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

Stephen R. Lampl 11-19-2008 11:49 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Wednesday, 11/19/08:[/B][/U]

[I][B]REST DAY![/B]

Really rested. No rest-day activities or core work (planks, leg lifts, etc.). I do want to shoot for a 5:00 plank hold though.........

Did nothing except "eat stupid" - - Rewarded myself for my [B]20 lb[/B] weight loss with pizza. Feel good though. Hammies, knee, and shoulder enjoyed the rest day!

[B]Nutrition:

Brunch:
[/B]Medium sized green salad - - mixed greens
1/8 C sliced olives
1 Tbsp bacon bits
1/4 C sliced mushrooms
1 oz. approx. grated cheddar/mozzarella cheese
1 Tbsp + chopped, red onion
1 Tbsp olive oil
1 Tbsp balsamic vinegar

2 slices (med) pepperoni/onion/cheese pizza (Round Table Artisan).

[B]Snack:
[/B]Protein shake
8 oz. 1% milk
Protein powder (1/4 C)
Yield= 20g protein

[B]Dinner: [/B](Very quick - - had an appointment)
1 1/2 slices (medium) of same pizza as earlier.....YUM!

[B]Snack:
[/B]1/2 C cottage cheese
1/2 C fresh frozen blueberries/rasberries

[B]Water:[/B]
Approx. 80 oz today.

[/I]

Keith Walker 11-20-2008 04:03 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;451235][U][B]Wednesday, 11/19/08:[/B][/U]

[I][B]REST DAY![/B]

Really rested. No rest-day activities or core work (planks, leg lifts, etc.). I do want to shoot for a 5:00 plank hold though.........

Did nothing except "eat stupid" - - Rewarded myself for my [B]20 lb[/B] weight loss with pizza. Feel good though. Hammies, knee, and shoulder enjoyed the rest day!

[B]Nutrition:

Brunch:
[/B]Medium sized green salad - - mixed greens
1/8 C sliced olives
1 Tbsp bacon bits
1/4 C sliced mushrooms
1 oz. approx. grated cheddar/mozzarella cheese
1 Tbsp + chopped, red onion
1 Tbsp olive oil
1 Tbsp balsamic vinegar

2 slices (med) pepperoni/onion/cheese pizza (Round Table Artisan).

[B]Snack:
[/B]Protein shake
8 oz. 1% milk
Protein powder (1/4 C)
Yield= 20g protein

[B]Dinner: [/B](Very quick - - had an appointment)
1 1/2 slices (medium) of same pizza as earlier.....YUM!

[B]Snack:
[/B]1/2 C cottage cheese
1/2 C fresh frozen blueberries/rasberries

[B]Water:[/B]
Approx. 80 oz today.

[/I][/QUOTE]

Hello! I'm glad to see someone else rewarding themselves...bet that pizza was goooood :)

hope you enjoyed your rest day b/c I want to see a 5 min plank posted tomorrow!

Keith Walker 11-20-2008 04:07 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;449975][B][U]Tuesday, 11/18/08[/U]:[/B]

[I][B]Note: [/B][/I]Weight today was 202.5. Means I've lost just over 20# in these 11 weeks!! [B][I]Woo Hoo!!![/I]
[/B]
[I][B]HAMSTRING REHAB DAY #8.

Warm-up:
Stationary Cycling
[/B]10:00 / L3 / 100 RPM / 2.7 mi / HR 100.
[B]Shoulder Pass Thrus -[/B] overhead and side to side[B]
Planks: 1 @ 3:08 [/B](on elbows).
I understand I may have been doing these incorrectly. I've been using push-ups position, but understand the norm is to place one's forearms on the ground and lean on the elbows.

[B]WOD: Push Jerk 1,1,1,1,1,1,1.
[/B]R/Shoulder was not happy with me today -- any OH movement was a bit painful, so substituted my WO.

[B]WOD: "Cindy"
AMRAP in 20:00.
5 Pull-ups
10 Push-ups [/B](unbroken first 7 rounds)
[B]15 Squats [/B](unbroken first 4 rounds)
[B]Got 14 rounds + 5 pull-ups and 9 push-ups.
[/B]Pull-ups were mixed - approx. 1/3 regular and 2/3 jumping, with both OH and UH grips. Got 5 regulars in a row twice!! (not dead hang, but close to full depth).

