Eds 2010 Log

[mredanderson]

07.00 1 scoop promax, 1 tbsp PB, 5 fish oils, 2 multis

10.00 1 scoop promax, 1 banana

13.30 100 grams bran flakes, 1 pint semi skim milk

16.30 2 x 110 gram yogurts, 1 orange

17.30 100 gram oats, 1 scoop promax, 1 apple, 1 tbsp PB, mixed spices

19.30 2 steak burgers, 400 gram prawns, massive salad with chopped peppers, 2 tbsp balsamic/evoo dressing, 5 fish oils, 2 multis

I realized on the way to work I had forgotten my lunch - branflakes and muller yogurt it was then

Hit the pool for 40 lengths easy afterwork, then had a sauna and cold shower to finish

[mredanderson]

Lower Light

Foam Roll
Dynamic Warm/Stretch

Back Squats 2 x 8

Front Squats 2 x 8

SLDL 2 x 8

DB Lunges 3 x 15

Leg Press BW x 10 x 10

Incline Treadmill 20 minutes at 10% incline, 3.5 mph

Feeling much better today, appetite is healthy, and my energy is coming back, gonna keep it light then ratchet it up next week, my log has become really lame so I apologise!

Food

7.30 75 gram oats, 1 scoop promax, 200 grams berries, 5 fish oils, 2 multis

10.30 1 scoop promax, 3 clementines

13.30 1 tin tuna, 1 tbsp mayo, load of roast pork cold cuts, mixed green salad with pepper and cider vinegar

16.30 100 gram oats, 1 scoop promax, 2 apples, cinnamon

18.45 500 ml chocolate milk

20.00 Minced beef with onions and peppers, carrots, cabbage, lettuce, peppers, 5 fish oils, 2 multis

Need to get more wholefood protein in me instead of relying so mucb on shakes.

[mredanderson]

Cardio

Foam Roll
Dynamic Warm Up
150 Rope Turns
Static Stretch

20 mins airdyne bike - level 6 out of 9.

Good session, spent ages warming up then did some cardio, will probably put this in 1x a week as a bit of recovery, feel awesome after rolling around on the foam and doing loads of stretches

10.00 100 grams oats, 1 scoop promax, cinnamon, 1 tbsp PB, 5 fish oils, 2 multis

13.00 4 eggs, 2 wm toast, 3 pork sausages, 2 green teas

16.00 30 grams whey, 200 grams berries

18.00 220 grams chicken

20.30 Homemade turkey stirfry with ginger, garlic, soy, salt, pepper and mixed spices

22.30 30 gram whey, 1 tbsp PB, 5 fish oils, 2 multis

[mredanderson]

45 min walk in the afternoon with family - beats doin it on the treadmill or on your own anytime.

12.00 Homemade onion soup, 4 ryvitas, 4 eggs, handful grated cheddar, 5 fish oils, 2 multis

14.30 1 apple, 4 pineapple rings (no sugar), 2 tbsp PB

17.30 100 gram oats, 30 gram whey, 1 tbsp PB, cinammon, 2 green teas

20.00 3 pork sausages, 1/2 large sweet potato, peas, sweetcorn, carrots, gravy

22.30 30 grams whey, 5 fish oils, 2 multis

Sleep and appetite are both really good again, and feel energized and much more motivated get in there and start doing some proper work again

[mredanderson]

Weekend Food

Saturday

07.00 2 wm toast, 4 eggs, 5 fish oils, 2 multis

10.00 30 grams whey, 1 apple

13.15 1 tin tuna, large green salad, 1 red pepper, 1/2 avocado, 1 tbsp evoo, 1 tbsp balsamic

16.00 30 gram whey, 3 clementines

19.00 100 grams oats, 30 gram whey, 1 tbsp PB, 5 fish oils, 2 multis

Sunday

07.00 2 wm toast, 4 eggs, 5 fish oils, 2 multis

10.00 30 gram whey, 1 apple

13.00 1 tin tuna, large green salad, 1 orange pepper, 1/2 avocado, 1 tbsp evoo, 1 tbsp balsamic

16.00 30 gram whey, 1 banana

19.30 huge pile roast lamb, 3 roast potatoes, roast parsnips, carrots, cabbage, slice of fruit pie, custard, double cream, 5 fish oils, 2 multis

Roast dinner all the way!

