PugilistStudent's Training Log

THURSDAY

2 rounds of the step test (in the lab)

1.5 mile run (11:40)
5:00 cool down (3.5mph)

-I did the run right after class, we did the step test in class and I had to stop after 2 rounds because of those friggin fat burners I just started taking. The test is based on heart rate and they raised my resting heart rate 30 higher than it usually is (around 50) and my blood pressure was just a little higher but really it was nothing. Im just going to avoid conditioning next week so I can kind of adjust and keep feeling out these pills but I'll still do this light cardio.

10:00 jump rope
stretching
3 (4:00) hard rounds shadowboxing in the ring
2 rounds heavybag (still light punches but Im mixing in some hard ones)
2 rounds footwork heavy bag
2 rounds double end bag
10:00 jump rope
2 rounds shadowboxing (1 round pure technique, 1 round pure counters)

TODAYS EATS
1 cup sunny D, 2/3 cup of almonds, 2 extreme lean pills (10am)
1 protein shake, 2 extreme lean pills (1PM, right after run)
1 plate chinese food
Protein bar (I was hungry while shopping and wanted something now)
protein shake (after boxing)
1 everything bagel (with butter), 1 apple, 1 orange

FYI for anybody reading this, I wouldn't buy ISOFLEX protein bars. They have a protein called gelatin in them which is 'junk protein' and your body doesnt use it. It was high up on the list too. The label said 21g protein (or something like that) so your really getting probably 15g of useful protein. Its a marketing gimmick Ive recently become aware of that some companies use to jack up the # of grams of protein. Probably because its cheaper than real protein. Just thought someone might be interested

 

FRIDAY

Upon waking:
15-1 Pushup ladder (15 pushups, rest 30 seconds, 14, rest, etc)

2:30PM
1.5 mile run on treadmill
40:00 exercise bike

-I'm going to decrease the rest on the pushup ladder by 5 seconds since it wasnt very hard, if its still not hard I'll decrease rest another 5 seconds. The mile and a half run took 11:08, the runs still arent that hard but Im building back up slowly. My heart rate was 174 after :45 of walking (I forgot to check my HR right away). After the run I walked until 15:00 @ 3.5MPH then hopped on the exercise bike. I kept my heart rate up at 160bpm for 25:00 (16.6speed) and after that I started cooling down, my heart rate was 130bpm when I got off the bike. I walked around until my HR was 100. On the bike I was lazy and just used the posted HR zones (160bpm being "high intensity" or 85%MHR and 130bpm or 65MHR being fat burn) but using the karvonen (spelling?) method I was really going at 75% MHR and 55% MHR respectively.

TODAYS EATS
small tin of flavoured tuna, 2/3 cup of almonds, 1 multi, 2 fish oil, 2 extreme lean (10AM)
500ml protein shake, 2 fish oil, 2 extreme lean (3:30PM)
398ml can of fruit cocktail (while I was cooking the stir fry)
Stir fry (1.5 chicken breasts, 2 cups veggies, 5tbsp teriyaki)
1 cup green tea
Large theatre diet coke, some popcorn (yeah it had butter)
1 cup green tea, 2 fish oil
--running total--
8 fruits and veggies, 2-3 meat and alternatives, 0 grain products, 0 milk products

 

SATURDAY

Walked around town for 3 hours...thats it. Im going to give myself 2 days a week for a break off these fat burners.

TODAYS EATS
3 egg omelet (1/8 cup of onions & green peppers & mushrooms, 1/4 cup ham), 1 multi, 2 extreme lean, 2 fish oil, 1 cup green tea.
1 small tin of flavoured tuna, 1 silhoutte yogurt, 2 fish oil, 2 extreme lean
cheese bread with some kinda tomato sauce, Srge pepper burger, sweet potato fries, caesar salad (went out for supper, special occasion)
1 cup green tea
1 diet pepsi
--running total--
7-9 fruits and veggies, 2 milk products, 5 meat and alternatives, 3 grain products

 

SUNDAYS EATS

1 extreme protein jugo juice, 1 chipotle chicken burritto, 2 fish oil
2 fish oil, 2 cups sunny D
1 cup cottage cheese, 2 fish oil
--running totals--
5 fruits and veggies, 1 milk products, 1 grains, 1 meat and alternatives

 

MONDAY

1.5 mile run, 5 minute cool down
15:00 exercise bike, 5 minute cool down

-done back to back. The 1.5 mile run took 10:28 and my HR was 178bpm at the end of it, after that I walked for 5:00 @ 3.5 then hopped on the bike. On the bike I kept my HR @ 160 but I had to pick up the speed to 17.1 with the 4th resistance setting (same as last time). Cooled down until my HR was 130 and walked around until it was 100.

