Tim's Workout Log

timtimtimmah19 · Post by **timtimtimmah19** » Sun Nov 09, 2008 12:44 pm

So I used to be very good about what I would eat, but ever since coming to college I've really let myself go and just eaten pretty much whatever struck fancy. It's gotten to the point that I know that even if I'm not gaining weight I will eventually and it's doing bad stuff to me inside probably. plan is to write what I eat and drink here every day for critique.

Currently I am workout out six days a week, although only two days are lifting days due to a lower back problem that prevents me from lifting legs right now. The other days are sprints or some light plyometric work.

I am currently 173 lb with about 10 percent body fat. By next football season I want to be around 180 lb with about 6-8 percent BF. plan is to get healthy right now (heal up back, ankle, foot, and knee injuries) and then really start to bulk.

swanso5 · Post by **swanso5** » Mon Nov 10, 2008 5:29 am

i wouldn't be sprinting/jumping with your back....

Sunlight.Fades · Post by **Sunlight.Fades** » Mon Nov 10, 2008 8:20 am

I agree here....I wouldn't be sprinting with most of those injuries....ankle, knee or back.

timtimtimmah19 · Post by **timtimtimmah19** » Wed Nov 12, 2008 12:33 am

So I realized you guys were right after thinking about it a little more. I mean, I went through football seasons sprinting without major problems from it, but the point of healing is not to just get by, it's to actually heal lol. So what I've decided is to do some long distance running. I'd do nothing, but with ankle, when I hurt it last time I totally rested it and it actually led to stiffened up tendons and ligaments, which I believe led to this injury. I know long distance isn't really worthwhile usually for sport, but I figure it's better than nothing.

Meal 1 (8:20 AM)-Two egg white omelets with mushrooms and american cheese. One pear. Three pieces of whole wheat toast with peanut butter for flavor. One bowl of cantaloupe. One piece of honeydew. One glass skim milk. One glass water.

Meal 2 (1:30 PM)-This meal was much later than I had anticipated or would have liked, but I got caught up in chem lab for the full three hours and had lecture right after it, so I had no choice unless I was going to skip, which isn't currently an option. Herb wrap with turkey, roast beef, pepper jack cheese, banana peppers, lettuce, pickles, small amount of lite mayo. carrots. water

Meal 3 (4:00 PM)-Fat free yogurt. Banana. Kashi high-protein whole grain cereal in yogurt. water

Meal 4 (6:00 PM)-salad with large amount of cucumber. chicken breast. bowl of pear slices. glass of skim milk. glass of water.

Meal 5 (8:00 PM- Pre-workout)-Cliff bar, peanuts, water

Workout- Core activation series. Stretch series/warmup. Ran two miles 14:00. Stretch.

Meal 6 (9:30)-Whey protein shake, peanut butter and banana sandwich (not ideal but I haven't been to the grocery store in a long time and as a college student I am a bit limited lol)

I also drank water thorugh the day between meals.

Honestly, I'm not thrilled with how I ate today. I really need to find time to get to a grocery store to stock up on some veggies and chicken and whatnot, so I'm just trying to get by and eat as well as I can until I'm past tests wednesday and thursday. I'm actually thinking of filtching a couple handfuls of carrots or cucumbers from the dining hall next meal along with usual piece of fruit.

As far as knee injury goes, it's actually more in the back of the knee and only flares up when I sprint or have forces pushing on the sides of knee, so I"m thinking it may be a hamstring type of thing? I don't know, either way, long distance didn't really affect any of injuries today which was nice.

Sunlight.Fades · Post by **Sunlight.Fades** » Wed Nov 12, 2008 7:56 am

When I hurt ankle two years ago, I did elliptical. Running any distance may only injure it further.

timtimtimmah19 · Post by **timtimtimmah19** » Wed Nov 12, 2008 9:09 am

I hurt it long enough ago that it's only a little stiff, like it doesn't hurt when I walk, it's just a little sore at times. As long as I keep icing I think i'll be okay. Like I definitely came back from it too early this year, but its come along nicely.

swanso5 · Post by **swanso5** » Wed Nov 12, 2008 11:50 pm

- long distance has the same impact as sprinting but about 8 billion more steps involved
- as suggested do the ankle stuff i posted...for more search destructable ankles by jimmy smith...repitive limited range of motion exercises will only make it stiffer as there is no joint mobility required/performed
during running
- slked pulling/pushing might be great for yoyu if you can get one from somewhere
- post core activation series
- knee thing is from ankle, hip or both

timtimtimmah19 · Post by **timtimtimmah19** » Fri Nov 14, 2008 1:39 am

Got the flu. Obviously not working out and nutrition consists of pretzels and crackers and basically anything that I can get to stay in me...

timtimtimmah19 · Post by **timtimtimmah19** » Mon Dec 08, 2008 6:58 pm

Been working out since last post, just haven't been great about keeping this updated, so since I have a little time over the study break before finals I figured I'd start it up again.

