Yo, the warmup was awesome man. I wasn't sure how many reps to do, but I ended up doing like 20 reps on the lower body warmup exercises (total, not per side on unilateral mvmts), 10 reps on the upper body warmup exercises (per side on the unilateral mvmts), and 10 reps on all the activation exercises (and 10/side for unilateral mvmts).

Haha, I've been trying to get into a rhythm for a long time. I used to be on a much stronger sleep med, Trazadone, but I got off that after a while when it made me feel mad weird when I took it within close proximity of taking lorazepam. I've been taking unisom for a really long time, and I'm gonna try to switch back to taking the tablets rather than the gelcaps to see if I notice a difference. I'm actually taking this semester off school to get off all the prescriptioned meds I'm taking (in addition to intensely focusing on my athletic and musical pursuits), but I gotta go thru a psychiatrist since I my pills the active ingredients in my meds are timed-release and the pills cannot be split; I've yet to find the appropriate psychiatrist. (haha I know this probably TMI man, my bad).

You're definitely right about nagging aches/pains being greatly exacerbated with lack of sleep. Post for today coming up in a sec.

would the next step be melatonin? i take melatonin pretty much every night now, but i can skip taking it whenever, i'm not really dependent on it.. it helps me get some ridiculous dreams and to fall asleep way easier.

what kind of musical pursuits?

glad you liked the warmup!

peace man

5-Sep      Weight: 200.4 lbs   Waist: 34.0 in                                                                        
                                                                                 
   Meal #   Item #   Item Name   Quantity   Kcals   Fat (g)   Carbohydrate (g)   Protein (g)                                                         
                                                                                 
   1   1   Atkins Mocha Latte Shakes   2 shakes   320   18   10   30                                                         
      2   Total      320   18   10   30                                                         
      3                                                                           
      4                                                                           
      5                                                                           
      6                                                                           
      7                                                                           
      8                                                                           
      9                                                                           
      10                                                                           
   2   1   Spinach   unmeasured   0   0   0   0                                                         
      2   Sesame Ezekiel Bread   2 slices   160   1   28   8                                                         
      3   whole eggs (not jumbo this time, hence difference nutrition facts from the previous ones)   2 eggs   140   9   2   12                                                         
      4    egg whites   4 egg whites   120   0   4   24                                                         
      5   Salsa   unmeasured   0   0   0   0                                                         
      6   Total      420   10   34   44                                                         
      7                                                                           
      8                                                                           
      9                                                                           
      10                                                                           
   3   1   Smucker's Natural Peanut Butter   1 tbsp   100   8   3   3.5                                                         
      2   Tandoor Chef Tandoori Chicken and Spinach   1 box   280   16   8   27                                                         
      3   Total      380   24   11   30.5                                                         
      4                                                                           
      5                                                                           
      6                                                                           
      7                                                                           
      8                                                                           
      9                                                                           
      10                                                                           
   4   1   Atkins Mocha Latte Shakes   2 shakes   320   18   10   30                                                         
      2   Total      320   18   10   30                                                         
      3                                                                           
      4                                                                           
      5                                                                           
      6                                                                           
      7                                                                           
      8                                                                           
      9                                                                           
      10                                                                           
   5   1                                                                           
      2                                                                           
      3                                                                           
      4                                                                           
      5                                                                           
      6                                                                           
      7                                                                           
      8                                                                           
      9                                                                           
      10                                                                           
   6   1                                                                           
      2                                                                           
      3                                                                           
      4                                                                           
      5                                                                           
      6                                                                           
      7                                                                           
      8                                                                           
      9                                                                           
      10                                                                           
   7   1                                                                           
      2                                                                           
      3                                                                           
      4                                                                           
      5                                                                           
      6                                                                           
      7                                                                           
      8                                                                           
      9                                                                           
      10                                                                           
            Total                                                                     
         kcals   fat(g)   carbohydrate (g)   protein(g)                                                               
         1440   70   65   134.5                                                               
                                                                                 
                                                                                 
                                                                                 
Training:      Rest                                    
A)~30 mins of stationary and slow-moving ball handling drills                                          
B1) Front Plank   60s; 65s   Rested 30s between exercises and 60s between supersets                                    
B2) Side Plank   35s/side; 40s/side                                       

