Breakfast: 1 protein shake
Snack: 1 protein shake, 1 banana, 1 serving of pistachios
Lunch: three egg whites, three whole eggs, 4 ounces ham steak, Water
Snack: protein shake
Dinner: 4oz chicken breasts. 1 can of green beans, 1 serving of carrot juice
Thrusters
1 x 5 @ 95
1 x 5 @ 105
1 x 5 @ 115
1 x 5 @ 125
1 x 5 @ 135
1 x 5 @ 145
METcon
"Fran"
21-15-9
Thrusters (95lbs)
Pull-ups
Time 5:54
Fran, you are a bitch. I workout that takes less than 6 minutes, had me throwing up for about 15 minutes. My PR is 4:11, but back on August 30th I did this in 7:25, so I am slowly but surely getting back into shape. Of course, in August I didn't throw up for 15 minutes after the workout. I felt absolutely terrible after this. Most of my lunch is now gone, and I have no appetite for dinner. :( I'll just have to eat more tomorrow! ha
10/20/11
10/19/11
Wednesday, October 19, 2011
Breakfast: 1 protein shake 1 banana
Snack: 1 cup of spinach, 1/2 cup of pecans, 1/2 cucumber, 1 protein shake
Lunch: 5 eggs, 9 slices of bacon, 1 glass of carrot juice
Dinner: 2 small chicken breasts, one onion, one and a half cups mushrooms, one glass carrot juice
Snack: One handful almonds, one protein shake
Today is my rest day from the weights, but I am still on the food track and paleo + protein shake diet. I think I'd lose too much weight if I were to cut out protein shakes. I have no weight to lose!
Snack: 1 cup of spinach, 1/2 cup of pecans, 1/2 cucumber, 1 protein shake
Lunch: 5 eggs, 9 slices of bacon, 1 glass of carrot juice
Dinner: 2 small chicken breasts, one onion, one and a half cups mushrooms, one glass carrot juice
Snack: One handful almonds, one protein shake
Today is my rest day from the weights, but I am still on the food track and paleo + protein shake diet. I think I'd lose too much weight if I were to cut out protein shakes. I have no weight to lose!
10/18/11
Tuesday, October 18, 2011
Breakfast: 1 banana, 1 protein shake
Snack: half cup of pecans, 1 cup of blackberries, 1 cup baby spinach, one banana, one protein shake
Lunch: One seasoned chicken lettuce wrap, 1 cup carrot juice
Snack: one banana
Dinner: 28 grilled shrimp 3 cups corn 1 cup carrot juice
Snack: half cup of pecans, 1 cup of blackberries, 1 cup baby spinach, one banana, one protein shake
Lunch: One seasoned chicken lettuce wrap, 1 cup carrot juice
Snack: one banana
Dinner: 28 grilled shrimp 3 cups corn 1 cup carrot juice
Late Snack: 1/2 cup of pecans
Workout
Find 5 rep hang clean max
1 x 5 @ 135
1 x 5 @ 155
1 x 5 @ 165
1 x 2 @ 175
1 x 2 @ 175
METcon
3000m row
Time 12:30
Exit Work
100 sit-ups *untimed*
The paleo thing is coming along. The gym is trying to go one month without any cheat meals..I find that to be a little much ha. I'm on day 2, of paleo + protein shakes. During the week I know I will be fine, but its the weekends that are going to test me! I was happy with hang cleaning 165 x 5, I am starting to feel a little more explosive. The 3000m row was terrible. My quads were on fire, as was my lower back. Tomorrow is my rest day, I may try to do a little something, but we'll see.
10/17/11
Monday, October 17, 2011
Bench press
6 x 3 @ 195
1 x 2.5 @ 195
3 x 3 @ 185
Dips
1 x 20
1 x 10
1 x 12
Dumbbell bench press
1 x 4 @ 65s
1 x 8 @ 55s
1 x 6 @ 55s
METcon
30 squat thrusters (95lbs)
1 mile run
30 squat thrusters (95lbs)
Time 14:44
My gym is doing a Paleo challenge so I am now keeping track of my food that I'm taking in
Breakfast: one banana, one handful sunflower seeds, one protein shake
Snack: one protein shake
Lunch: one seasoned chicken lettuce wrap, 1 cup BlackBerries, one half sliced cucumber
Snack: one banana, one protein shake
Dinner: 10 shrimp, one green pepper, one half onion, one serving of carrot juice
Snack: one fruit vegetable smoothie named green goodness, handful of sunflower seeds
6 x 3 @ 195
1 x 2.5 @ 195
3 x 3 @ 185
Dips
1 x 20
1 x 10
1 x 12
Dumbbell bench press
1 x 4 @ 65s
1 x 8 @ 55s
1 x 6 @ 55s
METcon
30 squat thrusters (95lbs)
1 mile run
30 squat thrusters (95lbs)
Time 14:44
My gym is doing a Paleo challenge so I am now keeping track of my food that I'm taking in
Breakfast: one banana, one handful sunflower seeds, one protein shake
Snack: one protein shake
Lunch: one seasoned chicken lettuce wrap, 1 cup BlackBerries, one half sliced cucumber
Snack: one banana, one protein shake
Dinner: 10 shrimp, one green pepper, one half onion, one serving of carrot juice
Snack: one fruit vegetable smoothie named green goodness, handful of sunflower seeds
10/13/11
Thursday, October 13th
METcon
"Cindy"
**20 min AMRAP**
5 pull-ups
10 push-ups
15 air squats
Score: 19 rounds
The firs 10 minutes of the workout went by pretty smoothly, and then it was down hill. My hand ripped open from the pull-ups, my muscles started failing during the push-ups, and my legs were just plain getting tired from the squats. At the half way point I think I was around 12 rounds in. The pull-ups were more of a break than anything, the push-ups had to be broken into 3 sets by the final couple of rounds, and my pace on the air squats was slowing. All in all I'm pretty happy with it. This is the first time I've done this workout, we'll see how I do again in a few months.
"Cindy"
**20 min AMRAP**
5 pull-ups
10 push-ups
15 air squats
Score: 19 rounds
The firs 10 minutes of the workout went by pretty smoothly, and then it was down hill. My hand ripped open from the pull-ups, my muscles started failing during the push-ups, and my legs were just plain getting tired from the squats. At the half way point I think I was around 12 rounds in. The pull-ups were more of a break than anything, the push-ups had to be broken into 3 sets by the final couple of rounds, and my pace on the air squats was slowing. All in all I'm pretty happy with it. This is the first time I've done this workout, we'll see how I do again in a few months.
10/11/11
World Class Fitness in 100 words
•Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
•Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
•Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
•Regularly learn and play new sports! - Greg Glassman
•Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
•Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
•Regularly learn and play new sports! - Greg Glassman
Tuesday, October 11th
3.1 mile run
Time 27:06
I did a workout yesterday as well, but it really isn't worth blogging about. My lower back was/is so tight and tender from the deadlift workout on Saturday that it made it almost a worthless workout. Got up this morning at 5:45 a.m. to get in a 5k. My back was starting to bother me towards the end but hopefully it will help loosen it up a bit. Heading to the gym later on tonight.
METcon
"Karen"
150 wall balls (20lb ball;10ft)
Time 11:46
Exit work
GHD sit-ups
3 x 10
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