Workout
9:30AM
Strength: Weighted Chin Up. Find 3rm.
30x3, 30x3, 50x3, 70x2
Conditioning: “Helen”
3 Rounds for Time of:
- 400m Run
- 21 Kettlebell Swings (53/35#)
- 12 Pull Ups
Time: 9:51
Sleep
1AM-8:30AM (7.5 hours)
Nutrition
9AM protein shake
10:30AM post-workout shake
11AM 4 eggs, kale, broccoli
5PM salad, chicken, banana, apple
11PM beef patty
Friday, August 31, 2012
Thursday, August 30, 2012
Thursday, August 30, 2012
Workout
8:30AM
Strength: Bench Press 3-3-3-3-3. Substitute Incline Bench or Floor Presses depending on your needs.
45x5, 115x5, 135x3, 155x3, 165x3, 185x3, 195x3
Conditioning: For Quality:
Reps of 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Burpees (terminate each rep by touching an objuect 1’ above max reach)
- Ring Dips
Time: 10:00
10:30AM
3-mile trail/hill run
Sleep
11PM-8AM (9 hours)
Nutrition
8AM protein shake
9:30AM post-workout shake, sweet potato
11:30PM eggs, sweet potato, onion, kale, broccoli, avocado
8:30AM
Strength: Bench Press 3-3-3-3-3. Substitute Incline Bench or Floor Presses depending on your needs.
45x5, 115x5, 135x3, 155x3, 165x3, 185x3, 195x3
Conditioning: For Quality:
Reps of 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Burpees (terminate each rep by touching an objuect 1’ above max reach)
- Ring Dips
Time: 10:00
10:30AM
3-mile trail/hill run
Sleep
11PM-8AM (9 hours)
Nutrition
8AM protein shake
9:30AM post-workout shake, sweet potato
11:30PM eggs, sweet potato, onion, kale, broccoli, avocado
Tuesday, August 28, 2012
Tuesday, August 28, 2012
Workout
4:30PM
1 mile hill run
5 rounds of:
5 jumping muscle-ups
5 200m hill run with walk/jog back
Sleep
11PM-3:30AM (4.5 hours)
9AM-12PM (3 hours)
Nutrition
8AM 4 eggs, kale, bacon
3PM turkey, bacon, avocado, lettuce wraps
5:30PM post-workout shake
7PM pork chop, salad, sweet potato
4:30PM
1 mile hill run
5 rounds of:
5 jumping muscle-ups
5 200m hill run with walk/jog back
Sleep
11PM-3:30AM (4.5 hours)
9AM-12PM (3 hours)
Nutrition
8AM 4 eggs, kale, bacon
3PM turkey, bacon, avocado, lettuce wraps
5:30PM post-workout shake
7PM pork chop, salad, sweet potato
Monday, August 27, 2012
Monday, August 27, 2012
Rest Day
Sleep
12PM-2AM (2 hours)
7AM-12PM (5 hours)
3PM-6PM (3 hours)
Nutrition
2AM banana, carrots
1PM 4 eggs, sweet potato, kale, avocado, grapes
7PM In-n-out 4x0 protein style, salad
10:30PM tuna, mixed greens, avocado
Sleep
12PM-2AM (2 hours)
7AM-12PM (5 hours)
3PM-6PM (3 hours)
Nutrition
2AM banana, carrots
1PM 4 eggs, sweet potato, kale, avocado, grapes
7PM In-n-out 4x0 protein style, salad
10:30PM tuna, mixed greens, avocado
Sunday, August 26, 2012
Rest Day
Sleep
10PM-2:30AM (4.5 hours)
3:30PM-6PM (2.5 hours)
Nutrition
Ate well.
Really tired today. Horrible sleep.
Sleep
10PM-2:30AM (4.5 hours)
3:30PM-6PM (2.5 hours)
Nutrition
Ate well.
Really tired today. Horrible sleep.