Last Cindy was fully scaled: 10/17/2008
3 jumping pull-ups
4 push-ups
7 squats.
Got 21 rounds + 7 pull-ups (20:00).

[B]Note:[/B] Felt really tired after the WOD and though I started to work on squat form (barefoot), I did not feel comfortable. Decided to be happy and call it a day!

[/I][/QUOTE]

GREAT job here on Cindy!!

Now I have to start upping the ante on planks! :)

Justin McGinley 11-20-2008 04:10 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;449975][B][U]Tuesday, 11/18/08[/U]:[/B]

[I][B]Note: [/B][/I]Weight today was 202.5. Means I've lost just over 20# in these 11 weeks!! [B][I]Woo Hoo!!![/I]
[/B][/QUOTE]

This will also aid you in your pull-up progress. Congrats!

Stephen R. Lampl 11-20-2008 06:32 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Keith Walker;451803]Hello! I'm glad to see someone else rewarding themselves...bet that pizza was goooood :)

hope you enjoyed your rest day b/c I want to see a 5 min plank posted tomorrow![/quote]

Keith,

You are sooooo right about the pizza. Kinda like In-n-Out burgers.......all four food groups!! And I don't even feel guilty about it!!! GTG pizza or GTG chocolate ......can do both with great scores!!!:rofl:

No 5:00 plank today........getting closer tho....:D

[quote=Keith Walker;451810]GREAT job here on Cindy!!

Now I have to start upping the ante on planks! :)[/quote]

Thank you! Felt good to not have it scaled so much. MB posted a great informational on her blog about planks. You and Christin will keep me honest and doing the same.....[I][B](upping the ante....)[/B][/I].:pepper:

Stephen R. Lampl 11-20-2008 07:11 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Thurday, 11/20/08:[/B][/U]

[I][B]HAMMY REHAB DAY #9

Warm-up(s):
#1. Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi / HR to 100.
[B]#2. Elliptical Trainer:[/B] 20:00 / L5 / 85 RPM / miles - ? / HR to 128
Tried running on treadmill first. R/knee and hammies not very happy yet....
[B]CFWU (modified):
[/B]3 pull-ups, 10 push-ups, 10 GHD sit-ups, 10 back ext.

[B]WOD: Angie. Post time.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

As performed:
100 jumping PUs [/B](1st 5 of 10, 2nd 3 of 10, and 3rd 1 of 10, unassisted) broken into groups of 10.
[B]100 Push ups [/B](first 20 in a row, then groups of 5 X 16)
[B]100 Sit ups [/B](first 50, then 25, then 15, and 10).
[B]100 Squats [/B](grouped 25, 15, then 10 X 6).
[B]Time = 19:49. [/B](Hoped for 15:00 or less, but that was probably unrealistic)
Comparison: 10/20/08: 11:04 scaled to 50 reps of each.

[B]Shoulder Press:
WU = 45# X 15
55# X 3
65# X 3
75# X 3
95# X 3 [/B](accidental jump)
[B]105# X 3
115# X 1, (2F) - [/B](Seem to be stuck here.....)
[B]110 X F
95# X 5 X 3
[/B]Shoulder a little sore at first, worked through discomfort and all lifts, save the 115 and 110 felt solid and strong.

[B]Kipping Pull-up Training: [/B]Took laptop w/ me to globo and held class right there.........
[B]Blech!!! Still look like I'm doing a controlled "fish flop." I am soooooo uncoordinated. Brain can kip......body can't!!

Plank Hold (on elbows/forearms)
[COLOR=Red]1 X 4:20!!! PR! [/COLOR][/B][COLOR=Red][COLOR=Black](Did after WO).

Note: All the squats this week seem to be helping the hamstrings. Only minor discomfort, and feel only the slightest pull doing the squats.
------------------------------------------------------------------------------
[B]Nutrition

Breakfast:
[/B]1/2 C cottage cheese
1/2 C frozen blueberries
16 oz. cup of coffee (on way to gym) w/creamer, raw sugar.

[B]Lunch:
[/B]Starbucks Breakfast sandwich
1 (?) egg
3 4" pieces peppered bacon
1 oz sliced cheddar cheese
1 English muffin
Venti iced coffee w/cream w/ 1 saccharin, 1 raw sugar.

