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-   -   Steve's "I'm not aging quietly" log (https://board.crossfit.com/showthread.php?t=37110)

Stephen R. Lampl 12-08-2008 11:36 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Bob Guere;465253]Ok, Steve, I'm jumpin on in here too to cheer you on until you get your diet dialed in. You can do it brother! I can say from experience that letting the diet go and trying to keep CF'ing is a slippery slope. I, for one, tire easily, get down easily, and simply don't want to be in the gym when I let all that crack slip back into the diet. I'm not talking about a cheat meal, or even a cheat day, but when it's 3, 4, 5 or more days and I realize I've let the crack slip back in, that's when I really suffer and I have to just SNAP back into the game and not even think about "weening" or "babysteps".

Here's my secret...and I have a whole house of people too.... if we don't buy it at the grocery, then I can't eat it when I'm tempted. The crack is just not in the pantry.[/quote]

[quote=Nancy Cohen;465260]Yep, that's my secret too. Keep the crack out of the house. :)[/quote]

Thanks, you two! You are both awesome support and encouragement people! It's not that I'm even consciously sabotaging my eating, it's that I'm not even thinking. Got a bit too busy with other stuff on "rest days" and didn't eat when I was supposed to, or .......well, you obviously know the rest. Did great today, tho!

Stephen R. Lampl 12-08-2008 11:39 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Richard Macaulay;465266]Duuuuuude, your log is awesome, the detail in food logg etc is brilliant. Loving avatar to mate!!

Ricky[/quote]

Thanks, Ricky! Only bad thing about the food log is that I [I][B]will not[/B][/I] cheat and fail to log the "crack" (as Bob and Nancy say). Gotta be honest, so if I play, I pay.

Avatar pic was fun.......We "Yanks" love to make "cop jokes," among them, "Bad cop, no donut", or "Do you know why cops hands are permanently deformed? From the coffee and donuts..."

So I figured, what the heck.......It was my last day on the road before I retired.

Chris Scott 12-09-2008 12:09 AM

Re: The Bassman's Log (Steve Lampl)
 
Good for you for giving blood. Well worth the unexpected rest days--we all depend daily on "the kindness of strangers;" it's just that sometimes it takes something like a trip to the ER to fully realize it.

Keep your head down on the nutrition--we all believe in you!

Stephen R. Lampl 12-09-2008 12:17 AM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Monday, 12/08/08:[/B][/U][B]

[I]Warm-up:
Jump Rope Singles: [/I][/B][I]2 pound rope, 50 reps X 30 sec X 4 = 200
(Tried for some doubles with a regular rope. No dice today).
[B]CFWU: X 2...[/B].wo specificShoulder pass throughs w/ PVC
Cleans 45# bar X 10
Air Squats x 10
Cleans 45# X10
Pull-ups 3, 4 (chins), 3.

C&J practice lifts w/30# and 45# bars. Approx 10 of each.

[B]WOD: Clean and Jerk
1, 1, 1, 1, 1, 1, 1. Post Loads

WU: 45# X 5
65#, 85#, 95#, [COLOR=Red]115# - PR!![/COLOR], 125 X F (8 ), 95#, [COLOR=Red]115#[/COLOR].[/B]
Felt good about these lifts.....best prior was 95# (10/02/08). Almost had 125 on 8th attempt, but tweaked R/shoulder a bit.

[B]Kipping Practice:
[/B]Didn't think I was getting anywhere, but another CFer thought I got four good kips.......Could have been higher tho - - chin didn't quite reach the bar. So, [COLOR=Red][B]YES!!! Woo Hoo! [/B][COLOR=Blue]SORT OF......[/COLOR][/COLOR]

[B]Evening "Watching TV Tabata Session"
Tabata Push-ups: 15, 12, 9, 6, 4, 6, 6, 5 = 63
Tabata Sit-ups: 12, 13, 13, 13, 13, 13, 13, 13 = 103 (unanchored)
Tabata Squats: 16, 15, 14, 11, 11, 12, 12, 12 = 113
Total = 289
______________________________________________________

Nutrition:

[/B]Morning coffee (16 oz w/creamer and raw sugar) before WO....
[B]
Breakfast:
[/B]Protein Shake
8 oz 1% milk, 20 grams protein
1 oz med. cheddar cheese

[B]Lunch:
[/B]6 oz (1 can) Albacore tuna w/ lemon juice
large green salad
1 Tbsp blue cheese crumbles
2 Tbsp balsamic vinaigrette dressing

[B]Snack:
[/B]1 serving (10 crackers) Triscuit Rosemary/Olive Oil flavor
2 Tbsp cream cheese

[B]Dinner:
[/B]Scezhuan (sp?) Chicken and broccoli
approx. 5 oz shredded chicken (in scezhuan sauce)
1/2 C + broccoli tops

[B]Water:
[/B]100 oz today....




[/I]

Stephen R. Lampl 12-09-2008 12:28 AM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Chris Scott;465657]Good for you for giving blood. Well worth the unexpected rest days--we all depend daily on "the kindness of strangers;" it's just that sometimes it takes something like a trip to the ER to fully realize it.

Keep your head down on the nutrition--we all believe in you![/quote]

Thanks, Chris! My poor little ADHD brain sort of forgets stuff......like giving blood the day before I wanna do a good metcon......[I]HELLO!![/I] And I can't even blame it on age - - I've always been that way.

