Sleep:
8 hours
Eats:
7:40am: 4 eggs, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f
11:30am: 5oz ground chicken, 1.25 cups broccoli, .25 cups hummus, 4 strawberries, .5 medium avocado, 2 macadamia nuts, 12 almonds; 4p-3c-12f
2:30pm: 5oz ground chicken, stir fry veggies, 1 plum, .5 medium avocado, 2 macadamia nuts, 12 almonds; 4p-4c-12f
7:30pm: Dinner with Maiko at Oyamel! 1.5 chicken tacos, .5 beef taco, .5 grasshopper taco, .5 fish taco, 2oz chicken, 1.5oz shrimp, plantains, tortilla chips, guacomole; approximately 9p-8c-7f
12:45am: Zone bar 2p-2.5c-4f
TDB: 23p-20.5-47f
Workout:
Rest Day
Saturday, August 15, 2009
Friday, August 14, 2009
Thursday 8-13-09
Sleep:
7.5 hours
Eats:
8:00am: 3oz chicken, 1 egg, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f
11:00am: 5oz ground chicken, stir fry veggies, 4 strawberries, 12 macadamia nuts; 4p-3c-12f
2:00pm: 4.5oz swordfish, 1 egg, 1.25 cups broccoli, 1 plum, 1 tablespoon mayo, 4 macadamia nuts; 4p-3c-12f
4:40pm: Zone Bar; 2p-2.5c-4f
8:00pm: 21g shake, .5 medium sweet potato, 15 almonds; 3p-2c-5f
10:15pm: 7.5oz cod, 1.25 cups broccoli, .25 cup hummus, 8 strawberries, 2 tablespoons mayo; 5p-4c-15f
TDB: 22p-17.5-60f
Workout:
Squat Program:
Back Squat
1x6 175
1x6 205
1x6 220
1x6 220
Front Squat
1x5 135
1x5 145
1x5 160
1x5 160
Met-Con:
3 rounds
20 GHD sit ups
30 Hip extensions
5:41
I once again felt strong on the squats. No real difficulty with any sets, good sign of the improvement I am making. All GHD sit ups were unbroken, the first two sets of hip extensions were 20-10 rep breakdown and the last set was unbroken. Maiko beasted this Met-Con out after me then slipped into vertigo.
7.5 hours
Eats:
8:00am: 3oz chicken, 1 egg, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f
11:00am: 5oz ground chicken, stir fry veggies, 4 strawberries, 12 macadamia nuts; 4p-3c-12f
2:00pm: 4.5oz swordfish, 1 egg, 1.25 cups broccoli, 1 plum, 1 tablespoon mayo, 4 macadamia nuts; 4p-3c-12f
4:40pm: Zone Bar; 2p-2.5c-4f
8:00pm: 21g shake, .5 medium sweet potato, 15 almonds; 3p-2c-5f
10:15pm: 7.5oz cod, 1.25 cups broccoli, .25 cup hummus, 8 strawberries, 2 tablespoons mayo; 5p-4c-15f
TDB: 22p-17.5-60f
Workout:
Squat Program:
Back Squat
1x6 175
1x6 205
1x6 220
1x6 220
Front Squat
1x5 135
1x5 145
1x5 160
1x5 160
Met-Con:
3 rounds
20 GHD sit ups
30 Hip extensions
5:41
I once again felt strong on the squats. No real difficulty with any sets, good sign of the improvement I am making. All GHD sit ups were unbroken, the first two sets of hip extensions were 20-10 rep breakdown and the last set was unbroken. Maiko beasted this Met-Con out after me then slipped into vertigo.
Thursday, August 13, 2009
Wednesday 8-12-09
Sleep:
9.5 hours
Eats:
7:45am: 3oz deli ham, 1oz lean pork, 1 egg, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f
12:00pm: Lunch with sis, bro and mommy at Greystone Grill. Hands down the best Chicken Cobb Salad I have had in my 25 years of life, side of squash; approximately 8p-4c-12f
3:00pm: 3oz ground beef, 2oz lean pork, stir fry veggies, 1 plum, .5 small avocado, 4 macadamia nuts; 4p-4c-12f
5:00pm: Clif Builders Bar; 3p-3c-5f
7:45pm: 21g protein shake, .5 medium sweet potato, 9 almonds; 3p-2c-3f
10:00pm: 4oz boneless short rib, 1.25 cups broccoli, 8 strawberries, .5 small avocado, 1 tablespoon mayo; 4p-4c-11f
TDB: 26p-20c-55f
Workout:
7:00pm:
BWI Crippler
30 front squats at .5 bodyweight (95lbs)
mile run
8:13
The run felt good, I feel faster and more comfortable with running everyday. The run was rather hilly and it alone took me 6:28, which I am happy with. Probably could have shaved some time off of my 1:45 on the front squats, I was trying to pace myself in the beginning.