Saturday, August 25, 2012
Friday, August 24, 2012
Friday, August 24, 2012
Workout
9:30AM
Strength: Power Clean 5x3 reps (add 10# from last week)
45x5, 95x4, 135x3, 155x2, 185x1(PR); 155x5x3
Conditioning: 5 Rounds of:
- 5 reps of The Bear at 95#
- 20 Double Unders
Time: 9:28
*One rep of The Bear is:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Behind the Neck Push Press
The new PR on the warm-up didn't feel that heavy at all. I wouldn't be surprised if my new max is around 205 or so, which would be a 30# PR before today...we'll see come total week in one month.
9:30AM
Strength: Power Clean 5x3 reps (add 10# from last week)
45x5, 95x4, 135x3, 155x2, 185x1(PR); 155x5x3
Conditioning: 5 Rounds of:
- 5 reps of The Bear at 95#
- 20 Double Unders
Time: 9:28
*One rep of The Bear is:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Behind the Neck Push Press
The new PR on the warm-up didn't feel that heavy at all. I wouldn't be surprised if my new max is around 205 or so, which would be a 30# PR before today...we'll see come total week in one month.
Sleep
12:30AM-8AM (7.5 hours)
12PM-12:30PM (.5 hours)
12PM-12:30PM (.5 hours)
Nutrition
8:30AM green tea, protein shake
10:30AM post-workout shake, eggs, kale, sweet potato
1PM salmon, mashed yams
4PM-?? ate well, no cheat meals
I'm feeling sick.
1PM salmon, mashed yams
4PM-?? ate well, no cheat meals
I'm feeling sick.
Thursday, August 23, 2012
Thursday, August 23, 2012
Workout
9:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 120x2, 135x1; 120x2x5, 1x8
Conditioning: For Time:
- 15 Overhead Squats (115/75#)
- 30 Lateral Burpees over the bar
- 15 Front Squats (same weight as above)
- 20 Lateral Burpees over the bar
- 15 Back Squats (same weight as above)
- 10 Lateral Burpees over the bar
Time: 9:24
Sleep
10:30PM-8PM (9.5 hours)
Nutrition
8:30AM protein shake, green tea
10:30AM post-workout shake
11AM 4 eggs, kale, yams, 3 bacon
12PM watermelon
4PM tuna with mixed greens
7PM paleo lasagna, mashed yams
8PM mashed yams
11:30PM homemade chicken soup
9:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 120x2, 135x1; 120x2x5, 1x8
Conditioning: For Time:
- 15 Overhead Squats (115/75#)
- 30 Lateral Burpees over the bar
- 15 Front Squats (same weight as above)
- 20 Lateral Burpees over the bar
- 15 Back Squats (same weight as above)
- 10 Lateral Burpees over the bar
Time: 9:24
Sleep
10:30PM-8PM (9.5 hours)
Nutrition
8:30AM protein shake, green tea
10:30AM post-workout shake
11AM 4 eggs, kale, yams, 3 bacon
12PM watermelon
4PM tuna with mixed greens
7PM paleo lasagna, mashed yams
8PM mashed yams
11:30PM homemade chicken soup
Wednesday, August 22, 2012
Rest Day
Sleep
11PM-9AM (10 hours)
1PM-1:30PM (.5 hours)
Nutrition
Didn't track. I ate well except for sesame chicken for lunch with fried rice.
Sleep
11PM-9AM (10 hours)
1PM-1:30PM (.5 hours)
Nutrition
Didn't track. I ate well except for sesame chicken for lunch with fried rice.
