El Capitan's Log - Page 5

El Capitan · 12-05-2006, 01:16 AM

Workout time: no workout
Sleep: 7 hours
Energy: 7/10
Soreness: lower back (stiff when i got out of bed)

Diet:

1: 2 eggs,2 whites, 5 slices turkey bacon
2: 1/2 natty pb sandwich
3: 1/2 natty pb sandwich
4: ham/ cheese sandwich
5: 2 slices pizza, bag of baby carrots (bad meal, hadda stay from being catabolic though)
6: 1c broccoli, 2 turkey burgers
7: shake, natty pb

Gimme your thoughts on ZMA cause I ordered some to just kinda test it out for 2 months.

EC

El Capitan · 12-05-2006, 11:38 PM

DE Squat/ ME Bench

Flat Barbell Bench Press

95x10
115x10
135x3
145x3
155x3
165x0
155x3

Lockouts NEW Exercise

135x3
165x3
185x3 Default PR

Light Cleans
95x3
95x3

Workout time: unknown
Sleep: 6.5 hours
Energy: 8/10
Soreness: none, a little tightness in lower back, but was fine within 10 minutes of waking up, triceps a little bit

Comments:
Bench felt really easy up until I tried for 165. I seem to be having a problem unracking these weights.

I know I could have prolly gotten 3 reps had I got it off the rack. Lockouts felt good, and my tris are kinda fried. Went light on the lower body today as I have a big workout on Thursday. I will prolly test my 40 time tomorrow if I can find a meter stick and measure it out.

Diet:
1: 2 eggs, 2 whites, 2 tbsp. natty pb
2: 1/2 pb sandwich
3: 1/2 pb sandwich, some almonds (approximately 1/8c)
4: ham and cheese, some carrot sticks, more almonds
5: 1 1/2c oats, 6 egg whites, 2 tbsp. natty pb (pre-w/o)
6: whey shake (post)
7: prolly some bacon and veggies and some kinda protein maybe more egg whites
8: shake, natty pb

For the ZMA, I thought I ordered some but it turns out I didn't lol. My dad is pretty cool with me getting it, but my mom has other opinions: "You take too many supplements already"

so I'll see how this plays out. I received advice to get a multivitamin with ZMA in it. Well that makes no sense because to my knowledge, calcium hinders the obsortion of the ZMA.

I'll see how this plays out lol.

EC

**romanaz** · 12-05-2006, 11:52 PM

dont worry my parents do the same thing. keep pushing! you and me both are on the way to a 1000lb total. we will get it.

I propose, why don't we make a log like bigD and starman did? The quest for 1000lbs? :-D

El Capitan · 12-05-2006, 11:54 PM

Quote:

Originally Posted by romanaz

dont worry my parents do the same thing. keep pushing! you and me both are on the way to a 1000lb total. we will get it.

I propose, why don't we make a log like bigD and starman did? The quest for 1000lbs? :-D

hm... *strokes his goatee

*

well I am pretty sure you would make it there first, but it's not a bad idea.

EC

**bigDman** · 12-06-2006, 12:01 AM

Quote:

Originally Posted by romanaz

dont worry my parents do the same thing. keep pushing! you and me both are on the way to a 1000lb total. we will get it.

I propose, why don't we make a log like bigD and starman did? The quest for 1000lbs? :-D

that log will last till i hit 2000

**romanaz** · 12-06-2006, 12:01 AM

haha, you never know pal! I wouldn't count my 325 squat as of yet, as it was a different type of squat (quad, compared to post. chain) but I should be up to it soon enough.

the key for me is bench.

im up for it if you are. oh by the way, I'm cutting right now so you got the advantage there.

**romanaz** · 12-06-2006, 12:36 AM

Quote:

Originally Posted by bigDman

that log will last till i hit 2000

haha keep dreaming bigD!

El Capitan · 12-06-2006, 01:52 AM

Quote:

Originally Posted by romanaz

haha, you never know pal! I wouldn't count my 325 squat as of yet, as it was a different type of squat (quad, compared to post. chain) but I should be up to it soon enough.

the key for me is bench.

im up for it if you are. oh by the way, I'm cutting right now so you got the advantage there.

no one ever calls me pal. bring it, chump.

Ima lose now, but I will give it my best.

EC

**romanaz** · 12-06-2006, 03:11 AM

haha ur on. its going down, ill stop cutting when I hit 185 (6lbs away) and then YOUR TOAST!

El Capitan · 12-06-2006, 11:52 AM

Quote:

Originally Posted by romanaz

haha ur on. its going down, ill stop cutting when I hit 185 (6lbs away) and then YOUR TOAST!

Off Day/ Cardio

Ran some 40s today and timed them. I didn't get to do that many cause I had to measure the length out first, check for ice in my intended path of travel, etc.

My times were:

5.47
4.94
4.02- mis-time
5.25
5.1

+ stretching

*note I have never in my life timed sprints, but I will be looking to improve on these times a little. They were hand timed by my little sister lol.

