Tyr's Day

One more step closer to home: today I had my outprocessing briefing and it only lasted 22 minutes.  The inprocessing briefting lasted 90.  The general basically told us to keep working hard till the day we leave and ease back into life once we get home.  I took this latter bit to mean three things: don't make any drastic changes to the family routine right when you get home; find your place with your coworkers before making waves; and everyone's just going to have to get used to my mustache.

Workout: Not technically Wednesday, I still did squats, bench and rows and didn't miss a rep.
Squats: 3x5x300
Bench: 5x5x200
Rows: 5x5x185

Meals: Today was beef ribs (smothered in BBQ sauce which sticks to your mustache), gyro and chicken salad and fried eggs on top of corned beef hash.  Oh and 36 ounces of milk, Earl Grey Tea and fennel tea.

That's tzatziki sauce.

If only they served SPAM here.

VHS: Took the opportunity to see "Star Trek: Into Darkness" tonight (hence the workout first).  (TysI really can't believe that the base theater is using VHS tapes to play the movies.)  It was good, but I knew Benedict Cumberbatch plays Khan, so that wasn't a surprise.  Somehow, it feels like it is missing something...like it's a good movie but not a great movie.  Honestly, and this will come as a shock to many people, I've never big a huge Trekkie.  I don't know archaic details about the multitude of TV spinoffs or Uhura's cup size.  The only episode that I found intriguing was the Next Generation episode where they were stuck in a time loop and each start of the loop began with the main characters playing poker.

Sleep: I think not drinking a quart of coffee tonight is helping.  Sleep makes my squats stronger.

Plates & Plates

Here's my summary of the workouts and meals I completed/ingested this past week.

30 July an in between "I'm bored day"
Warmup: 22lb dumbbells - 3 chinups, 7 dips, 4 chinups, 7 dips, 3 chinups, 7 dips
Workout: Power Snatch 5x5, 95lbs
Cooldown: 5x25lb plate lift

Pot roast, tater tots, corned beef hash and scrambled eggs.

Three cookies and butter pecan (which are nuts and good for you) ice cream.  This is a once in a month serving.

31 July an active rest day
3 x 50 air squats
3 x 25 pushups

Pot roast, eggs, sweet potatoes and salad.

1 August Rest

Pot roast, salad and potato salad.

2 August Shoulder press
Warmup:30lb plates - 4 chinups, 3 chinups, 2 chinups; 35lb plate - 6 dips
Workout: 5-140, 5-145, 5-150, 5-160, 3-165
Cooldown: 3 45lb chinups

Fourteen chicken wings and two sausage patties.

3 August Deadlift
Warmup: 10 weighted (45lbs) dips
Workout: 5-285, 5-300, 5-320, 5-340, 5-360
Cooldown: 7 weighted (55lbs) dips

Eggs, steak and sausage.

4 August Squat Cleans
Warmup: 5 65lb weighted dips
Workout: 5-135, 5-140, 5-145, 5-150 & 5-160
Cooldown: 5 70lb weighted dips

Eggs, sausage, ham and nuts.

5 August Rest day

4 beef spare ribs and a small salad.

Tried to eat I did the chicken sausages, but couldn't.  After I ate this, I drank the green tea and waited ten minutes while the cooks prepared more ribs.  I took three to go and ate them while my laundry dried.  

If you think I am crazy for getting so many calories from unfertilized chickens, steak and nuts, click here.

Running mustache

Steve Prefontaine had a mustache.  Don't think I'll run a marathon, though.

Finally got a haircut today, which ends in a shoulder massage.  Some have called it "the knuckle cracking head and upper back beating" but it feels pretty good after power cleans make my trapezius' (trapezii?  what is plural of trapezius?  Mr. and Mrs. Left and Right Side Traps) tight.  You just have to forget that the one giving the massage is a middle aged man with a mustache, who doesn't speak English as his primary language.

Read a few posts, nay manifestos, about ketosis and the biochemistry behind it from Dr. Peter Attia, M.D.  Biology was back in 1996, so I remembered some terms but basically didn't understand what he was talking about...er, that which he was discussing.  One thing that struck me was the discussion of how a diet too high in protein (this might be me) and low in carbs (around 50g a day) would not necessarily lead to fat loss, since unused protein turns to glucose.  The ketosis article started with the discussion of how, yes, our brains need glucose, but the rest of our systems don't, and our liver can produce enough glucose for our brain to survive for a long time (382 days in the case of one obese man) just by metabolizing our fat stores.  So, since I have the time, I decided to get back to using fitday.com to track what I eat.  Going back two days, I put in a rough estimate of what I've eaten, obviously guessing at weights of food and putting a lot of faith in fitday's database.  Below are two charts detailing my intake for the last 36ish hours.

So, if my calculations are correct, once this baby hits 88mph, we're going to see some serious shit.  Wait...I mean, if those charts are correct, I don't think I'm eating too many carbs (the honey roasted peanuts at work aren't the best for me), but I think I need to alter my fat intake to lean more towards the saturated variety.  Thankfully Amazon has several types of coconut (milk, cream, flakes, manna) to choose from.

Back to deadlifts tonight...

Warmup: 6 30lb chinups
Workout: deadlift 5-280, 5-295, 5-310, 3-325 and 5-345
Cooldown: 6 30lb dips (too easy)

I decided to make the increases each set 2-5% increases rather than last week's 10+%.

Got to the DFAC after 3am, but did have the pleasure of combining roast beef, carrots and turkey bacon with 4 eggs over hard.  Grapefruit is supposed to be good for you, so that added some color to the tray.

If you put your mind to it, you can accomplish anything.