Workout
9:30AM
Strength: Front Squats. Find 3rm.
45x5, 135x5, 185x3, 205x3
Tweeked my mid-back on the third rep at 205. I don't think it's too bad, but I thought it was a good time to stop.
Sleep
11PM-7AM (8 hours)
10:30AM-11:30AM (1 hour)
Nutrition
8AM 5 eggs, sweet potato
10AM post-workout shake
1PM lettuce, turkey, provolone wraps
4PM apple, yogurt
6PM 4 hardboiled egg whites, rice, lentils, chicken stir-fry
8:30PM Chipotle burrito bowl
12AM cottage cheese
Thursday, May 31, 2012
Wednesday, May 30, 2012
Wednesday, May 30, 2012
Rest Day
Sleep
12AM-8AM (8 hours)
10AM-11AM (1 hour)
4PM-4:30PM (.5 hours)
Nutrition
8AM 3 eggs, spinach, lentils, rice
11AM lentils, rice, chicken
2PM popcorn, steak
3PM yogurt, banana
5PM yogurt, 4 hardboiled egg whites
6PM In-n-out double-double with cheese
9PM milk, apple with almond butter
Sleep
12AM-8AM (8 hours)
10AM-11AM (1 hour)
4PM-4:30PM (.5 hours)
Nutrition
8AM 3 eggs, spinach, lentils, rice
11AM lentils, rice, chicken
2PM popcorn, steak
3PM yogurt, banana
5PM yogurt, 4 hardboiled egg whites
6PM In-n-out double-double with cheese
9PM milk, apple with almond butter
Tuesday, May 29, 2012
Tuesday, May 29, 2012
Workout
9:30AM
Strength: Clean. Find 1rm
75x5, 115x3, 135x3, 155x3, 165x1, 175x1, 185x0
I lost the weight forward after catching it in a squat. I can totally do it. I really didn't feel that heavy.
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm (135# for round 1-8, 115# for rounds 9-10):
- 1 Muscle Clean
- 1 Hang Power Clean
- 1 Power Clean
- 1 Clean
- 2-5 Pull Ups (pick # based on ability to finish within the minute)
5PM
1 mile hill run
9:30AM
Strength: Clean. Find 1rm
75x5, 115x3, 135x3, 155x3, 165x1, 175x1, 185x0
I lost the weight forward after catching it in a squat. I can totally do it. I really didn't feel that heavy.
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm (135# for round 1-8, 115# for rounds 9-10):
- 1 Muscle Clean
- 1 Hang Power Clean
- 1 Power Clean
- 1 Clean
- 2-5 Pull Ups (pick # based on ability to finish within the minute)
5PM
1 mile hill run
Sleep
1AM-7:30AM (6.5 hours)
11:30AM-12:30PM (1 hour)
Nutrition
8AM 3 eggs, sweet potato, spinach
10:30AM post-workout shake
11AM 2 eggs, spinach sweet potato
2PM chicken breast, rice and lentils
2PM chicken breast, rice and lentils
6PM tri-tip, spinach, lentils and rice
9PM popcorn
10PM cottage cheese
9PM popcorn
10PM cottage cheese
Monday, May 28, 2012
Monday, May 28, 2012
Rest Day
Sleep
12AM-2:15AM (2.25 hours)
7AM-11AM (4 hours)
Nutrition
12PM 5 eggs, spinach, sweet potatoes
5PM chicken breast, lentils and rice, spinach, chicken kabob
9PM cottage cheese, apricot
11PM chicken breast, lentils and rice
Sleep
12AM-2:15AM (2.25 hours)
7AM-11AM (4 hours)
Nutrition
12PM 5 eggs, spinach, sweet potatoes
5PM chicken breast, lentils and rice, spinach, chicken kabob
9PM cottage cheese, apricot
11PM chicken breast, lentils and rice
Sunday, May 27, 2012
Sunday, May 27, 2012
Rest Day
Sleep
10PM-4AM (6 hours)
3:30PM-5:30PM (2 hours)
Nutrition
4:30AM protein shake, banana
6AM doughnut
9AM 6 hardboiled egg whites, yogurt, apricot
12PM taco salad, banana
3PM taco salad
6PM banana, almond butter, ice cream sandwich
7PM fried chicken, ribs, rice, noodles
Sleep
10PM-4AM (6 hours)
3:30PM-5:30PM (2 hours)
Nutrition
4:30AM protein shake, banana
6AM doughnut
9AM 6 hardboiled egg whites, yogurt, apricot
12PM taco salad, banana
3PM taco salad
6PM banana, almond butter, ice cream sandwich
7PM fried chicken, ribs, rice, noodles
Saturday, May 26, 2012
Saturday, May 26, 2012
Workout
6PM
3 mile run
Sleep
12AM-6AM (6 hours)
Nutrition
6:30AM protein shake, banana
8AM 2 doughnuts
10AM banana, apple
12PM 6 hardboiled eggs, yogurt
2PM salmon, mixed greens
5PM chips and dip
7PM chicken, mixed greens, bean and corn salad
9PM cottage cheese
6PM
3 mile run
Sleep
12AM-6AM (6 hours)
Nutrition
6:30AM protein shake, banana
8AM 2 doughnuts
10AM banana, apple
12PM 6 hardboiled eggs, yogurt
2PM salmon, mixed greens
5PM chips and dip
7PM chicken, mixed greens, bean and corn salad
9PM cottage cheese
Friday, May 25, 2012
Friday, May 25, 2012
Workout
9:30AM
Strength: Stone Shoulders. How heavy a stone can you pick up?
