Training & Nutrition Journal

This is my training and nutrition journal. My training is based around CAKE EATER. My diet is based around TWO MEAL MUSCLE.

Tuesday June 20, 2023

Monday June 19, 2023

3Ds

Hyperhip stretch
90/90 battery
Jefferson curls
Seated good mornings
Step-ups
KOT lunge
Pigeon DL

BSQ 2×3@185
RDL 2×8@155
PISTOL 2×2@10
SI RDL 2×5@10
NGHR 1×20
NKEXT 1×20
HIP FLEXION 1×10
HIP EXTENSION 1×10

Lunch @ 1200 = restaurant salad (with unknown dressing); sardines, egg yolks, sauerkraut, and ground beef with mustard and hot sauce; Greek yogurt with banana

Snack @ 1530 = beef liver with honey cappings

Dinner @ 2100 = salad, cottage cheese, ground beef, egg yolks; Cuban sandwich, lunch-meat sandwich; banana and peanut butter with milk

–

First day back from a week-long family vacation. When I go on vacation, I go on vacation. Drank a decent amount of beer every day. I don’t get sloppy drunk. I don’t wake up with hangovers. Had no care for what I ate. Plenty of nachos and pizza slices are within me as I write this. No exercise on vacation, either. So I am a bit sloppy right now. Not mad about it. Just stating the situation.

Even though I took a week off, I am not fresh. Beach vacations zap me. Joints don’t feel right. Body probably inflamed from all the alcohol and processed foods. I don’t dive into training where I left off. I take a week or two to build back up. This saves me some soreness.

Wasn’t able to reach the weights I wanted today because my left knee was acting up. Hasn’t acted up in months, which sucks, but I know this pain: I went too hard on the 90/90 battery. My knee was doing things my hip was supposed to be doing. Should be fine in a week or two.

Softball today, hence the late dinner. Ate some vacation leftovers (sandwiches). Otherwise, decent. My liver needed a break.

 

 

 

 

 

 

 

 

Friday June 9, 2023

Thursday June 8, 2023

Preparing for vacation in a few days. Not really stocking the fridge, so I’ve been eating a lot of beef that’s been overstaying its welcome in my freezer.

Phase 1

3-Ds

Super hip stretch
90/90
J curls
Seated GM
Step-ups & downs
KOT lunge
Pigeon DL

Phase 2

BSQ 1×5@235, 1×7@235
RDL 1×6@215, 1×15@215
PISTOL 3×3@10
SI RDL 3×5@10
NGHR 1×20
NKEXT 1×20

Food

Lunch: ground beef, sardines and sauerkraut with mustard and Tobascco; liver with cayenne and raw honey cappings; Greek yogurt with banana

Dinner: cabbage, avocado, cottage cheese; chicken breast, apple sauce, honey, 1/2 sweet potato, bacon, raw cheddar; cheesy potatoes

Snack: oatmeal, banana, peanut butter; Greek yogurt with honey

Started doing the Jefferson curls on cinderblocks for more elevation, really looking to expand my range of motion. Right now, after I get loose, I can get the bar to my toes. Looking to go further. Holding the bottom position for 10-20 seconds on the final rep.

Did low-bar squats today for the first time in a while. Felt okay. I stopped doing them moons ago because they gave me gnarly elbow tendonitis. Not sure if I’m going to go low-bar from here on out, but I’m throwing the idea around. I always like the idea of doing low-bar back squats and front squats. Seems like a good combo.

Overextended on the food. Nothing crazy, just trying to keep myself in the fat-loss mindset. Sort of broke today. Walked past some cheesy potatoes after dinner and chowed down (they looked at me the wrong way). Snack at night, who knows why. The yogurt and honey were my son’s bedtime snack he didn’t finish, so I gladly did.

Wednesday June 7, 2023

Another somewhat sad showing by me. Today was supposed to be a misfit/cardio day. Skipped some lower-leg work. Didn’t do cardio.

Phase 1

3-Ds

Font spine (1 set)
Rear spine (1 set)
Side spine (1 set)

Phase 2

Tib-bar hip flexion 2×10@10
Tib-bar ankle flexion 2×15@12.5

Food

Lunch: ground beef, sardines and sauerkraut with mustard and Tobascco; liver with cayenne and raw honey cappings; Greek yogurt with banana and applesauce

Dinner: cabbage, eggplant, and egg yolk with cottage cheese; ground beef and honey, mushrooms and cheese; banana, peanut butter, milk

 

I usually drink raw milk. Farm delivers to an area nearby once per week. I had a gallon in the fridge for a while. Only about 1/2 cup left in the gallon, but it sat there for a few days. Stamp said it expires on the 10th. Tasted like metal. Didn’t smell sour. Looks like my gut microbiome is gonna have a few new bacteria buddies to play with.

Tuesday June 6, 2023

Planned on doubling up, doing yesterday’s training with today’s training. Lower back didn’t cooperate. Could barely do one squat with 225 pounds, likely because of the side-spine work I did yesterday. Didn’t do much, but it was enough to make a dent. Was supposed to do two sets of squats at 235. First set, five reps. Second set, failure.

Phase 1

3-Ds

Super hip stretch
90/90
J curls
Seated GM
Step-ups & downs
KOT lunge
Pigeon DL

T-spine stretch
External rotation
Kelly snatch

Phase 2

BSQ 1@225

OA CHINS
CHINS 1×10@12
RING PUSH-UPS 2×6@5, 1×10*@5
BW ROW COMPLEX*
BW PUSH COMPLEX*

Food

Lunch: burger, sardines and sauerkraut with mustard and Tobascco; liver with cayenne and raw honey cappings; Greek yogurt with banana

Dinner: cabbage, zuchinni, burger, avocado, cottage cheese; eggs with cheese; bacon, burger, cornbread (pictured, but not eaten); Greek yogurt, granola, honey

 

I drink flavored Liquid Death after dinner sometimes. Only 20 calories and can prevent me from eating something I shouldn’t.

Monday June 5, 2023

Body is beat. Had softball Thursday, Friday, and Sunday. Tweaked my groin. Nothing serious. Arm is dead, thanks to throwing. Again, nothing serious, but a nuisance. Did my warmup and couldn’t drag myself to lift.

Phase 1

3-Ds

90/90
Side spine

Phase 2

Nada

Food

Lunch: egg yolk, sardines and sauerkraut with Tobascco; liver with cayenne and raw honey cappings; chicken breast with mustard; Greek yogurt with raisins (ran out of bananas)

Dinner: eggplant, onions, and broccoli; chicken breast with bbq sauce, jalapenos, raw honey, cranberry walnut bread; (kids’ uneaten:) corn, ground beef, broccoli; ice cream

Weekend June 2-3-4, 2023

Weekend was subpar. Had five beers on Friday (combo of Modelo Oro and Coors Banquet). Softball team hung out on the field after the game. Don’t usually stick around. Made an exception this week. Saturday I played Smash Bros. with my old high school friends. We haven’t gotten together in years. More beers, skewed toward craft and IPAs. Sunday, also more beers. Wasn’t perfect taking pictures of my food, but I snapped some.

Was able to train Friday, but my Friday training schedule is messy. It’s a lower-body day. Doesn’t really have a direction yet. Do I push front squats? Do I attack Zercher deadlifts? I don’t know. Need to spend some time with my program on paper. Trained Saturday, but I only had 15 minutes. Did one set of weighted push-ups, barbell rows, guillotine presses, and murder rows to failure. This day could also use a tiny bit more direction.