Medication: Paxil (25 mg), Lorazepam (1/2 mg), Wellbutrin (75 mg), Vitamin E (400 IU), Vitamin D-3 (400 IU), 3 fish oil capsules (647 mg EPA and 253 mg DHA/capsule)                                          

Remarks: I didn't take Xenadrine b/c I had to focus intensely to prepare a complicated north Indian dish to take to my friend's house-warming party. Additionally, I didn't want to appear really dizzy and "out of it" at his party. I'm kind of pissed that my weight and waist measurements haven't dropped since my last having measured.                                          
                                          
                                          
                                          
                                          
                                          
                                          
                                          
                                          
         

6-Sep      Weight:    Waist:                                  
                                          
   Meal #   Item #   Item Name   Quantity   Kcals   Fat (g)   Carbohydrate (g)   Protein (g)                  
                                          
   1   1   Quaker Oats Low Sugar Instant Oatmeal   1 packet   120   2   24   4                  
      2   Chobani Blueberry Greek Yogurt   1 container   140   0   20   14                  
      3   Smucker's Natural Peanut Butter   1 tbsp   100   8   3   3.5                  
      4   Total      360   10   47   21.5                  
      5                                    
      6                                    
      7                                    
      8                                    
      9                                    
      10                                    
   2   1   Instant Coffee in Lehigh Valley Skim Milk   1 cup   90   0   13   8                  
      2   Small Apple   1 apple   55   0   15   0                  
      3   Atkins Mocha Latte Shake   1 shake   160   9   5   15               
      4   Total      305   9   33   23               
      5                                 
      6                                 
      7                                 
      8                                 
      9                                 
      10                                 
   3   1   Steamfresh Broccoli   1 bag   120   0   16   4               
      2   Tyson's Fully-Cooked Chicken Strips   1.75 servings   175   3.5   1.75   36.75               
      3   Sesame Ginger Dressing   1 tbsp   35   2   4   0               
      4   Peanut Oil   1/2 tbsp   60   7   0   0               
      5   Tamxico's LC wheat tortilla   1 tortilla   90   4.5   9   5               
      6   Smucker's Natural Peanut Butter   1 tbsp   100   8   3   3.5               
      7   Total      580   25   33.75   49.25               
      8                                 
      9                                 
      10                                 
   4   1   Spinach (raw)   2 cups   0   0   0   0               
      2   Trader Joe's Extra Virgin Olive Oil   1/2 tbsp   60   7   0   0               
      3   Red Wine Vinegar   1 tbsp   0   0   0   0               
      4   Jimmy Dean Fully-Cooked Turkey Sausage Patties   4 patties   240   14   2   26               
      5   Oscar Mayer Fully-Cooked Bacon Strips   10 strips   175   15   0   12.5               
      6   Total      475   36   2   38.5               
      7                                 
      8                                 
      9                                 
      10                                 
   5   1                                 
      2                                 
      3                                 
      4                                 
      5                                 
      6                                 
      7                                 
      8                                 
      9                                 
      10                                 
   6   1                                 
      2                                 
      3                                 
      4                                 
      5                                 
      6                                 
      7                                 
      8                                 
      9                                 
      10                                 
   7   1                                    
      2                                    
      3                                    
      4                                    
      5                                    
      6                                    
      7                                    
      8                                    
      9                                    
      10                                    
                                                      
                  Totals                        
               kcals   fat (g)   carbohydrate (g)   protein(g)                  
               1720   80   115.75   132.25                  
                                    Training: I walked around 4 miles and shot around for about an hour. It was the first time I've shot the ball with my right hand since I fractured my right 5th metacarpal in a car accident this past May; my wrist still irritates me a bit on the follow-through.

               Medication: Paxil (25 mg), Lorazepam (1/2 mg), Wellbutrin (75 mg), Vitamin E (400 IU), Vitamin D-3 (400 IU), 3 fish oil capsules (647 mg EPA and 253 mg DHA/capsule), 1 packet of Xenadrine RFA-1

              Remarks: The gym was open between 10 am and 4 pm today, but when I checked to see if it was open, it was already 5 pm so I couldn't train as planned. I ended up taking Xenadrine again today, as I didn't really have any commitments for which I'd have to be really alert, and I need something to increase my rate of fat loss. Shortly, I'm going to propose a 6-week template that I shall start tomorrow.