[B]Snack:
[/B]10 Garlic flavored Triscuit crackers
2 Tbsp cream cheese
2 Tbsp chopped olives
Protein shake - 8 oz. 1% milk - yield 20g protein

[B]Dinner:
[/B]5 oz BBQ (grilled) chicken in salad
Salad:
Med. bowl of mixed greens
1/2 C mushrooms
2 Tbsp diced red onions
1 Tbsp blue cheese crumbles
2 Tbsp Greek salad dressing

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

Feel like I've had a lot more energy the past couple of days. Think I'm on the right track with my eating now.



[/COLOR][/COLOR][/I]

Stephen Smith 11-20-2008 08:36 PM

Re: The Bassman's Log (Steve Lampl)
 
Stephen, very strong work on Angie! That's one WOD I still haven't gotten around to doing. :o One of these days, I suppose. It also looks like your Hammy rehab is coming along nicely, keep it up.

So, what's this fascination with planks of late? Everyone seems to be doing them...

Stephen R. Lampl 11-20-2008 08:56 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Stephen Smith;452048]Stephen, very strong work on Angie! That's one WOD I still haven't gotten around to doing. :o One of these days, I suppose. It also looks like your Hammy rehab is coming along nicely, keep it up.

So, what's this fascination with planks of late? Everyone seems to be doing them...[/quote]

Thank you, Steve! She's a hard one at that, but really good for letting one know their overall capabilities, kinda like a bodyweight Fran. Thanks for the encouragement on the hamstring recovery too! Coach Rip came out with a short rehab program which I've actually not been following to the letter, simply because I just don't have the proper form for weighted (45#) squats, nor do I feel comfortable repeating Good Mornings (how I tore them in the first place) until some mending has taken place.

As for the planks, I was intrigued to see people like Christin Street, Alix, Melissa Byers, and others doing them or speaking about them and the period of time for which they should be held. I tried and all of a sudden, everyone ups the time.......being competitive, I couldn't resist the challenge. 5:00 is beckoning.........

Elizabeth Terris 11-21-2008 08:03 AM

Re: The Bassman's Log (Steve Lampl)
 
Nice work on Angie! I am so lousy at push ups those take me
F O :( R E :mad: V :eek: E :ranting2: R

You are really benefiting from having good control over your diet and having fun with exercise. Life is good. Great work!

Carla Tremblay 11-21-2008 08:57 AM

Re: The Bassman's Log (Steve Lampl)
 
Nice job on the plank hold and Angie!!!!

Your logs are making me hungry too... Mmmm....

Patrick Haskell 11-21-2008 01:46 PM

Re: The Bassman's Log (Steve Lampl)
 
Damn. You're making me feel lazy and hungry. Good show.

Stephen R. Lampl 11-21-2008 04:53 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Elizabeth Terris;452310]Nice work on Angie! I am so lousy at push ups those take me
F O :( R E :mad: V :eek: E :ranting2: R

You are really benefiting from having good control over your diet and having fun with exercise. Life is good. Great work![/quote]

Thank you so much, E!! I am really also lousy at push-ups. I never have been good at them, so I just keep on huffing and puffing. What I don't have is endurance. I can get 20 or 30, but then end up breaking the remained of reps into groups. It'll come with time, tho......:kicking0:

I think you're so right. I haven't been getting enough protein and have really felt the difference the last few days.....And yes...life is good!!!

Stephen R. Lampl 11-21-2008 04:57 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Carla Tremblay;452344]Nice job on the plank hold and Angie!!!!

Your logs are making me hungry too... Mmmm....[/quote]

[quote=Patrick Haskell;452618]Damn. You're making me feel lazy and hungry. Good show.[/quote]

Carla,

Thank you! Angie was hard, but it was fun, especially to do one with the full # of reps and rounds. I'm glad that I've learned to eat better.........I love to cook and love even more to eat.........just about ANYTHING!

Patrick,

I don't think I could [I][B]ever[/B][/I] make you feel lazy! Your work is just so impressive and over the top - - - inspires me greatly. Thank you!

