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Chewy's Strength Log


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Thanks man!

 

I just realised the chickpeas were wrong. It's only 4g protein off but it makes me wonder how many more mistakes are in my list. My scales and cup measures have came, so I'm gonna go through my list again and double check everything. I've been using a mug to measure cups in recipes. When I saw the 1 cup measure I was like "fuck that's small!". So chances are my pancakes have been way higher cal/pro but that's not a problem. I'm gonna keep making them the same way and just figure out the new numbers.

 

I'll get this sorted out next week. Can maybe make a start tomorrow night. Prob turns out I've been eating more than I thought. We'll see.

 

I can't wait to get it done - this new way is SO much better. Copying/pasting in excel is quicker than typing it out every day, and the calorie/protein count is invaluable. I've been doing it before by last meal or 2, or planning ahead just to make sure I get enough kcals. I can't believe how excited I'm getting over this, I'm such a geek!

 

 

Fri 12th March 2010

 

Grub Calories: 3229, Protein: 197

Direct fuel bite 1 bite (1/6th recipe) 85 0.2

Lemon Lime Recovery Drink Full recipe 309 28.5

 

Buckwheat Pancakes 1/3 of recipe (2tsp agave) 284 11.2

Soy milk 400ml 152 12

 

Quinoa 100g (dry) 325 13.8

Black-eyed beans Tin (246g) 288 21.1

 

Blueberry Rooibos Antioxidant Smoothie Full recipe 382 30

 

Oats 1 mug (85g) 302 9.4

Chocolate date protein bar 1 bar 212 14

 

Kale 100g (half pack) 33 3.4

Sesame Seeds 25g 160 6.5

Nutritional Yeast 25g 89 11.3

Pine nuts 50g 350 8.2

Tomato 1 medium 22 1

Red pepper 1/2 raw 18 0.5

 

Brown rice protein 1/2 scoop 66 13.9

Soy milk 400ml 152 12

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Glad the back is feeling better!
So am I haha. I think I dealt with it pretty well. I kicked my ass to ice it for the majority of the day on/off and done the right thing with exercises to get the blood flowing. I thought it was gonna take a lot longer to heal.

 

Sat 13th March 2010

 

Pull-ups 9/5/4

Barbell curls 5/5/[email protected]

 

I was trying to convince myself that I done 10 reps of pull-ups in the first set, but I only made it over the bar in the last rep due to a good bit of jerking about.

 

Grub Calories: 3405, Protein:195.8g

Buckwheat Pancakes 1/2 recipe (measured cups) 435 19.6

Soy milk 400ml 152 12

Agave nectar 1tsp 4.6 0

Agave nectar 1tsp 4.6 0

 

Quinoa 100g (dry) 325 13.8

Chickpeas Tin (240g) 290 17.2

 

Oats 1 mug (100g) 355 11

Almonds 50g 310 10.6

 

Tofu 250g (full block) 252 30.2

Kidney Beans 1 can 250 16.6

Chopped tomatoes 1/2 can 47 2.8

Baby carrots 195g tin 46 1.2

Quinoa 100g (dry) 325 13.8

 

Blood Builder Smoothie Full recipe 457 35

Soy milk 400ml 152 12

 

Haha when I got home from work that was a really big dinner (block tofu/whole tin beans/100g quinoa when dry, tin of carrots and half tin chopped tomatoes. added curry powder + sea salt as well), but it didn't take me long to nom nom through it.

 

It's funny how that leading up to xmas my aim was to get a 6 pack, but now that I've started increasing kcals again and haven't done any direct ab work in like ages they're looking the best they have.

 

http://img693.imageshack.us/img693/267/chewy.jpg

I'll settle for a 4 pack haha.

Edited by chewybaws
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Hey Chewy, you still making your own Thrive bars? (I see you had a Nakd one the other day, found them in my Tesco, good price!) Any chance of posting a vid or photos of yours? I'm struggling with mine binding.

 

Hope you had a good weekend

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Thanks for all your kind words everyone

 

@Mary aw naw you didn't did you?

 

@Stenno cheers man! Last week I made protein bars using more or less a thrive recipe with brown rice protein.