113#
Conditioning: For Quality, NOT FOR TIME:21-15-9
-Atlas Stone to Shoulder (113#)
-Chest to Bar Pullups
Only made it through the 21 and 15 reps. Mira and I were too tired to finish. Nap time for both of us.
Sleep
1AM-7:30AM (6.5 hours)
Nutrition
8:15AM pre-workout shake
10:30AM post-workout shake
1PM burrito
4PM salmon, yogurt, apple
7PM 3 hardboiled egg whites
9PM 3 hardboiled egg whites, taco salad, string cheese
11PM Milk, banana
9:30AM
Strength: Stone Shoulders. How heavy a stone can you pick up?
113#
Conditioning: For Quality, NOT FOR TIME:21-15-9
-Atlas Stone to Shoulder (113#)
-Chest to Bar Pullups
Only made it through the 21 and 15 reps. Mira and I were too tired to finish. Nap time for both of us.
Sleep
1AM-7:30AM (6.5 hours)
Nutrition
8:15AM pre-workout shake
10:30AM post-workout shake
1PM burrito
4PM salmon, yogurt, apple
7PM 3 hardboiled egg whites
9PM 3 hardboiled egg whites, taco salad, string cheese
11PM Milk, banana
Thursday, May 24, 2012
Thursday, May 24, 2012
Workout
9:30AM
Strength: Back Squat: 3x5 @ 85% 1RM
135x5, 205x5, 225x5, 225x4
Conditioning: For Time:
- 150 Push Ups
**40 yard sprint every time you rest
14:ish. I was working on my push ups so I kept going until failure. The first set was 40 and each set after was 10 or less.
Sleep
12AM-7AM (7 hours)\
12PM-1PM (1 hour)
Nutrition
8AM 5 eggs, sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:30PM salmon, mixed greens
2PM tuna sushi roll
4:30PM banana, 5 hardboiled egg whites
6:30PM Odwala protein smoothie
9PM string cheese, greek yogurt, mixed greens, cheez its
12AM banana, glass of milk, sushi
9:30AM
Strength: Back Squat: 3x5 @ 85% 1RM
135x5, 205x5, 225x5, 225x4
Conditioning: For Time:
- 150 Push Ups
**40 yard sprint every time you rest
14:ish. I was working on my push ups so I kept going until failure. The first set was 40 and each set after was 10 or less.
Sleep
12AM-7AM (7 hours)\
12PM-1PM (1 hour)
Nutrition
8AM 5 eggs, sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:30PM salmon, mixed greens
2PM tuna sushi roll
4:30PM banana, 5 hardboiled egg whites
6:30PM Odwala protein smoothie
9PM string cheese, greek yogurt, mixed greens, cheez its
12AM banana, glass of milk, sushi
Wednesday, May 23, 2012
Wednesday, May 23, 2012
Rest Day
Sleep
11PM-7AM (8 hours)
9:30AM-11AM (1.5 hours)
2PM-4PM (2 hours)
Nutrition
8AM 5 eggs, sweet potato, spinach
11AM salmon, yogurt
1PM sausage, mixed greens, pear
4PM grapes
6PM 3 turkey tacos
9:30PM grapes
11PM cottage cheese, milk, 2 hardboiled egg whites
I'm not sure what's going on but I was exceptionally tired today and more sore than normal from deadlifts yesterday.