Stephen R. Lampl 11-21-2008 05:19 PM

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

[/B][/U][B][I]HAMMY REHAB DAY #9

Warm-up:
Stationary Cycling:[/I][/B][I] 20:00 / L5 / 100 RPM / 5.7 miles / HR 120

[B]Shoulder Pass Throughs

TRAINING SESSION - One on one with newly certified L1 CF trainer!! [/B](Approx. 1 hour).
[B]All work with PVC concentrating on strict form.
1. Squat Series Rudiments.
[/B]Squat positioning; keeping knees over toes at bottom, weight over heels, maintain lumbar curve, and keep butt back and from "winking."
[B]Back Squats.
Front Squats.
Overhead Squats. [/B]Note: Shoulders very tight. Must work to loosen shoulders and keep bar centered over midline of body.
[B]2. Press Series Rudiments.
[/B]Positioning - shoulders into ears (proper shrug), maintaining lumbar curve, straight, engaged core, and opening hips completely.
[B]Shoulder Press
Push Press[/B] ("Dip and drive")
[B]Press Jerk [/B]("Dip, drive, drop").

[B]WOD: [/B]Did not do main page WOD to continue and utilize some of training concepts in a WOD.

[B]Four Rounds, not timed:
10 Front Squats
20 Push-ups
10 Push-press
45# bar used for all lifts to ensure strict form.
[/B]This WOD reinforced the rudiments learned today. Amazing how much better I could tell when my form was off!!

Intended to follow-up with a 5K row, but was really tired and sore from yesterday.

[B]Core Work:
Plank: 1 @ 2:33. [/B]Was going to try for a 5:00, but abs wouldn't cooperate.
[B]GHD situps: 10 X 3
Back Extensions: 10 X 3
[/B]

[/I]

Christin Street 11-21-2008 05:24 PM

Re: The Bassman's Log (Steve Lampl)
 
Excellent 1 v 1 with a CF trainer, Steve!! Woo hoo! I need to get to an Affliate soon for a 1 v 1. We all could learn or re-learn ALOT about form that way.
Great job on the plank too!
Have a great weekend!

David Schneider 11-21-2008 05:34 PM

Re: The Bassman's Log (Steve Lampl)
 
You're doing great work here young man, I like it. Keep it up :highfive:

And I'm just curious... 1,131 posts in 2.5 months? :wtf:

[I][B]You're[/B][/I] the Machine...

Charles Bennington 11-21-2008 06:39 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=David Schneider;452798]You're doing great work here young man, I like it. Keep it up :highfive:

And I'm just curious... 1,131 posts in 2.5 months? :wtf:

[I][B]You're[/B][/I] the Machine...[/QUOTE]

Haha! That made me laugh.

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

Keith Walker 11-21-2008 07:12 PM

Re: The Bassman's Log (Steve Lampl)
 
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:

Stephen R. Lampl 11-21-2008 10:43 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Christin Street;452792]Excellent 1 v 1 with a CF trainer, Steve!! Woo hoo! I need to get to an Affliate soon for a 1 v 1. We all could learn or re-learn ALOT about form that way.
Great job on the plank too!
Have a great weekend![/quote]

Christin,

Thanks so much!! Yeah, the work was really awesome. The trainer is relatively new to CF herself and works as a trainer at my globo. We'd so like to get an affiliate going up here, since the nearest one is 1 1/2 hours away.

Thanks on the plank too! Learned today the hard way about nutrition deficit......... I sooooooo ran out of steam! You have a great weekend too!

Stephen R. Lampl 11-21-2008 10:53 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=David Schneider;452798]You're doing great work here young man, I like it. Keep it up :highfive:

And I'm just curious... 1,131 posts in 2.5 months? :wtf:

[I][B]You're[/B][/I] the Machine...[/quote]

David,

Thanks for the encouragement! Yup........I am an example of a retiree who has much too much time on their hands........

And from what I've seen, [I][B]you're da MOCHINE!![/B][/I] [I][B]Rock on, David!

[/B][/I]BTW, lived in E. Lansing for 5 years as a kid. Dad taught at MSU........small world!

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!

Stephen R. Lampl 11-24-2008 11:23 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Monday, 11/24/08:[/B][/U][I][B]REST DAY #3.

Nutrition - - Screw-up Day. Threw nutrition to the wind......