 

http://www.veganbodybuilding.com/phpBB2/viewtopic.php?p=228955#p228955

 

I'm waiting for some carob powder I ordered online before I made another batch, I'll try either a video or pictures when I next make them!

 

Before adding protein powder the bars I made were quite moist, but after wrapping them individually and sticking them in the freezer they were okay. But now that I added protein powder they're much drier and they shaped great. I dunno if they'd work well with anything but brown rice protein because it's the only powder I actually like the taste of.

 

Oh and my weekend was just spent mostly at work. But I also ate a lot, napped, done some pull-ups, watched some UFC =] Hope yours was good man. Lots of eating I hope!

 

Sun 14th March 2010

 

Grub Calories: 3129, Protein: 191.7g

Buckwheat Pancakes 1/2 recipe (measured cups) 435 19.6

Agave nectar 1tsp 4.6 0

Agave nectar 1tsp 4.6 0

Soy milk 400ml 152 12

 

Oats 1 mug (100g) 355 11

Almonds 25g 155 5.3

 

Nutritional Yeast 25g 89 11.3

Pine nuts 50g 350 8.2

Sesame Seeds 25g 160 6.5

Baby leaf salad (asda) 90g 10.8 1.9

 

Blueberry Rooibos Antioxidant Smoothie Full recipe 382 30

 

Quinoa 67g 218 9.2

Baby carrots 195g tin 46 1.2

Chopped tomatoes 1/2 can 47 2.8

Kidney Beans 1 can 250 16.6

Tofu 250g (full block) 252 30.2

 

Soy milk 400ml 152 12

Brown rice protein 1/2 scoop 66 13.9

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Week 4/10

Bodyweight=153lbs

 

Workout 10/30

Mon 15th March 2010

 

Squats [email protected]

Bench Press [email protected]/50kg/52.5kg, [email protected] (1x5 target failed), [email protected] (1x5 target failed)

Barbell rows [email protected]/45kg/47.5kg/52.5kg/55kg

Weighted Dips [email protected]/15kg/22.5kg

 

 

Right so I've added an extra week to the programme because of my back last week. So 10 weeks, 30 workouts total now. Because I failed squats and had to deload barbell rows I'm repeating the weights that were supposed to be on week 3. Same with overhead press/deadlift since I didn't even attempt them last week. Although the weighted dips are the same weight as last week, they're supposed to be. Next week I'll move them up 2.5kg each set.

 

Today went off to a good start. I had to work REAL hard for the squats. It was a battle convincing myself to get back under the bar inbetween most of the sets. Nervous system was crying like a little bitch. Although I didn't get the results, I worked hard at bench.

Anyway, it seemed to take me ages to setup for barbell rows. I kept putting the bar down and fogetting I had to change the weights (and the height of the bar) and it just took me ages to do anything. It was the same with dips as well, I tried putting my big blue 20kg on, but after a rep it touched the floor. It was taking me ages to load and get things setup it just completely killed the fluency, and I ended up going nearly a half hour over the hour mark.

 

My protection mat got delivered during as well, but glad I've got it now. Need to get some plywood and that'll be me.

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Thanks for all the kind words everyone!

 

Tues 16th March 2010

 

Cardio

Stationary Bike

Distance: 10km

Time: 24m 21s

Resistance: 3/8

 

Burpees (w/chin-up) 3x10

 

Pull-ups 5/4/2

 

Calf raises (barbell) - didn't take note, went as high as 85kg and done 3x10

 

Grub Calories: 3502kcal, Protein: 206g

Buckwheat Pancakes 1/3 of recipe (mug measures) 388 14.6

Soy milk 400ml 152 12

Agave nectar 1tsp 4.6 0

Agave nectar 1tsp 4.6 0

 

Lemon Lime Recovery Drink Full recipe 309 28.5

 

Nutritional Yeast 12.5g 45 5.6

Pine nuts 50g 350 8.2

Sesame Seeds 50g 313 13

Babylead herb salad (tesco) 90g 21 2.4

Cherry tomatoes 107g 19 0.7

nakd bar 68g 226 5

 