Sleep
11PM-7AM (8 hours)
9:30AM-11AM (1.5 hours)
2PM-4PM (2 hours)
Nutrition
8AM 5 eggs, sweet potato, spinach
11AM salmon, yogurt
1PM sausage, mixed greens, pear
4PM grapes
6PM 3 turkey tacos
9:30PM grapes
11PM cottage cheese, milk, 2 hardboiled egg whites
I'm not sure what's going on but I was exceptionally tired today and more sore than normal from deadlifts yesterday.
Tuesday, May 22, 2012
Tuesday, May 22, 2012
Workout
5:30PM
Strength: Deadlift: 2-2-2-2 -2-2
225, 255, 285, 315 (PR), 345 (fail)
Conditioning: Tabata Mash-up:
- Deadlifts (245)
- Lateral hops over the Bar
Sleep
11AM-7AM (8 hours)
10AM-11AM (1 hour)
Nutrition
8AM 3 eggs, asparagus, spinach
12PM 2 turkey patties, almonds
4PM pre-workout shake
5:30PM BCAAs
6:30PM post-workout shake
7PM salmon, green beans, shrimp, bread and butter, sherbet
10PM 5 hardboiled eggs
10:30PM 1/2 cup cottage cheese, cup of milk
5:30PM
Strength: Deadlift: 2-2-2-2 -2-2
225, 255, 285, 315 (PR), 345 (fail)
Conditioning: Tabata Mash-up:
- Deadlifts (245)
- Lateral hops over the Bar
Sleep
11AM-7AM (8 hours)
10AM-11AM (1 hour)
Nutrition
8AM 3 eggs, asparagus, spinach
12PM 2 turkey patties, almonds
4PM pre-workout shake
5:30PM BCAAs
6:30PM post-workout shake
7PM salmon, green beans, shrimp, bread and butter, sherbet
10PM 5 hardboiled eggs
10:30PM 1/2 cup cottage cheese, cup of milk
Monday, May 21, 2012
Monday, May 21, 2012
Rest Day
Okay. I'm feeling better. Hopefully I'll be back in the gym and logging my food and sleep tomorrow. It's been a good rest for my shoulder, too, which still isn't 100-percent.
Okay. I'm feeling better. Hopefully I'll be back in the gym and logging my food and sleep tomorrow. It's been a good rest for my shoulder, too, which still isn't 100-percent.
Wednesday, May 16, 2012
Wedensday, May 16, 2012
Workout
9:30AM
Skill: Max Height Box Jump, 1 rm. 47"
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 115 (too light)
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start
Sleep
11PM-7AM (8 hours)
11AM-12PM (1 hour)
Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
1PM chicken stir-fry,1/2 banana
2PM cereal with banana, cracker
6PM 9 oz new york strip, salad
8PM rhubarb and apple compot
9:30AM
Skill: Max Height Box Jump, 1 rm. 47"
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 115 (too light)
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start
Sleep
11PM-7AM (8 hours)
11AM-12PM (1 hour)
Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
1PM chicken stir-fry,1/2 banana
2PM cereal with banana, cracker
6PM 9 oz new york strip, salad
8PM rhubarb and apple compot
Monday, May 14, 2012
Rest Day
A cold or respiratory infection hit me hard today. Used the neti pot for the first time--uncomfortable as hell but it's effective.
A cold or respiratory infection hit me hard today. Used the neti pot for the first time--uncomfortable as hell but it's effective.
Friday, May 11, 2012
Friday, May 11, 2012
Workout
9:30AM
Strength: Deadlift 3-3-3-3-3
135, 185, 225, 275, 295
Conditioning: 5 rounds:
- 5 Deadlifts @ 240#
- 400m run
Time: 12:46 (4 rounds with stroller)
Sleep
1AM-8AM (7 hours)
Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
9:30AM
Strength: Deadlift 3-3-3-3-3
135, 185, 225, 275, 295
Conditioning: 5 rounds:
- 5 Deadlifts @ 240#
- 400m run
Time: 12:46 (4 rounds with stroller)
Sleep
1AM-8AM (7 hours)
Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
Thursday, May 10, 2012
May 10, 2012
Workout
9:30AM
Strength: Front Squat 2-2-2-2-2
135, 155, 185, 195, 205
Conditioning: For time:
1/2 Kalsu for reps (50 reps) @ 115#
- On the start of every minute perform 5 burpees, for the remainder of the minute perform max rep Thrusters...Then start over the next minute and keep going until you reach 50 Thrusters or 25min time cap.
