That injury protocol is for MUSCLE BELLY injuries. You possibly have some type of ligament/tendon injury.

food for the day (overslept again, ugh)

12:30 p.m. - woke up, had a string cheese
1:30 p.m. - turkey sandwich w/ swiss, lettuce, tomato, onion, mustard, and mayo on croissant. Probably 1 too many cheats this weekend. Oh well.
4:30 p.m. (pre WO) - 1/2 cup oatmeal, 2 eggs over easy, 1/2 grapefruit
7 p.m. (PWO) - protein shake w/ 1.5 scoops whey, whole milk, spoonful of PB, 1/2 cup oatmeal, frozen raspberries and blueberries
10:30 p.m. - lamb leg chop (about 5 oz I'd guess, pan fried w/ garlic) and asparagus with barely any butter and salt. Overcooked it a little but still pretty good. Had the side with the bone so I could suck the marrow out

also snacked on some strawberries throughout the day. Probably had 8-12 of them all told.

food for the day

fasted until ~8 p.m. (went fine. I do cheat a little with just a bit of h&h in my coffee in the morning, though).

8 p.m. - venti starbucks ice coffee w/ h&h and 1/2 sweetener (I'm scared to lookup starbucks liquid sugar. It's probably some uber sugar). I normally don't list coffee because I normally don't put sugar in it, but starbucks 1/2 sweetened ice coffee is becoming an addiction
8:30 p.m. - fist full of almonds. ~7 oz lamb chop, 3 fried eggs over easy, 7-8 asparagus spears w/ just a dab of butter and some sea salt. Eggs weren't really planned, but I'm a tard and dropped my groceries on the way in and 2 were ruined, 3 were cracked but usable so when life hands you cracked eggs you cook 'em and eat 'em. I cooked one of the eggs right on the lamb chop. That's how I roll.

9 p.m. - 1/2 grapefruit

Between this went on a 5 mile bike ride (4.8 to be exact). First time riding in months. Felt great. Took it pretty easy. Foam rolled and stretched afterwards.

11:30 p.m. - 9-10 oz. of whole milk with 1 scoop whey, 5 strawberries

heavy ass weights tomorrow.

Dude buy some pants that fit. If you didn't have a recent growth spurt or there hasn't been a monsoon in your area theres no excuse.

This is only like the 2nd or 3rd log I've read any of and I'll try to say this in the least gay way possible but id like some before/after/every month or 2 pic updates to see if people are improving or just stayin the same....composition wise.

i posted some ~monthly pics before starting to feel gay myself.

edit: added some for you

you can use a cup of coffee as a great and cheap pre-workout energy drink. But you have to be very moderate with your overall consumption to make it effective. I once read from a decent source that a high coffee consumption can have a negative effect on strength training because it stunts the muscles ability to fully and forcefully contract. The nerves get overstimulated or something and then become irresponsive as a result. A quick google search shows inconclusive results though.

grear,

don't hate on the pants brah. Maybe I'll start takin' pics after I get back from vacation in 2 weeks. It's cool you wanna check out my junk I understand.

genz,

I just like coffee. It's got nothing to do with energy levels. I generally drink 1 large ice coffee a day (which after the ice and all that is probably ~16 oz), sometimes I'll have a second cup. Tonight was one of those times. Basically an impulse buy as I passed the starbucks in safeway.

(but they do look funny even for my European standards )

I might start wearing my short short soccer shorts to the gym. I like dressing goofy.

you might want to add a dress shirt and a bow tie to those shorts.

what's the story with your gym? i watched some of your videos and it seems like it is huge, stocked with sweet equipment, and generally deserted.

I dunno. It's cheap and awesome. Which reminds me I still need to cancel my Y membership. It's called Powerhouse Gym. It's a chain. I pay something like $24/mo, and I could have gone cheaper if I wanted to go longer and put more money down upfront. Well, they tack on a "yearly upkeep" of 35-40 bucks, but even still it comes out pretty damn cheap.

