Jaydub's training log

Discussion in 'Training Logs' started by Jaydub, Apr 4, 2018.

  1. Jaydub

    Jaydub Valued Member

    I never got around to posting yesterday, so there will be two days included in this one.

    Friday, 13 Apr 18

    0530: Morning Weigh-in
    248.9 Lbs
    Note: I don't think I'm going to weight myself anymore. I don't want to associate weight-loss with success or failure. I'm training for a tournament, not cutting weight at this point. I worked very hard this week and it's really paid off with my training. I look leaner in the face and have more muscle tone. To me, this is a success. A measly 1.1 lbs lost in a whole week would be considered a failure if that's all I was focused on.

    0630: Breakfast
    - 2 hard-boiled eggs
    - 2 pieces dry whole grain toast

    0900: Pre-workout Smoothie
    - the usual

    1100-1200: Cardio Workout
    - 836 calories burned on the elyptical trainer

    1230: Post-Workout Snack
    - protein bar

    1300: Lunch (Sushi Restaurant)
    - miso soup
    - edamame beans
    - 6 pieces California roll
    - 4 pieces nigiri (Salmon, Tuna, Snapper, Prawn)
    - green tea

    1800: Dinner
    - 2 small lean pork chops
    - roasted baby potatoe
    - steamed vegetables
    - black coffee


    Saturday, 14 Apr 18

    0830: Breakfast
    - usual smoothie

    1030-1200: Training
    - 16 x 3 minute rounds! (4 rounds heavy bag, 4 rounds "Bob" dummy, 1 round wall hangs, 1 round straddle stance, 2 rounds shin conditioning, 2 rounds strength training with weights, 2 rounds in the stretching rack)
    - Kata
    Note: This session was very exhausting. As much as I would love to just turn off my mind and push through, a lot of these exercises are designed to keep you mentally engaged as well. It's also a real challenge for me to maintain pretty proper technique when I'm tired. I have to keep working on that as well.

    1230: Post-workout Snack
    - protein bar

    13oo: Lunch
    - leftover turkey taco
    - baby carrots
    - hummus

    1800: Dinner
    - pepperoni pizza
    - Starbucks latte
     
    Last edited: Apr 15, 2018
    axelb likes this.
  2. axelb

    axelb Master of Office Chair Fu Supporter

    If you feel that is demotivating,I can see that as a reason not to do it. Focus on what your goals are, and if it's weight loss/weight gain then scales are good, but I often prefer measure fat % along side, and body size measurements which are far more realistic observations for most people, especially when muscle gain is involved.
     
    Travess likes this.
  3. Jaydub

    Jaydub Valued Member

    My current goal is to prepare for a knockdown Karate tournament. I'm reaching it through hard training and supplementary cardio. I'm also abstaining from alcohol and eating better. I'm doing what I can to set myself up for success. Any weight lost is a happy byproduct.

    I'm going to be starting a weight routine as well next month. I'll focus more on on weight loss and body fat percentages then.
     
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  4. Jaydub

    Jaydub Valued Member

    Sunday, 15 Apr 18 (Rest Day)

    Note: Didn't do much today. Just went to a pet expo and took the dog for a walk.

    0900: Breakfast
    - 2 scrambled eggs
    - 2 slices dry whole grain toast
    - 1 orange
    - black coffee

    1200: Lunch (Food truck)
    - Jerk-chicken naan wrap
    - black coffee

    1400: Snack
    - baby carrots
    - hummus

    1800: Dinner
    - Sirloin beef roast (no gravy)
    - Horseradish
    - Caesar salad
    - Mint tea
     
    Last edited: Apr 16, 2018
    axelb likes this.
  5. Jaydub

    Jaydub Valued Member

    Monday, 16 Apr 18

    0630: Breakfast
    - 2 slices dry whole grain toast
    - 1 tbsp peanut butter
    - 1 hard-boiled egg
    - extra-large black coffee

    0900: Snack
    - granola bar
    -non-fat Greek yogurt

    1130: Lunch
    - chicken breast
    - rice
    - steamed vegetables

    1400-1500: Cardio Workout
    - 874 calories burned on the Elyptical trainer

    1530: Snack
    - protein bar

    1800: Dinner (Leftovers)
    - 1/2 chicken breast
    - 1/2 pork chop
    - 1 small slice roast beef
    - stir fried vegetables with garlic
    - mint tea
     