I don't remember my time, but it sucked. The last 12 reps were with 45lbs., I was toast. I went too hard too early in the workout.
Sleep
12AM-7AM (7 hours)
11AM-12PM (1 hour)
Nutrition
8AM 5 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
1PM chicken quesadilla
4:30PM 3 hardboiled egg whites, donut
6PM salmon, kiwi, yogurt
8PM 3 hardboiled egg whites, banana
10PM peanut m&ms
12AM pizza slice, cottage cheese
9:30AM
Strength: Front Squat 2-2-2-2-2
135, 155, 185, 195, 205
Conditioning: For time:
1/2 Kalsu for reps (50 reps) @ 115#
- On the start of every minute perform 5 burpees, for the remainder of the minute perform max rep Thrusters...Then start over the next minute and keep going until you reach 50 Thrusters or 25min time cap.
I don't remember my time, but it sucked. The last 12 reps were with 45lbs., I was toast. I went too hard too early in the workout.
Sleep
12AM-7AM (7 hours)
11AM-12PM (1 hour)
Nutrition
8AM 5 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
1PM chicken quesadilla
4:30PM 3 hardboiled egg whites, donut
6PM salmon, kiwi, yogurt
8PM 3 hardboiled egg whites, banana
10PM peanut m&ms
12AM pizza slice, cottage cheese
Wednesday, May 9, 2012
Wednesday, May 9, 2012
Workout
9:30AM
Skill: 6 x Banded Sprints (length of the rubber mats)
Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (53#)
- 30 Double unders
Not sure how many rounds. I did get 14 unbroken double-unders! The would-have-been 15th smacked me in the back of the head.
Sleep
12AM-7:30AM (7.5 hours)
11AM-11:30AM (.5 hours)
3PM-4PM (1 hour)
Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
12PM apple, mango, 3 hardboiled egg whites, sausage, mixed greens
4PM 18 piece chicken wings, carrots, celery, 1 beer
8PM mixed nuts
10:30PM cottage cheese
9:30AM
Skill: 6 x Banded Sprints (length of the rubber mats)
Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (53#)
- 30 Double unders
Not sure how many rounds. I did get 14 unbroken double-unders! The would-have-been 15th smacked me in the back of the head.
Sleep
12AM-7:30AM (7.5 hours)
11AM-11:30AM (.5 hours)
3PM-4PM (1 hour)
Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
12PM apple, mango, 3 hardboiled egg whites, sausage, mixed greens
4PM 18 piece chicken wings, carrots, celery, 1 beer
8PM mixed nuts
10:30PM cottage cheese
Tuesday, May 8, 2012
May 8, 2012
Workout
9:30AM
Strength: Power Clean 2-2-2-2-2
95, 115, 135, 155, 155
Conditioning: For time
5 rounds:
- 10 Toes to Bar
- 10 Power Cleans @ 75% of todays heaviest set (115#)
Time: 8:33
Got into a rhythm on the toes-to-bar, it felt super easy. Also, it made a HUGE difference in my cleans moving my grip in so that the line on my thumb at the knuckle aligns with the line between texture and no texture on the bar. Unfortunately, I didn't learn that until the last set. I can do more weight next time.
Sleep
12AM-7AM (7 hours)
12PM-12:30PM (.5 hours)
Nutrtion
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
2PM chicken, mixed greens, pico de gallo, sour cream, salsa
6PM tri-tip, mixed greens, corn with butter, banana
8PM yogurt, grapefruit, hamburger patty
10PM cottage cheese
9:30AM
Strength: Power Clean 2-2-2-2-2
95, 115, 135, 155, 155
Conditioning: For time
5 rounds:
- 10 Toes to Bar
- 10 Power Cleans @ 75% of todays heaviest set (115#)
Time: 8:33
Got into a rhythm on the toes-to-bar, it felt super easy. Also, it made a HUGE difference in my cleans moving my grip in so that the line on my thumb at the knuckle aligns with the line between texture and no texture on the bar. Unfortunately, I didn't learn that until the last set. I can do more weight next time.