10:00 jump rope
3 rounds shadowboxing in the ring
2 rounds sidestepping in the ring (changing directions each minute)
3 rounds footwork bag
5x25 situps while getting hit in the stomach with medicine ball, hard
13,9,9,5 pullups
12-1 pushup ladder
2x2:00 wall sits
8x:15 punchouts with 1:00 rest

TODAYS EATS
1 bowl of vector cereal, 2 fish oil, 1 cup of coffee (I needed it, had a test today)
2 extreme lean (before workout about 9:30)
1 protein shake, 1 multi vite
1 small tin of tuna, 1/3 cup of almonds, 2 fish oil
2 extreme lean (3:00), 1 cup cottage cheese
1 cup sunny d
1 protein shake
2 ham sandwiches (little calorie wise mayo, mustard, banana peppers, ham, thin sliced bread), 2 fish oil
--running total--
6 grain products, 1 milk products, 3 fruits and veggies, 3 meat and alternatives

 

TUESDAY

hard 1 mile run (5:00 cool down)
20:00 exercise bike (5:00 cool down)
-I did the 1 mile run in 6:32, I could have done better and gone longer but my calves are quite sore today so I didnt want to push it too hard and be too sore for the boxing gym. Once again I stayed at 160-165bpm on the exercise bike but did it for longer since the run was so short.

stretched calves
10:00 jump rope
stretched everything
6 rounds shadowboxing
4 rounds heavybag
3 rounds footwork bag
2 rounds sparring
-the shadowboxing was quite slow and I worked through the rest periods, I worked alot on my 1(while stepping left)-3 and 1-2-1(stepping right)-2. I caught my sparring partner beautifully with the 1(while stepping left)-3 and I got a good overhand right after I pushed him in the ropes, this guys damn good so the rest of the time he was popping me for the most part.

TUESDAYS EATS
1 everything bagel with butter (only thing at my womans house that was quick), 2 fish oil, 2 extreme lean, 1 multi vite (10AM)
1/3 cup almonds (after workout, 12PM)
small tin of flavoured tuna, 1 cup sunny d
1 cup cottage cheese, 2 extreme lean, 2 fish oil (2:30PM)
1 wacky watermelon jugo juice
1 protein shake (after boxing)
2 burrittos (whole wheat wraps, onions, green peppers, banana peppers, jalapeno peppers, mushrooms, romain, bean sprouts, alfalfa sprouts, 1 chicken boob), 2 fish oil
1 cup green tea
1 cup sunny d
--running total--
4 grain products, 6 fruits and veggies, 1 milk products, 1-2 meat and alternatives

 

WEDNESDAY

I just couldn't sleep last night and only got a little over 5 hours sleep. Im not doing cardio this morning, my calves are sore, I forgot my clothes at home (Ive got my gym bag but no clothes) and Im tired so screw it. Plus Ive got some errands to run today, I might actually jog instead of walk when doing them but thats about it.

10:00 jump rope
stretched
4 rounds shadowboxing (all rounds where 4:00 today)
4 rounds heavybag
4 rounds footwork bag
2 rounds shadowboxing
10,10, 5 pullups (just being lazy)
-I worked alot on the 1(while stepping left)-3 again but also alot on faking a high left hook and throwing a low right hook. I worked on my stance the whole while, I just changed it a bit and tried to maintain it all night.

