A: Dead Lift 5,3,1,5,3,1 @ 70/80/90/65/75/85%; rest 3 min. b/t sets.
B: DB Curl and Press 8-10; rest 2 minutes X 4.
then...
at 70% Max Aerobic Power (sustainable effort) complete 3 minutes of
5-7 DB Squat Clean Thrusters
10 Sit Ups
Rest 3 minutes X 3.
Results
A: 245/285/300 // 225/275/295
B: 35# x 10 x 4
Couplet
(1 round = 7SqClThr and 10 situps)
1st - 2 rounds + 5 SCT
2nd - 2 rounds + 6 SCT
3rd - 2 rounds + 5 SCT
Notes
Deadlift sucked! Felt way to heavy.. this is crazy that 300# is that much of struggle given my other numbers.. I think I tweaked my back to boot.. not a good start to my workout .. Whatever.. I shrugged it off and kept moving.
Couplet felt good.. haven't done an actually metcon/crossfit wod in while. So this felt great to change it.. I actually thought I did good job keeping it at 70%MAP. Used 30# DB's for all the sets. Was gonna was 35# but my shoulders were pumped after the seated curl and press workout.
Diet
Pre Wod Solution of Bcaa's and Creatine with some Coffee
Post Wod Shake (7:20am) of SFH Pure Whey with Bcaa's and Creatine
Meal 1 (8:00 - 8:30am)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (11:45 - 12:25pm)
6oz Wild Caught Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (5:45 - 6:30pm)
8oz Bison, Brussels Sprouts and Chile Pasilla de Oaxaca Salsa
Nutritional Facts based off of Fitday.com
Total Calories: 1,568
Total Protein: 175
Total Fat: 52
Total Net Carb: 50
June 30, 2011
June 29, 2011
Wednesday Training and Diet Day 10
A: Speed Front Squats w/50% of 1 RM; 3-5 fast reps; rest 1 min. X 5
B: Rev Lunge W/BB in Front Rack @ 20X1; 5-7; rest 2 minutes X 3
C1: Push Press; 8-10 rest 20 sec.
C2: Strict Chins; 8-10 rest 3 minutes X 3
Results
A: 115 all fast and light x 5
B: 115 x 7/leg // 135 x 5/leg x 2 sets
C1: 115x10/135x10/155x8
C2: 8/8/8
Notes:
Front Squats were fast and light but controlled in the bottom, no bouncing. Front Rack Lunges always feel great. The Push Press was fine.. Probably should have done all sets at 155 but wasn't sure where the weight should be for 8 - 10 reps... Chin ups were all strict, limiting factor was the grip after the presses.
Diet
Meal 1 (7:00 - 7:25am)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (Noon - pm)
5oz Baked Chicken and Sardines in Olive Oil with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (pm)
8oz Bison, Broccoli and Rao's Arrabbiata Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,561
Total Protein: 151
Total Fat: 71
Total Net Carb: 42
B: Rev Lunge W/BB in Front Rack @ 20X1; 5-7; rest 2 minutes X 3
C1: Push Press; 8-10 rest 20 sec.
C2: Strict Chins; 8-10 rest 3 minutes X 3
Results
A: 115 all fast and light x 5
B: 115 x 7/leg // 135 x 5/leg x 2 sets
C1: 115x10/135x10/155x8
C2: 8/8/8
Notes:
Front Squats were fast and light but controlled in the bottom, no bouncing. Front Rack Lunges always feel great. The Push Press was fine.. Probably should have done all sets at 155 but wasn't sure where the weight should be for 8 - 10 reps... Chin ups were all strict, limiting factor was the grip after the presses.
Diet
Meal 1 (7:00 - 7:25am)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (Noon - pm)
5oz Baked Chicken and Sardines in Olive Oil with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (pm)
8oz Bison, Broccoli and Rao's Arrabbiata Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,561
Total Protein: 151
Total Fat: 71
Total Net Carb: 42
June 28, 2011
Tuesday Training and Diet Day 9
A: Power Snatch Tech Work 7 minutes. Stay light
B: Bench 55% of 1 RM; 8 sets of 2. Rest 1 minutes b/t sets.
C: Back Ext; 20 rest 1 minute X 3
Results
A: Complete worked from the hang
B: Complete at 135 fast
C: Complete Fast
Notes:
Not much to comment on today.. Nice easy recovery day. Focused on form and speed on all the movements.
Was planning on taking the day off from work so I didn't set an alarm and always put my phone on silent when I go to bed... Woke up to go to the bathroom at 8am and I see 8 missed phone calls from one of the other instructors.. She was very sick and needed me to fill in for her 3 day school at 9am. So I had to hustle to get there in time and that meant skipping breakfast. Drank plenty of BCAA's before my fasted workout at 12:30. I think the fast was about 21 hours.. Felt fine, this wasn't the plan at all but just goes to show you that if everything is in order - food, sleep, training etc... then a long fast like this really doesn't effect me one way or the other!
