Tic's Reflection

1/17/2009 This sucks.

Well, today is suppose to be my heavy training day and grow. Guess what, I am full blown sick with. The cold/flu may be the result of too little calorie while in contact with too many people and a few of them sick. It's kinda embrassing to say but I think my 3 month old nephew got my sick because i was hold and caring for him for awhile and he was really sick.

Oh well, NO LIFTING today while the body recover. Sucks because I carb loaded and everything for it.

Wt at 8 am (empty) = 175.8 lb

Diet
banana (110 cal, 29g carb, 1g pro)
large orange (100 cal, 25 carb, 1)

I cannot really keep track of what I ate all day, pretty sick and light-headed. Let's say its maintaince +- 250 cal. NO excercise
 
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1/18/2009

Still sick but feeling a tad bit better. Throat hurts a little, especially while trying to sleep but mind is cleared up now!! Ya. Now to decide what to do, light cardio workout with minimal carb afterward or just relax the whole day to get rid of this.


Diet
banana (110 cal, 29g carb, 1g pro)
Quaker Oatmeal (150 cal, 22 carb, 3 pro)
Sam's Club Blueberry Bag (280 cal, 58 carb, 8g)
once again, cannot keep a detailed track record.

Weight
at 9 am = 173.6 lbs.

Overall, I would say that I am balance or +200-500 calorie for the day. Eating a lot of oranges to help fight this flu. Went out and played 1 hour of basketball. Was fun and hope that I didn't get my friends sick. I told them that I was sick but they insisted that I go out.

Ya, Nobody, I agree it was really tough and quite disappointing not being able to lift. I was really looking forward to the Power-lifting part of the workout and then resting / growing part. I mean, I even over-saturated my body with carbs which is probably good because it probably helped me to fight this flu. Still somewhat sick but my head is cleared up now... I hate the feeling of a cloudy head.

Probably gonna go to gym and do some cardio tomorrow. Hope that I will be well enough and won't get anyone sick. Would feel terribly if I got others sick.
 
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The only thing worse for me than failing at lifting, is failing to lift at all. I don't know how you do it pal, but you are wise.
 
This sucks.. another day and still sick... The mind is somewhat clear but I can feel my leg from that 1 hr of basketball yesterday. Oh well, it is MLK day so gonna rest up some more. Wow, I eat a lot of carbs when I am sick. Afraid to even keep track of it but lots of oranges, banana, blackberries.

Haha, this is an unplanned but necessary break from lifting for me. I am not sure if I mentioned it but I've been consistently hitting the weights and lifting for 9 months without a break of longer than 5 days, this 4 days stunt will be the longest break that I've had in a long time. Good stuff. See how I found the silver lining? That will lead me to today's tought;

Always look for the silver lining.

When things are going bad and horrible, there got to be some good that may or will eventually come out of the whole ordeal. Once it's found, keep the mind staying positive.

Today is Marin Luther King's Jr's birthday and I want to say something a little extra special. This freedom and security that we enjoy is not always "free" even though we take advantage of it. We should remember the men and women who sacrificed their lives for what we are enjoying right now. From famous names like Abe Lincoln to MLK, to the countless soldiers serving our country and the police force helping to maintain the peace. My point is that when there is an opportunity to do right, try to do it.

Evil wins when a good man stand idle and does nothing.
 
Thank you G8 for putting the term into what I was going to do next. Actually, I have been doing something pseudo-periodization thing before back from september until December. Where I would lift like a powerlifter for 2 weeks and then lift to lose weight for 1 week. Rinse, repeat. What changed up was the sets + rep + pace + a lot more cardio and calorie defecit in weight loss phase.

For sure, I will incorporate periodization or try to in the up coming months. Sounds like fun and what I was heading to next. My idea was to incorporate periodization with proper diet to do weight loss + mass gain. Going to do depletion and (calorie deficit) for next week, then switch to muscle gain (lower sets / rep) + calorie surplus.