9.5 hours
Eats:
7:45am: 3oz deli ham, 1oz lean pork, 1 egg, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f
12:00pm: Lunch with sis, bro and mommy at Greystone Grill. Hands down the best Chicken Cobb Salad I have had in my 25 years of life, side of squash; approximately 8p-4c-12f
3:00pm: 3oz ground beef, 2oz lean pork, stir fry veggies, 1 plum, .5 small avocado, 4 macadamia nuts; 4p-4c-12f
5:00pm: Clif Builders Bar; 3p-3c-5f
7:45pm: 21g protein shake, .5 medium sweet potato, 9 almonds; 3p-2c-3f
10:00pm: 4oz boneless short rib, 1.25 cups broccoli, 8 strawberries, .5 small avocado, 1 tablespoon mayo; 4p-4c-11f
TDB: 26p-20c-55f
Workout:
7:00pm:
BWI Crippler
30 front squats at .5 bodyweight (95lbs)
mile run
8:13
The run felt good, I feel faster and more comfortable with running everyday. The run was rather hilly and it alone took me 6:28, which I am happy with. Probably could have shaved some time off of my 1:45 on the front squats, I was trying to pace myself in the beginning.
Wednesday, August 12, 2009
Tuesday 8-11-09
Sleep:
7.5 hours
Eats:
6:45am: 4oz steak, 1 medium tomato, 1 pear, 2 tablespoons almond butter; 4p-4c-12f
9:40am: 4oz lean pork, 1 plum, 3oz carrots, 1 tablespoon "fancy sauce", 12 almonds; 4p-3c-12f
12:00pm: 4oz chicken breast, 9 cherries, stir fried veggies, 1 tablespoon "fancy sauce", 12 almonds; 4p-3c-12f
4:00pm: 4oz ground beef, stir fried veggies, 4 strawberries, 1 tablespoon almond butter; 3p-3c-9f
8:00pm: 7.5oz red snapper, 2.5 cups broccoli, .25 cups hummus, 1 small avocado, 1 tablespoon mayo; 5p-3c-16f
TDB: 20p-16c-61f
Workout:
Rest Day
7.5 hours
Eats:
6:45am: 4oz steak, 1 medium tomato, 1 pear, 2 tablespoons almond butter; 4p-4c-12f
9:40am: 4oz lean pork, 1 plum, 3oz carrots, 1 tablespoon "fancy sauce", 12 almonds; 4p-3c-12f
12:00pm: 4oz chicken breast, 9 cherries, stir fried veggies, 1 tablespoon "fancy sauce", 12 almonds; 4p-3c-12f
4:00pm: 4oz ground beef, stir fried veggies, 4 strawberries, 1 tablespoon almond butter; 3p-3c-9f
8:00pm: 7.5oz red snapper, 2.5 cups broccoli, .25 cups hummus, 1 small avocado, 1 tablespoon mayo; 5p-3c-16f
TDB: 20p-16c-61f
Workout:
Rest Day
Tuesday, August 11, 2009
Monday 8-10-09
Quote of the day: I better warn...tell...warn/tell the others.!.
