Monthly Archives: August 2013

LeanGains Journal: Round IV

Week 1: June 9 – 15, 2013

Diet

Had some difficulty hitting my caloric goals on individual days, but my kCals for the tracked period was spot on.

Carbs (g) Protein (g) Fat   (g) Calories Eaten
Average 247 189 43  2108 kCal
Rest Day 34 192 79  1637 kCal
Training 300 189 34  2226 kCal
Total v. Goal +2% +8% -11%1 –

1 Fat intake was quite low, but not concerned

Training

  • Week 1 Training Log
    • First week of 5/3/1 training schedule. The volume of the squats workout made for a very painful week. DOMS last until Friday
  • HITT Training
    • Bike Phase 1 – 6/9
    • Bike Phase 1 – 6/11
  • Hike
    • Hulda Crooks Exploration (aka getting lost) || 6.7 mi || 127 BPM || moderate hills || 15 lb

Continue reading →

Workouts ’13: Week of August 11

Workouts ’13: Week of August 11

  • Walking:
    • 0:31:31 || 1.6 mi || flat
    • Notes:
      • pushing stroller in hiking boots

 

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Bench Press:
    • 95 lb x 5 reps
    • 135 lb x 5 reps
    • 185 lb x 2 reps
    • 250 lb x 2 reps
  • Chin-Up:
    • 1 reps || weighted || 90 lb
  • Pendlay Row:
    • 95 lb x 12 reps
    • 125 lb x 12 reps
    • 125 lb x 12 reps
    • 125 lb x 10 reps

 

  • Hiking:
    • Morgan Pass/Little Lakes Valley from Mosquito Flats || 8 miles round trip || ~4 hrs hiking time|| 25 lb pack || ±800′ elevation || ~10,800′ peak elevation

 

  • Hiking:
    • Horsemeadows Campground to Cottonwood Lakes Trailhead to Cottonwood Lakes Basin || 14 miles round trip || ~5 hrs hiking time || 25 lb pack || ±1100′ elevation || ~11,100′ peak elevation

 

Workouts ’13: Week of August 4

Workouts ’13: Week of August 4

  • Walking:
    • 0:51:50 || 2.4 mi || flat
    • Pushing stroller, breaking in boots
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Bench Press:
    • 95 lb x 5 reps
    • 135 lb x 5 reps
    • 185 lb x 3 reps
    • 235 lb x 3 reps
    • 155 lb x 15 reps
  • Chin-Up:
    • 21 reps
  • Pendlay Row:
    • 95 lb x 10 reps
    • 105 lb x 10 reps
    • 105 lb x 10 reps

Aug 8, 2013

  • Walking:
    • 0:22:00 || 1.2 mi || flat
  • Reverse Triceps Bench Press:
    • 95 lb x 12 reps
    • 145 lb x 12 reps
    • 145 lb x 12 reps
  • Seated Hammer Dumbbell Curl:
    • 40 lb x 10 reps
    • 45 lb x 10 reps
    • 45 lb x 10 reps
  • Triceps Pushdown:
    • 115 lb x 12 reps
    • 145 lb x 12 reps
    • 160 lb x 10 reps
  • Barbell Curl:
    • 80 lb x 12 reps
    • 90 lb x 8 reps

Aug 9, 2013

  • Walking:
    • 0:20:00 || 1.2 mi || flat
  • Barbell Deadlift:
    • 135 lb x 12 reps
    • 235 lb x 12 reps
    • 235 lb x 12 reps
    • 235 lb x 16 reps
  • Hanging Straight Leg Raise:
    • 12 reps
    • 12 reps
    • 12 reps
  • Foam Rolling:
    • 10 min

Aug 10, 2013

  • Hiking:
    • Blue Mtn Training || 0:29:45 || 1.5 mi || 125 BPM