Legs

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
175lb x 2

Trap bar deadlift
170lb x 5
280lb x 3, 3, 3, 3

Straight leg deadlifts
145lb x 10
195lb x 8, 8, 7

Leg curls
50lb x 15, 15, 15

Chest and biceps

Bench press
95lb x 8, 8, 8, 8, 8, 8, 8, 7

Machine flies
80lb x 8
85lb x 8
90lb x 8, 8, 8, 8

Incline bench press
95lb x 6, 6, 6, 6, 6, 5

Hammer curls
15s x 15, 15, 15, 15 per arm

Machine preacher curls, slow negative
37.5lb x 6, 6, 6

Back and calves

Weighted chin ups
B/w x 5
35lb x 5
40lb x 5
45lb x 5
47lb x 4
B/w x 12

Deadlifts
135lb x 10
185lb x 5
225lb x3
275lb x 1
295lb x 1
305lb x 1
I nearly passed out from the rush of blood to my head after the last rep.

Lateral pull downs
100lb x 8
110lb x 8
120lb x 6, 6

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Seated calf raises
90lb x 15
115lb x 12, 12, 17

45 degree calf raises
190lb x 40
200lb x 40

Chest and biceps

Bench press, cluster sets
115lb x 5, 5, 5, 4, 3, 4, 3, 3

Supersets
Incline dumbbell bench press
Incline dumbbell flies
27s x 12/8, 12/5, 12/4

Machine chest press - 75lb x 12, 10, 8
Machine flies - 70lb x 11, 8, 7

Dips/push ups
9/5, 8/6, 7/7

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Rotating dumbbell curls
22s x 15, 15, 15 per arm

Standing barbell curls
65lb x 12, 12, 12

Single arm machine preacher curls
25lb x 8, 8, 8 per arm

Shoulders, traps and triceps

Standing barbell press, elbows at 90 degrees
45lb x 10
65lb x 10, 8, 7

Underhand barbell front raise
45lb x 12, 12, 12

Seated Arnold press
20s x 10, 10, 10

Barbell shrugs
205lb x 10, 10, 10

Lateral raises (burn)
15s x 40, 40

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Close grip bench press
115lb x 5, 5, 4

Seated French press
30lb x 10, 10, 10

Cable tricep extensions (burn)
40lb x 40

Back and calves

She's baaack!

Bench press
115lb x 7, 7, 6, 5

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Wide grip pull-ups
15, 10, 8

Deadlifts
135lb x 10
235lb x 5, 5
240lb x 5
135lb x 10

Neutral grip pull downs
90lb x 12, 12, 12
90lb/70lb/50lb x 12/6/7

Machine rows, wide grip
90lb x 10, 10, 8

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Barbell calf raises on step; hang position
185lb x 12, 10, 11

Bent over calf raises
50, 50, 80

Abs

Reps: 50/40/30/20/10
Rest: 120s/90s/60s/30s

Russian twists (both sides)
Sit ups
Bench-supported lateral jumps
Leg raises
Mountain climbers
1 minute plank

Legs

Rory Zambard

Behind the head shoulder press
45lb x 10, 10, 10, 10

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Pause Back Squats
135lb x 5, 5
145lb x 5
150lb x 5

Leg press
170lb x 20
180lb x 20
185lb x 20
190lb x 20

Straight leg deadlifts
135lb x 10
205lb x 5, 5, 5, 5

Single leg curls
25lb x 10, 10, 10

Standing barbell calf raises, hang position
205lb x 5
215lb x 8, 8, 8, 8

Shoulders and triceps

Maddy Curley

Well, I've finally figured out what's causing the problem with my bicep and forearm. I don't know why I didn't consult the great medical expertise of Google before. It seems that I have bicep and forearm tendonitis. The obvious solution is to give it lots of rest and not stress it further with any curls or back exercises that cause any pain. For some of today's shoulder session, I went with light weight/high reps, just in case. Bugger.

Barbell shoulder press
45lb x 10, 10, 10, 10

Close grip bench press
95lb x 8, 8, 7, 6

Barbell front raise
45lb x 15, 15, 15, 15

EZ bar skull crushers
65lb x 18, 18, 16, 12

Machine overhead press, elbows at 90 degrees
55lb x 8, 11, 9, 9

Parallette dips, feet elevated
20, 17, 16

Barbell shrugs
215lb x 10, 10, 10

Cable tricep extensions
40lb x 14, 9, 9

Legs

Wow. No Stacy Tovar this year. What a shocker.

Decided to try something a bit different today. However, my legs were still a bit fatigued from Saturday's race, so I think I was a bit conservative with my choice of weights.