Thanks on the nutrition. It is simply amazing how easy it is to get away from good eating. I have to consciously think about what I put into my gullet every minute, or I'll stuff it with anything that looks good, even if I don't eat that much. Or worse, I forget to eat.

Stephen R. Lampl 12-10-2008 08:15 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Tuesday and Wednesday 12/09/08 and 12/10/08:[/B][/U]

[B][I]Out of town trip - WO not possible.

Nutrition:

12/09/08:

Breakfast:
[/I][/B][I]1/2 C cottage cheese
1/2 C blueberries and raspberries, mixed.
16 oz coffee w/creamer, raw sugar

[B]Lunch:
[/B]McDonald's Southwestern (chicken) salad
3 oz approx. grilled chicken breast
mixed greens
1/4 C approx. black beans
1/4 C approx. small (1" by 1/4") tortilla strips
Newman's southwestern salad dressing 1 pkg (1/4 C?)

[B]Dinner:
[/B]5 oz chicken breast, broiled
3/4+ C approx. broccoli tops
1 very small piece chocolate cake (late B-day celebration w/sister in Long Beach, CA)

[B]Water:
[/B]80 oz. approx.
_____________________________________________________________

[B]12/10/08:

Breakfast:
[/B]Scrambled eggs (2)
1 small piece (1/2 oz) Canadian bacon
1 med. piece rye toast w/ butter
16 oz coffee w/creamer, raw sugar

[B]Lunch:
[/B]5 pieces (approx 6 oz) chicken breast strips

[B]Snack:
[/B]Power Bar 23g protein bar.

[B]Dinner:
[/B]Spaghetti:
1/2 C angel hair pasta
1/2 C organic sauce w/meat
medium green salad
2 Tbsp garlic vinaigrette dressing

[B]Snack:
[/B]1 medium apple
2 Tbsp natural homemade peanut butter

[B]Water:
[/B]100 oz approx.
[/I]

Elizabeth Terris 12-11-2008 09:23 AM

Re: The Bassman's Log (Steve Lampl)
 
Way to keep the PB to 2 tbs! I am a PB addict!!!! Great discipline.

Justin McGinley 12-11-2008 10:17 AM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;467635]

[B]Snack:
[/B]1 medium apple
2 Tbsp natural homemade peanut butter[/QUOTE]

One of my favorite snacks.

Workouts are looking solid. Glad to hear about your knee. From everything I've read, Not breaking parallel is one of the best ways to guarantee undue stress is placed on the joint. No need to go ATG, but be sure to break parallel.

Robert Whipple 12-11-2008 08:06 PM

Re: The Bassman's Log (Steve Lampl)
 
Steve- Great log!! :kicking0:

Love the daily diet update. Your inspiring to me! Keep up the good work. Love the avatar. Do you think CF would have helped you when you were back on the force?

Stephen R. Lampl 12-11-2008 08:32 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Thursday, 12/11/08:[/B][/U]

[B][I]Warm-up:
Stationary Cycling: [/I][/B][I]10:00 / L3 / 100 RPM / 2.6 mi / HR to 110

[B]WOD: [/B]Was going to do "Annie" but was still tired from the long drive yesterday. Additionally, ended up fasting for 16 hours.....so, did a non-specific WOD.....

[B]Jump Rope: Singles
100 X 5 + 34 = 534. [/B]
First 3 sets unbroken. Tripped a LOT on the 4th. 5th unbroken, tho almost tripped. Got to 34 on the 6th and felt my left calf starting to cramp, so I stopped and called it good.

[B]Platform Jump (box jump)
10 X 1 X 18" - - [/B]quit after one set due to calf.

[B]Seated Rows:
WU = 70# X 15
130 X 3 [/B](135)
[B]145 X 3 [/B](150)
[B]160 X 3 (Old PR) [/B](165)
[B][COLOR=Red]175 X 3 - PR [/COLOR][/B][COLOR=Red](Actually 180!)
[COLOR=Black]Correct weights now......[/COLOR]
[/COLOR][COLOR=Red][COLOR=Black][B]190 X 1 (bad form)
175 X 3
160 X 3
115 X 12 (max reps)
[/B]Realized after doing the first set at 175, that an extra 5 lb "add-on" weight was sitting on the stack, so 5# are added in parentheses...)

[B]Pull-ups
3, 4 (uh), 3.

Kipping Pull-ups [COLOR=Red](YUP....got my kip!!!! Finally!!!)
[/COLOR][/B][COLOR=Red][COLOR=Black]2, 4, 2. Lower lat strength is wanting, so not quite getting to the bar, but definitely am kipping.....HooAhh
____________________________________________________
[B]Nutrition:

16 hour fast.

Snack: [/B](Late, post-workout)
1 serving peanuts (approx 1. oz)
1 oz dark (70%) chocolate

[B]Dinner:
[/B]3 slices garlic cheese pepperoni pizza
large green salad
1 Tbsp blue cheese crumbles
1/2 C approx. sliced mushrooms
2 Tbsp balsamic vinaigrette dressing

[B]Snack:
[/B]1 medium apple
2 Tbsp natural homemade peanut butter


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