Sleep
12AM-7AM (7 hours)
12PM-12:30PM (.5 hours)
Nutrtion
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
2PM chicken, mixed greens, pico de gallo, sour cream, salsa
6PM tri-tip, mixed greens, corn with butter, banana
8PM yogurt, grapefruit, hamburger patty
10PM cottage cheese
Monday, May 7, 2012
Monday, May 7, 2012
Workout
4:30PM
Strength: Shoulder Press 3-3-3-3-3
95, 105, 115, 125, 135
Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24")
- Pull Ups
- Push Press (95#)
Time: 14:48
Sleep
12AM-2:30AM (2.5 hours)
7:30AM-12PM (4.5 hours)
3PM-4PM (1 hour)
Nutrition
2:30AM 1 hardboiled egg white, banana, pear, broccoli
7AM 5 hardboiled egg whites
1PM tri-tip burrito with asparagus, tomatoes
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6PM chicken tacos, corn tortillas, guacamole, pico de gallo
8PM sherbert
10PM hamburger patty
10:30PM chips, guacamole, cottage cheese
4:30PM
Strength: Shoulder Press 3-3-3-3-3
95, 105, 115, 125, 135
Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24")
- Pull Ups
- Push Press (95#)
Time: 14:48
Sleep
12AM-2:30AM (2.5 hours)
7:30AM-12PM (4.5 hours)
3PM-4PM (1 hour)
Nutrition
2:30AM 1 hardboiled egg white, banana, pear, broccoli
7AM 5 hardboiled egg whites
1PM tri-tip burrito with asparagus, tomatoes
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6PM chicken tacos, corn tortillas, guacamole, pico de gallo
8PM sherbert
10PM hamburger patty
10:30PM chips, guacamole, cottage cheese
Sunday, May 6, 2012
May 6, 2012
Rest Day
Sleep
11PM-4AM (5 hours)
4PM-6PM (2 hours)
Nutrition
4:30AM protein shake
6:30AM 3 hardboiled egg whites, apple
8:30AM 3 hardboiled egg whites
12PM string cheese, mixed greens, banana
2:30PM 3 beef patties, tomatoes, sweet potato fries
7PM jamba juice
8:30PM chicken quesadilla
Sleep
11PM-4AM (5 hours)
4PM-6PM (2 hours)
Nutrition
4:30AM protein shake
6:30AM 3 hardboiled egg whites, apple
8:30AM 3 hardboiled egg whites
12PM string cheese, mixed greens, banana
2:30PM 3 beef patties, tomatoes, sweet potato fries
7PM jamba juice
8:30PM chicken quesadilla
Saturday, May 5, 2012
Workout
7PM
butterfly pullup and double-under practice
Sleep
11:45PM-6:30AM (6.75 hours)
5PM-6PM (1 hour)
Nutrition
7AM protein shake
8:30AM apple
10:30AM 6 hardboiled egg whites, mixed greens
12PM 10 lemon pepper chicken wings
4PM 1/3 of a Coke, mixed greens, banana
6PM steak, asparagus
8PM popcorn, cereal
7PM
butterfly pullup and double-under practice
Sleep
11:45PM-6:30AM (6.75 hours)
5PM-6PM (1 hour)
Nutrition
7AM protein shake
8:30AM apple
10:30AM 6 hardboiled egg whites, mixed greens
12PM 10 lemon pepper chicken wings
4PM 1/3 of a Coke, mixed greens, banana
6PM steak, asparagus
8PM popcorn, cereal
Friday, May 4, 2012
Friday, May 4, 2012
Rest Day
Sleep
1:30AM-8AM (6.5 hours)
12:30PM-1:15PM (.75 hours)
Nutrition
8AM 4 eggs, yams, bok choy, avacado
11PM pork chop, yogurt, milk, mixed greens
3:30PM mixed greens, tuna, pear
4:30PM yogurt, kiwi, cookies, 5 hardboiled egg whites
6PM orange, string cheese
Sleep
1:30AM-8AM (6.5 hours)
12:30PM-1:15PM (.75 hours)
Nutrition
8AM 4 eggs, yams, bok choy, avacado
11PM pork chop, yogurt, milk, mixed greens
3:30PM mixed greens, tuna, pear
4:30PM yogurt, kiwi, cookies, 5 hardboiled egg whites
