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

Stephen R. Lampl 11-21-2008 10:58 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;452831]Haha! That made me laugh.

You are doing awesome Steve. Coming here day to day inspires me not to make excuses. Keep bringing it.[/quote]

Chuck,

Thanks! I really appreciate your encouragement and humor! You [I][B]ARE[/B][/I] a funny dude and you inspire me to work all the harder, even if you do stuff I'd never be able to comprehend, let alone do.

And as long as this old bod holds up, I will keep bringin' it!!!

Stephen R. Lampl 11-21-2008 11:07 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Keith Walker;452845]Steve! That's awesome you worked with a CF trainer! Cool! There is a lot to learn about correct form with all of these movements, and VERY important so you don't hurt yourself. I wouldn't mind doing the same.

You worked today--Great job !!!

:highfive:[/quote]

Hey Keith,

Yeah, I am totally jazzed. If you happened to see my posted vid on my squat form (digital coaching), you saw how messed up I was!! All I got correct was that I was dressed (thank the Lord!) and had the bar on my back......:rofl: (which is probably good if you're doing back squats!!) :rofl:. I love to laugh too, and as you've seen. I provide a lot of my own subject matter......:D:D

Stephen R. Lampl 11-21-2008 11:27 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Friday, 11/21/08:[/B][/U]

[I][B]Nutrition.[/B][/I]

[I][B]Breakfast[/B] (approx. 1 hour pre-workout)[/I]
[I]1/2 C sliced and sweetened (organic, raw sugar)[/I]
[I]8 oz 1% milk
Coffee w/cream and raw sugar

[B]Lunch - Steak and egg scramble
[/B]4 oz. lean BBQ steak (seasoned with Pampered Chef Southwest Seasoning - YUM!) - cut into small pieces
1/2 C approx. sliced mushrooms
1/4 C diced onions
1/2 C egg substitute

[B]Snack
[/B]Protein shake w/8 oz cranberry juice
1 serving (15 chips) natural corn tortilla chips

[B]Dinner
[/B]Pizza - 2 1/2 pieces (1 serving +) garlic pepperoni pizza

[B]Snack
[/B]1 med apple (Granny Smith - - Yum!)
2 Tbsp natural (homemade) peanut butter

[B]Water
[/B]Approx. 100 oz. today!

[B]Note: [/B]I learned today [U]the hard way[/U] about nutrition deficit (eating the wrong stuff or improperly prior to a workout). I worked out about 1 1/2 hours after consuming a small meal with a high glycemic index. I thought the protein content of the milk (about 11g) would offset or slow the impact presented by the carbs. Being hypoglycemic anyway, this is probably what caused my performance to suffer and me to run out of steam toward the end of my workout. I had to take a nap upon getting home and did not feel better until my protein shake/snack.
[/I]

Stephen R. Lampl 11-22-2008 04:55 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Saturday, 11/22/08:[/B][/U]

[B][I]REST DAY / Day #1 of Rest Week.
[/I][/B][I]Have decided to take this entire week off. I've just completed [U][B]11 weeks of CF[/B][/U][B] :pepper::pepper: [/B]and respect the suggestions that I give myself a week to let my body catch up and really repair itself.

I will be posting my nutrition each day; feel it's really necessary to track what I stuff into myself. I hope to keep up with everyone's work and apologize now for missing anything/anyone's posts!

Take care and work hard!!
[/I]

David Schneider 11-22-2008 07:20 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;453382][U][B]Saturday, 11/22/08:[/B][/U]

[B][I]REST DAY / Day #1 of Rest Week.
[/I][/B][I]Have decided to take this entire week off. I've just completed [U][B]11 weeks of CF[/B][/U][B] :pepper::pepper: [/B]and respect the suggestions that I give myself a week to let my body catch up and really repair itself.

I will be posting my nutrition each day; feel it's really necessary to track what I stuff into myself. I hope to keep up with everyone's work and apologize now for missing anything/anyone's posts!

Take care and work hard!!
[/I][/QUOTE]

Wow... Taking a week off is harder than any WOD, in my opinion. That's awesome Steve, enjoy it.

