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Old 04-22-2007, 06:28 PM   #51
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
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Day 41 Sunday

7:30 No Shotgun
7:45 Kashi go lean
9:00 snack
11:30 2 turkey, gatorade
2:30 shrimp, turkey, ceasar salad
6:15 beef jerky, peanuts
8:30 chicken, black beans, small amount of linguine my wife made

Workout

25 miles 1:32 rolling hills and one huge bridge with my sister the hammer. On the way out we were riding with the wind and averaging big numbers on the way back about 6 miles out the wheels started coming off for me. My back was cramping, foot cramping, and my legs were running out of gas. Oh well still not bad for second ride of the year.
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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 04-23-2007, 06:07 PM   #52
Derek Simonds
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Day 42 Monday

6:00 No Shotgun, water
7:00 Kashi go lean crunch, activa light
7:30 2 scoops protein, water
9:30 tri-o-plex
12:30 chicken breast, peppers, cheese, ceasar salad light dressing, sweet potato fries
4:45 apple, nut harvest bar
8:15 pork, rice and spinach, green beans
9:10 cell mass creatine

Workout First Day of Strength Cycle
FS 125 lb's 2 X 10
Bench 140 lb's 6 X 6
Shrug 45 lb db 4 X 12
Row 35 lb db 6 X 7
SN Pull / RDL 80 X 3, 85 X 3, 90 X 3
SN Balance set up at 75 and failed first try, decided to work on technique but did OHS instead for today worked up to 85 lb's X 1

BJJ
Only could attend first hour tonight great refresher on scissor sweep. Man I forget how much I like that move, I need to commit to working it more often.
__________________
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 04-24-2007, 04:58 PM   #53
Derek Simonds
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Day 43 Tuesday

Weigh In
187.0 LB's Unfortunately my diet has stunk for the last 10 days and I have started triathlon training with my sister on the weekends. I am visibly bigger than when I started I just went backwards on my weight from the high I achieved. Still floating around 10% BF on athletic and 17% on normal.

6:00 No Shotgun
7:15 2 scoops protein, flaxseed oil, 8 oz milk, water
8:30 1/2 apple, banana
9:30 everything bagel, light cream cheese
11:00 1/2 chicken breast
12:30 3 arby roast beef meat portions with 1 bread
3:30 protein power bar
6:15 cell mass creatine
6:30 huge salad all lettuce, chicken breast

Workout
3 position clean 85 lb (I liked this and got a little spike from the ole heart doing these in a row)
1 arm sotts press 20, 25, 30, 30, 35 X 6 I worked my way up as I have never done them before
weighted p/u 25 lb 2, 2, 1 X 8
OH Shrug 45lb 15 X 2
s/u 20 X 3, BE 15 X 3, ball crunch 30 X 3, leg lift 10 X 3

My daughter wants some emoticons so these are for her
__________________
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 04-25-2007, 06:57 PM   #54
Derek Simonds
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43 Wednesday

6:00 No Shotgun
7:15 kashi go lean, activa light, 2 scoops protein, 8 oz water, 8 oz milk, flaxseed oil
8:30 banana
9:30 chicken
11:00 chicken
12:30 1/2 chicken, 3 jamacain beef patties (not really on the diet but man they rock)
3:00 pure protein
6:00 32 oz powerade
8:50 16 oz lo-fat chocolate milk
10:00 peanut butter toast with cheese, 1 1/2 scoops protein, flaxseed, milk

Workout
BS 165 lb 2 X 10 felt real good
clean pull, RDL X 3 135, 145, 155
push jerk 45 X 3 95 X 2, 115, 125, 135 (pr), 140 (pr) I had more but ran out of time this morning

BJJ
first class focused on sweeps second on one variation of the clock choke. I got a stripe tonight. I had 4 great rolls tonight. I worked gaurd passing with1 guy, choked another guy out 4 times, worked side control with another, and guard submissions for the first.
__________________
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 04-26-2007, 05:10 PM   #55
Derek Simonds
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Day 44 Thursday

5:45 No Shotgun
6:50 activa light, kashi go lean, banana
6:50 8 oz lo fat milk, 8 oz water, 2 scoops protein, flaxseed oil
10:00 honey 9 grain bagel, turkey
11:00 zone bar
12:45 2 grilled hamburgers, small amount pasta salad
4:00 2 oz jerky
7:30 steak, sweet potato

Workout

3 position snatch started at 65 and missed. Went to 55 and missed Ooof! Now I am perturbed. I do the bar and everything is hunky dory. I load back up and everything is just fine. I went ahead and did an extra set just for GP.
3 pos snatch 55 lb bb X 4
PP 95 lb bb 2 X 10
jumping rope p/u 15,15,15,7 X 10
bent over row 95 lb bb 3 X 6
single arm bent over row 40 lb db 3 X 6
s/u 3 X 20, be 3 X 15 sbcrunch 3 X 30, hanging leg raise 3 X 10

Today is a travel day ended up in a meeting in FLL for 4 hours got a lot accomplished and am looking forward to getting in bed early tonight.
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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 04-28-2007, 06:12 PM   #56
Derek Simonds
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Day 45 Friday

