Oh that sucks! I hope you feel better!
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Razz's log, video p. 63
Started by Razz, August 24, 2009 · 1,193 Replies · 52,662 Views
Thanks 
today I was at physio and next week I'm probably doing handstands!!!!!!!!!!!!!!!!!!!!!!!11 and a few more!!!!!!!!!!!!!!!!
workout was the usual rehab and weights not bothered to write it in until the intensity goes up or if some major changes happen.
Just went crazy and ordered 2kg og BCAA 1kg of beta alanine and 4x120 5000IU vitamin D3 pills, all from bodybuilding.com since where i was going to buy stuff back home suddenly didnt sell beta alanine anymore so thought i might aswell buy it all from another place then. Expecting this to last me 6 months. supplements will now be:
vitamin d3 10k IU/day for 1 month then 5kIU/day (5k in evening and 5k in morning, on workout days either one will be replaced by post wo)
fishoil 10g/day
whey prot 35g post wo and sometimes breakfast
casein prot 20g pre bed and sometimes breakfast
Beta alanine 5g/day. on wo days this is post wo, otherwise its in the morning.
creatine monohydrate 5g/day on wo days this is post wo, otherwise its in the morning.
BCAA 15g pre workout
multivitamin pill 1/day
this is how i want it to look when i'm back into my 5 or 6 day/week program. Still don't know the exact structure.
todays nutrition:
07:00
20g whey prot
20g casein prot
700ml milk
11:00
meat in gravey (trying not to eat the gravey, this is one plate maybe 100gram of meat but really got no clue)
15:30
shawarma
strawberry, apple and banana fruit mix.
2 small pieces of candy :oops:
18:30 post wo
35g whey
5g creatine
700ml milk
1 pancake (not american style)
20:30
can of tuna
lots of water
22:00 haven't taken this one yet
20g casein prot
700ml milk
10g fishoil
Think i'm gonna go with the liquid breakfast from now on. it just suits me better and I don't get tempted to eat a bunch of crap since I normally don't wanna eat my healthy breakfast. Please feel free to comment on any dietary improvements.
o.o
That's an awful lot of supplements.
Looks like a good diet though.
Nice to see you're serious about your diet 
If I was you, I guess I would add a little more carbs to your breakfast, other than what's in the milk..
Actually I've found this site you might find to be usefull:
http://www.slankesiden.dk/index.php?menuID=7&id=167
Okay, I'll admit that there might be better ways to arrange your diet, but some of this crap really made me laugh 
Razz you lucky bastard! 
... I miss shawarma so much! I used to eat them all the time in Israel. 12 shekel for something damn near the size of my thigh at the time, it was awesome! God, now I'm drooling. *Gets up to find a napkin...*
Yeah shawarmas are gooooood, maid makes them once a week and i usually cruise out to eat a shawarma 2 or 3 days a week when im hungry not the best but not the worst to eat in between meals.. has white bread and dressing but besides that its meat and salad. OH and they are approzimately 2$ for a 20cm one
søren: HAHAHA that shit made me laugh! what is the reason you would add more carbs? Because at the moment I'm trying to not get unnecessary carbs unless its pre or post wo
still open to suggestions
OH and they are approzimately 2$ for a 20cm one
That's just mean. :cry:
slizz: just had one 
today
dec 7 2009
iso squat jumps-->jumps onto box-->lunge jumps with one leg on box
10-->10-->10 (5 each leg)
10-->10-->10
10-->10-->10
core circuit with 50 lb dumbell SS hyperextension with 30lb dumbell (10reps) SS hyperextension twisting (5 each side)
- 2 rounds
15 min jumprope (this will be my cardio from now on)
notes: need to stretch it out today. Plyos were REALLY good today for some reason.
what is the reason you would add more carbs?
As you have slept several hours without consuming anything, your body probably needs a lot of energy in the morning, if you want it to work at its best. As carbs are the preferred source of energy of the body, I guess they are to be preferred :roll: . If you dont get enough youll also risk that your body starts burning the protein instead, which I guess you would like to avoid.