Breakfast:
[/B]Rolled oat/peanut/chocolate chip cookie (no flour/gluten)
16 Oz coffee w/cream, raw sugar

[B]Lunch:
[/B]Salami sandwich (small)
1 small slice wheat sourdough bread
1 oz (approx) Italian dry salami
1 oz (1 slice) low fat swiss cheese

[B]Snack:
[/B]10 Triscuit crackers (approx. 1 serving)
2 Tbsp cream cheese
Protein shake (8 oz 1 % milk - - 20g protein).

[B]Dinner:
[/B]Approx 8 oz (2 1/3 pieces) chicken strips
3/4 to 1 C potato wedges (AKA - JoJo's)

[B]Snack:
[/B]1 medium apple

[B]Water:
[/B]Approx. 80 oz.

Not a good day for eating intelligently. But then, I didn't feel intelligent today.
[/I]

Keith Walker 11-25-2008 04:44 AM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;454998][U][B]Monday, 11/24/08:[/B][/U][I][B]REST DAY #3.

Nutrition - - Screw-up Day. Threw nutrition to the wind......

Breakfast:
[/B]Rolled oat/peanut/chocolate chip cookie (no flour/gluten)
16 Oz coffee w/cream, raw sugar

[B]Lunch:
[/B]Salami sandwich (small)
1 small slice wheat sourdough bread
1 oz (approx) Italian dry salami
1 oz (1 slice) low fat swiss cheese

[B]Snack:
[/B]10 Triscuit crackers (approx. 1 serving)
2 Tbsp cream cheese
Protein shake (8 oz 1 % milk - - 20g protein).

[B]Dinner:
[/B]Approx 8 oz (2 1/3 pieces) chicken strips
3/4 to 1 C potato wedges (AKA - JoJo's)

[B]Snack:
[/B]1 medium apple

[B]Water:
[/B]Approx. 80 oz.

Not a good day for eating intelligently. But then, I didn't feel intelligent today.
[/I][/QUOTE]


HAHA some days --er well MOST days I don't feel intelligent!
your food log made me hungry! I probably eat 5x this amount :yikes:

Justin McGinley 11-25-2008 08:38 AM

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]

I second this. Very few of us are smart enough to take time off from crossfit and REALLY heal. You'll come back stronger, with fewer aches.

Stephen R. Lampl 11-25-2008 10:45 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Keith Walker;455066]HAHA some days --er well MOST days I don't feel intelligent!
your food log made me hungry! I probably eat 5x this amount :yikes:[/quote]

Love your response, Keith! Hey, as long as I'm vertical, I can handle the intelligence (or lack thereof) issue. Besides, being intelligent is a highly overrated virtue!

As for my food log........if you're eating 5X of what I eat, I don't know where you are putting it. Then again, if you're working out with Christin, then you are definitely using all that food!

Rock on, Dude!!

Stephen R. Lampl 11-25-2008 10:49 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Justin McGinley;455186]I second this. Very few of us are smart enough to take time off from crossfit and REALLY heal. You'll come back stronger, with fewer aches.[/quote]

Thanks, Justin. Already feel better. Hammies have stopped bugging me, knee feels better, and so does shoulder. The only down side for this week - - yesterday evening I was more sore and stiff than I've yet been from ANY CF workout. Spent 2 1/2 hours on our roof Sunday (8:12 pitch, so used safety rope - - got a good arm WO too pulling myself around) and then cleaned gutters/moved heavy ladder around for 6+ hours yesterday. Could hardly move last night........acted my age!

I'm probably going to begin SS around the first of the year too. I'm really ready to learn the oly lifts and start hoisting some serious weight. I know I can do it; I just need to do it the right way!

Stephen R. Lampl 11-25-2008 10:56 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Tuesday, 11/25/08:

[/B][/U][B][I]REST DAY #4 of Week Off.

Nutrition:

Breakfast:
[/I][/B][I]1/2 C cottage cheese
1/2 C frozen blueberries
16 Oz coffee with cream, raw sugar.

