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 NGN Training and Diet Log

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pflmagic



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Location : Melbourne, Australia.

PostSubject: Re: NGN Training and Diet Log   Thu Nov 01, 2012 4:42 am

Yo dude! Logs looking great as usual. How's the diet been? Changed much in the sense of calories on workout or 'rest' days etc? Keep at it man. Im sure your assiduous training as we see through this log has inspired many!
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NGN

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PostSubject: Re: NGN Training and Diet Log   Thu Nov 01, 2012 8:45 am

Magicman! Thanks bro.

Yeah the diet is changing a bit. I have upped cals a bit havent tracked exactly how much since spending so much time tracking every little tidbit of food I can tell. Maybe its about 300 more on workout days and 500-800 more on rest days. There are fewer rest days now and Im calorie and carb restricting much less on those days. Some days I am super loading on calories to help recovery from the added volume of the workouts.

Now that I am pretty lean....maybe about 7-8%BF, I have added yams on workout days and PB and celery on rest days. but if I feel like eating PB on workout day or yams on a rest day I dont stress about it.

Diet is still super clean...maybe I will track it and see exactly where I am at.
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NGN

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PostSubject: Re: NGN Training and Diet Log   Sat Nov 03, 2012 12:13 am

Thursday 11/1
Took a rest day. Did try and hit core but didnt feel recovered so left the park after a partial workout.
Front lever reps 6, 4

Friday 11/2
Hill run....haha f-yeah!
Ran today after class at about noon. I wasnt going to go because my legs (hamstrings and glutes) have had persistent soreness since Monday. I decided to give it a go anyway. The run was hard because of the soreness but I concentrated on taking longer strides and keeping the pace and made it up in 17:58. My goal of getting in the mid 15's doesnt seem so far away now!!!

Park workout. Not much time till I had to go pick up kids so rushed it a little

Pull ups - Ironloo routine, 5 reps to 5 sec hold behind head to 5 reps, repeat.

5 reps, 5sec hold, 5 reps, 5 sec hold, 3 reps
2 min rest
5 reps, 5 sec hold, 4 reps
2 min rest
5 reps, 5 sec hold, 5 reps, 5 sec hold, 0
2 min rest
5 reps, 5 sec hold, 4 reps
3 min rest
5 reps, 5 sec hold, 4 reps
3 min rest
5 reps, 5 sec hold, 2 reps
3 min rest
5 reps, 5 sec hold, 2 reps
3 min rest
5 reps, 5 sec hold, 0
3 min
5 reps, 5 sec hold, 2 reps


Dips w/5 min rest ( goal here is to get 3 sets of 40+ max reps) all reps done in a row with no stopping during the set.
42,36,26

Hanging toe to bar
12, 10

had to get home, slam a smoothie and go get the kids from school.

After the front levers yesterday my right shoulder is feeling funky. There is a weird pain in the rear delt when I stretch the shoulder by pulling the arm across the chest. every other position is fine. Iced it today but still feels weird. The pain is right at the attachment part of the shoulder muscle to scapula area. Pain is there but there is no loss of strength and isnt painful while doing pull ups.


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ironloo

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PostSubject: Re: NGN Training and Diet Log   Sat Nov 03, 2012 11:18 am

Very nice NGN with a workout like that there is now way you won't gain endurance/strength. if possible on that same day wayyy later in the day after your last meal try dips again 3 more sets, watch how you beat each set.This will help you even further you will see. Keep the #s 42-36-26 in your head all day and know you will beat them even before you try, pretend it is another day even though its the same day and just beat each set. I noticed when someone is real sore they are at a mental disadvantage because of the feeling even before they start there workout they know they will be slightly weaker, not true if the pain is blocked how do you know you are weak? Point pretend you are fully healed and beat those sets for dips later in the day no matter what.
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NGN