Tuesday, August 21, 2012
Tuesday, August 21, 2012
Workout
9:30AM
Strength: Deadlift 1 x 5 (add 5# from last week)
135x5, 165x4, 225x3, 260x2, 280x1; 260x5
Conditioning: As many rounds as possible in 10:00 of:
- 8 Pull Ups
- 16 Kettlebell Swings- American (44#)
- 24 Box Jumps (24")
Sleep
11PM-8AM (9 hours)
4:30PM-5:30PM (1 hour)
Nutrition
8:30AM protein shake
10:30AM post-workout shake
11AM 4 eggs, kale, sweet potato
12PM 6 chicken wings
4PM paleo stir-fry, cantelope
7PM salad, mashed yams, paleo lasagna
9PM apple with almond butter
9:30AM
Strength: Deadlift 1 x 5 (add 5# from last week)
135x5, 165x4, 225x3, 260x2, 280x1; 260x5
Conditioning: As many rounds as possible in 10:00 of:
- 8 Pull Ups
- 16 Kettlebell Swings- American (44#)
- 24 Box Jumps (24")
Sleep
11PM-8AM (9 hours)
4:30PM-5:30PM (1 hour)
Nutrition
8:30AM protein shake
10:30AM post-workout shake
11AM 4 eggs, kale, sweet potato
12PM 6 chicken wings
4PM paleo stir-fry, cantelope
7PM salad, mashed yams, paleo lasagna
9PM apple with almond butter
Monday, August 20, 2012
Monday, Sunday August 20, 2012
Workout
6:30PM
Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x4, 155x3, 185x2, 225x1; 220x2x5, 1x7
Conditioning: For Time:
- 100 Push Presses (75#)
- 400m Run every time you put the barbell down
Time: 10:14
Sleep
12AM-2AM (2 hours)
6:30AM-10:30AM (4 hours)
3PM-4:30PM (1.5 hours)
Nutrition
2:30AM banana, salad, paleo pizza, chocolate chip cookie
11AM 4 eggs, kale, 4 bacon, sweet potato
4PM ribs, mixed greens
5PM protein shake
7:30PM post-workout shake
8PM chicken stir-fry
Feeling a little bit of cold symptoms coming on...
6:30PM
Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x4, 155x3, 185x2, 225x1; 220x2x5, 1x7
Conditioning: For Time:
- 100 Push Presses (75#)
- 400m Run every time you put the barbell down
Time: 10:14
Sleep
12AM-2AM (2 hours)
6:30AM-10:30AM (4 hours)
3PM-4:30PM (1.5 hours)
Nutrition
2:30AM banana, salad, paleo pizza, chocolate chip cookie
11AM 4 eggs, kale, 4 bacon, sweet potato
4PM ribs, mixed greens
5PM protein shake
7:30PM post-workout shake
8PM chicken stir-fry
Feeling a little bit of cold symptoms coming on...
Sunday, August 19, 2012
Sunday, August 19, 2012
Rest Day
Sleep
11PM-4AM (5 hours)
3:30PM-7:30PM (4 hours)
Nutrition
4:30AM protein shake
8AM banana, salad, avocado, 2 eggs
12PM ribs
3PM two strawberries, apple with peanut butter
8PM paleo pizza
Woke up today with some post-nasal drip, which I haven't had for awhile. I'm not sure, but I suspect it has to do with the beans I had last night. hmm....
Sleep
11PM-4AM (5 hours)
3:30PM-7:30PM (4 hours)
Nutrition
4:30AM protein shake
8AM banana, salad, avocado, 2 eggs
12PM ribs
3PM two strawberries, apple with peanut butter
8PM paleo pizza
Woke up today with some post-nasal drip, which I haven't had for awhile. I'm not sure, but I suspect it has to do with the beans I had last night. hmm....
Saturday, August 18, 2012
Saturday, August 18, 2012
Rest Day
Sleep
12AM-6AM (6 hours)
Nutrition
6:30AM protein shake
8AM muffin
10AM 3 hardboiled eggs
1PM ribs, salad, banana
6PM beans with bacon, chicken, peppers, onions, spinach, avocado
Sleep
12AM-6AM (6 hours)
Nutrition
6:30AM protein shake
8AM muffin
10AM 3 hardboiled eggs
1PM ribs, salad, banana
6PM beans with bacon, chicken, peppers, onions, spinach, avocado
Friday, August 17, 2012
Friday, August 17, 2012
Workout
9:30AM
Strength: Power Clean 5x3 reps (add 1-5# from last time)
45x5, 95x4, 115x3, 135x2; 145x5x3 (go up 10# next time.)