                      
                                          
                                          
                                          
                                          
                                          
                                          

Phase Duration: Monday, 9/6/2010-Sunday, 10/17/2010

Fitness Goals: Improve 3RM Front Squat (cross-grip) from 135 lbs to 165 lbs; begin to see abs; get a few measurements for my SVJ, RVJ, and SLRVJ and improve btwn those measurements (haven’t measured any form of VJ in over a year); get technique ingrained for trap bar DLing, as I’ve never trap bar DLed before and make progress between trap-bar DL sessions; be able to perform 12-15 strict bodyweight chinups (can only get 8 now).

Other stuff I’ll be doing (that may or may not be related): Trying to get 40 mins of classical piano repertoire into my fingers in performance-ready condition, learning to cook a few relatively complicated dishes, and attempting to dance salsa (so I can score those latina hoes), and taking/trying to put some training/bball/piano vids of mine on youtube

Training Split-

Lift on Mon/Thurs/Sat (except first week is Tues/Thurs/Sat)

Shoot around/dribble around/drag sled/do mobility work/anti-rotational ab work on Tues/Wed/Fri/Sun (except first week is Mon/Wed/Fri/Sun)




Lifting Sessions:
Tues-
A1) Trap Bar DL work up to 3RM
A2) 60s jump rope during “work up” sets
B1) Back Extensions (3x10)
B2) Reverse Hypers (3x10)
C1) Bench Press- Work up to 3RM
C2) Chest-Supported Row (5 reps for every bench press set)

Thursday-
A)   Work up to 3RM in front squat
B1) Chinups (3 sets to technical failure)
B2) Weighted Stepups onto 18 inch box

C1) Barbell Overhead Press (3x8)
C2) Walking Lunges Holding Kettblebells (3x8/side)

Saturday-
A)   Heavy Sled Drags using harness for 60 feet down and 60 feet back (4 sets) w/ full recoveries
B)   Relatively light prowler “sprints” 100 down and 100 feet back (4 rounds)
C) 3 rounds of following: 16 mountain climbers (each leg counting as a rep), 8 groiners (down and back counting as a rep), 6 burpees

Aite I really gotta sleep now haha

 So I'm not gonna copy/paste from excel this time b/c I know the format gets hella fucked up. I'll instead post the "highlights" from my excel file.

Weight: 196.4 lbs; Waist: 33.6 in (both as of 7 am this morn)

Sleep: 8am-4:45 pm (i.e. I woke up at 4:45 pm)

Diet:
Meal 1 (before bedtime)- Instant Coffee in 1 cup Lehigh Valley Skim Milk; 2 slices sesame ezekiel bread; a few sprays of "smartbalance" butter spray (I'm gonna guess 5g of fat worth)
     kcals-295; fat-6g; carbs-41g; protein-8g

Meal 2 (upon awakening)- 1 bag steamfresh broccoli; 1.75 servings Tyson's Fully-Cooked Chicken strips; 1 tbsp sesame ginger dressing; 1/2 tbsp peanut oil; Tamxico's LC wheat tortilla; Smucker's natural peanut butter; instant coffee in 1 cup Lehigh Valley fat free milk
     kcals- 670; fat- 25g; carbs-46.75g; protein-57.25g

Meal 3 (periworkout)- 20 fl oz bottle of powerade, 2 scoops Isopure whey protein powder
     kcals- 335, fat- 1g; carbs- 35g; protein- 50g

Meal 4 (post-workout)- 2 cups wild blueberries; 1 container Chobani Greek Yogurt; 1 tbsp Smucker's Natural Peanut Butter; Quaker Oats High Fiber Instant Oatmeal
     kcals- 520; fat-10g; carbs- 93g; protein- 21.5g


Meal 5 (pre-bed, gonna chow down after I finish this log)- 2 Tamxico's Low-carb wheat tortillas; 2 Jimmy Dean Fully-Cooked turkey sausage patties; 4 strips of Oscar Mayer fully-cooked bacon
     kcals-370; fat-22g; carbs- 19g; protein- 28g