Sleep:
8 hours
Eats:
7:40am: 3oz deli ham, 2 eggs, 1.25 cups spinach, 8 strawberries, .5 avocado, 9 almonds; 4p-3c-9f
10:40am: 4.5oz deli ham, 1 egg, 1.25 cups broccoli, .5 cup blueberries, 18 almonds, 6 macadamia nuts; 4p-2c-12f
1:00pm: 4.5oz deli ham, 1 egg, 1.25 cups broccoli, .5 cup blueberries, 9 cherries, .5 avocado, 18 almonds; 4p-3c-12f
4:00pm: Zone Bar; 2p-2.5c-4f
7:00pm: Post workout 21g protein shake, .5 small potato, 1 teaspoon butter; 3p-2c-3f
9:30pm: 5oz tuna, 3 cups stir fry veggies, 9 cherries, 4 strawberries, 2 tablespoons wasabi mayo; 5p-4c-15f
TDB: 22p-16.5c-55f
Workout:
6:00pm: Squat Program
Back Squat
1x8 178
1x6 206
1x4 233
1x4 247
Front Squat
1x5 157
1x4 180
1x3 191
1x3 202
I am noticing significant strength gains and I am becoming more and more comfortable with my squats every session. Going A-to-A with 247 turned out to me more intimidating then difficult. I did not find myself straining for all four reps, they all seemed strong. I noticed a slight lean/bend at my hips while I was standing with 247 but this has to be expected with fatigue. I will work on maintaing stricter form in the future.
Starting today I begin the rehab/nursing of my tweaked left rotator cuff. Under the advice of my wise friend from Cali, I will be scaling my workouts to be absent of fun. No shoulder use for the next 1-2 weeks until I feel it has healed. Lots of running, squating and sympathy for myself.
Sleep:
8 hours
Eats:
7:40am: 3oz deli ham, 2 eggs, 1.25 cups spinach, 8 strawberries, .5 avocado, 9 almonds; 4p-3c-9f
10:40am: 4.5oz deli ham, 1 egg, 1.25 cups broccoli, .5 cup blueberries, 18 almonds, 6 macadamia nuts; 4p-2c-12f
1:00pm: 4.5oz deli ham, 1 egg, 1.25 cups broccoli, .5 cup blueberries, 9 cherries, .5 avocado, 18 almonds; 4p-3c-12f
4:00pm: Zone Bar; 2p-2.5c-4f
7:00pm: Post workout 21g protein shake, .5 small potato, 1 teaspoon butter; 3p-2c-3f
9:30pm: 5oz tuna, 3 cups stir fry veggies, 9 cherries, 4 strawberries, 2 tablespoons wasabi mayo; 5p-4c-15f
TDB: 22p-16.5c-55f
Workout:
6:00pm: Squat Program
Back Squat
1x8 178
1x6 206
1x4 233
1x4 247
Front Squat
1x5 157
1x4 180
1x3 191
1x3 202
I am noticing significant strength gains and I am becoming more and more comfortable with my squats every session. Going A-to-A with 247 turned out to me more intimidating then difficult. I did not find myself straining for all four reps, they all seemed strong. I noticed a slight lean/bend at my hips while I was standing with 247 but this has to be expected with fatigue. I will work on maintaing stricter form in the future.
Starting today I begin the rehab/nursing of my tweaked left rotator cuff. Under the advice of my wise friend from Cali, I will be scaling my workouts to be absent of fun. No shoulder use for the next 1-2 weeks until I feel it has healed. Lots of running, squating and sympathy for myself.
Sunday, August 9, 2009
Sunday 8-9-09
Sleep:
7.5 hours
Eats:
8:30am: Zone Bar; 2p-2.5c-4f
11:30: Post workout 21g protein shake, .5 medium sweet potato, 6 macadamia nuts, 9 almonds; 3p-2c-9f
2:30pm: 3oz deli ham, 2 eggs, 1.25 cups spinach, 8 strawberries, .5 cup blueberries, 1 small avocado, 12 almonds; 4p-4c-12f
6:00pm: 7.5oz cod, 1.25 cups broccoli, .15 cup humus, .5 cup blueberries, 4 strawberries, 1.5 tablespoons special sauce; 5p-3.5c-15f
9:00pm: 5oz steak, 1.25 cups broccoli, 9 cherries, 8 strawberries, .5 avocado, 1 tablespoon mayo; 5p-4c-15f
TDB: 19p-16-55f
Workout:
9:15am:
Skill work: Snatch
2x3 position snatch 44kg
2x3 50kg
2x1 60kg
I am in love with the snatch. Today I snatched 60kg and felt like my form was damn good (even though Maiko said that I looked horrible! I sensed some sarcasm, I hope). I did not finish my pull but I credit this to the lack of weight on the bar. Mike told me he does the same thing, but, when I get more weight I will really have to finish my pull to have a chance. My form tends to get better with each increase in weight. I feel 100% more comfortable with the snatch every session.