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  6. Jaydub

    Jaydub Valued Member

    Tuesday, 17 Apr 18

    0630: Breakfast
    - 2 slices dry whole grain toast
    - 2 tbsp peanut butter
    - large black coffee

    0900: Snack
    - granola bar
    - non-fat Greek yogurt

    1130: Lunch
    - chicken breast
    - rice
    - steamed vegetables

    1600: Pre-workout smoothie
    - the usual recipe

    1830-2000: Training
    - warm-up (push-ups, sit-ups, planks, stance work, combinations
    - stretching
    - pad work
    - sparring offence/defence drills
    - "muscle training circle"
    - 100 punches
    Note: In preparation for my tournament, I started wearing a mouth guard for the entire class to get used to effectively breathing with it in.

    2030: Dinner
    - chicken breast
    - rice
    - steamed broccoli
    - green tea

    Note: My diet must seem incredibly boring and repetitive. I add cayenne pepper or minced Thai peppers to most of my meals to make things less bland. I love spicy food, so it keeps things interesting.
     
    Last edited: Apr 18, 2018
    axelb likes this.
  7. Travess

    Travess The Welsh MAPper Supporter

    Sorry if I've missed this, but what is this drill? To date, reading your log, I have imagined it as a Conditioning drill, but I could be way off...
    This is a fantastic idea, and one that I will definitely be stealing - Thanks!
    Hey, nobody has to like/enjoy your meals except you.

    Travess
     
  8. Jaydub

    Jaydub Valued Member

    It's just 100 punches from Sanchin Dachi. It's a part of how we formally end class.

    It's not an idea that I can take credit for, but you are very welcome.

    I would be lying if I said I wasn't getting sick of chicken breast and rice at this point.
     
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  9. Nachi

    Nachi Valued Member Supporter

    I kind of wanted to ask you that :D Good willpower, though! On the other hand I imagine a bit of variety in the diet wouldn't be too bad, either, even in in nutrition it is inferior to chicken and rice ;)
     
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  10. Travess

    Travess The Welsh MAPper Supporter

    Thanks for the clarification - I think I was letting the 'knockdown karate' element of your training/goals influence my interpretation.
    It may be more blame than credit, especially if I start piling in when I start using it, so you are probably wise to be passing the buck ;)
    I can certainly sympathise - We are 2 nights in on Chicken Breast (with rice) dishes, and my wife is planning another one (this time as a salad instead of rice) for tonight - I remain resolute that I can sway her opinion with a couple of Gammon medallions though...

    Travess
     
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  11. Jaydub

    Jaydub Valued Member

    These are full power punches utilizing technique, body mechanics, and kiai. It can be surprisingly difficult to consistently deliver 100 quality punches when your arms are tired after a hard class.

    We do utilize body punches for conditioning, though.
     
    Last edited: Apr 18, 2018
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  12. axelb

    axelb Master of Office Chair Fu Supporter

    I know what you mean about the chicken breast, I don't eat much chicken these days, but I used to always do the same adding some paprika/cayenne or sometimes add oregano.

    A great source of protien, but hard to make tasty without taking away from the health factor.
     
  13. Jaydub

    Jaydub Valued Member

    There are a lot of interesting things that you can do with spice blends.
     
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  14. Jaydub

    Jaydub Valued Member

    Wednesday, 18 Apr 18

    0630: Breakfast smoothie
    - unsweetened almond milk
    - orange
    - frozen mango chunks
    - instant oatmeal
    - protein powder
    - honey
    - cayenne pepper

    0900: Snack
    - granola bar
    - non-fat Greek yogurt

    1130: Lunch
    - chicken breast
    - rice
    - steamed broccoli

    1400-1500: Cardio Workout
    - 885 calories burned on elyptical trainer

    Note: I've been training specifically for the tournament, which has 2-minute round fights. During a 2 minute round, I will typically keep a good steady pace for the first 90 seconds, then a burst of speed and power for the last 30 seconds.