6PM orange, string cheese
Thursday, May 3, 2012
Thursday, May 3, 2012
Workout
9:30AM
Strength: Back Squat 1-1-1-1-1-1-1
135x3, 165x3, 205x1, 225x1, 225x1, 225x1, 225x1, 235x1
Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run (with stroller)
Completed: 5 rounds
Sleep
11PM-7AM (8 hours)
Nutrition
8AM 4 eggs, yams, apple, banana
9:30AM BCAAs
10:30AM post-workout shake
12PM pork chop, mixed greens
4:30PM 6 hardboiled egg whites, pear
7PM 2 pork chops, yogurt, string cheese
10PM 2 strawberries
12AM mixed greens
1AM greek yogurt
9:30AM
Strength: Back Squat 1-1-1-1-1-1-1
135x3, 165x3, 205x1, 225x1, 225x1, 225x1, 225x1, 235x1
Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run (with stroller)
Completed: 5 rounds
Sleep
11PM-7AM (8 hours)
Nutrition
8AM 4 eggs, yams, apple, banana
9:30AM BCAAs
10:30AM post-workout shake
12PM pork chop, mixed greens
4:30PM 6 hardboiled egg whites, pear
7PM 2 pork chops, yogurt, string cheese
10PM 2 strawberries
12AM mixed greens
1AM greek yogurt
Wednesday, May 2, 2012
Wednesday, May 2, 2012
Workout
7PM
Strength
Weighted pullups
5x5, 7.5x5, 10x5, 12.5x4
Conditioning
Tabata:
Pushups 24, 17, 12, 9, 6, 6, 5, 7=86
Situps 11, 11, 11, 11, 11, 11, 10, 12=88
Air Squats 21, 20, 18, 18, 16, 14, 12, 16=125
Sleep
11PM-7AM (8 hours)
12:30PM-2:30PM (2 hours)
Nutrition
8AM 4 eggs, yam, milk
10AM banana
12PM 2 pork chops, mixed greens
3:30PM 4 hardboiled egg whites, apple with almond butter
6PM Double-double with cheese protein style
7PM BCAAs
8PM post-workout shake
10:15PM cottage cheese
7PM
Strength
Weighted pullups
5x5, 7.5x5, 10x5, 12.5x4
Conditioning
Tabata:
Pushups 24, 17, 12, 9, 6, 6, 5, 7=86
Situps 11, 11, 11, 11, 11, 11, 10, 12=88
Air Squats 21, 20, 18, 18, 16, 14, 12, 16=125
Sleep
11PM-7AM (8 hours)
12:30PM-2:30PM (2 hours)
Nutrition
8AM 4 eggs, yam, milk
10AM banana
12PM 2 pork chops, mixed greens
3:30PM 4 hardboiled egg whites, apple with almond butter
6PM Double-double with cheese protein style
7PM BCAAs
8PM post-workout shake
10:15PM cottage cheese
Tuesday, May 1, 2012
Tuesday, May 1, 2012
Workout
9:30AM
Strength: Deadlift 3-3-3-3-3
225, 245, 275, 295, 305x2
Conditioning: Regional Workout 12.3
Four rounds for time of:
- 10 one-arm Dumbbell / Kettlebell Snatches (44lbs)
- Sprint 100 yards (50 out and back)
Time: 5:00
Sleep
11PM-6:45AM (7.75 hours)
1PM-3PM (2 hours)
Nutrition
7:30AM 4 eggs, spinach, yams
9:30AM BCAAs
10:30AM post-workout shake
12PM 4 hardboiled egg whites, string cheese, strawberries
3PM brat, tabbouleh, pork chop
5:30PM nachos, licorice, jelly beans
9PM pork chop, salad, slice of homemade bread
10:30PM cottage cheese
9:30AM
Strength: Deadlift 3-3-3-3-3
225, 245, 275, 295, 305x2
Conditioning: Regional Workout 12.3
Four rounds for time of:
- 10 one-arm Dumbbell / Kettlebell Snatches (44lbs)
- Sprint 100 yards (50 out and back)
Time: 5:00
Sleep
11PM-6:45AM (7.75 hours)
1PM-3PM (2 hours)
Nutrition
7:30AM 4 eggs, spinach, yams
9:30AM BCAAs
10:30AM post-workout shake
12PM 4 hardboiled egg whites, string cheese, strawberries
3PM brat, tabbouleh, pork chop
5:30PM nachos, licorice, jelly beans
9PM pork chop, salad, slice of homemade bread
10:30PM cottage cheese
Subscribe to:
Posts (Atom)