EC

El Capitan · 12-08-2006, 12:28 AM

Coan/ Philippi Workout 4

Warm Ups
135x10
225x4
255x2
285x1

Work Sets
300x2 + 15lbs. vid here: Romanaz and El Capitan : The Quest to 1000

Speed Sets
215x3
215x3
215x3
215x3
215x3
185x3
185x3
185x3

Circuit

SLDL
195x8
215x8 PR + 10lbs.
45x8

Bent Over Rows
45x8
45x8
45x8

Wide Grip Underhand Chins
BWx2
BWx3
BWx4

Good Mornings
125x8
145x8 PR + 10lbs.
45x8

Workout time: unknown
Sleep: 8 hours
Energy: 9/10
Soreness: lower back, hammies, lats a little

Comments:
Sit down bitch.

**romanaz** · 12-08-2006, 12:51 AM

nice SLDL and GM pr. gj bro

El Capitan · 12-08-2006, 12:53 AM

Thank you kind sir. *tips hat*

EC

**romanaz** · 12-08-2006, 01:13 AM

now I gotta add 15lbs somewhere... ok, 5lbs on bench 10 on deadlift

El Capitan · 12-09-2006, 07:41 PM

Quote:

Originally Posted by romanaz

now I gotta add 15lbs somewhere... ok, 5lbs on bench 10 on deadlift

hahaha

ME Squats/ DE Bench

Speed Bench
100x3
100x3
100x3
100x3
100x3
100x3
100x3

Pushups
5 sets of 5

Squats
135x1
155x1
205x1
225x1
250x0
250x0
250x0
250x0
250x0
250x0
250x1 PR + 25lbs. Vid:

Workout time: unknown
Sleep: 12 hours
Energy: 10/10
Soreness: lower back, hammies, quads, inner thighs, upper back

Comments:
I was extremely determined to get that 250 squat, hence all the times I tried. I felt amazing after hitting that.

EC

**romanaz** · 12-09-2006, 10:18 PM

Quote:

Originally Posted by El Capitan

250x0
250x0
250x0
250x0
250x0
250x0
250x1 PR + 25lbs. Vid:

EC

dayum! good shit though, congrats on making that.

12-05-2006, 01:16 AM	#121
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	The Eats Workout time: no workout Sleep: 7 hours Energy: 7/10 Soreness: lower back (stiff when i got out of bed) Diet: 1: 2 eggs,2 whites, 5 slices turkey bacon 2: 1/2 natty pb sandwich 3: 1/2 natty pb sandwich 4: ham/ cheese sandwich 5: 2 slices pizza, bag of baby carrots (bad meal, hadda stay from being catabolic though) 6: 1c broccoli, 2 turkey burgers 7: shake, natty pb Gimme your thoughts on ZMA cause I ordered some to just kinda test it out for 2 months. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

12-05-2006, 11:38 PM	#122
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	DE Squat/ ME Bench Flat Barbell Bench Press 95x10 115x10 135x3 145x3 155x3 165x0 155x3 Lockouts NEW Exercise 135x3 165x3 185x3 Default PR Light Cleans 95x3 95x3 Workout time: unknown Sleep: 6.5 hours Energy: 8/10 Soreness: none, a little tightness in lower back, but was fine within 10 minutes of waking up, triceps a little bit Comments: Bench felt really easy up until I tried for 165. I seem to be having a problem unracking these weights. I know I could have prolly gotten 3 reps had I got it off the rack. Lockouts felt good, and my tris are kinda fried. Went light on the lower body today as I have a big workout on Thursday. I will prolly test my 40 time tomorrow if I can find a meter stick and measure it out. Diet: 1: 2 eggs, 2 whites, 2 tbsp. natty pb 2: 1/2 pb sandwich 3: 1/2 pb sandwich, some almonds (approximately 1/8c) 4: ham and cheese, some carrot sticks, more almonds 5: 1 1/2c oats, 6 egg whites, 2 tbsp. natty pb (pre-w/o) 6: whey shake (post) 7: prolly some bacon and veggies and some kinda protein maybe more egg whites 8: shake, natty pb For the ZMA, I thought I ordered some but it turns out I didn't lol. My dad is pretty cool with me getting it, but my mom has other opinions: "You take too many supplements already" so I'll see how this plays out. I received advice to get a multivitamin with ZMA in it. Well that makes no sense because to my knowledge, calcium hinders the obsortion of the ZMA. I'll see how this plays out lol. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

12-08-2006, 12:28 AM	#131
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Coan/ Philippi Workout 4 Warm Ups 135x10 225x4 255x2 285x1 Work Sets 300x2 + 15lbs. vid here: Romanaz and El Capitan : The Quest to 1000 Speed Sets 215x3 215x3 215x3 215x3 215x3 185x3 185x3 185x3 Circuit SLDL 195x8 215x8 PR + 10lbs. 45x8 Bent Over Rows 45x8 45x8 45x8 Wide Grip Underhand Chins BWx2 BWx3 BWx4 Good Mornings 125x8 145x8 PR + 10lbs. 45x8 Workout time: unknown Sleep: 8 hours Energy: 9/10 Soreness: lower back, hammies, lats a little Comments: Sit down bitch. __________________ Current/ goal for end of summer: Shitty life/ improve my life.

12-08-2006, 12:53 AM	#133
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Thank you kind sir. tips hat EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.