You deserve it :highfive:

Stephen R. Lampl 11-22-2008 09:42 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=David Schneider;453453]Wow... Taking a week off is harder than any WOD, in my opinion. That's awesome Steve, enjoy it.

You deserve it :highfive:[/quote]

Thanks, David. I'll have to do [I][B]something[/B][/I].....but it will be purely aerobic or simple core stuff, as well as some PT/foam rolling. I tend to be too gung-ho and don't believe I've really given enough merit to things people have told me about the value of an occasional bit of time off as part of the training routine. I'm looking toward coming back stronger and with healed up hammies and a happier R/knee.

Stephen R. Lampl 11-22-2008 09:56 PM

Re: The Bassman's Log (Steve Lampl)
 
[I][B]Saturday, 11/22/08 - Nutrition.[/B][/I]

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

[I][B]Lunch:[/B][/I]
[I]1/2 slice garlic pepperoni pizza
1 Rolled oat/chocolate chip/peanut cookie (flourless) - OUTSTANDING!!
(Not really hungry and had a late breakfast anyway.....)
[B]
Snack[/B][/I]:
[I]1 serving garlic Triscuits (about 10)
2 Tbsp cream cheese
2 Tbsp chopped olive spread

[B]Dinner:
[/B]Beef and broccoli stir fry (a regular favorite!).
10 Oz. BBQ'd and thinly sliced lean steak
1 C broccoli flowerets
1 Tbsp chopped garlic
2 Tbsp diced onion
1/4 C olive oil
1 Tbsp or to taste, of teryaki sauce
Saute garlic and onion in 1/2 of the olive oil. Set aside.
Saute meat in remainder of oil. Add teryaki sauce. When thoroughly heated thru, add broccoli mix back in and quickly blend together.
Makes two servings.

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

[B]Water:
[/B]Approx. 64 Oz.

[/I]

Stephen R. Lampl 11-23-2008 09:18 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Sunday, 11/23/08:[/B][/U]

[I][B]REST DAY #2.
Functional Workout: About 2.5 hours
[/B]Climbed onto our LARGE roof (all 8:12 pitch!!) and cleaned copious amounts of pine needles from roof valleys and all gutters. Legs sore........might as well have done a boatload of squats - - and felt like a real workout!!

[B]Nutrition:

"Breakfast" [/B](such as it was - - at 6:30 a.m. before music rehearsal)
Balance Bar
16 Oz coffee w/cream, raw sugar

[B]Mid-morning Snack:
[/B]Sugar-free yogurt (Yoplait - - 6 oz)
More coffee (stay awake during church services and while singing!!)

[B]Lunch:
[/B]Fish and Chips
2 - 3 Oz breaded fish filets w/lemon juice
1 Tbsp tartar sauce
approx. 1/2 C french fries (about 1 dozen 3" long by 1/4 sq. pieces)
6 Oz cup of black bean soup
More coffee.......(I know, I know.....)

[B]Snack:
[/B]1 Oz low fat swiss cheese

[B]Dinner:
[/B]1 1/2 slices (small) garlic/pepperoni pizza
1 Oz sliced mild cheddar cheese

[B]Snack:
[/B]1 small apple
1 Tbsp natural peanut butter.

[B]Water:
[/B]approx. 64 Oz.
[/I]

Stephen Smith 11-23-2008 10:46 PM

Re: The Bassman's Log (Steve Lampl)
 
Enjoy your well-earned rest, Stephen! Young kids with mutant metabolisms might be able to get by on zero recovery, but I know from experience that you're asking to get hurt if you don't let your body heal periodically... :D

Stephen R. Lampl 11-24-2008 11:12 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Stephen Smith;454102]Enjoy your well-earned rest, Stephen! Young kids with mutant metabolisms might be able to get by on zero recovery, but I know from experience that you're asking to get hurt if you don't let your body heal periodically... :D[/quote]

Thank you, Steve, I [I][B]am [/B][/I]enjoying the rest. This was a good suggestion by several (I believe you, included) here on the boards. I more sore from the functional workout I've gotten working on my roof and cleaning out gutters the past two days, than I've yet been doing CF WOs! Go figure!

Take care, Steve!


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