Sleep:
8.5 hours
Eats:
8:30am: 6oz deli turkey and ham, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f
11:30am: 6oz deli turkey and ham, .5 cup blueberries, 8 cherries (I gave one to my bro), 36 almonds; 4p-1.9c-12f
2:30pm: 5oz chicken kabob, 2 cups random asian veggies, 1 packet of mayo; approximate block split: 5p-2c-20f
5:30pm: 5oz steak, 1.25 cups broccoli, .5 avocado; 5p-1c-8f
8:30: Zone Bar; 2p-2.5c-4f
11:30pm: 1.5oz deli ham, 1 egg, 1.25 cups broccoli, .25 cups hummus; 2p-2c-2f
TDB: 21p-11.9c-58f
Workout:
Rest Day
Saturday, August 8, 2009
Friday, August 7, 2009
Thursday 8-6-09
Sleep:
8 hours
Eats:
7:40am: 6oz deli turkey and ham, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f
11:00am: 6oz deli turkey and ham, 1 cup asparagus, 9 cherries, .5 cup blueberries, .5 avocado, 3 macadamia nuts, 9 almonds; 4p-3c-12f
2:00pm: 5oz leftover chicken fried steak (that is the last of it I promise), 1.5 cups broccoli and cauliflour, .25 cup hummus, .5 cup blueberries, 1 tablespoon french dressing, 3 macadamia nuts, 9 almonds; 5p-3c-12f
5:00pm: Zone Bar, mint; 2p-2.5c-4f
8:00pm: post workout 21g protein shake and raisins; 3p-3c-0f
10:00pm: 7.5oz red snapper, 1.5 cup broccoli and cauliflour, .25 cup hummus, 18 cherries, .5 avocado mixed with 1 tablespoon mayo; 5p-4c-15f
Total Daily Blockage: 24 blocks protein, 18.5 blocks carb, 55 blocks fat
Workout:
6:45pm:
Skill Work: Squat Cleans
-135x3
-185x2
-195x1
-205x0
Squats: Followed my Monday Thursday program
Back Squat
1x8 178
1x8 192
1x8 205
1x8 220
1x5 145
1x5 160
1x5 160
Felt strong on the squats, I was motivated by Maiko who crushed a PR of 75lbs on the shoulder press with an impressive 5 reps with 80lbs!
8 hours
Eats:
7:40am: 6oz deli turkey and ham, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f
11:00am: 6oz deli turkey and ham, 1 cup asparagus, 9 cherries, .5 cup blueberries, .5 avocado, 3 macadamia nuts, 9 almonds; 4p-3c-12f
2:00pm: 5oz leftover chicken fried steak (that is the last of it I promise), 1.5 cups broccoli and cauliflour, .25 cup hummus, .5 cup blueberries, 1 tablespoon french dressing, 3 macadamia nuts, 9 almonds; 5p-3c-12f
5:00pm: Zone Bar, mint; 2p-2.5c-4f
8:00pm: post workout 21g protein shake and raisins; 3p-3c-0f
10:00pm: 7.5oz red snapper, 1.5 cup broccoli and cauliflour, .25 cup hummus, 18 cherries, .5 avocado mixed with 1 tablespoon mayo; 5p-4c-15f
Total Daily Blockage: 24 blocks protein, 18.5 blocks carb, 55 blocks fat
Workout:
6:45pm:
Skill Work: Squat Cleans
-135x3
-185x2
-195x1
-205x0
Squats: Followed my Monday Thursday program
Back Squat
1x8 178
1x8 192
1x8 205
1x8 220
Front Squat
1x5 1351x5 145
1x5 160
1x5 160
Felt strong on the squats, I was motivated by Maiko who crushed a PR of 75lbs on the shoulder press with an impressive 5 reps with 80lbs!
Thursday, August 6, 2009
Wednesday 8-5-09
Sleep:
7.5 hours
Eats:
7:30am: 6oz deli turkey, 1.25 cups spinach, 1 pear , 2 tablespoons almond butter; block split: 4p-3c-12f
11:30am: PF Changs with bro, sis and mommy! Ordered Ginger Chicken with Broccoli with a small side of Shanghai Cucumbers and split Ahi Tuna with the bro. Approximate block split: 4p-3c-16f, pretty damn Zone friendly!
2:30pm: 5oz chicken fried steak, 1.5cups broccoli and cauliflour, .25 cup hummus, .5 cup blueberries, .5 avocado; block split: 5p-3c-10f
5:30pm: Zone Bar, mint mmmmmm; block split: 2p-2.5c-4f
8:00pm: Post workout 21g protein shake and .5 medium sweet potato; 3p-2c-0f
10:00pm: 5oz steak, 3 cups broccoli and cauliflour, 18 cherries, .5 avocado mixed with 1 tablespoon canola mayo, mmmmmm mayyyyooohhh; 5p-4c-15f
Total daily blockage: 23 protein, 17.5 block carb, 57 blocks fat
Workout:
6:45pm:
Maiko chose a qualifier workout, which I had to sub for :( due to my tweaked rotator cuff (I'm a p#@sy). The workout was:
500m row
30 burpees
10 overhead presses; 135 male, 95 female
My sub:
500m row
60 double unders
10 muscle ups
9:00min flat. I am pretty disgusted with this time considering I could not find any flow with my double unders, could barely string together 8 in a row and began to get frustrated!!
7.5 hours
Eats:
7:30am: 6oz deli turkey, 1.25 cups spinach, 1 pear , 2 tablespoons almond butter; block split: 4p-3c-12f
11:30am: PF Changs with bro, sis and mommy! Ordered Ginger Chicken with Broccoli with a small side of Shanghai Cucumbers and split Ahi Tuna with the bro. Approximate block split: 4p-3c-16f, pretty damn Zone friendly!
2:30pm: 5oz chicken fried steak, 1.5cups broccoli and cauliflour, .25 cup hummus, .5 cup blueberries, .5 avocado; block split: 5p-3c-10f
5:30pm: Zone Bar, mint mmmmmm; block split: 2p-2.5c-4f
8:00pm: Post workout 21g protein shake and .5 medium sweet potato; 3p-2c-0f
10:00pm: 5oz steak, 3 cups broccoli and cauliflour, 18 cherries, .5 avocado mixed with 1 tablespoon canola mayo, mmmmmm mayyyyooohhh; 5p-4c-15f
Total daily blockage: 23 protein, 17.5 block carb, 57 blocks fat
Workout:
6:45pm:
Maiko chose a qualifier workout, which I had to sub for :( due to my tweaked rotator cuff (I'm a p#@sy). The workout was:
500m row
30 burpees
10 overhead presses; 135 male, 95 female
My sub:
500m row
60 double unders
10 muscle ups
9:00min flat. I am pretty disgusted with this time considering I could not find any flow with my double unders, could barely string together 8 in a row and began to get frustrated!!
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