MadBadger's Workout and Diet Log

[MadBadger]

Yah, so, here it is.

My nutrition plan:

I plan to adhere to this strictly 6 days a week; Saturdays will be a REASONABLE cheat day. In the future I may knock up some alternative meals with comparable macros to swap in and out to prevent boredom and/or insanity.

Workout is Rippetoe's 3 times a week, MWF, per the Rippetoe Thread:
http://forum.bodybuilding.com/showthread.php?t=998224

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows

I am currently performing these with 80 lbs. Yes, I really am that weak. Also, I do not yet have a proper squat rack, requiring that I deadlift, clean and press the weight before each set of squats. I know, I know. I'm getting a power cage.

Cardio is performed 6 times a week, SuMTWThF, with Saturday off. At present, I am running 6mph for 10 min, walking 3mph for 10 min, running@6 for 10, walking@3 for 10 for a total of 40 min of cardio. Once I can, I will be running the whole time.

Stay tuned.

[MadBadger]

<<< My avatar is embarrassing as hell. Perhaps I will work harder to get it to change this time around...

Sunday - Getting over the flu, so I ate very little and didn't work out at all. Good start, huh?

Monday - Still fluish, ate pretty good, a little under cals though. Didn't workout, slept 12 hours.

Tuesday - First day I felt good after being sick. Ate pretty much on target, with one or two transgressions (mom's homemade peanut butter cookies... had 3... ok, so three transgressions) Ran 10 minutes at 6mph, walked 10 min at 3mph, ran 10 min at 6mph. Trying to get up to where I can run a full 2 miles without breaking 10min/mile pace.

Funny, I find it hard/strange to eat ENOUGH, but when I add it all up, it still falls under my maint level, and even under my cut level of 2300 cals. I guess since I stopped drinking so much damn soda, I'm not used to having to actually chew all my calories.

Wednesday - Slight diet revision, closer to an actual 40/40/20. (Ran @ 6 for 10, walked @ 3 for 10) x 2.

Workout B:
Squat 3x5x60
Press 3x5x60
Row 3x5x40 (Christ, these are harder than I thought)

I need to slow down on all reps. I feel like I'm trying to blast through them.

[MadBadger]

Thursday - Ran 10 min, walked 10, Ran 10, walked 10, ran an extra 5 min just 'cuz. Next week I hope to be running for 15, walking for 5-10, running for 15, and eventually running for 30 straight.

Friday - Ate good 'til dinner, had some pizza. Around 10 or so had a burger (no bun) with tomato and onion. And a Maker's 'n Coke Zero. Guess I'll consider my "cheat day" as the evening on Friday and Saturday. Sunday I'll eat clean.

Ran my split up 2 miles. 3x5x78 Bench, 3x5x60 Squat (these are soooo easy, but I need a squat rack). Dead 1x5x80, also easy.

Saturday - Split up 2 mi. Ate some assorted veggies at a wedding reception, then some chips later at the second reception, 3 beers.