Ofcourse I know that the need of carbs is a very individual thing, but the last time that my only source to carbs in the breakfast came from milk, was when I went to continuation school, and It only took me a couple of weaks before i started eating my hated oatmeal again, because I found out that i felt kind of "drowzy" without em.
If you don't fell any difference it might not be a problem, but to me I think was a very noticeable difference
I actually feel great with my current diet, been thinking about it this week that i'm never out of energy as long as i get my sleep. May consider blending in a banana in the morning though, actually ill try it for a few days see if there's a difference. If not ill just take out the banana again. Going to put in some olive oil in the future though.
Todays nutrition:
07:00
20g whey prot
20g casein prot
700ml milk
5g fishoil
11:00
100-150g of meat
workout......
13:30
~100g chicken
15:30
shawarma
5g creatine (not optimal timing but didn't get it brought to school)
18:30
spaghetti with meatsauce
carrot and apple salad
2 pieces of liquorice :oops:
22:00 (surprise, didnt take this one yet)
20g casein prot
700ml milk
5g fishoil
2 spoonful olive oil
from my calculations i get about 2400 cals with a 37/30/33 prot/carbs/fat. If anyone thinks this looks completely wrong please let me know. If what i calculated is right i'm pretty satisfied.. these numbers are only approximates though.
I would like to know your intestine conditioning - you know, all that milk can have unpleasant effects...!
Has your digesting phase been good?
The country Razz is from has, and please correct me if I am wrong, the highest per capita dairy consumption in the world. They also have the tallest average height, with average height being somewhere over six feet tall. 6'2" if I remember correctly.
The entire argument behind milk being allergenic is that our systems haven't been exposed to milk for enough generations continuously to develop effective digestive adaptations to efficiently metabolize the nutrients in cow's milk. It's the same reason they are all saying grains are baaaaaad! That fails to take into account that a) some lineages have a much longer history of consuming certain foods than others, and therefore are more adapted to the "problem" foods than other lineages, and b) that if we simply continue exposing ourselves to these things then 20,000 years down the line we will digest them perfectly. I know, I know, that second reason doesn't matter to anyone. I still think it's an entertaining notion
The point is, that while the milk may be allergenic to some degree in everyone, the degree varies greatly depending on your genetic heritage. If you come from a lineage where cow milk has been drunk for thousands and thousands of years you are going to handle it much, much better than someone who has little, if any, genetic history with milk. Or grains, or any other food. I'm not claiming that they aren't allergenic, but the severity of allergenic properties is being over-generalized a bit. You can't have a solid theory without taking these other facts into account as well, especially when they must be true because of the basic argument the theory is founded on.
Not bothered to research but I think the netherlands beats us danes in height but it's probably neglible or at least really close. Dairy wouldn't surprise me and I know that northern Europeans are supposed to be better at digesting milk (more lactase?). Well anyways to answers Felipes question I can drink 3 liters of milk per day and feel perfectly fine, it basically doesn't make any in difference in how I feel
Ah, even if it was another food it is so much I would have problems anyway!
I'm somewhat intollerant to milk, but depending on the specific product. When I go to Austria for winter holidays, I drink the 1 day conservation type regulary without problems, so maybe there are other reasons beside the lactose.
I recomend to all to try an Italian cheese called "grana padano", don't know if you can buy it on the market, it's expensive but tasty (and very caloric if compared to the same amount of milk)
I thank you for the recommendation but to be honest I'm close to being a cheese hater 
Today
dec 8 2009
Scap stability stuff "6 reverse fly positions"
3x10 @ 18lbs-->14lbs-->10lbs this drop happens anytime i can not finish all six positions, so may happen in the middle of a set.