Back squats - 1, 2, 3, 4, 5+
2-4 minutes rest between sets
195lb x 1, 2, 3 (roughly 75% of my 1RM)
200lb x 4, 6

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Back squats
170lb x 12
150lb x 20

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Leg curls
37.5lb x 12, 12, 12
40lb x 12, 18

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Seated calf raises
45lb x 20
60lb x 20
70lb x 20, 24

Food diary #7

8:00am - Breakfast
1 cup oatmeal
200ml 1% milk
150ml water
1/4 cup apple sauce
1/2 tbsp ground flax
3 tbsp Sun Maid raisins

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11:00am - Post-workout
Whey protein shake

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1:00pm - Lunch
1/2 sweet potato
2 chicken thighs cooked in sesame oil
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4:00pm - Snack
Protein bar

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6:00pm - Dinner
Burger, no bun
Fried onions and mushrooms
Mixed green salad with strawberries, blueberries, almonds

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8:30pm - Snack
Apple
2 tbsp 100% peanut butter 

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9:30pm - Snack
1/2 cup 1% cottage cheese
1 tbsp honey
2 tbsp Harvest Crunch granola 

Chest and biceps

Deadlifts
135lb x 10
210lb x 8, 8, 8

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Bench press
95lb x 10
125lb x 4, 4, 4, 4

Incline bench press
95lb x 9, 8, 7, 6

Dips
14, 10, 10, 8

Incline dumbbell flies
30s x 12, 12, 10

======

Dumbbell curls
20s x 15, 15, 15 per arm

Standing barbell curls
65lb x 12, 12, 12

Still taking it bit easy on my left bicep.

Food diary #6

6:30am - Breakfast
1 cup oatmeal
200ml 1% milk
150ml water
1/4 cup apple sauce
1/2 tbsp ground flax
3 tbsp Sun Maid raisins

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10:00am - Post-race
1/2 Gatorade
Hamburger and bun
1 cup mixed fruit

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2:00pm - Lunch
Buckwheat crepe
2 fried eggs
3 small sausage patties
1 cup home fries
1 cup mixed fruit

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6:30pm - Dinner
2 tilapia fillets, cooked in olive oil
Sobeys mixed green salad with strawberries, almonds, feta cheese, blueberries, cranberries

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8:30pm - Snack
Apple
2 tbsp 100% peanut butter 

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9:30pm - Snack
1/2 cup 1% cottage cheese
1 tbsp honey
2 tbsp Harvest Crunch granola 

5k - Baden Road Race

This is the race formally known as The New Hamburg Classic, and today was my fourth race. In the first year I finished with a time of 25:51. The two years following that, I kept getting slower and slower. That being said, my time last year - 26:38 - was good enough for third place for my age category (45-49). 2014 is the first year they were awarding medals, and I've never earned one before, so I figured that I should be able to accomplish that today.

Today's time was my best ever for this course - 25:50 - so I beat 2011's time by a single second, and 2013's by 48 seconds. However, that was only good enough for fifth! I was happy with my time when I crossed the finish line, but very disappointed I didn't qualify for a medal when I checked the official results.

I gave it everything today, so I don't feel bad about that. My legs were toast when I reached the finish - I had to go into a squat and catch my breath - compared to last year, when I felt like I still had gas left in the tank at the end.

But I really wanted that medal.

Edit: The day after the race, a fellow runner asked me on Twitter how it went, and helped me to put the result in perspective.

@nigelgordijk awesome...I'll take a PR over any type of placing any day!
— Dr. Sean Delanghe (@DrSeanDelanghe) May 11, 2014

Sean's right; I can't do anything about other people's performance, but I can work on improving my own. I did so massively compared to last year. All I can do is focus on doing even better next year, regardless of how quickly other people run.

Food diary #5

8:00am - Breakfast
1 cup oatmeal
200ml 1% milk
150ml water
1/4 cup apple sauce
1/2 tbsp ground flax
3 tbsp Sun Maid raisins

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11:00am - Snack
3 tbsp salted cashews

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2:00pm - Lunch
1/2 sweet potato
2 small pork breakfast sausages
2 scrambled eggs cooked in butter

1 small yogurt

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4:00pm - Snack
2 caramel chocolate rice cakes

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6:00pm - Dinner
2 mahi mahi fillets, cooked in olive oil
Sobeys mixed green salad with strawberries, almonds, feta cheese, blueberries, cranberries

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8:30pm - Snack
Apple
2 tbsp 100% peanut butter 

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9:30pm - Snack
1/2 cup 1% cottage cheese
1 tbsp honey
2 tbsp Harvest Crunch granola 

Food diary #4

8:00am - Breakfast
1 cup oatmeal
200ml 1% milk
150ml water
1/4 cup apple sauce
1/2 tbsp ground flax
3 tbsp Sun Maid raisins

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12:00pm - Post-workout
Whey protein shake