Diet
Meal 1 (1:30 - 1:55pm)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (3:00 - 3:30pm)
5oz Baked Chicken and Sardines in Olive Oil with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (5:30 - 6:20pm)
8oz Bison, Broccoli and Rao's Arrabbiata Sauce
Stuffed!!
Nutritional Facts based off of Fitday.com
Total Calories: 1,561
Total Protein: 151
Total Fat: 71
Total Net Carb: 42
B: Bench 55% of 1 RM; 8 sets of 2. Rest 1 minutes b/t sets.
C: Back Ext; 20 rest 1 minute X 3
Results
A: Complete worked from the hang
B: Complete at 135 fast
C: Complete Fast
Notes:
Not much to comment on today.. Nice easy recovery day. Focused on form and speed on all the movements.
Was planning on taking the day off from work so I didn't set an alarm and always put my phone on silent when I go to bed... Woke up to go to the bathroom at 8am and I see 8 missed phone calls from one of the other instructors.. She was very sick and needed me to fill in for her 3 day school at 9am. So I had to hustle to get there in time and that meant skipping breakfast. Drank plenty of BCAA's before my fasted workout at 12:30. I think the fast was about 21 hours.. Felt fine, this wasn't the plan at all but just goes to show you that if everything is in order - food, sleep, training etc... then a long fast like this really doesn't effect me one way or the other!
Diet
Meal 1 (1:30 - 1:55pm)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (3:00 - 3:30pm)
5oz Baked Chicken and Sardines in Olive Oil with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (5:30 - 6:20pm)
8oz Bison, Broccoli and Rao's Arrabbiata Sauce
Stuffed!!
Nutritional Facts based off of Fitday.com
Total Calories: 1,561
Total Protein: 151
Total Fat: 71
Total Net Carb: 42
June 27, 2011
Monday Training and Diet Day 8
AM: Run ( preferably outside) for 35 minutes at sustainable pace. Stop if
you have to but do not count rest time toward 30 minute total. If you can,
monitor your avg. heart rate and distance traveled.
PM: Tabata sit ups; rest 3 minutes
Tabata Push Ups; rest 3 minutes
Tabata Squats
Slept like shit last night.. Noisy neighbors... woke up feeling groggy and sluggish, but I got some coffee in me and once I got to the gym and got into my running warm up, I started feeling better.
Results:
AM:
Fasted Run for 35 minutes complete.
3 miles
Avg HR - 164
PM:
Sit Ups- 12/11/10/9 stopped*
Push Ups- 19/12/8/5/5/6/5/5
Squats- 18/15/15/13/11/11/11/12
* Cramped up again on the sit ups and could not continue.. any sort of situp like motion and my lower abs would lock up.. Unbelievably uncomfortable.. This happens every time I do any high rep fast pace situp.
Pushups - its amazing how fast the lactic acid builds in my chest.. I burned through the first set of 19 easy.. 12 ok.. then 8 and on was a freaking struggle! Very slow and painful.. Same for the squats.. hip flexors were shot by the end.. Man I forgot how uncomfortable and painful tabata workouts can be!
Had no appetite today.. Didn't really feel like eating again after my 2nd meal, which took me about an hour to eat. It wasn't a huge meal I just took my time chewing and enjoyed it. Pretty full so no 3rd meal today.
Diet
Meal 1 (9:15 - 9:35am) Post Run
Egg, Turkey and Kale Loaf with Salsa
Meal 2 (4:00 - 5:00 pm) Post Wod
Ground Bison with Brussels Sprouts and Chile Pasilla de Oaxaca Salsa
Nutritional Facts based off of Fitday.com
Total Calories: 965
Total Protein: 112
Total Fat: 23
Total Net Carb: 40
you have to but do not count rest time toward 30 minute total. If you can,
monitor your avg. heart rate and distance traveled.
PM: Tabata sit ups; rest 3 minutes
Tabata Push Ups; rest 3 minutes
Tabata Squats
Slept like shit last night.. Noisy neighbors... woke up feeling groggy and sluggish, but I got some coffee in me and once I got to the gym and got into my running warm up, I started feeling better.
Results:
AM:
Fasted Run for 35 minutes complete.
3 miles
Avg HR - 164
PM:
Sit Ups- 12/11/10/9 stopped*
Push Ups- 19/12/8/5/5/6/5/5
Squats- 18/15/15/13/11/11/11/12
* Cramped up again on the sit ups and could not continue.. any sort of situp like motion and my lower abs would lock up.. Unbelievably uncomfortable.. This happens every time I do any high rep fast pace situp.
Pushups - its amazing how fast the lactic acid builds in my chest.. I burned through the first set of 19 easy.. 12 ok.. then 8 and on was a freaking struggle! Very slow and painful.. Same for the squats.. hip flexors were shot by the end.. Man I forgot how uncomfortable and painful tabata workouts can be!
Had no appetite today.. Didn't really feel like eating again after my 2nd meal, which took me about an hour to eat. It wasn't a huge meal I just took my time chewing and enjoyed it. Pretty full so no 3rd meal today.