-45s to 1 min rest
abducted external shoulder rotation
3x10 @ 18lbs
- 30s rest
abducted internal shoulder rotation
3x10 @ 36lbs
- 30s rest
cable lateral raise x210 tempo, so explosive ascent, 2 second pause, 1 second descent, no pause at bottom
3x10 @ 22lbs combined weight
- 30s rest
cable curl
3x10 @ 50lbs total weight
- 30s rest
bulgarian rows
3x10 *need to elevate feet soon
pushups-->slight incline pushups-->slight decline pushups
12-->12-->12
10-->10-->10
8-->8-->8
bench dips
3x10 @ weighted vest (10kg)??
pushup support and normal support moving around on rings 3x near maximum in each.
Is your shoulder rotation stuff done standing?
yep
9 dec 2009
jump rope 5 min
2 rounds of
10 iso squat jumps
10 jumps onto box
10 lunge jumps alternating legs with one leg on box
jump rope 10 min
10 min stretching
todays nutrition:
07:00
700 ml water
20g whey prot
20g casein prot
2 spoonful olive oil
handful almonds
11:00
100-150g chicken
workout..
12:50
40g whey prot
500ml water
5g creatine
1 apple
14:00
½ shawarma
18:00
2 big danish meatballs (100g each?)
2 potatoes
vegetables
21:00
1 shawarma
strawberry+banana milkshake
22:30 (didnt take this yet)
20g casein
700ml water
2 spoonful olive oil
Notes:
training session was short today, tomorrow is upper body again. For nutrition the only milk I had was 2-300ml with the milkshake I made. Gonna try and go no milk for 2 weeks and see how that feels. Just for fun, who knows maybe it'll help my acne a bit.
other: Went to watch the gymnasiade today which is basically school olympics. Ill record some stuff in the finals if people are interested. I definately don't feel buff at all anymore after seeing those "kids" doing planches on the rings and handspring double front vaults All I have to say is: must get back into training soon!!!!!
dec 10 2009
workout in this order:
XR l-sit feet on floor bulgarian dips
3x6
Scap stability stuff "6 reverse fly positions"
10 each position @ 18 lbs
10, 10, 10 @18 lbs + 10, 10, 10 @ 14 lbs
10 each position 14 lbs? can't remember if i dropped to 10 here.
- 1 min rest
abducted external shoulder rotation
3x10 @ 18 lbs
- 30s rest
abducted internal shoulder rotation
10 @ 38 lbs
2x10 @ 34 lbs
- 30s rest
cable lateral raise x210 tempo, so explosive ascent, 2 second pause, 1 second descent, no pause at bottom
10 @ 26 lbs
2x10 @ 22lbs
- 30s rest
cable curl
3x10 @ 50 lbs
-30s rest (quite a bit of cheating here)
Matrix curl (21's) STRICT AND SLOW ( 7 bottom half reps+ 7 top half reps + 7 full reps)
2x21 @ 30lbs
7+7 @ 30lbs + 7@ 26lbs
-30s rest
XR pushup position moving hands around
3x near max
XR l-sit feet on floor moving hands around
3x near max
XR bulgarian rows
3x10
- 30s rest
pushups-->slight incline pushups-->slight decline pushups
12-->13-->13
10-->11-->10
8-->6-->8 surprised im still alive :shock:
- 30s rest
Bench dips
3x10 @ 10kg??
- 30s rest
notes: crazy pump, really pushed it and it felt great. Matrix curls burned biceps and pushups were at the near puke limit. Last rep in last set of pushups was shaking so much it couldve been on rings with extension cables.
todays nutrition so far:
07:00
5g fishoil
700ml water
20g whey prot
20g casein prot
2 spoonful olive oil
handful almonds
11:00
~100g meat
vegetables
13:00
~100g meat
15:30
fruits
½ shawarma
workout..... (16:30)
18:00
40g whey prot
5g creatine
700ml water
2 bananas
21:25
can of tuna
fell asleep before getting my pre-bed meal
Too many drinks yesterday.....
expecting to do stretching and mobility today.
Ok so morning cardio hungover
12 dec 2009
~30 min medium intensity rollerskating
notes: really really need to do mobility soon