[B]Lunch:[/B]
Ham and swiss cheese pannini w/lite dijon/mayo spread
16 Oz coffee w/cream and raw sugar

[B]Snack:
[/B]1 Oz cheddar cheese
1 Oz natural potato chips (about 22 chips)
2 Tbsp sour cream (as dip)

[B]Dinner:
[/B]5 Oz lean beef tri-tip
1/2 C peas and pearl onions
1 slice sourdough french bagette w/ garlic spread (homemade)

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

[B]Water:
[/B]80+ Oz
[/I]

Elizabeth Terris 11-26-2008 07:38 AM

Re: The Bassman's Log (Steve Lampl)
 
I am glad you had the courage to rest! Joe convinced me that the holidays are here and that I will likely get more rest days in, just not in a row, so there went my rest week. Luckily my knee stopped bothering me, so I am now just keeping up with my fish oil to control any inflammation.

Great diet! I've been trying to keep mine a little cleaner, but I've been working so much that it is often grab two cheese sticks and an apple and go leaving me rather unsatisfied at dinner and eating too many blocks at the end of the day.

Justin McGinley 11-26-2008 09:23 AM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;455819]Thanks, Justin. Already feel better. Hammies have stopped bugging me, knee feels better, and so does shoulder. The only down side for this week - - yesterday evening I was more sore and stiff than I've yet been from ANY CF workout. Spent 2 1/2 hours on our roof Sunday (8:12 pitch, so used safety rope - - got a good arm WO too pulling myself around) and then cleaned gutters/moved heavy ladder around for 6+ hours yesterday. Could hardly move last night........acted my age!

I'm probably going to begin SS around the first of the year too. I'm really ready to learn the oly lifts and start hoisting some serious weight. I know I can do it; I just need to do it the right way![/QUOTE]

I think work like that counts as "active rest."

I thought about doing a Starting Strength cycle, but I've decided instead to just add a little bit extra strength work into my workouts(which sometimes messes up my programming when I try to follow the mainsite WOD, but I want more strength, so that is a "sacrifice" I am willing to deal with :D ) What goals do you have that make you want to try SS?

Stephen R. Lampl 11-26-2008 12:27 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Elizabeth Terris;455978]I am glad you had the courage to rest! Joe convinced me that the holidays are here and that I will likely get more rest days in, just not in a row, so there went my rest week. Luckily my knee stopped bothering me, so I am now just keeping up with my fish oil to control any inflammation.

Great diet! I've been trying to keep mine a little cleaner, but I've been working so much that it is often grab two cheese sticks and an apple and go leaving me rather unsatisfied at dinner and eating too many blocks at the end of the day.[/quote]

Hi Elizabeth!

Thank you for your kind comments! I feel so much better, but I am literally chafing at the bit to do something exercise related. I have been absolutely thriving on my WOs, though I am apparently on the ragged edge for injuring myself. So, I need to be sure I keep up on my protein and don't get too tired. The fish oil/omega IIIs are good stuff. I take an Rx version which my Dr. has prescribed - - 4 grams per day. I'm also on the max Rx dose of Glucosamine Chondroitin (1200/1500). It all seems to help........We'll see.

You are too kind with regard to my diet! I've basically just taken the Core program from Weight Watchers and added protein to it. As it is, most everything equates right across as Zone. I'm eating very few simple carbs/sugars (coffee, the occasional garlic bread slice). Most of it is brocolli (YUM) and other low(er) glycemic index veggies. I love potatoes but they are one of the fastest ways to watch me need to take a nap......:rofl:. And yes.....I can relate to the cheese sticks and apple wedges "grab and run" meal!

Have a wonderful Thanksgiving! Best wishes for continued awesome work you're doing!

Nancy Cohen 11-26-2008 12:37 PM

Re: The Bassman's Log (Steve Lampl)
 
Hey Stephen,

Looks like you're eating pretty darn good healthy stuff!

Re: the bread/panini, etc.,

I used to eat whole wheat toast for breakfast (along with other food too), and I used to eat sandwiches almost every day for lunch, and sometimes a slice of bread w/ cheese for afternoon snack.

I got rid of the bread. Once a week, at Sunday breakfast w/ friends, I'll have one slice of whole wheat toast w/ my meal. And if I eat out, and they have fantastic bread, then yes, I'll have a piece. But, my daily intake otherwise, is zero.

When I got rid of the bread, and added more protein, fruits and veggies, I started to lose body fat. Oh, and I haven't had pasta in about 3 months either (used to have it once a week).

Just some food for thought...no pun intended!

Happy Thanksgiving! I hope your meal comes out perfectly. Your wife is so lucky to have a guy that cooks!!!


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