    My first week doing this cardio, I basically just kept a good pace for the 60 mins.
    Last week, it was 90 seconds regular with 30 second sprint intervals. This week, 60 seconds regular followed by 30 second sprints. Next week, the final week before the tournament, it will be 30 seconds regular followed by 30 second sprints.

    I do the same drill over and over again until the hour passes on the machine. Like my diet, this can get a bit repetitive as well. A good, high tempo workout playlist is a must.

    1530: Snack
    - protein bar

    1800: Dinner
    - grilled chicken drumsticks
    - roasted sweet potatoes
    - steamed vegetables
    - Ceylon tea with splash of milk
     
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  15. axelb

    axelb Master of Office Chair Fu Supporter

    mmm I was with you until the cayenne pepper??? :eek:
    may give it a try in a small quantity o_O

    Good to see you keeping it consistent, that will be your key to success!
    high tempo playlist is always on my phone for running for the same reason :D
     
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  16. Jaydub

    Jaydub Valued Member

    I know that cayenne pepper seems unusual at fist glance, but it works.

    The original recipe I based this off of called for 1/8 tsp of cayenne pepper.

    I used 1/4 tsp, and it still wasn't too bad.
     
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  17. axelb

    axelb Master of Office Chair Fu Supporter

    I kind of see how it can work as I've made mango salsa with cayenne. I'm always willing to try new things :D
     
  18. Jaydub

    Jaydub Valued Member

    Thursday, 14 Apr 18

    0630: Breakfast
    - 2 slices whole grain toast
    - 2 tbsp peanut butter

    0900: Snack
    - granola bar
    - non-fat Greek yogurt

    1130: Lunch
    - chicken breast
    - rice
    - steamed vegetables

    1630: Pre-workout smoothie
    - usual recipe

    1830-2000: Training
    - 16 x 3 minute rounds! (4 rounds heavy bag, 4 rounds "Bob" dummy, 1 round wall hangs, 1 round straddle stance, 2 rounds shin conditioning, 2 rounds strength training with weights, 2 rounds in the stretching rack)
    - "muscle training circle"
    - 100 punches
    Note: This session was very similar to Saturday's class. I had a lot more energy, so it felt like my output was much higher. I focused on the basics: body mechanics, posture, maintaining proper technique while tired, guard up, chin down, controling my breathing, etc. I'm starting to measure time in combinations, and not in rounds. Nothing exists but the combination that I'm executing. I'm not thinking about the time remaining in the round, or trying to pace myself; all that exists is that combination. I hope that makes sense.

    2030: Dinner
    - chicken breast (with a nice maple Dijon glaze)
    - steamed baby carrots
    - green tea
     
    Last edited: Apr 20, 2018
    axelb likes this.
  19. Jaydub

    Jaydub Valued Member

    Friday, 20 Apr 18

    0530: Morning weigh-in
    246.9 lbs
    Note: I know I said that I wasn't going to weight myself anymore, but here we are.

    0630: Breakfast
    - 2 slices whole grain toast
    - 2 tbsp peanut butter
    - large black coffee

    0900: Snack
    - granola bar
    - apple

    1130: Lunch
    - chicken breast
    - rice
    - steamed carrots

    1430-1530: Cardio Workout
    - 877 calories burned on elyptical trainer

    1600: Snack
    - protein bar

    1800: Dinner (Stir-Friday!)
    - tofu
    - stir-fry vegetable mix
    - soy sauce
    - peanut butter
    - garlic
    - basil
    - Thai red chilies
    - rice
    - green tea
     
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  20. Jaydub

    Jaydub Valued Member

    Saturday, 21 Apr 18

    0830: Breakfast
    - usual smoothie

    1030-1200: Training
    - warm-up: 3 x minute circuits (knees-up running on the spot, push-ups, sit-ups, burpees, speed punches, knees-up running on the spot)
    - stretching
    - body conditioning drills
    - sparring
    - sparring offence / defence drills
    - more sparring
    - "muscle training circle"
    - 100 punches

    1230: Snack
    - protein bar

    1300: Lunch (cheat meal)
    - cheeseburger
    - french fries
    - ginger ale

    1600: Snack
    - handful of almonds

    2000: Dinner
    - grilled salmon filet
    - grilled asparagus
    - kale salad
    - green tea
     

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