7:30 No Shotgun
7:45 2 scoops protein water
9:15 zone bar
11:30 pure protein bar (in a meeting and I am going to have to haul to catch a flight)
12:45 grilled chicken sandwich plain
3:00 32 oz chocolate elvis with 2 scoops protein planet smoothie
7:45 shrimp nachos, fajitas

Rest Day
__________________
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 04-28-2007, 06:18 PM   #57
Derek Simonds
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Day 46 Saturday

6:30 No Shotgun
6:45 2 scoops protein, water
8:45 banana
9:45 apple
11:00 slice of pizza
1:00 blackened grouper, broccoli, potato, ceasar salad
4:30 No Shotgun
5:45 2 scoops protein, 8 oz lo fat milk, 8 oz water, flaxseed oil
8:45 steak, sweet potato, ceasar salad, sauteed mushrooms

Workout Testing Day

All worked out up to 1 RM
Snatch 95 lb's (PR by 20 lb's)
Clean and Jerk 145 lb's (PR as I have never cleaned and jerked just cleaned) missed jerk on 150 cleaned 155 easily (PR on just clean)
FS 185 lb's (Tied PR) missed first time reloaded and made it. It wasn't all the way to the bottom but dang close and it felt good.
2 rounds abs, 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 04-30-2007, 02:11 PM   #58
Derek Simonds
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Location: Deland, FL
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47 Sunday

6:45 No Shotgun
7:45 Steak and Eggs with the kids
9:45 2 scoops protein, water
2:00 2 oz beef jerky, pure protein
5:30 1 scoop protein, yogurt, flaxseed oil, water
7:45 grilled sea bass with butter and garlic, a couple of waffle fries, black eyed peas and small amount of cole slaw

Workout
Today was supposed to be a rest day but I took my son and his cousins 7, 7, and 5 for a 3 mile ride and 1 mile run as a final prep for their first triathlon next week. When we got done with the ride and run my brother in law wanted to work out so we hit the back

2 X 10 weighted chins 25 X 3 30 X 7
95 lb bb rows
40 lb db rows
135 sgbdl
55 lb bb curl wide, narrow and regular X 30 no rest
__________________
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 04-30-2007, 02:52 PM   #59
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
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48 Monday

6:00 No Shotgun
7:00 2 scoops protein, flaxseed oil, water
8:45 apple, banana
10:30 new detour bar
12:30 half whole wheat with double meat, lo-fat cottage cheese
3:30 myoplex 42 grams protein
6:00 started drinking 32 oz powerade
8:45 cliff bar, 16 oz lo fat chocolate milk
9:45 turkey burger

Workout
FS 125 lb bb 2 X 10
SN pull, RDL 80, 85, 90
Snatch balance up to 90 lb's and I didn't even feel retarded.
bench 145 lb 6 X 6 I am going to do a linear progression until I can't do 6 X 6
shrug 45 lb db 6 X 6
OH shrug while doing snatch balance

BJJ
Did both the beginner and advanced class tonight. Great news 1 of the AC units was broken. Worked 2 variations of open gaurd scissors sweep and a couple of self defense techniques. Advanced focused on an absolutely nasty gi choke using the opposite lapel and flipping it over the head. Grappling went long and hard. By the end 75% of the guys were sitting out. Not me I kept it going at the highest level I had. Rolled with a black, blue and 2 whites tonight. All were good and a lot of fun. The black had the tightest half gaurd I have ever been in. I partially passed to half twice and couldn't do anything else.
__________________
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 05-01-2007, 02:37 PM   #60
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
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49 Tuesday

Weigh In
188.6 lb's, 9.9% BF Athletic, 17.5% Normal and I am sure that I am dehydrated from last night. I took water to bed with me but didn't drink as much as I should have.

6:00 No Shotgun
7:10 kashi go lean, milk, 1 1/2 scoops protein, water
9:30 turkey burger, carrots
11:00 turkey burger, cottage cheese
1:00 turkey burger, carrots
3:30 turkey burger, activa light yogurt
5:00 half turkey burger, carrots
5:30 started drinking 32 oz powerade
7:45 16 oz lo fat chocolate milk, cliff bar, lots of water

Workout
3 Pos Clean 95 lb's X 3 I moved it up from 90 as I felt 85 was too easy last week
Sotts press 2 X 10 40 lb db's this was heavy for me but no problems
P/U's 3 X 8 I did weighted p/u's on Sunday so I went with normal just to keep the movement alive
3 sets of abs and back

No-Gi
Summer is going to be interesting to keep enouugh fluids in the system. I was sweating like mad tonight and it isn't even hot yet.

Got to roll with one of the BB's tonight he is incredible. He knee rode me to death. I got caught once with an armbar and once he had his freaking knee so deep in my sternum I was pretty sure he was going to throw my back out . Rolled with a guy from Sand Lake and was defensive at first and he caught me with a shoulder lock than I went on the offensive and controlled. Really a great class for me to get a vision of where I am.
__________________
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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