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2:30pm - Lunch
1/2 sweet potato
3 small pork breakfast sausages
2 scrambled eggs cooked in butter

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4:30pm - Snack
Protein bar

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7:00pm - Dinner
30 shrimp
Sobeys mixed green salad with strawberries, almonds, feta cheese, blueberries, cranberries

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8:30pm - Snack
Sobeys Greek yogurt with granola and mixed berries

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9:30pm - Snack
Apple
2 tbsp 100% peanut butter

Abs

Situps
50, 50, 50

Russian twists
30, 30, 30 per side

Plank, feet elevated
60, 51, 43 seconds

Bicycle crunches
50, 50, 50 per side

Side planks
3 x 30 seconds per side, continuous

Food diary #3

7:30am - Breakfast
1 cup oatmeal
200ml 1% milk
150ml water
1/4 cup apple sauce
1/2 tbsp ground flax
3 tbsp Sun Maid raisins

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10:30am - Snack
2 x plain rice cakes
2 tbsp 100% peanut butter

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12:30pm - Lunch
1/2 roasted sweet potato
1/2 cup of rice
2 grilled chicken thighs, coated in ground almond flour

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3:45pm - Post-workout
Protein shake

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5:45pm - Snack
3 tbsp salted cashews

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7:15pm - Dinner
Tilapia fillet
1/2 chicken breast
Sobeys mixed green salad with strawberries, almonds, feta cheese, blueberries, cranberries

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8:00pm - Snack
Sobeys Greek yogurt with granola and mixed berries 

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2:00am - Snack
1/2 cup 1% cottage cheese
1 tbsp honey
2 tbsp Harvest Crunch granola

Food diary #2

Very untypical diet today because I was at a three-hour-long workshop in the morning, then was out from early evening to attend Madi's concert.

6:30am - Pre-workout
Banana

7:45am - Post-workout
Protein shake

8:15am - Breakfast
1 cup oatmeal
200ml 1% milk
150ml water
1/4 cup apple sauce
1/2 tbsp ground flax
3 tbsp Sun Maid raisins

12:15pm - Snack
Protein bar

1:45pm - Lunch
1/2 sweet potato
3 small pork breakfast sausages
2 scrambled eggs cooked in butter

4:45pm - Dinner
2 tilapia fillets (olive oil, salt, Mrs Dash)

10:30pm - Snack
Sobeys Greek yogurt with granola and mixed berries

Upper body

Busy day today, so I went to the gym early in the morning. Unfortunately, no time for breakfast beforehand, so just a banana to get me going, which really wasn't enough.

Bench press
105lb x 8, 8, 8

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Pull-ups
14, 9, 8, 7

Deadlifts
135lb x 10
185lb x 10, 10

Cable rows, neutral grip
90lb x 12, 12, 12

Reverse dumbbell flies
17.5s x 15
20s x 15, 15, 15

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Food diary #1 (Rest day)

7:30am - Breakfast
1 cup oatmeal
200ml 1% milk
150ml water
1/4 cup apple sauce
1/2 tbsp ground flax
3 tbsp Sun Maid raisins

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11:00am - Snack
2 x plain rice cakes
2 tbsp 100% peanut butter

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1:30pm - Lunch
1/2 roasted sweet potato
2 grilled chicken thighs, coated in ground almond flour

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4:30pm - Snack
Banana

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5:45pm - Dinner
McDonald's Sweet Chili grilled chicken wrap
Garden side salad
Small latte with 2% milk

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8:30pm - Snack
Apple
2 tbsp 100% peanut butter

1/2 cup 1% cottage cheese
1 tbsp honey
2 tbsp Harvest Crunch granola

Legs

Back squats, a2g
95lb x 8
135lb x 10, 10, 10

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
175lb x 2
Equaled my front squat PR. Not bad.

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/9/6

Straight leg deadlifts
145lb x 10, 10, 10

Single leg curls
25lb x 10, 10
30lb x 8

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Ab roll outs
3 x 20

Bicycle crunches
2 x 50 per side

Chest and biceps

Bench press - Cluster sets, 30 seconds rest
100lb x 5, 5, 5, 5, 5, 5, 5, 7
Did the last set to failure.

Supersets
Incline dumbbell bench press
Incline dumbbell flies
25s x 12/10, 12/6, 12/7

Supersets
Machine chest press - 70lb x 12, 12, 10
Machine flies - 80lb x 9; 70lb x 10, 8

Supersets
Dips / Push ups
8/7, 6/5, 8/7

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Rotating dumbbell curls
20s x 15 per arm
22s x 15, 15 per arm

Standing barbell curls
55lb x 15, 13, 11

Machine preacher curls
50lb x 10, 9, 8

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Barbell wrist curls
50lb x 22, 16, 11

Static barbell holds
135lb x 3