Conditioning: One Minute On...One Minute Off...for 10 minutes.
- 30 KB Swings - Russian (70#)
Didn't finish 2 rounds. 20 burpee penalty.
9:30AM
Strength: Power Clean 5x3 reps (add 1-5# from last time)
45x5, 95x4, 115x3, 135x2; 145x5x3 (go up 10# next time.)
Conditioning: One Minute On...One Minute Off...for 10 minutes.
- 30 KB Swings - Russian (70#)
Didn't finish 2 rounds. 20 burpee penalty.
Sleep
1AM-8AM (7 hours)
12PM-12:45PM (.75 hours)
12PM-12:45PM (.75 hours)
Nutrition
8:30AM protein shake, banana
10:30AM post-workout shake, eggs, sweet potato, kale, bacon
3PM salad, chicken, trail mix
7PM salad with avocado, ribs
3PM salad, chicken, trail mix
7PM salad with avocado, ribs
Thursday, August 16, 2012
Thursday, February 16, 2012
Workout
9:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
65x5, 75x4, 95x3, 115x2, 135x1; 115x2x5, 1x10
Conditioning: As many rounds as possible in 12:00:
- 10 Kettlebell Thrusters (44#)
- 200m Run or 250 Row (alternate whenever possible)
4.5 rounds
Sleep
11PM-5AM (6 hours)
7:30AM-9AM (1.5 hours)
12PM-12:30PM (.5 hours)
Nutrition
5:30AM 4 eggs, sausage, basil, kale, sweet potato
10:30 post-workout shake
1PM salad, salmon, ribs
5PM chicken, salad, avocado
9PM chicken, avocado
12AM paleo muffin, almond butter, 1/2 banana
9:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
65x5, 75x4, 95x3, 115x2, 135x1; 115x2x5, 1x10
Conditioning: As many rounds as possible in 12:00:
- 10 Kettlebell Thrusters (44#)
- 200m Run or 250 Row (alternate whenever possible)
4.5 rounds
Sleep
11PM-5AM (6 hours)
7:30AM-9AM (1.5 hours)
12PM-12:30PM (.5 hours)
Nutrition
5:30AM 4 eggs, sausage, basil, kale, sweet potato
10:30 post-workout shake
1PM salad, salmon, ribs
5PM chicken, salad, avocado
9PM chicken, avocado
12AM paleo muffin, almond butter, 1/2 banana
Wednesday, August 15, 2012
Wednesday, February 15, 2012
Workout
9:30AM
Skill: Double Unders. Accumulate as Many Good Reps/Attempts as Possible in 10:00...focus on quality over speed....NO SINGLE UNDERS
Conditioning: All out effort:
- Death by 10 meters.
5PM
30 mile bike ride
Sleep
1AM-8:30AM (7.5 hours)
1PM-2PM (1 hour)
Nutrition
9AM protein shake
11PM 3 eggs, sweet potato, kale
2PM grapes, apple with almond butter
5PM chicken with salad
7:30PM lots of chicken, lots of salad, paleo brownies
9:30AM
Skill: Double Unders. Accumulate as Many Good Reps/Attempts as Possible in 10:00...focus on quality over speed....NO SINGLE UNDERS
Conditioning: All out effort:
- Death by 10 meters.
