T Nation

Nschneid's Fall Project

I’m trying to get back serious into lifting instead of piddling around a couple days a week when I feel like it, so I’m doing Chad Waterbury’s Summer Project. Yes, I started late. Please rip up my diet or weights or whatever if you have an issue with anything you see. I may need a lot of help.

9/11/2006
Food log:
0600 Awake
0630 2 eggs, 12oz 1% Milk
0730 Coffe w/ cream & sugar
1030 1/4 can salmon, apple
1310 kiwi fruit
1330 1/4 can salmon
1530 pudding
1600 Workout
1800 Chicken & Rice
2200 PB & Honey Sandwich
0030 Bed

Total: 1975 calories

Workout:
4x6 w/ 8RM, 1min rest between sets
A1 Power Clean 185 (all)
A2 Reverse Crunches 15, 25, 30, 30

B1 Standing Alternating DB Shoulder Press 60, 60, 60, 65
B2 1-Arm DB Row 100 (all)

C1 Bulgarian Split Squats
C2 Single Leg DB Deadlift
^ on these I did a few sets of some reps, but my balance is so bad I couldn’t really get a full set in, even w/ no weight.

D1 Dips 250 all (which means nothing since it was on a dip machine; didn’t have a regular dip rack OR a weight belt)
D2 DB External Rotation 15, 25, 25, 25

Tuesday, Sept 12, 2006

0600 Awake
0630 2 eggs, 16 oz 1% milk
0730 2 cups coffee
0930 1/4 can salmon, apple
1130 Basketball
1300 1/4 can salmon, kiwi, gatorade
1530 1/4 can salmon
1730 2 slices white bread
1800 Sprints
1900 Chicken & rice
2200 3 strips bacon
0030 Bed
~2k calories

Sprints 90s walk, 30s sprint, 16 minutes

These turn more into a fast jog towards the end. Hopefully they’ll get better.

Wed. Sept 13 2006

0600 Awake
0630 Chicken breast
0800 Coffee
1200 Golden Corral: Nice big salad w/ almonds, sunflower seeds, dried cranberries, mushrooms, spinach, and collard greens; Pork Steak, Rotisserie Chicken (leg & thigh), Brussels Sprouts, Spinach, Sweet Potatoe Casserole, 3 peanut butter cookies. I believe this qualifies as a cheat meal.
1600 Workout
1800 2 Soft Tacos w/ beef & cheese
2130 1 Soft Taco w/ beef & cheese , 1 can spinach

Calories: dunno because of the meal at Golden Trough.

Workout:
3x12 w/ 14RM, 70s rest
A1 DB Romanian Deadlifts 65, 70, 75
A2 Sit-ups (used declined bench) 25 (all)

B1 Incline DB Bench Press 75 (all)
B2 Standing Calf Raise (used stack on fake leg-press machine)

C1 DB Upright Rows 50, 50, 50 (8 on last set)
C2 Lunges 40x12, 40x6 then 35x6, 35x6 then 0x6

D1 DB External Rotation 25x6, 15x12, 15x12
D2 DB Pullovers 75x6, 65x12, 65x12

0600 Awake
0630 2 eggs, 16 oz 1% milk
0930 Coffee
0945 1/4 canned salmon, apple
1130 HIIT
1245 Gatorade, Kiwi fruit, 1/4 can salmon
1530 1/4 can salmon
1800 Ribs, Green Beans, Corn

Total Calories: 1115+Rib Dinner

Workout: HIIT, 18 Minutes, 90s walk/30s sprint

Friday, Sept 15

0600 Awake
0630 Chicken Tenders
0930 Apple, tiny peice of cake, 1/4 can salmon
1230 Broccoli, Rotisserie chicken (2 thighs 1 leg)