Today: Meal 1 (12:00): Two egg white omelets with american cheese and mushrooms; self-made burrito with one tortilla, ground beef, lettuce, black beans, jalapenos (not great but Monday is taco day for the dining hall), three small bowls of fruit

Meal 2 (2:30): Yogurt, home-made granola, almonds

Meal 3 (Pre-workout-4:30): Frozen fruit smoothie with a little orange juice and with vanilla instant breakfast powder

Meal 4 (Post-workout-6:00): Protein shake (20 mins later) two chicken breast, two cup pasta (usually avoid, but as post-workout I've heard it's okay), mix of peas/corn/carrots

Meal 5 (6:50)-Still hungry after postworkout/dinner, so had whole-wheat grilled chicken lean pocket

At this point I'm posting, so I'll put what I'm planning to eat from here on

Meal 6-Natural peanut butter on celery

Meal 7-Turkey sandwich, carrots

Workout: back is still bad and I have an appointment set up with the local orthopedic doctor who is very good back home when I get back. For the time i've been told to keep up core strengthening exercises, stretches, and light lifting, so I'm using three sets of 12 lifting, with light core stabilization exercises.

-Core activation/strengthening exercises
-Pullups (Sideways grip)- 12 12 10
-Bench Press- 175x12 175x9 175x9
-Lateral Raises- 20x12 20x12 20x12
-Pulldown- 50x12 50x12 50x12
-Reverse Plank- 1:00 x 3

swanso5 · Post by **swanso5** » Wed Dec 10, 2008 3:37 am

what are you doing for core? no glutes i see......good luck

timtimtimmah19 · Post by **timtimtimmah19** » Wed Dec 10, 2008 1:25 pm

-I'm slowly working way up from planks of various kinds to heavier core exercises (landmines, pallof press, etc). The core activation stuff is mainly learning to tighten core as I go through various movements, prepping me for more intense movements.
-I cannot do any direct glute work with loads because it messes up back. However, warmup/core stuff has a large amount of variations of glute bridges to help activate glutes.

Todays workout: 10 uphill sprints

timtimtimmah19 · Post by **timtimtimmah19** » Thu Dec 11, 2008 2:17 am

Today's workout:

Core stuff
Rows 3x12 60
Inclined Bench 3x12 55
Face Pulls 1x12 60 2x12 70
Hammer Curls 3x12 30
Pallof Press 3x12 70
Side Bridge 3x1:00
Stretches

I've decided to use the new, fast rep method of lifting that Eric Cressey has come up with (http://www.t-nation.com/free_online_art ... in_a_hurry) since I'm doing high reps anyway for a while. I figured I'd give something totally new a try.

swanso5 · Post by **swanso5** » Thu Dec 11, 2008 2:36 pm

chad waterbury, not EC

side holds need only be 30secs tops, from there make them harder with side hip thrusts, side hold w/ cable row, side hold w/ db int rot, sidr to prone hold etc

timtimtimmah19 · Post by **timtimtimmah19** » Thu Dec 11, 2008 11:51 pm

bad on the author, I should really check that before I say something...what do you think about it personally? It's a lot different than everything I've done and I've been doing heavy lifting for a while (uppers, haven't been able to do lower :-/) so I'm thinking it'd be a good way to give joints some time to rest...

I'm guessing the side hold w/ cable row is i'm in side plank position and i do a cable row with the free arm? I'm really interested in trying that if that's what it is...

vamp · Post by **vamp** » Sat Dec 13, 2008 10:34 pm

I'm looking at Drop'n the weight and increasing the reps to ease up a bit on the joints as well for the next program. I'm thinking of th 15 rep to 30rep range. Just read an article in T-nation about higher rep activating more muscle fiber for growth and also enticing greater test and GH (growth hormone) so thought I'd start cycling this in with heavy lifting every so often.