5PM
30 mile bike ride
Sleep
1AM-8:30AM (7.5 hours)
1PM-2PM (1 hour)
Nutrition
9AM protein shake
11PM 3 eggs, sweet potato, kale
2PM grapes, apple with almond butter
5PM chicken with salad
7:30PM lots of chicken, lots of salad, paleo brownies
Tuesday, August 14, 2012
Tuesday, August 14, 2012
Workout
8:30AM
Strength: Deadlift 1 x 5 (add 5# from last week)
45x5, 135x4, 225x3, 275x1, 255x5
Conditioning: 10 Rounds for Time:
- 7 KettleBell Swings - Russian (70#)
- 7 Burpees
- 25 Yard Sprint
8:30AM
Strength: Deadlift 1 x 5 (add 5# from last week)
45x5, 135x4, 225x3, 275x1, 255x5
Conditioning: 10 Rounds for Time:
- 7 KettleBell Swings - Russian (70#)
- 7 Burpees
- 25 Yard Sprint
Time: 10:54
Sleep
10:30AM-7:30AM (9 hours)
11:30AM-1:30AM (2 hours)
11:30AM-1:30AM (2 hours)
Nutrition
7:30AM protein shake
9:30AM post-workout shake, 3 eggs, kale, sweet potatoes, some peppers, avocado
1:30PM 2 eggs, sweet potatoes, kale, peppers, avocado, grapes
5PM 2 norcal margaritas, chicken, salad
11PM french fries, fried chicken
1:30PM 2 eggs, sweet potatoes, kale, peppers, avocado, grapes
5PM 2 norcal margaritas, chicken, salad
11PM french fries, fried chicken
Monday, August 13, 2012
Monday, August 13, 2012
Workout
4:30PM
Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x5, 165x5; 215x2x5, 1x9
Conditioning: As many rounds and reps in possible in 8:00 of:
- Max Rep Strict Pull Ups
- Max Rep Plyo Push Ups*
Perform a Plyo Push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.
4:30PM
Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x5, 165x5; 215x2x5, 1x9
Conditioning: As many rounds and reps in possible in 8:00 of:
- Max Rep Strict Pull Ups
- Max Rep Plyo Push Ups*
Perform a Plyo Push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.
Sleep
1AM-2AM (1 hours)
6:45AM-10:45AM (4 hours)
2PM-3PM (1 hour)
2PM-3PM (1 hour)
Nutrition
3AM salad with turkey, 2 hamburger patties, banana
11AM 4 eggs, sausage, squash
3PM salmon, sweet potatoes, salad
5:30PM post-workout shake, banana
6:30PM slow-cooked chicken with celery, carrots, and onions
9PM paleo brownie
3PM salmon, sweet potatoes, salad
5:30PM post-workout shake, banana
6:30PM slow-cooked chicken with celery, carrots, and onions
9PM paleo brownie
Sunday, August 12, 2012
Sunday, August 12, 2012
Rest Day
Sleep
11PM-4AM (5 hours)
4:30PM-7:30PM (3 hours)
Nutrition
No cheat meals. No grains, dairy or legumes.
Sleep
11PM-4AM (5 hours)
4:30PM-7:30PM (3 hours)
Nutrition
No cheat meals. No grains, dairy or legumes.
Saturday, August 11, 2012
Saturday, August 11, 2012
Rest Day
Sleep
1AM-9AM (8 hours)
2PM-3PM (1 hour)
Nutrition
Successful day of eating even though I was out of the house most of the day. Didn't snack and really didn't have any cravings for chips.
Sleep
1AM-9AM (8 hours)
2PM-3PM (1 hour)
Nutrition
Successful day of eating even though I was out of the house most of the day. Didn't snack and really didn't have any cravings for chips.