TODAYS EATS
1 bowl vector cereal, 2 fish oil, 2 extreme lean, 1 multi vite
1 burritto (same as yesterday but with a bit more chicken)
1 small tin of flavoured tuna, 1 cup sunny d, 2 fish oil
1 cheese bun (I was STARVING after walking all over the place)
1 protein shake (after boxing)
3 small chicken thighs with honey glaze, 1 cup mashed potatoes, 2 fish oil
1 cup green tea
--running total--
4-5 grains, 1-2 milk products, 3-4 fruits and veggies, 5-6 meat and alternatives

 

THURSDAY

1.5 mile run (5:00 cool down)
30:00 exercise bike (10:00 cool down)
-I'm not sure how fast I did the one and a half mile but it was either just under 10:00 or it was 10:10-10:20....and for some reason I cant get the treadmill to take my heart rate so I dont know what it was after either. I tried to keep my heart rate at 160bpm on the bike but I had to do some fiddling to figure out how fast I had to go because I have to go much faster now. I ended up maintaining a speed of 17.8 on resistance 4. I think I'll start measuring my intensity with rpms and resistance and not speed. I cant make it to boxing tonight because theres a fund raiser for my lil bros school and I bought tickets to the steak dinner, Im looking forward to that. Im getting in another small workout tonight with my girlfriend, Im making a complex for her since she cant do the cardio she wants with her foot being messed up.

TODAYS EATS
1 Slim fast bar (all my girlfriend had to grab real fast on the way to class...late again)
2 extreme lean, 1 multi vite (before workout)
1 500ml chocolate milk 2 go (best thing available at the time)
1 small tin of flavoured tuna, 1 398ml fruit cocktail, 2 fish oil
2 extreme lean, 1 cup of roast
8oz steak, 1 potato (3tbsp sour cream, bacon bits, chives) 2 pieces garlic toast, 2 cups caesar salad
1 green tea, 2 fish oil
--running total--
2 milk products, 6 fruit and veggies, 3 grain products, 4-5 meat and alternatives

PROGRESS
Last week 173lbs, 84.5cm waist circumference
This week 169lbs, 81.5cm waist circumference
-I have skinfold measurements but theyve been done by people that are still learning so Im just recording waist circumference. Im looking more toned already.

 

FRIDAY

1.5 mile run + 5:00 cool down
20:00 elliptical stepper (not sure what else to call it)
15:00 exercise bike + 10:00 cool down
-I did the 1.5 miles in 9:58 and I still have a good bit in the tank, I think when I wittle it down to 9:00 I'll start running for 12:00 and start increasing the distance covered in that time. 10:00 on the elliptical stepper (its an elliptical and a stair climber combined :-s) @ 170bpm (pushing with my left hand and left leg at the same time & vice versa) and 10:00 @ 160 (elliptical style) then hopped on the bike for 15:00 going at 100rpm with a resistance setting of 5 which kept my heart rate between 160-165bpm followed by the cool down.

TODAYS EATS
1 bowl vector, 2 fish oil
1 protein shake, 1 multi vite (after workout)
1 small tin of flavoured tuna, 1 apple
6 small tacos (green peppers, green onions, beef, mushrooms, salsa, hot sauce)
2 pieces hawaiian pizza
375ml vodka (1/2 a 26er), 500ml 7up
--running total--
8 grain products, 1 milk products, 5 fruits and veggies, 5-6 meat and alternatives

 

SATURDAY

Just a bunch of walking.

TODAYS EATS
Bowl of vector, 1 cup milk, 1 multi vite
'Big Blue' Protein Jugo Juice
Large Diet Coke, about 4-6 cups popcorn
2 louisiana hot sauce chicken thighs, 2 cups cooked veggies
1 cup green tea
--running total--
5 grain products, 7 fruits and veggies, 2 milk products

 

SUNDAYS EATS
2 egg omelett (chives, ham, green peppers, onions), 2 whole wheat toast
1 small tin tuna
2 packets oatmeal + brown sugar
Lobster, shrimp, 1/2 bottle wine
about 750-900 calories in candy (present)
1 cup green tea
--running total--
6 meat and alternatives, 1 fruits and veggies, 5 grain products,

 

I wouldnt say EXTREMELY low but yeah theres lots of room for improvement. If you think its low now you should have seen it before, its an improvement though, at least Im sporadically getting what I need some days and getting close to the lower recommended intake others. Im working more in by eating veggies with my eggs and Im trying to have them every supper. Im having issues with fruit because they generally go bad before I eat them since Im rarely home (college) so thats why my only fruit sometimes is the fruit cocktail (canned :-s) but my girlfriends addicted to jugo juice so Im getting fruit that way too and thats around 3 servings of fruit per drink. I was eating dried fruit alot before I started recording but I did some research and found out they add tonnes of sugar so I cut them out, thats kinda what prompted me to start recording my food. I'll be analyzing it hardcore soon after these mid-terms and practicals, I just havent had time yet. Thanks for the input.

