All right, let's try this. Dave's journal!

September 04, 2009

Day 18

What I ate:

Morning:
2 whole wheat bread slices
175 gr salmon

Lunch:
150 gr chicken tenders (not fried obv.)
2 white bread slices

Mid-afternoon:
1 special-k vanilla bar

Post workout:
~26gr whey protein + nonfat milk

Dinner:
~80-100gr beef, in form of a fajita with a low-cal tortilla wrap, onion, tomato & jalapeno
mmm, would like another but whatever

What I did

10 minutes low to mid intensity running
2 minutes of high intensity running (14+ km/h pace)

Inclined bench press
2x15 @ bar+25 lb
1x10 @ bar+10 lb

Assisted pullup
1x15 @ 2.5 plates assist
1x12 @ 2.5 plates assist
1x10 @ 3 plates assist

Calf Raise
3x15 @ bar+50lb

Military Press
2x15 @ 10lb DBs (if I had done one more I would've failed trying)

Good-morning
2x15 @ med bar + 10lb

Squats
3x15 @ bar+15 lb

Alternating biceps curl
3x15 @ 8lb DB

Two-handed overhead extension
4x15 @ 12lb DB

DB Rows
2x15 @ 12lb DB for each hand

60s to 90s rest between each exercise.

Well, I went a bit overboard today in regards to amount of exercises, but I feel like I need extra biceps and lat.dorsi help, because of my pullups, they suck!

Everything else was OK, I had a wonderful time benching because I was so close to failure in the end, that it only motivated me a bit more. Same with squatting, I threw in an extra 5lb there.

To tell you the truth, when the session ended I was shaking and trembling and felt kind of sick for the next 20 minutes, and then it wore off. So I'm gonna try and make Fridays "failure day" and push myself over the edge because I get a 2-day rest till Monday.

Satisfaction level: 10/10.

Can't wait to get real strong!
 
Last edited:
Day 19

What I have eaten

Morning:
1 scoop oats
200 ml skim milk
~80-100gr beef, in form of a fajita with a low-cal tortilla wrap, onion, tomato & jalapeno

Post-WO
1 serving whey protein
200ml skim milk

Lunch:
1 can of tuna w/garlic seasoning and pizza sauce
1/2 piece casabe (typical venezuelan bread-like thing, veeeeeeery good, no fat, low carb, low prot)

What I did

Cardio day

Treadmill

1km 8min (warm up)

4km 22min

0.5km 5min (cool down)

20 minutes stationary bike (HR ~110-120 BPM)

I had my whey while I was on the bike, watching the Federer v Hewitt fourth set.

Today is an important day for the Venezuelan football team, we've get a REALLY difficult game against Chile (IMO the most attractive football being played at the moment), again, I will not have a single beer! :) Wish us luck, we need it!
 
September 07, 2009

OK, I had a problem with my ISP.

Result? No internet for 48 hours. Everything has been settled.

Day 20

Don't remember what I ate on Monday. Memory is not my forte.
I do remember I've been a good, calorie-deficit oriented guy.

What I did

Flat bench pressing
1x8x55lb
2x8x65lb
2x8x70lb

Full Squat (no machine)
1x8x45lb (warm up)
2x8x65lb
2x8x70lb

Lat pulldown
1x8x100lb (warm up)
4x8x120lb (damn)

Leg curl
1x8x15lb (warm up)
1x8x25lb (might have pulled something)
2x8x20lb (shouldn't have)

Still-legs Deadlift
1x8x45lb (wanted to see what it was like)
1x8x55lb
1x8x65lb
1x8x75lb
1x8x80lb

Hammer curls
4x8x10 (don't know if it is 10kg or 10lb, I'm guessing 10kg, if anyone knows the weight units Technogym uses I'd be happy)

Military press
4x8x10 (same units situation)

Some crunching :)

I felt really good, today was about trying out a new set of exercises and calibrating weight. I found my ideal weight for every exercise, except for that damn leg curl, which felt awful when I failed at 8@25lb.

Other than that, I felt amazing!
 
September 08, 2009

Day 21

Nothing special, hard cardio and I may have overeaten (don't think so though) with my eating.

Cardio machine said 720 calories burned. As a rule of thumb, I do not trust that and always substract 20%. So, 570 calories burned? Cool!
 
September 09, 2009

Day 21

I have had a great protein day, I'm on a -500 deficit, to be conservative.

I was very busy, no time to eat snacks and crap or think about that.

What I did

Flat bench pressing
1x10x65lb
4x10x75lb

Full Squat (no machine)
1x10x55lb
1x10x80lb (too much)
3x10x75lb

Still-legs Deadlift
4x10x80lb

Lat pulldown
3x10x120lb
1x6x120lb (failure)

Military press
4x10x10?? (question marks mean I don't know if it's kg or lb)

Lat pulldown (close grip)
1x10x100lb
2x10x110lb
1x6x110lb (failure)

1:30 rest on each set, rep and change. Diligently timed.

I got my BF% today, and it was 15.3!!!!!!!!!!!! 1.7% less than the last time I did this!!!!

I was extra happy and motivated because of this and I went to the gym with 'WILL.KICK.ASS' in my mind.

I tried to kick ass today, and I failed a couple of times, but I felt I did excellent because today was challenging for me. Didn't do any leg curls because I wanted to preserve my legs, yesterday's cardio was exhausting.

My satisfaction level was 15/10, if that is possible.
 
September 10, 2009

Day 21

Morning
~110 gr turkey ham
1 low cal tortilla wrap

Lunch
120gr chicken
4 Oreos (I know...)

Post WO
23 gr protein on my 250 calorie shake

1hr post WO
1 handful of assorted nuts (peanuts, almonds and some other stuff)

Dinner
not yet, want to have a salmon sandwich

What I did

Interval training
5 min @ 5mph for warm up

1:30 @ 5mph
0:30 @ 10.5mph

7 times

Then a cool down of 10min, decreasing speed from 5mph to 2.5mph

It wasn't as cool as it sounds, because it was on a treadmill. So switching the thing up and down was really annoying.

I did sweat like never before and felt my breathing was really heavy for a longer period of time. I don't want to say I did HIIT because I don't feel I did. I didn't feel "sick and begging to be killed", as people say I should feel like after a HIIT session.

My satisfaction level today is a steady 7/10.
 
Not much has happened these days.

I have stopped trying to outsmart Char Waterbury for my own good, doing more reps than he suggests, which has allowed me to put on a little more weight to each one of my exercises.

I made peanut butter on Sunday, which felt great and has a natural taste, instead of the prefab stuff that I used to buy.
 
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