First thing first, shaking off this illness. Hello, stomach flu but feeling better.

G8r, do you have a good link for periodizatoin or book that you recommend? I love reading / learning from a good reliable source and not just any posts that may yield misleading info.

thanks for the suggestion bud.
 
1/20/09

Finally got back into the gym. Still a little sick but I don't think that I am contagious but still wiped down after myself once I finished a machine. Most definitely felt weaker and hit the wall much faster while lifting. Most sets were 10-15 (mostly 15 reps).

Workout (~90 minutes total)​
The high reps are part of my periodization method as I am preping the body for max growth and developing again. At the same time, I am cutting calorie to get that Six pack before NOBODY. I am not sure if this is practical but why not get lean while doing Volume training (= depletion).

Flat bench: 135x15, 185x3x15, 135x15(close grip)
Military press: 100x10, 80x2x15
seated machine row: 180x3x15
Lat pull down: 175x3x12
dips (bodyweight only): 5 sets of 15 reps
Seated machine Lat raises: 130x3x12
Shrugs: 245x3x10
Tricep ext (rev grip): 60x2x12
Seated Machine Flies: 130x3x10 (or 12, canot recall)

ellyptical w/ arms: 111 calories as warmup
: 790 cal after workout, kept HR at 128 bpm
Row machine for 6 minutes ~ 60 calorie

TEA ~ 1,400 calorie (probably more)

Diet​
banana (110 cal, 29g carb, 1g pro)
Sam's Club Blueberry Bag (280 cal, 58 carb, 8g)
Small Avocado (150 cal, 12, 2)
Venti house coffe (30 cal, 0 carb, 1 pro) 450 mg of caffeine
1 scope of Whey (130 cal, 4 carb, 24 pro)
2 Oranges (200 cal, 45 carb, 3 pro)
Chicken Leg + some breats + wing (~500 cal, 5 carb, 60 pro)
Blackberries (5.6 oz) = 68 cal, 15 carb, 2 pro
veggie + dressing (82 cal, 5 carb, 0 pro)
Daisy Lowfat Cottage cheese (1/2 cup) = (90 cal, 4 carb, 14 pro)

Intake Total = 1,650 cal ; 180 carb, 122 pro

NET CALORIES = 1650 - 2100 (bmr) - 1,400 (tea) = -1850 cal
Weight at 9 am = 173.4

Was much easier to keep heart rate up today. Most likely because of all the carb that I loaded up on the weekend and ate throughout the weekend to fight off this flu. I cannot get a good weight baseline until I am completely over this flu as the body may retend more or less water, I don't know.
 
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Here is one article on periodization. Joe Friel is a discliple of this, but it was really invented by a Romanian, Dr. Tudor Bompa during the cold war. Friel has several "Training Bibles" out there.
 
Mel Def said:
hahah. It's a kangaroo. Are you making fun of me or did you really think it was a goat too? That thing sure looks goat like.

Hope you feel better! Sucks to slog through a workout sick.
Click to expand...

That is NOT a kangaroo... If it was born a goat, looks like a goat, smell like a goat, and taste like a goat, then it gotta be tofu because we all know that we should not be eating goat.
 
1/21 Wednesday

Wow, I am sore in my upper body today. Not sure if it was from the 4 days layoff or the fact that I was still sick or the dieting while lifting but it's nice to feel sore again. It's a good sore.