MONDAY

6 rounds shadowboxing (everything was closed today)

MONDAYS EATS
3 egg omelet (onions, green peppers, chives, mushrooms, hot sauce)
1000 calories in candy approximately (Im cutting it out tomorrow)
Stir fry (1.5 chicken thighs, 2 cups stir fry veggies, 3tbsp black bean sauce)
1 cup green tea
2 cups milk
--running total--
4-5 meat and alternatives, 4-5 veggies, 2 milk products

EDIT:
I looked up the canadian food guide and I need...
5-12 servings of grains a day (1/2 cup oatmeal=1, nuts count too)
5-10 fruits and veggies (1/2 cup cooked veggies=1)
2-4 milk products
2-3 meat and alternatives

I wonder what green tea counts as...

 

I'll keep that in mind thanks, but if I tried to eat two times that amount I'd really have to choke it down and I think itd be no fun at all unless I had sneaky ways of creeping them in. I decided on the smoothies today just before I logged on, I'll mix 1 or 2 servings of fruit into my protein shakes along with my new plan I whipped up last night so Im close to the veggies and fruit amount you suggested. I will of course be changing it slightly as I see holes, Im new to the whole really watching what I eat, I always ate pretty healthy just never closely scrutinized it.

TUESDAY

1.5 miles on treadmill (5:00 cool down)
15:00 on exercise bike (10:00 cool down)
-I did the 1.5 miles in 9:20 and I can still definately go faster but slow and steady (although Im really advancing that slow lol). On the bike I did resistance lv 5 at 100rpm for about 75% of the time, the rest of the time it was lv 4. This kept my HR at about 165bpm. I wanted the climber/elliptical thing today but it was being used.

10:00 jump rope (hard)
6x4:00 shadowboxing
1 untimed round doing counter drills
2x4:00 sparring (no break so it was a 9:00 round...ugh)
1x4:00 round counter drills
2x4:00 heavybag
1x3:00 heavybag (jabs only while stepping left or right...300)
-I had to wait forever to spar but it was good, except Im not sure what I was thinking. This dudes like the jolly green mma bodybuilder giant...at least 220-240 and ripped with arms as thick as my legs, I wish I where exaggerating. So I got hit with some damn nasty shots one of them really shook me and made my eyes water. The 1(while stepping up/left)-3 is still catching people and I did a little work with the jab znd a couple rights to the body. didnt do much but it was good.

TODAYS EATS
1 bowl of vector cereal, 2 cups of fruit juice, 2 fish oil, 1 multi vite
2 extreme lean (before workout), 1 protein shake (after workout)
2 turkey sandwhiches (multigrain, onions, lettuce, banana peppers, pickles, sweet onion mustard), 341ml bottle soft apple cider, 2 fish oil,
1 V8 (3 f&v servings! but lots of sodium), 2 extreme lean
Protein shake (after boxing)
Stir fry (2 chicken thighs, 2 cups veg), 1 cup juice, 2 fish oil
1 cup fat free cottage cheese, 1 cup green tea
--running total--
Grain products 7, Fruit & Veggies 12, Dairy products 3, Meat & alternatives 3

FOOD STUFF
So I came up with 2 days worth of meals that meet the canadian food guides criteria with foods that I like and generally do eat (I just have them paired up in a more favorable way), heres the end daily servings:

day A: Meat 3, Dairy 3, Fruits & Veg 8, Grain 6
day B: Meat 4, Dairy 3, Fruits & Veg 9, Grain 6

I'm going to talk to a buddy of mine that always mixes his protein shakes with fruit and stuff for some good recipes that I can incorparate to get my Fruits & Veg to at least 12 servings a day. I may also throw in a pre-boxing or after dinner snack (depends on the day) that incorporates fruits and veg to bump that up even more. I am so going to feel like a rabbit I think.