[mredanderson]

Full Body

Deadlifts

60kg x 5
80kg x 5
100kg x 5
130kg x 5
130kg x 5
130kg x 5

Military Press

Bar x 5
40kg x 5
45kg x 5
45kg x 5
45kg x 5

Bulgarian Split Squats

10kg x 5/5
20kg x 5/5
20kg x 5/5
20kg x 5/5

Chins

Bw x 5
Bw + 10kg x 5
Bw + 10kg x 3
Bw + 10kg x 2

Bulgarians are an exercise that I know I will love to hate - they are really damn hard! - also I suck at weighted chins, so thats gonna be a little goal for the time
being. enjoying the fullbodys, forgotten how much 3-4 solid exercise can knacker you, compared to some of the filler I was doing before.

Food

9.30 2 wm toast, 3 eggs, 2 green teas, 1tbsp honey, 5g fish oil, 2 multis

12.00 100 grams oats, 30 grams whey, 1 tbsp PB, 1 green tea

14.30 3 eggs, 1 head romaine lettuce, 1/2 avocado, 1 green pepper

16.30 2 x 75 gram nakd raw food bars (312 cals, 66 grams carbs, 6 grams protein), smal tub mango chunks

19.00 30 grams whey, 1 banana, 1.5g vit C

21.15 1 salmon fillet, peas, sweetcorn, carrot, brocolli

22.30 30 grams whey, 5g fish oil, 2 multis, 1.5g vit C

Carbs and cals gone up a touch, certainly had a lot more energy in the gym, feeling a touchy throaty and sinuses blocked, so megadosing some cheap vit C for a few days

[mredanderson]

went for a 50 length easy swim after work, did mostly breaststroke with a few lengths of front crawl every so often, then did swam the length of the pool on 1 breath, couldnt do that a few months ago, so the cardio has improved a little.

Then went to the gym afterward and did -

Rotator Cuff Stuff

Face Pulls/Shoulder Horn/Side Lying Ext. Rotations/Lower Trap Raises/TRX Scarecrows (wicked exercise which will fry your upper back btw) - all for 3 x 10 light weight.

TKEs - 3 x 10 each leg

Planks - 3 x failure

Hanging leg raises - 3 x 10

Landmines - 3 x 10

Just training for the fun of it today! - in and out in less than 40 mins so got a nice sweat on

Food

07.30 75 gram oats, 30 grams whey, 2 tbsp PB, 5g fish oil, 2 multis

10.30 30 grams whey, 1 small apple

13.30 1 salmon fillet, bit of couscous with peppers and sultanas, large salad with 1 head cos lettuce, 1 red pepper and 1/2 avocado

16.00 30 grams whey, 1 banana

18.00 2 wm toast, 4 eggs, 1 apple

21.00 2 steak burgers (227 grams), mixed bag of veggies, 2 tbsp onion relish, 5g fish oil, 2 multis, 2g vit c

[mikes1990]

Ed - I'm also trying to get a lot of fruit and veg - think I managed 12 portions the other day! Although I've also been reading about the negative effects of fructose, so am trying to keep it to at least two thirds veg, and just one third fruits.

Here's the link to my article - http://mikesamuelspersonaltraining.co.uk/blog.html

As I said, it's certainly not T-nation quality, but hopefully it could be useful.

[mredanderson]

Mike - that is a wicked article (I didnt realize you were a PT until I saw that and your other blog posts ) - I never knew any of the information about levels of melanomas and the incidence of them in population groups who I would have never expected, I also liked how you recommended simply dietary changes instead of simply saying "take X supplement and you are sorted" - which simply encourages someone to think that popping some pills makes up for shortfalls

I wouldnt worry about it not being T-Nation standard though, add in some photos of steroidal looking bodybuilders, a smattering of semi naked women and some shameless supplement pushing and it would be good to go

Cardio

30 min Burpee AMRAP

Managed 175 reps - then did another 25 to make 200 total as that was the bare minimum I was aiming for.

Ah well - just one of those days!

Food

07.30 100 grams oats, 30 gram whey, 1 tbsp PB, 5g fish oil, 2 multis

10.30 30 grams whey, 1 apple, 30 grams cashews

13.30 homade hotpot with onions and potato wedges, cauliflower, small side salad

16.00 30 grams whey, 30 grams cashews

17.15 1/2 pound steak burgers

20.00 2 wm toast, 4 eggs, 5g fish oil, 2 multis, 2g vit c

[mikes1990]

Thanks mate, means a lot.

I tend not to mention that I'm a PT too much in case people ask me really difficult questions that I can't answer and I look bad! Also, PTs get a really bad rap because the majority of them (in my experience) are pretty poor. Whilst I'm far from being an expert trainer, I do like to think I'm slightly better than your average PT who gives out the same workout to every client, consisiting of 10 chest shoulders and biceps exercises, an hour of cardio and 500 crunches!