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PostSubject: Re: NGN Training and Diet Log   Sat Nov 03, 2012 11:24 am

ironloo wrote:
Very nice NGN with a workout like that there is now way you won't gain endurance/strength. if possible on that same day wayyy later in the day after your last meal try dips again 3 more sets, watch how you beat each set.This will help you even further you will see. Keep the #s 42-36-26 in your head all day and know you will beat them even before you try, pretend it is another day even though its the same day and just beat each set. I noticed when someone is real sore they are at a mental disadvantage because of the feeling even before they start there workout they know they will be slightly weaker, not true if the pain is blocked how do you know you are weak? Point pretend you are fully healed and beat those sets for dips later in the day no matter what.

haha....crazy...I'll do it!
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NGN

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PostSubject: Re: NGN Training and Diet Log   Sat Nov 03, 2012 4:17 pm

A little core work

Dragonflags 3min rest
7,6,5,5,5

60 sec planks
1 w/70lb kid on back
4 w/60lb kid on back
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AJ.

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PostSubject: Re: NGN Training and Diet Log   Sun Nov 04, 2012 9:05 am

Do you follow IF with Paleo style?
How many kcals a day? how do you split your macros?
Cool
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NGN

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PostSubject: Re: NGN Training and Diet Log   Sun Nov 04, 2012 12:14 pm

AJ. wrote:
Do you follow IF with Paleo style?
How many kcals a day? how do you split your macros?
Cool

Yeah...I havent studied the paleo diet but from what I have heard about it I eat that way.
no dairy, no grains except for sprouted grains, no sugar. In Sep. removed all non food additives and preservatives.

most carbs come from fruit, but now have added some yams and potatoes.

If you check the log earlier on I was really counting everything to the t as far as calories and macros. I was on the cut program for LG so I was taking in around 2600-2900 kCal/Tday and 1600-2000 kCal/Rday. Shooting for 180g protein. Didnt really worry about fat intake on either day just heavier carbs after training. Did that for 3 months.

Now that I am lean and my training volume has increased dramatically I keep kCal pretty heavy on both days. Protein intake about the same but have increased carbs on both days. Im maybe about 3300-3500 kCal/Tday and around 2800-3000 kCal/Rday. Still getting leaner too.

Since upping calories I havent really gained any weight but am still getting stronger and a bit leaner. The skin on my a$$ is getting thinner and I am starting to see my lower ab definition come in, slowly. Lost completely the love handle pants hangover. So Im not quite sure where all the calories are going.

I only eat homemade food so sometimes figuring out calories and macros is a pain.
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NGN

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PostSubject: Re: NGN Training and Diet Log   Sun Nov 04, 2012 1:59 pm

Sunday - Rday

Max pullups 1 x 20 reps
beat Mondays max by 2 reps
When I started in July my max was 6

Core endurance - Standard is 30sec planks side/center/side for 10 mins

I got to 5mins and will add 1 min each Rday till I reach 10 min.
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fafaedras

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PostSubject: Re: NGN Training and Diet Log   Sun Nov 04, 2012 4:03 pm

Dude, no hate, but you're not 7-8%, more like 9-10.

Strong moves though!
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NGN

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PostSubject: Re: NGN Training and Diet Log   Sun Nov 04, 2012 4:09 pm

fafaedras wrote:
Dude, no hate, but you're not 7-8%, more like 9-10.

Strong moves though!

Well that's great as im not really concerned bout that. Im lean enough .

Going for performance. :-)
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NGN

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PostSubject: Re: NGN Training and Diet Log   Sun Nov 04, 2012 11:23 pm

had another go at the 10 min plank set.

This time I did it right

R-plank 30sec
L-plank 30sec
C-plank 30sec
repeat...

continued for 10min with no rest.

For the last min or so I was shaking like a leaf and yelling, but I did it.
Im proud of myself. It took an extreme amount of effort and after I was done I started sweating like mad.
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Rauliuxas

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PostSubject: Re: NGN Training and Diet Log   Mon Nov 05, 2012 3:32 am

NGN wrote:
had another go at the 10 min plank set.

This time I did it right

R-plank 30sec
L-plank 30sec
C-plank 30sec
repeat...

continued for 10min with no rest.

For the last min or so I was shaking like a leaf and yelling, but I did it.
Im proud of myself. It took an extreme amount of effort and after I was done I started sweating like mad.