Friday, August 10, 2012
Friday, August 10, 2012
Workout
2 mile trail hike with the baby on my back
Sleep
1AM-8AM (7 hours)
12PM-1PM (1 hour)
Nutrition
9AM protein shake
9:30AM frittata
1PM protein shake
4PM apple, pluot, salad, beef patty
7PM pork chop
11PM cherries, 1/2 avocado with tuna, BCAAs, teaspoon almond butter
2 mile trail hike with the baby on my back
Sleep
1AM-8AM (7 hours)
12PM-1PM (1 hour)
Nutrition
9AM protein shake
9:30AM frittata
1PM protein shake
4PM apple, pluot, salad, beef patty
7PM pork chop
11PM cherries, 1/2 avocado with tuna, BCAAs, teaspoon almond butter
Thursday, August 9, 2012
Thursday, August 9, 2012
Workout
9:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 115x2; 110x2x5, 1x9
Conditioning: For Time:
- 100 Double Unders
- 50 Pull Up
- 50 Push Up
- 50 Sit Up
- 50 Squats
- 100 Double Unders
Time: ~20:20
Sleep
12AM-8:45 (8.75 hours)
12PM-1PM (1 hour)
Nutrition
9AM protein shake, banana
10:30AM post-workout shake
11AM 3 eggs, kale, sweet potato
1PM chicken breast, salad
4PM banana, paleo meat balls, spaghetti squash, apple
8PM chicken salad with avocado
12AM two beef patties, salad, avocado
9:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 115x2; 110x2x5, 1x9
Conditioning: For Time:
- 100 Double Unders
- 50 Pull Up
- 50 Push Up
- 50 Sit Up
- 50 Squats
- 100 Double Unders
Time: ~20:20
Sleep
12AM-8:45 (8.75 hours)
12PM-1PM (1 hour)
Nutrition
9AM protein shake, banana
10:30AM post-workout shake
11AM 3 eggs, kale, sweet potato
1PM chicken breast, salad
4PM banana, paleo meat balls, spaghetti squash, apple
8PM chicken salad with avocado
12AM two beef patties, salad, avocado
Wednesday, August 8, 2012
Workout
9:30AM
Strength: Muscle Up practice. Work on any aspect or variation of the muscle up you need to improve on. Completed ~10.
Conditioning: 5 rounds. Not For Time:
- 5 Muscle Ups (5 consecutive first round!)
- 400m Run
30:00 minute time cap. This is not for time, take as much rest as needed but try to get this done within the time cap.
Sleep
11PM-5AM (6 hours)
12:30PM-1PM (.5 hours)
Nutrition
I ate well, but didn't track it today--busy.
9:30AM
Strength: Muscle Up practice. Work on any aspect or variation of the muscle up you need to improve on. Completed ~10.
Conditioning: 5 rounds. Not For Time:
- 5 Muscle Ups (5 consecutive first round!)
- 400m Run
30:00 minute time cap. This is not for time, take as much rest as needed but try to get this done within the time cap.
Sleep
11PM-5AM (6 hours)
12:30PM-1PM (.5 hours)
Nutrition
I ate well, but didn't track it today--busy.
Tuesday, August 7, 2012
Tuesday, August 7, 2012
Workout
9:30AM
Strength: Deadlift 1 x 5 (add 5# from last time)
135x5, 185x5, 205x5, 225x5, 245x5
Conditioning: 3 rounds for time:
- 5 Power Snatch (95#)
- 7 Burpees
- 9 Box Jumps (24")
Time: 4:40
I need to go up in weight on deadlift. Maybe 255 next week. My legs are trashed from yesterday's workout.
9:30AM
Strength: Deadlift 1 x 5 (add 5# from last time)
135x5, 185x5, 205x5, 225x5, 245x5
Conditioning: 3 rounds for time:
- 5 Power Snatch (95#)
- 7 Burpees
- 9 Box Jumps (24")
Time: 4:40
I need to go up in weight on deadlift. Maybe 255 next week. My legs are trashed from yesterday's workout.
Sleep
10:30PM-8AM (9.5 hours)
12:30PM-1PM (.5 hours)
Nutrition
9AM protein shake
10:30AM post-workout shake
10:45AM eggs, squash, mushrooms, kale
1PM sausage, carrots, kale
6PM chicken, potato, eggplant, peppers
10:30AM post-workout shake
10:45AM eggs, squash, mushrooms, kale
1PM sausage, carrots, kale
6PM chicken, potato, eggplant, peppers
8PM apple with almond butter, pork chop
9:30PM watermelon
9:30PM watermelon
Monday, August 6, 2012
Monday, August 6, 2012
Workout
5:30PM
Strength: Back Squat 3x5 (add 5# from last time). Max reps on the third set.
