powder, creatine, cinnamon

breakfast: oatmeal, almonds, rasins, 2 eggs, tabasco

second breakfast: cereal & milk

lunch: big mac, fries, milk, cappucino

dinner: club sandwich, green salad

supper: combo pizza, salad, gatorade

total: 3,800 cal

(http://caloriecount.about.com/cc/account/report.php)

SF Urban + Jungle Hike

old people stair hike

Solid day of stairs, hiking, and forest, including Tank Hill and Mt. Olympus. Probably covered 3-5 miles in 2+ hours.

Stairway Waks in San Francisco