This one's good!I've done it .. Normal plank 30sec,Right side plank 30sec ,Normal plank 30sec,Left side plank 30sec. repeat x5 with no rest it also get's 10Mins Smile
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ironloo

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PostSubject: Re: NGN Training and Diet Log   Mon Nov 05, 2012 9:11 am

Rauliuxas nice but try to go as far as you can all in 1 set w/no rest shhot for 10minutes minimum.
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NGN

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PostSubject: Re: NGN Training and Diet Log   Mon Nov 05, 2012 11:30 am

ironloo wrote:
Rauliuxas nice but try to go as far as you can all in 1 set w/no rest shhot for 10minutes minimum.
??? What was wrong with Rauliuxas' description. That was the way I tried first but it hit the center plank 2x per side. Going R-L-C...repeat worked better. Unless you want to blast the center more than sides.
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AJ.

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PostSubject: Re: NGN Training and Diet Log   Mon Nov 05, 2012 12:07 pm

Do plank for longer.
Sets of 3min plank, 5min plank, 7min plank...

Gradually increase the time in plank. Increase until you can do 10min plank in one set.
Cool
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NGN

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PostSubject: Re: NGN Training and Diet Log   Mon Nov 05, 2012 12:17 pm

AJ. wrote:
Do plank for longer.
Sets of 3min plank, 5min plank, 7min plank...

Gradually increase the time in plank. Increase until you can do 10min plank in one set.
Cool

Sounds good. Working that with weight on other days.
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NGN

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PostSubject: Re: NGN Training and Diet Log   Mon Nov 05, 2012 5:23 pm

T-day

No run today. i have been persistently sore in the calves and glutes, seemingly unable to recover. Ironloo has directed me to halt running for a bit and mix up the leg routine with some squat/lunge days and dead lift days to help the recovery along. I should have known this could happen but have been so focused on getting up that hill faster.

Pull ups - max reps w 4 min rest
22,15,11,11,13,11,11,9

Seated cable rows w 2min rest
160 x 7
140 x 8,6

Dips 4 min rest
40,34,16,14
dips suffered today...I guess I had a lil too much volume on the back workout prior to hitting dips.

Dragon Flags 4min rest
7,7,7,5,4
Total effort was put into each set to try and hit 7 reps and my core was done....

I am a little bummed about missing on the dips but overall this workout totally kicked a$$ with massive gains on pull ups and dragons.

I will revisit the core with some HLR and the kid planks later this afternoon.

Broke fast at 12:00 with a 32oz smoothie (papaya, mango, pineapple, raspberry) w 15g glutamine, 3g creatine, 2g beta-alanine.
Large bowl of Japanese beef curry with rice
2 scoops Bluebonnet whey protein.
24 oz water. fish oil, multi-vit, b-100

later will have some PB sandwiches, spinach salad, and make some turkey chilli for dinner.




Last edited by NGN on Mon Nov 05, 2012 6:06 pm; edited 1 time in total
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Fi

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PostSubject: Re: NGN Training and Diet Log   Mon Nov 05, 2012 5:31 pm

Do you use a foam roller/stick/tennis/lacrosse ball for myofascial work? Really helps on the calves and quads, and the balls are great on your a$$ (?!).

Also, try burpees - they are awesome for an intense cardio boost. 20s work, 10s rest for 8 rounds. Try it!

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NGN

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PostSubject: Re: NGN Training and Diet Log   Mon Nov 05, 2012 5:37 pm

Fi wrote:
Do you use a foam roller/stick/tennis/lacrosse ball for myofascial work? Really helps on the calves and quads, and the balls are great on your a$$ (?!).

Also, try burpees - they are awesome for an intense cardio boost. 20s work, 10s rest for 8 rounds. Try it!

ya, broke out the foam roller last night. Balls on your a$$! hahaha I got some balls for........

anyway yeah will try some burpee rounds. I got a 5k mud run on Sat and dont want to be slowed down by sore legs and have an ebarrassing showing.
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Fi

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PostSubject: Re: NGN Training and Diet Log   Mon Nov 05, 2012 6:05 pm

Sounds crazy but it works. I use a tennis ball but most guys prefer hockey or lacrosse balls as they're harder.