95x5, 135x5, 185x5, 210x2x5, 210x8
Conditioning: "Nancy"
5 Rounds of:
- 400m Run
- 15 Overhead Squats (95#)
Time: 17:42
It was mid to high 90s today and the heat took its toll. I feel destroyed from Nancy after squatting. That was rough.
Sleep
12:30AM-2:30AM (2.5 hours)
7AM-11AM (4 hours)
2PM-3PM (1 hour)
Nutrition
3AM banana, chocolate cover espresso beans
12PM 3 eggs, kale, squash
4PM pear, couple of strawberries, salad
5PM protein shake
6:30PM post-workout shake, peach, sweet potato fries
8PM pork chop, carrots, kale
5:30PM
Strength: Back Squat 3x5 (add 5# from last time). Max reps on the third set.
95x5, 135x5, 185x5, 210x2x5, 210x8
Conditioning: "Nancy"
5 Rounds of:
- 400m Run
- 15 Overhead Squats (95#)
Time: 17:42
It was mid to high 90s today and the heat took its toll. I feel destroyed from Nancy after squatting. That was rough.
Sleep
12:30AM-2:30AM (2.5 hours)
7AM-11AM (4 hours)
2PM-3PM (1 hour)
Nutrition
3AM banana, chocolate cover espresso beans
12PM 3 eggs, kale, squash
4PM pear, couple of strawberries, salad
5PM protein shake
6:30PM post-workout shake, peach, sweet potato fries
8PM pork chop, carrots, kale
Sunday, August 5, 2012
Sunday, August 5, 2012
Rest Day
Sleep
10PM-4AM (6 hours)
4PM-5:30PM (1.5 hours)
Nutrition
4:30AM protein shake, green tea
7:30AM 2 eggs, 2 bacon, hashbrowns
9AM salad
11AM paleo meatballs, salsa
3PM sweet potato fries, spaghetti squash, meatball
6:30PM salad, 1/2 chicken breast
Sleep
10PM-4AM (6 hours)
4PM-5:30PM (1.5 hours)
Nutrition
4:30AM protein shake, green tea
7:30AM 2 eggs, 2 bacon, hashbrowns
9AM salad
11AM paleo meatballs, salsa
3PM sweet potato fries, spaghetti squash, meatball
6:30PM salad, 1/2 chicken breast
Saturday, August 4, 2012
Saturday, August 4, 2012
Rest Day
Sleep
12:30AM-6AM (5.5 hours)
Nutrition
6:30AM protein shake
8AM banana
11AM chicken, kale, olives
1PM beef patty, avocado, two hardboiled eggs
6PM chicken breast with peppers and cheese, salad
Sleep
12:30AM-6AM (5.5 hours)
Nutrition
6:30AM protein shake
8AM banana
11AM chicken, kale, olives
1PM beef patty, avocado, two hardboiled eggs
6PM chicken breast with peppers and cheese, salad
Friday, August 3, 2012
Friday, August 3, 2012
Workout
9:30AM
Strength:
Pullups: Find 1RM, Max Rep
65#, 30
Push Press:
45x5, 95x5, 135x3, 155x5, 165x2, 165x3
Sleep
12:30AM-7:30AM (7 hours)
Nutrition
8AM 4 eggs, kale, squash, avocado, sweet potato
10:30AM post-workout shake
12PM salmon
4PM paleo meat balls
6PM-9PM banana, 2 eggs, chicken and kale
11PM fruit salad, sweet potato fries
9:30AM
Strength:
Pullups: Find 1RM, Max Rep
65#, 30
Push Press:
45x5, 95x5, 135x3, 155x5, 165x2, 165x3
Sleep
12:30AM-7:30AM (7 hours)
Nutrition
8AM 4 eggs, kale, squash, avocado, sweet potato
10:30AM post-workout shake
12PM salmon
4PM paleo meat balls
6PM-9PM banana, 2 eggs, chicken and kale
11PM fruit salad, sweet potato fries
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