Friday 8-21-09

Sleep:

6 hours

Today I am off to San Fransisco to see Vadim. I must post a warning that his mom is the best cook in all the land and I will be fed well, not necesarily in the Zone either, I can't wait.

Eats:

5:00am: Zone Bar; 2p-3c-4f

9:00am: 5 oz ground chicken, 1.25 cups broccoli, 9 grapes, .5 cup blueberries, 6 macadamia nuts, 18 almonds; 4p-3c-12f (see pic for how to eat while traveling)

12:30pm: 5 oz ground chicken, 1.25 cups broccoli, 9 grapes, .5 cup blueberries, 6 macadamia nuts, 18 almonds; 4p-3c-12f

4:30pm: Lunch at Ms. Keyser's. Best salad ever, best chicken ever, best cooked carrots and mushrooms ever, best plate of raspberries, strawberries and bananas ever; approximately 6p-6c-15f

10:30pm: Dinner at Ms. Keyser's. Best soup ever, best tri-tip steak ever, best beets ever, best cantoloupe ever; approximate approximately 6p-5c-12p

2:30am: 2 oz turkey, 1 plum, 12 almonds; 1.5p-2c-4f

ATDB: 23.5p-22c-55f

Workout:

Supposed to be rest day

4 rounds

40yd uphill beach run

40yd downhill beach run

15yd uphill beach bear crawl

15yd downhill backwards bear crawl

2:30

We went to Half Moon Bay and decided to do a little workout. All I can say was that is was hard as hell! So much for a rest day! Sorry body. Then we came back to find my kicked stoled! WTF!

Thursday 8-20-09

Sleep:
8 hours

Eats:
8:00am: 4.5 oz ham, 1 egg, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f

10:30am: Mom's homeade chicken chili, 9 grapes, 1.25 broccoli, .5 avocado; 3p-3c-6f

1:30pm: 5oz ground chicken, 1.25 cups broccoli, 9 grapes, .5 cup blueberries, 6 macadamia nuts, 18 almonds; 4p-3c-12f

5:00pm: Powerbar; 2p-3c-6f

7:30pm: 21g protein shake, raisins, 4 macadamia nuts, 15 almonds; 3p-3c-9f

8:30pm: 7.5oz cod, 3oz pork, 9 grapes, 1 kiwi, .25 zuccini, .5 avocado, 1 tablespoon mayo; 7p-3c-20f

TDB: 23p-18c-65f

Workout:
With a running clock run 100m sprint at the top of each minute for 12 minutes:

1. 15 sec 7. 17 sec
2. 16 sec 8. 16 sec
3. 17 sec 9. 16 sec
4. 15 sec 10. 16 sec
5. 15 sec 11. 16 sec
6. 16 sec 12. 16 sec

Squat Program:
Back Squat

1x4 207.5
1x4 220
1x4 220
1x4 220

Front Squat

1x5 135
1x5 146.25
1x5 157.5
1x5 157.5

The sprints were tough! The verdict was confirmed, I am slowww. The times ranged from 15.5 seconds to 17.5 seconds. I was unable to keep the time up to the milli-seconds by myself, next time I will get someone to time me. The squats were reletively simple, although, I was a bit gassed from the sprints.

Wednesday 8-19-09

Sleep:

8 hours

Eats:

7:30am: (see pic) 4.5oz deli ham, 1 egg, 2.5 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-4c-12f

12:00pm: Houlihans with bro and moms! Grilled chicken salad sans cheese, croutons and substitute honey mustard dressing; approximately 8p-3c-30f

3:50pm: 5oz ground chicken, 1.25 cups broccoli and cauliflour, 9 grapes, .5 cup blueberries, .5 large avocado; 4p-3c-6f

5:15pm: Powerbar; 1.5p-3c-6f

8:30pm: 21g shake, 3 crackers, 9 almonds, 3 macadamia nuts; 3p-1c-6f

10:20pm: 7.5oz cod, 1 cup broccoli, 1 cup spinach, 2 tablespoons hummus, 1 nectarine, .5 large avocado, 1 tablespoon mayo; 5p-4c-15f

TDB: 25.5p-18c-75f

Workout:

Deadlift:

1x10 260

1x8 285

1x6 305

1x6 325

1x6 350

Met-Con:

"Annie"

50-40-30-20-10

Double Unders

Sit ups w/ Ab Mat

7:56

Deadlifts were tough. I did them all with the hook grip for I am trying to develop a sweet thumb callous. I am much more comfortable with this grip since I have been using it for nearly all my barbell lifts. "Annie" went well. My double unders are definitely improving. I was able to string together long sets for the 50 and 40 rep sessions while I was able to go unbroken for the 30, 20 and 10 rep sessions. All sit ups were unbroken.