Some links:

http://feelbetterfast.blogspot.co.uk/2008/11/booty-ball-massage.html

http://www.youtube.com/watch?v=e3SPZXqNv_g

More general: http://endorphins-addict.blogspot.co.uk/2012/05/attended-mobility-wod-clinic-this.html

Actually if you have the money you should probably get regular sports massages. I don't, which is why I use my Stick and tennis balls, and the odd hot guy who I manage to lure back to my cave Wink

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NGN

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PostSubject: Re: NGN Training and Diet Log   Tue Nov 06, 2012 12:33 am

Revisited dips...was not pleased with the previous performance and per Ironloo's suggestion hit the dips again

Dips 5min rest
44,35,29.....

Haha...that was much better. I did have 45 in my head but just couldnt get the lock out on the 45th rep. These are consecutive reps, no pause and good form too, droppin shoulder just a bit lower than elbows to full lock out position at top.
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PostSubject: Re: NGN Training and Diet Log   Wed Nov 07, 2012 10:28 am

Tues 11/06

Squats
135lb 5x15

DL
135x20
225x10
185x10,10,10,10

havent done those in 20yrs. the weight is light almost exactly 50% of what I used to lift in DL and less than that in squat. No worries. I will get stronger fast.

Post workout nutrition
1- pb and raw honey sandwich on organic sprouted grain bread
1/2 large watermelon
1 large bowl of Japanese beef curry with rice

little later had
4 eggs scrambled with 3 cups chard and spinach, some onions

then
1 pb and raw honey sandwich
2 scoops bluebonnet whey

dinner on the go
2pb and raw honey sandwiches
2scoops quattro protein.
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NGN

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PostSubject: Re: NGN Training and Diet Log   Wed Nov 07, 2012 9:00 pm

Pull ups 4-5 min rest

70lbs x 3
90lbs x 1
70lbs x 3,3,3,3
Rope pull ups (just like towel pull ups) 1 x 10
Chins
45lbs x 8

Dips 4 min rest
40, 36, 29

I think I have pushed the limit to the end of its stretch and if I want to be recovered enough for my 5k I think I should take it easy for the rest of the week.
I worked out today even while not feeling recovered from Monday's session and the lower numbers reflect that. Time for a pull back. Maybe will try and do some very low intensity but I dont even know if I am capable of not pushing hard so staying away might be the best choice.
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PostSubject: Re: NGN Training and Diet Log   Sat Nov 10, 2012 1:04 am

Ate massively post workout on Wed and took a full rest day on Thursday and even napped instead of training.

Friday.
Feel invigorated and strong. Legs still feeling a little DOMS from the squat/DL session and chest not feeling 100%, but my back feels great. I cant bear to have another rest day so I get to it

Ironloo pull up routine 5/hold 5. So its 5 consecutive reps then a 5 sec hold at the top, repeated to exhaustion. 5 min rest

5 - hold 5 - 5 - hold 5 - 5 - hold 5 - 3
5 - hold 5 - 5 - hold 5 - 2
5 - hold 5 - 5 - hold 5 - 3
5 - hold 5 - 5 - hold 5 - 2
5 - hold 5 - 5 - hold 5 - 0

Dips
43, 30 not feeling recovered so I bail on dips

Dragon flags
7,7,
one leg tucked
7,7

I def need to mix it up on the dip routine. Hitting max high reps 3x per week is just too much, and I can see why my pull up routines while just as intense or even more so stimulate faster recovery since I am mixing in endurance and strength during the week.
Pull ups numbers continue to improve week over week. I will hit 25 reps next week for sure.

post workout nutrition:
24 oz smoothie 15g glutamine, 2 g beta alanine, 3g creatine
3 sweet potatoes
3/4# ground turkey

1 apple, 1 1/2 pears
1/4 jar PB

2 sweet potatoes
1lb pulled pork shoulder roast. yummmmm
fish oil, multi vit, b-100
mineral sups



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