Training:

Warmup- All of Adarq's routine, but forgot to do Carioca, side shuffle and probably something else; also added 8 SLDL walks per side

A1) Trap Bar DL- worked up to ~309x1 over five sets
A2) Jump Role- 60s; 75s; 60s (got a double under in this time); 30s; none

B1) Back Extensions- 3x10 using bodyweight
B2) Reverse Hypers- 3x10 with 30 lbs

C1) Barbell Bench Press- worked up to 185x1 over five sets
C2) Chest-Supported Row ( See http://www.supremesportspt.com/photos.aspx#3)- nothingx5; +25x5; +45x5; +65x3; +65x3

Wellness/Aches/Pains- Was sick today; have a really bad cold and sore throat; had very slight right dorsal foot pain while walking around in the gym. I also had anterior deltiod pain while benching as I haven't barbell bench pressed in nearly 6 months. Hitting my chest a couple inches below the nipple level (as opposed to at the nipple level) made the pain go away.

Medications- Paxil (25 mg), Lorazepam (1/2 mg), Wellbutrin (75 mg), Tylenol (1 tablet), advil (1 tablet). I had the Tylenol at 7:30 am (technically before sleep "last night") and am about to have the advil before I go to sleep today

Additional comments- I was supposed to work up to 3 RMs for the Trap Bar DLs and the Bench Presses, but I pretty much just used 3RM weights and performed 1 rep; since I was not feeling well today, I didn't want to take any chances. 75s on the rope wasn't taxing in a cardiovascular sense, but my calves were just mad tight. I may increase the amt of rope time next time I hit this workout (next monday). Notice that I did a serious "carb-up" after my work-out. It's been a while since I've done that, and I wanted to completely replenish my glycogen stores. I purposely didn't have my afternoon med combo (fish oil,  vitamin E and vitamin D) b/c fish oil and vitamin D tend to keep me alert, and I forgot to take those pills earlier and now it's too damn late.

Aches/Pains/Wellness: Pain in left lumbar region, discomfort just posterior to left lateral malleolus, canker in upper right gums, cold and sore throat

Weight: 198.4 lbs; Waist: 32.9 in
Sleep: 4am-4pm

Diet:
     Meal 1- 2 scoops vanilla metabolic drive; 1 tbsp smucker's natural peanut butter, 2 cups of brewed coffee w/ half-and-half
     kcals-320; fat-11g; carbs-5g; protein-43.5g

     Meal 2- Subway Oven Roasted chicken salad w/ a footlong sub's worth of chicken; 1 tbsp trader Joe's extra virgin olive oil; 1 Tamxico's  Low Carb tortilla
     kcals-411; fat-23.5g; carbs-18g; protein-35g

     Meal 3- 2 Jimmy Dean Fully-Cooked Turkey Sausage Patties; 5 strips of Oscar Mayer's Fully-Cooked Bacon; 4 whole eggs; spinach; onions
     kcals-487.5; fat-32.5g; carbs-5g; protein-43.25g

    Meal 4- Tandoor Chef Tandoori Chicken and Spinach; 1 Tamxico's Low Carb tortilla; 1 tbsp natural peanut butter
     kcals- 470; fat- 28.5g; carbs- 20g; protein-35.5g

Totals:
kcals-1688; fat-95.5   g; carbs-48g; protein-157.25g

 
Training: Walked 3.5 miles (to and from bball courts plus a little more due to forgetting my way back home), shot around at bball court and got suckered into played two half-court pickup games- one 2-on-2 game and one 3-on-3 game (the teams i was on lost both games, probably due to poor shooting on my part; this is only my second time shooting with my right hand since having fractured my 5th metacarpal this past May)

Medications: Paxil (25 mg), Lorazepam (1/2 mg), Wellbutrin (75 mg), Vitamin E (400 IU), Vitamin D-3 (400 IU), 3 fish oil capsules (647 mg EPA and 253 mg DHA/capsule), 1 unisom sleepgel and 1 unisom sleeptab


Vid from this morn-
<a href="http://www.youtube.com/watch?v=VcZCubfnVHs" target="_blank">http://www.youtube.com/watch?v=VcZCubfnVHs</a>