Met-Con
21-15-9 with 25lb weight vest
pull ups
ring dips
walking lunges
7:37
All of the pull-ups and walking lunges were unbroken. The ring dips gave me fits, for there was several times I could not count partial reps due to no lockout. They took the majority of the time.
7.5 hours
Eats:
8:30am: Zone Bar; 2p-2.5c-4f
11:30: Post workout 21g protein shake, .5 medium sweet potato, 6 macadamia nuts, 9 almonds; 3p-2c-9f
2:30pm: 3oz deli ham, 2 eggs, 1.25 cups spinach, 8 strawberries, .5 cup blueberries, 1 small avocado, 12 almonds; 4p-4c-12f
6:00pm: 7.5oz cod, 1.25 cups broccoli, .15 cup humus, .5 cup blueberries, 4 strawberries, 1.5 tablespoons special sauce; 5p-3.5c-15f
9:00pm: 5oz steak, 1.25 cups broccoli, 9 cherries, 8 strawberries, .5 avocado, 1 tablespoon mayo; 5p-4c-15f
TDB: 19p-16-55f
Workout:
9:15am:
Skill work: Snatch
2x3 position snatch 44kg
2x3 50kg
2x1 60kg
I am in love with the snatch. Today I snatched 60kg and felt like my form was damn good (even though Maiko said that I looked horrible! I sensed some sarcasm, I hope). I did not finish my pull but I credit this to the lack of weight on the bar. Mike told me he does the same thing, but, when I get more weight I will really have to finish my pull to have a chance. My form tends to get better with each increase in weight. I feel 100% more comfortable with the snatch every session.
Met-Con
21-15-9 with 25lb weight vest
pull ups
ring dips
walking lunges
7:37
All of the pull-ups and walking lunges were unbroken. The ring dips gave me fits, for there was several times I could not count partial reps due to no lockout. They took the majority of the time.
Saturday 8-8-09
Sleep:
8.5 hours
*****WARNING- CHEAT NIGHT DAY*****
Eats:
10:30am: 4.5oz deli turkey, 1.25 cups spinach, 1 pear, 1 egg, 2 tablespoons almond butter; 4p-3c-12f
1:15pm: 3oz deli turkey, 8 strawberries, .5 avocado; 2p-2c-6f
3:30pm: Post workout 21g protein shake, .5 medium sweet potato, 18 almonds; 3p-2c-6f
5:00pm: 6oz deli turkey, 1 cup asparagus, 9 cherries, 1 tablespoon almond butter, 6 macadamia nuts; 4p-2c-12f
The following endeavor takes place every Saturday. Prepare yourself for a disgustingly delicious cheat meal. I do not take responsibility for my actions on Saturday night but I do recommend them!
8:30pm: Small caramel iced latte, 10 chicken wings, 1 peanut butter cookie, 1 slice tiramisu, .5 (6") cherry pie, .33 pint of carmel pecan vanilla soy ice cream, .33 pint of mocha almond fudge soy ice cream, lots of whip cream; approximate blockage 7p-33c-33f
TDB: 9p-35c-57f
Workout:
3:00pm:
Mile Run: 6:15
10 50 yd hills: 4:13
8.5 hours
*****WARNING- CHEAT NIGHT DAY*****
Eats:
10:30am: 4.5oz deli turkey, 1.25 cups spinach, 1 pear, 1 egg, 2 tablespoons almond butter; 4p-3c-12f
1:15pm: 3oz deli turkey, 8 strawberries, .5 avocado; 2p-2c-6f
3:30pm: Post workout 21g protein shake, .5 medium sweet potato, 18 almonds; 3p-2c-6f
5:00pm: 6oz deli turkey, 1 cup asparagus, 9 cherries, 1 tablespoon almond butter, 6 macadamia nuts; 4p-2c-12f
The following endeavor takes place every Saturday. Prepare yourself for a disgustingly delicious cheat meal. I do not take responsibility for my actions on Saturday night but I do recommend them!
8:30pm: Small caramel iced latte, 10 chicken wings, 1 peanut butter cookie, 1 slice tiramisu, .5 (6") cherry pie, .33 pint of carmel pecan vanilla soy ice cream, .33 pint of mocha almond fudge soy ice cream, lots of whip cream; approximate blockage 7p-33c-33f
TDB: 9p-35c-57f
Workout:
3:00pm:
Mile Run: 6:15
10 50 yd hills: 4:13
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