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Old 04-13-2007, 09:08 AM   #41
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
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Day 31 Thursday

7:45 No Shotgun
7:45 2 scoops protein, water
9:15 3 egg white, 1 egg, broccoli, turkey, provolone, mixed fruit
2:00 1/2 protein plus bar
2:00 1 oz beef jerky
3:30 Wendys potato, chili, 5 nuggets
7:00 3 yellow tail sashimi, 1 tuna sashimi, california roll
11:00 3 oz beef jerky, zone bar
1:00 cell mass creatine

I spent the last two days driving through a blizzard in Michigan. I started in Grand Rapids drove to Traverse City in a crazy blizzard with 4 people from our ad agency. They were totally freaking. Our flights out of Traverse got cancelled because a plane skidded off the runway the night before. Drove to Detroit to catch a flight and made it back super late last night.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-15-2007, 10:47 AM   #42
Derek Simonds
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Day 32 Friday

I didn't get home until 1:30 from the blizzardy north last night. The kids wanted to see me before they left for school so up and at it.

6:45 No Shotgun
7:15
9:45 2 scoops protein, 1 tbsp flaxseed oil, peanut butter, yogurt
12:15 spaghetti, slice of cheese pizza
12:45 blue thunder recovery
3:00 tri-o-plex bar
6:00 2 scoops protein, water
8:45 antipasto, clam and corn chowder

Workout
6 X 6 115 lb sgbdl
6 X 6 115 incline bench
6 X 10 45 lb db shrug
6 X 5 chin ups, first chin ups since I broke my rib Yeah!
6 X 10 to the deck push ups
6 X 12 be
6 X 15 situps once again first full situps since rib injury

Great workout and I am looking forward to testing next week
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-15-2007, 10:50 AM   #43
Derek Simonds
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Day 32 Saturday

Fished in an offshore fishing tournament today. Weather was for crap. We went anyway and didn't do very well. We caught a ton of fish just nothing with any weight. All the fish we caught needed to be on the mass gain plan.

4:00 diet coke
10:00 - 12:00 some peanuts and beer (really good food huh)
12:00 half a hoagy sub bread with all the meat
2:00 zone bar
4:00 tri-o-plex bar
6:30 lots of sushi, sashimi and rolls
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-15-2007, 10:54 AM   #44
Derek Simonds
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Location: Deland, FL
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Day 33 Sunday

7:00 No Shotgun
7:45 2 egg, 2 egg white, turkey, cheese omlette 1 small slice whole grain toast
10:00 2 scoops protein, 16 oz lo fat milk
1:15 2 slices whole wheat no sugar added bread, ton of chicken and 1 slice cheese, activa light yogurt
2:35 40 gram protein drink
5:45 salad and 5 chicken parmesan breast strips, it was a lot

Workout

Ran with my sister. 4 miles 35:30 in a brutal wind. Great day for a run. My legs and aerobic system felt great, ligaments specifcally my right ITB are overly sensitive when I haven't been training. Got home and iced immediately.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-16-2007, 12:06 PM   #45
Derek Simonds
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Day 34 Monday

6:00 No Shotgun
7:00 activa light, kashi go lean crunch
7:45 turkey burger
8:30 apple
8:45 zone bar (I was starving)
9:45 banana
10:00 turkey burger (still starving)
12:30 trop chop, black beans, rice, double chicken
3:00 turkey burger (how much poultry can I eat in one day), banana
6:00 tri-o-plex bar, started drinking 32 oz powerade
9:30 chicken, sweet potato, broccoli

Workout
6 X 3 70 lb bb press
6 X 3 90 lb bb FS
6 X 10 45 lb db shrug
6 X 6 135 lb bench
6 X 2 25 lb weighted chin
6 X 17 situp
6 X 13 BE

BJJ
Great beginners class. I am still nursing my ribs so I was going easy and ended up rolling 6 times. Unfortunately I was rolling with a guy that moves really fast and I went for his back and spun around him and hit a padded pole in the middle of the mat. Stupid move on my part. Hurt really bad. The worst part was that my knee hit the pole and my foot whipped around it. I think I probably strained something again. Doh!
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-18-2007, 08:55 AM   #46
Derek Simonds
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Day 36 Tuesday

Weigh In:
Well this sucks I lost all the weight I had put on. Probably because my diest wasn't the best last week on the road and I was rolling hard last night.

188.4 lb's 10.0% and 17.1% BF

6:45 No Shotgun
7:00 Kashi Go Lean

No - Gi
Another great class. We rolled fast and hard with several different drills. All out grappling but starting in rear control than starting in side control. I really enjoy working positional escapes. Based on the success I had with rear control I am going to focus on adding some additional techniques for taking the back.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-22-2007, 06:08 PM   #47
Derek Simonds
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Location: Deland, FL
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Day 37 Wednesday

4:00 leave for airport early morning flight to Birmingham
12:00 Grilled tuna, brocolli, 4 hush puppies man they were unbelievable
7:30 5 chicken tacos
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-22-2007, 06:09 PM   #48
Derek Simonds
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Location: Deland, FL
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Day 38 Thursday

Second major travel day in a row. 4 hours sleep and heading out to Ft Lauderdale.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-22-2007, 06:19 PM   #49
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
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Day 39 Friday

8:30 Steak and Eggs
10:45 Tri-o-plex
2:00 chicken sandwich, some fries
3:30 No Shotgun
4:30 2 scoops protein, water
6:30 appetizers at father daughter dance

Just in case anyone wants to see why I work out so hard. I am afraid that I will need all the size, skill and toughness I can muster when my little princess starts dating.



This is right before we headed out to the dance. Best of times

Workout Testing Day Today

Lift, Old PR, New PR
SN, 75, 85
CLN, 115, 145 (75% BW)
Press, 115, 120

I also tested bench at the end
BN, 185, 200
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-22-2007, 06:23 PM   #50
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
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Day 40 Saturday

7:00 No Shotgun
8:00 2 Scoops protein, water
9:00 apple, banana
11:30 chicken, black beans, rice
3:00 turkey
6:30 shrimp, ceasar salad, turkey,

Workout
First swim of the year.
4 X 100 average pace technique was a little off but no problem
2 X 200 good pacing tech a little rusty
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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