Brown Rice 100g 344 8

Mushrooms 50g 13 2

Tofu 250g (full block) 252 30.2

Mushrooms 50g 13 2

 

Mango Lime Smoothie Full recipe 519 31

 

Schweppes orange juice 200ml 104 0

Schweppes orange juice 200ml 104 0

 

Brown rice protein 1 scoop 131 28

Soy milk 500ml 190 15

 

 

Workout 11/30

Wed 17th March 2010

 

Squats 5x5x82.5kg

Overhead Press 5/5/4/1/[email protected]

Deadlift 5x5x102.5kg

Weighted pull-ups 5/[email protected], [email protected]

 

 

For anyone who doesn't know, my last time pressing before this was 2 weeks ago and that was my first time trying a new grip. That's why today was all over the place, the only set I actually felt like I had a good grip of the bar was the last one. I'm gonna practice these saturday night if I get a chance.

My legs had 2 weeks to heal up, and as soon as I'd finished the first warmup set there was blood. I need to order deadlift socks or do something.

I was minced after deadlifts, pull-ups suffered.

 

I stayed at my girlfriends last night, when I got home this morning I needed to eat something, was too hungry. Recently I haven't had breakfast before workout. I felt so bogged down at the start. I also didn't have any yerba mate tea before today. It was a real shame though, I think if there wasn't a 2 week gap I would've made the presses. Work weight isn't the time to be experimenting with grip.

 

Anyways, today I'm meeting up with (my only) 2 vegan friends, gonna get some good eats =] This doesn't happen very often so I'm stoked!

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I'm gonna pop into a sports shop to get some football socks. Prob next week will be the next chance I'll get.

Had a good time with my mates =]

 

Wed 17th March 2010

 

Grub I had carrot+ginger soup, and a tempeh/lettuce/tomato sandwich (i paid more for extra tempeh =D) which aren't included in the total: calories; 2818kcal, protein: 177.3g

Agave nectar 1tsp 4.6 0

Buckwheat Pancakes 1/3 of recipe (mug measures) 388 14.6

Soy milk 400ml 152 12

Agave nectar 1tsp 4.6 0

 

Direct fuel bite 1 bite (1/6th recipe) 85 0.2

Lemon Lime Recovery Drink Full recipe 309 28.5

 

Kale 100g (half pack) 33 3.4

Nutritional Yeast 12.5g 45 5.6

Pine nuts 50g 350 8.2

Sesame Seeds 50g 313 13

Cherry tomatoes 107g 19 0.7

 

Chickpeas Tin (240g) 290 17.2

 

Brown Rice 62.5g 215 5

Tofu 125g (half block) 131 15.1

Mushrooms 50g 13 2

Chickpeas Half Tin (120g) 145 8.8

 

Brown rice protein 1 scoop 131 28

Soy milk 500ml 190 15

 

 

Thu 18th March 2010

 

Grub Calories: 3449kcal, Protein: 214.5g

Agave nectar 1tsp 4.6 0

Buckwheat Pancakes 1/3 of recipe (mug measures) 388 14.6

Soy milk 400ml 152 12

Agave nectar 1tsp 4.6 0

 

Blood Builder Smoothie Full recipe 457 35

 

Kale 100g (half pack) 33 3.4

Nutritional Yeast 12.5g 45 5.6

Pine nuts 50g 350 8.2

Sesame Seeds 50g 313 13

 

Chocolate date protein bar 1 bar 300 15.9

 

Green pepper 1 raw 24 1

Kidney Beans 1 can 250 16.6

Mushrooms 50g 13 2

Tofu 250g (full block) 252 30.2

Mushrooms 50g 13 2

Brown Rice 100g 344 8

 

Black-eyed beans Tin (246g) 288 21.1

 

Soy milk 400ml 152 12

Brown rice protein 1/2 scoop 66 13.9

 

I made more protein bars today, but I didn't do a video or pictures because I'm still trying to get the consistency right. They only just held together, so more of a wet ingredient next time. Still tasted good though =]

 

200g medjool dates

60g almonds

37g ground flaxseed

53g sesame seeds

36g carob powder

108g blueberries

74g brown rice protein (2 scoops)

some orange zest

 

Makes 6x 95g bars. Each bar is 300kcal and 15.9g protein.