Workout (morning only)​
Ellyptical w/ arms = 400 cal
Jog for 15 minutes = 180 cal
Rowing = 70 cal
Yoga for one hour (Ashatanya style)

Squat: 135x10, 225x4x12
Seated calf raise: 180x3x20

TEA = 900

Diet​
Avocado (250 cal, 24, 4)
Chicken Leg + some breats + wing (~500 cal, 5 carb, 60 pro)
some rice cake dish (small) (150, 20, 4)
1 scope of BSN synthea 6 (200 cal, 4 carb, 24 pro)
2 Oranges (200 cal, 45 carb, 3 pro)
Daisy Lowfat Cottage cheese (1 cup) = (180 cal, 8 carb, 28 pro)
banana (110 cal, 29g carb, 1g pro)
dinner -rice, fish, pork, 2 egss- (~700 cal, 60 carb, 20 pro)

Intake = 2300 cal, 197 carb, 145

Net Calorie = 2300 (intake) - 2,100 (BMR) - 900 TEA = - 700 cal ​
 
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tic said:
That is NOT a kangaroo... If it was born a goat, looks like a goat, smell like a goat, and taste like a goat, then it gotta be tofu because we all know that we should not be eating goat.
Click to expand...

No lie. g8r30 told me it was a kangaroo on the golf course in Austrailia that he snapped a pic of. Maybe the cropping makes it appear like a goat or a donkey ( to Firefreak anyway) but it is a kangaroo. I heard it from the source. MAybe he is trying to play a Jedi mind trick on us?
 
Youse guys are killin' me... I'll have one of our resident aussies take a look at my avatar and confirm that it is a 'roo.

I wouldn't have a goat as an avatar as I wouldn't want to get Big Tom all hot and bothered.;)
 
1/22 Th: Full body

Workout 12-3​
Did a full body-workout tody which took about 100 minutes to complete; "fun" stuff. Warmed up on ellyptical and finished with ellyptical. Total workout time is 3 hrs, just doing depletion so not brothering to write down all the rep/set. The 55 minutes cardio at the end was just horrid, but kept HR about 120.

Wide grip pull-up, dips, Flat bench press (185x3x12), Close grip (135x3x12) bench press, sitting row 2 sets x (close, mid, wide grip), Seated machine leg press (5 sets of 12 reps), Seated calf raise (180x5x20), tricep ext (2 sets), bicep db seated curl (30x2x12)

Ellyptical w/ arms:
150 cal (warmup)..... 700 (after lifting, time = 55 min)

TEA ~ 850 (not gonna include lifting)

Diet​
Okay, I found the secret to keeping full while on a low carb diet; AVOCADO. Wow, ate 1/2 avocado at brunch and other 1/2 at liner and I feel full. GREAT stuff.

BSN
Avocado
 
yo good work there tic =3 im glad your working hard as well.

when you bench, do you just lie down and push? or do you set up an arch like powerlifters? use leg drive?
 
PB

I do not arch my back. I know it's more power and help aid in the lifting but my ego/pride is NOT worth a lower back injury. I only use my feet to stablize and might arch slihtly on the last rep but then my spotter will come in and pull it up if I do that. For example; today, I did 183x3x12 with feet up in the air until 8 or 10 reps and then place it down as I got tired.

Nobody,

The lifting was moderate pace only, I am already tired from the last 2 days; so next time I lift with more energy I will try to keep the pace faster. Rest period was btw 1-2 minutes vs last week (before I was sick) it was 30-75 seconds.

Thanks for the comment guys. Next week, I will take a break from diet and lift for power again for 1 week because Chinese New Year is this Monday(Sunday is New Year's Eve = lots of good food). Because of the holiday = food, it's a great time to carb up and lift heavy for a week. No point in watching everyone get great food b/c I want to beat NOBODY. If I am gonna eat might as well eat to build muscle instead of maintaince if I was on a diet.
 
1/23 friday

Skipped yoga today, cannot get up. Too hard to keep track of my diet due to Holiday and entertaining guests, so I am just going to try to cut back on as much carb and portions as I can for now. Goo gooo carb loading weekend after Saturday afternoon's supercomposition fullbody workout.

Cardio today:
Stair machine = 250 cal
ellyptical w/ arms = 450 cal
Rowing maching for 15 minute ~ 200 cal

total TEA ~ 900
 
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