Tuesday 8-18-09

Sleep:

8.5 hours

Eats:

8:00am: 2 chicken sausage links, 1 egg, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f

11:30am: 5oz canned tuna, 1.25 cups broccoli and cauliflour, .25 cup hummus, 9 grapes, .5 cup blueberries, .5 large avocado, 9 almonds, 3 macadamia nuts; 4p-4c-12f

2:30pm: Mommy's homemade chicken chili, 1.25 cups broccoli and cauliflour, .5 tomato, 9 grapes, .5 cup blueberries, 15 almonds, 7 macadamia nuts; 4p-4c-12f

5:00pm: Powerbar; 2p-3c-6f

8:00pm: (see pic) 4oz steak, 1 egg, 1.25 cups broccoli, 1 tomato, 1 nectarine, .5 large avocado, 1 tablespoon mayo; 5p-4c-15f

TDB: 19p-18c-57f

Workout:

Rest Day

Monday 8-17-09

Sleep:
8 hours

Eats:
6:00am: 3oz ham, 2 eggs, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f

10:00am: 5oz ground chicken, 1.25 cups broccoli and cauliflour, 9 grapes, .5 cups blueberries, 7 macadamia nuts, 15 almonds; 4p-3c-12f

1:15pm: 4oz canned tuna, 1 egg, 1 plum, 1 tablespoon mayo, 12 almonds; 4p-2c-12f

4:00pm: Powerbar; 2p-3c-6f

6:00pm: 21g shake, .25 medium sweet potato, 7 macadamia nuts, 15 almonds; 3p-1c-12f

9:00pm: 4oz steak, 1.25 cups broccoli and cauliflour, 1 medium avocado, 1 nectarine; 4p-4c-12f

TDB: 21p-16c-66f

Workout:
Squat Program:

Back Squat
1x6 192.5
1x6 220
1x3 245
1x2 260

Front Squat
1x5 145
1x4 170
1x4 180
1x4 180

Felt great even after a long day outside in 95 degree heat and humidity. Was a bit anxious for the 260lb squats but they were not difficult. Very excited at my progress and raised comfort level with both the back and front squat.

Sunday 8-16-09

Sleep:
8 hours

Eats:
7:30am: 3oz ham, 1.25 cups spinach, 4 strawberries, .5 large avocado; 2p-2c-6f

10:30am: 21g shake, .5 medium sweet potato, 15 almonds, 4 macadamia nuts; 3p-2c-9f

11:30am: Powerbar; 3p-3c-6f

2:00pm: 7.5oz cod, 1.25 cups broccoli and cauliflour, 4 strawberries, 18 grapes, .5 cup blueberries, .5 large avocado, 1.25 tablespoons mayo; 5p-5c-15f

4:30pm: 3oz ham, 1 egg, 1.25 cups spinach, 1 pear, 3 tablespoons almond butter; 3p-3c-18f

8:00pm: 5oz ground chicken, 1.25 broccoli and cauliflour, 1 nectarine, .5 large avocado; 4p-3c-6f

TDB: 20p-18c-60f

Workout:
21-18-15-12-9-6-3-1 reps:

185lb male, 130lb female, deadlifts
double unders
GHD sit ups

Me: 13:56
Maiko: 14:17

All of my deadlifts were unbroken, double unders were better then usual but still need work, GHD sit ups were nearly unbroken. Double unders were my weak point. Loved this workout overall.

Saturday 8-15-09

Sleep:
A sketchy 8 hours. I went to bed at 2am and woke up at 7am ready to go. I managed to fall in and out of sleep until about 10:00am, I was too hungry to stay in bed any longer.

*****WARNING- CHEAT NIGHT DAY*****

Eats:
10:20am: 4.5oz ham, 1 egg, 1.25 cups spinach, 1 pear, 9 grapes, 2 tablespoons almond butter; 4p-4c-12f

2:00pm: 4.5oz cod, 2.5 cups broccoli and cauliflour, .5 large avocado; 3p-2c-6f

4:30pm: 4oz canned tuna, 1.25 cups broccoli and cauliflour; 3p-1c-0f

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!

7:00pm: Five Guys bacon cheeseburger and .5 regular fries, Starbucks tall caramel frappacino, cherry danish, .5 chocolate chip cookie, .66 large slice carrot cake, .25 pint chocolate brownie almond soy ice cream, .25 pint peanut butter zig zag soy ice cream; approximately 10p-35c-100f



ATDB: 20p-42c-118f

Workout:
5 rounds

400m run
20 double unders
20 sit ups

16:34

*accidently ran 800m for the first round

During this span of training, dictated by my injured shoulder, my endurance is being significantly increased. I feel more comfortable then I ever have during runs and high intensity training. My double unders have improved due to the new speed rope Sara was so kind to give me!