The gym is actually a lot bigger than it looks in the vids. I'm in the "strongman" room, which is pretty lol for me but it's generally empty back there, though occasionally you'll see some beastly activity (saw a dude floor pressing a ****load of weight last time). There are 2 racks, 2 high quality BP benches, 2 flat benches you can use in the rack, a set of squat stands, 2 platforms that kind of suck and I just lift off the floor, a bunch of bumpers, a GHR machine, some other machine I don't know what it's for, and then a bunch of strongman stuff like heavy stones, big tires, weight sleds, big heavy pieces of metal, those things for farmers carries, and the ox pull thing or whatever, kegs. Lots of heavy **** basically. Only issue with that stuff is there isn't a TON of room. Like you wouldn't be able to do any decent distance without turning around if you did a weight sled. But you can flip a tire back and forth plenty.

And that's just one room. The main gym is standard big box gym stuff but with treadmills, pulleys, more benches, dumbbells, etc etc. But they also have a couple squat racks out there and another power rack. They also have some decent floor space as there's some sort of karate/ju jitsu class going on when I come in a lot.

Man that's ridiculous. I pay $20/month for LA Fitness which has none of that ****, just a few squat racks and power cages (and tons of other stuff I don't care about). Well, and two Concept2 rowers, which is important, since they're $4k each or something.

Sooooo jealous.

WAIT A MINUTE YOU HAVE SLEDS TOO?

FFS kidcolin, you need to modify your workout to incorporate some GPP stuff. That's a really valuable resource and amazing training aid. I'm down with Starting Strength and Rippetoe, but you should find a way to work in some GPP exercises if at all possible. Maybe when you have trouble recovering from DL/PCs and switch to reverse hypers, you should add in sled pulls and sledgehammer work (alternating) on your light days.

oh yeah a reverse hyper machine too, which is a convenient place to put my notebook and water lol.

The only gripe I have about the place, and specifically the strong room, is people leave **** out and are undisciplined with racking the weight. There are 45s laying all over the place, as well as chains just strewn everywhere that I trip over and **** like that. It's a little annoying. If anything, they just need to put one or tow A weight racks back there to collect the ones that don't end up on racks and benches.

That's normal at all gyms. People suck. Though chains everywhere is humorous to think about.

**** man I wish I had all that GPP stuff. If I did, I probably wouldn't be on a Starting Strength program. That's how highly I think of GPP work.

there's also one big ass 48kg kettlebell back there which is too heavy for me to do anything with. There might be more hiding somewhere. Last time there was a 12kg one so I did some swings with it. I don't know if it's the gyms or if someone left it back there. I see some people coming in with them, so I figured the gym doesn't have any, but maybe they're just out in the general area. I'll ask tonight. The swings were really fun and a nice way to end the workout with some minor metcon stuff.

I have some general strength goals I want to meet first. I only did SS for 8-9 weeks, then missed a month, so I'd like to keep it up and get stronger first. Next time I take my camera in I'll take some pics. It's literally just all piled up at the back of the room. Not even sure what half of it is for. There's a ****ing fire hydrant back there.

I've been doing SS for a little over 2 months and I just found out that I'm squatting incorrectly. I never lifted my butt up out of the bottom of my squats, which means I was only using my quads. I just did 3 PR sets at 235 today, and I'm assuming that squats will get easier once I incorporate this.

8/11, Tues, Workout B

Squat	Press	Power Clean
45x5x2	45x5x2	45x5x2
75x5	55x5	55x5
105x3	70x4	70x3
145x2	85x2	89x2
185x5x3	105x5x3	104x3x5

Squats - went fine. 2nd set must have had weird bar position, as it felt on the verge of rolling up my back. Kept focused on knees out. Felt fine.

Press - was pretty easy. I'm still not very good at it, though. I have a hard time staying TIGHT through the whole set.

Power Cleans - form still blows. Practiced some hang cleans. Some sets went fine, others not. Set 3 was the stand out. Still not exploding enough.