 

I wanna make a peanut butter flavour bar soon, maybe with some oats in there too!

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Get some shin pads too
I just got the socks to try 'em out. I'm not sure if shinpads will get in the way or not. I'll try it out later if I'm still having problems.

 

 

Workout 12/30

Fri 19th March 2010

 

Squats [email protected]/85kg/90kg/97.5kg/102.5kg

Bench Press [email protected]

Barbell Rows [email protected]

Turkish Get-ups [email protected]/7kg/10kg (failed the last rep on the left side!)

 

 

I finally put an end to the world's longest plateau! This is no joke - the first time I attempted [email protected] on bench was 31st august last year. Fucking ridiculous. Oh well, the only way is up! I had a great workout, not too bummed about the last get-up rep because I worked hard and was sweating. Need to work on keeping my arm in a stronger position (more vertical).

 

Grub Calories: 3607, Protein: 183.8g

Direct fuel bite 1 bite (1/6th recipe) 85 1

Lemon Lime Recovery Drink Full recipe 478 29.5

 

Agave nectar 1tsp 4.6 0

Buckwheat Pancakes 1/3 of recipe (mug measures) 388 14.6

Soy milk 400ml 152 12

Agave nectar 1tsp 4.6 0

 

Kale 100g (half pack) 33 3.4

Nutritional Yeast 12.5g 45 5.6

Pine nuts 50g 350 8.2

Red pepper 1 raw 37 1

Sesame Seeds 50g 313 13

 

Brown Rice 100g 344 8

Kidney Beans 1 can 250 16.6

 

Chocolate date protein bar 1 bar 300 15.9

Soy milk 400ml 152 12

 

Mango Lime Smoothie Full recipe 519 31

 

Soy milk 400ml 152 12

 

 

Sat 20th March 2010

 

Overhead Press - 5/5/4/2/1/[email protected]

Pull-ups - 11/5/5

Calf raises (barbell) - [email protected] (done some extra reps too)

Barbell curls - 5/[email protected]

Stationary bike - done 9 and a half mins but wasn't working up a sweat, completely burned out of energy.

 

Grub Calories: 3206kcal, Protein: 167.3g

Chocolate date protein bar 1 bar 300 15.9

 

Agave nectar 1tsp 4.6 0

Buckwheat Pancakes 1/3 of recipe (mug measures) 388 14.6

Soy milk 400ml 152 12

Agave nectar 1tsp 4.6 0

 

Quinoa 100g (dry) 325 13.8

Chickpeas half tin 145 8.6

Kidney Beans half tin 125 8.3

 

Blueberry Rooibos Antioxidant Smoothie Full recipe 382 30

 

Direct fuel bite 1 bite (1/6th recipe) 85 1

Lemon Lime Recovery Drink Full recipe 478 29.5

 

Oats 1 mug (100g) 355 11

Soy milk 400ml 152 12

Almonds 50g 310 10.6

 

I'll prob end up eating something before bed, because I last ate before 9pm. I'm properly exhausted right now.

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Your turkish getups are really fast!
It's just a case of finishing them as quick as possible before my arm gives in haha.

 

Sun 21st March 2010

 

Grub Calories: 3333kcal, Protein: 179.7g

Buckwheat Pancakes 1/3 of recipe (mug measures) 388 14.6

Soy milk 400ml 152 12

 

Blood Builder Smoothie Full recipe 457 35

 

Quinoa 100g (dry) 325 13.8

Chickpeas half tin 145 8.6

Kidney Beans half tin 125 8.3

 

Almonds 50g 310 10.6

Chocolate date protein bar 1 bar 300 15.9

 

Nutritional Yeast 12.5g 45 5.6

Pine nuts 50g 350 8.2

Sesame Seeds 50g 313 13

Spinach Salad 150g (full bag) 27 2.7

 

Brown rice protein 1/2 scoop 66 13.9

Oats 1/2 mug (50g) 178 5.5

Soy milk 400ml 152 12

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