Took kyleb's advice and did some tire flips after the workout. I'm not sure how much it weighed. It didn't kill me but it wasn't easy. I did 2 sets of 8 flips. I should get a stop watch and time these.

Also did KB swings again. Same weight, same workout. I guess I really do 3 sets of 20, and I switch arms halfway through, rather than 3 sets of 10 each arm.

I was pretty beat after all of this.

Mr Body Builder came in just as I was starting my power cleans. He started deadlifting heavy and was still deadlifting heavy when I left. Started off 2 plates, then 4, then 6, and I couldn't count exactly but it looked like he threw 2 35s and 2 25s for 120 more on top of that by the end. He did at least 3 sets of 3 of that, I'm pretty sure he did 4, and it looked like he was still planning on doing more. Beast.

food for the day:
9:30 a.m. - 4 eggs scrambled w/ onions and red bell peppers in a little butter w/ cheddar
12:45 p.m. - salad w/ mixed greens, cucumbers, red bell pepper, olive oil, and chicken pan fried w/ olive oil, thyme, and lemon juice
4 p.m. - 1 can tuna w/ red bell pepper and mustard. snacked on a few cashews as well.
6 p.m. (pre-WO)- same as lunch, but with more chicken, and 1/2 sweet potato w/ butter and salt. Sweet potatoes are so delicious and you barely need any butter to add a world of flavor to it.
9:15 p.m. (PWO) - shake w/ 2 scoops whey, blueberries, peanut butter, whole milk, and I cheated and added a tsp or so of nesquik because I wanted uber-chocolate. Turned out to be pointless. Oh and the other half of the sweet potato (separate, not in the shake).

Might chug a little milk before bed in a couple hours.

I'm exhausted today. My abs hamstrings and glutes are sore, my abs are sore from god knows what.

Food for the day is pretty bleh. Skipped breakfast because I didn't want to buy groceries before vacation. For lunch I had a salad w/ olive oil and a bunch of tuna. I think I'll have a chicken sandwich for dinner. I'm flying back tonight. Probably won't update this log until I come back in 11 days. Hopefully I eat halfway decent between my mom's incredible blueberry coffee cake and some local homemade ice cream, and I get in some decent work outs between the wedding and catching up with friends.

omfg blueberry coffee cake sounds ****ing amazing

it is. They're fresh blueberries, too. There are some big patches where you can pick your own. My parents are all into that **** now. It's wayyyy better fresh. She froze some last summer and tried making it when my sis and I were home for xmas. Still really good but not in the same ball park.

I actually haven't asked her if she's making it. I'm just assuming she is based on last summer's baking output. I'll be extremely disappointed, though I'd understand if they've cut back given how fat my dad has gotten since retiring.

Colin,

Impressive usage of the new chart feature.


Assani

back from vacation. Shoulda gone to the gym yesterday, but since I didn't go to work, I didn't feel like driving 20 mins to the gym and treated it (rightfully) as the final day of vacation.

Ate OK, not great. Plenty of junk. Though no blueberry coffee cake because it was so ****ing hot in MA that baking wasn't an option. I did have plenty of blueberry pancakes, though. Did manage some very good grilled chicken thighs + veggies and lamb + sweet potato meals. Also managed coffee chip ice cream homemade at the local creamery, too, though.

Only workout stuff I did was chopping wood and some warmup stuff. Pretty bleh. And the chopping workout wasn't heavy because of a new hi tech axe my dad bought.

http://www.fiskars.com/webapp/wcs/st...&page=products

He has 6 and 9 lb mauls, but finally decided to give this thing a shot after hearing so many great things. oh my god. It weighs like 2 lbs, maybe 3. Whatever I lost in not swinging something heavier I made up for in volume. This thing is a chopping machine. You don't need a big wind up, just this bad ass double overhand chop. Pretty incredible engineering. And fun as hell.

Anyway, shopping for food tonight and back to the gym tomorrow. Going to stick to a M/W/F schedule because it saves me driving time on the weekends.