Diet
Meal 1 (9:15 - 9:35am) Post Run
Egg, Turkey and Kale Loaf with Salsa
Meal 2 (4:00 - 5:00 pm) Post Wod
Ground Bison with Brussels Sprouts and Chile Pasilla de Oaxaca Salsa
Nutritional Facts based off of Fitday.com
Total Calories: 965
Total Protein: 112
Total Fat: 23
Total Net Carb: 40
June 26, 2011
Sunday Training and Diet Day 7
Rest Day
Woke up and could barely extend my legs.. my hamstrings are F'in tight!! Spent some time just trying to mobilize and stretch my legs so I would be able to walk.. Lower back is also a little tight for the same reason.. I was going to go for a light run this afternoon but I think I'll just rest up and get ready for my next few days of training.. Proud to say my diet is back on track 100% and I haven't even had a thought of eating "junk food." Sometime I wonder why I even do, I feel incredible when I'm on track with my training and diet.. I don't need it at all, it only makes me feel like shit both physically and mentally. So that was one good week in... now onward to the next week.
Word of the Day - KAIZEN (brought to you by Coach Anthony) - Japanese for "improvement" or "change for the better." Usually this term is used to refer to business productivity but I am using it to describe my own self improvement.. The more I learn and understand about myself and the human body, the more powerful I become. But the biggest issue for me has been learning to take what I know about myself, training, food, and how the body operates and apply it to myself in way that helps me be productive and not go into "paralysis by analysis".. Being a very analytical person, I tend to over think every little thing about my sleep, training, food etc.. its scary sometimes.. If you were to switch brains with me for a day and live my thoughts you'd wonder I how I get anything done.. But with some good advice from some friends, I'm learning how to relax and not stress about the little things.. Now my training doesn't feel like work but its enjoyable! I'm not sitting around thinking about when I should eat my next meal, how I should time it with my training, or when did I eat my last meal and should I wait to eat the next meal to keep a fast going, or how much of what macronutrient should I eat at breakfast if I train beforehand or should I fast until lunch on rest days yada yada yada... (its exhausting and yea its like that all the time) I just need to relax and eat when I'm hungry and if I'm not then don't, its not rocket science.. Train, have fun and focus on recovery, rest and most importantly work. Work is my focus, I'm not training to become a games competitor, I training for improved health and for fun, so why do I let take over my life. Its supposed to be enjoyable, so that's how I am going to treat it.
Diet
Meal 1 (7:45 - 8:10am)
Egg, Turkey and Kale Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
6oz Baked Chicken with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (5:45 - 6:30pm)
8oz Bison, Brussel Sprouts and Rao's Arrabbiata Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,584
Total Protein: 170
Total Fat: 57
Total Net Carb: 45
Woke up and could barely extend my legs.. my hamstrings are F'in tight!! Spent some time just trying to mobilize and stretch my legs so I would be able to walk.. Lower back is also a little tight for the same reason.. I was going to go for a light run this afternoon but I think I'll just rest up and get ready for my next few days of training.. Proud to say my diet is back on track 100% and I haven't even had a thought of eating "junk food." Sometime I wonder why I even do, I feel incredible when I'm on track with my training and diet.. I don't need it at all, it only makes me feel like shit both physically and mentally. So that was one good week in... now onward to the next week.
Word of the Day - KAIZEN (brought to you by Coach Anthony) - Japanese for "improvement" or "change for the better." Usually this term is used to refer to business productivity but I am using it to describe my own self improvement.. The more I learn and understand about myself and the human body, the more powerful I become. But the biggest issue for me has been learning to take what I know about myself, training, food, and how the body operates and apply it to myself in way that helps me be productive and not go into "paralysis by analysis".. Being a very analytical person, I tend to over think every little thing about my sleep, training, food etc.. its scary sometimes.. If you were to switch brains with me for a day and live my thoughts you'd wonder I how I get anything done.. But with some good advice from some friends, I'm learning how to relax and not stress about the little things.. Now my training doesn't feel like work but its enjoyable! I'm not sitting around thinking about when I should eat my next meal, how I should time it with my training, or when did I eat my last meal and should I wait to eat the next meal to keep a fast going, or how much of what macronutrient should I eat at breakfast if I train beforehand or should I fast until lunch on rest days yada yada yada... (its exhausting and yea its like that all the time) I just need to relax and eat when I'm hungry and if I'm not then don't, its not rocket science.. Train, have fun and focus on recovery, rest and most importantly work. Work is my focus, I'm not training to become a games competitor, I training for improved health and for fun, so why do I let take over my life. Its supposed to be enjoyable, so that's how I am going to treat it.
Diet
Meal 1 (7:45 - 8:10am)
Egg, Turkey and Kale Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
6oz Baked Chicken with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (5:45 - 6:30pm)
8oz Bison, Brussel Sprouts and Rao's Arrabbiata Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,584
Total Protein: 170
Total Fat: 57
Total Net Carb: 45
June 25, 2011
Saturday Training and Diet Day 6
A: Clean Grip Dead Lift; 3-5; rest 3 minutes X 5.
B: Walking Lunges W/ KBs or DBs in front rack; 16 total steps; rest 90
sec. X 3.
C: Light & Fast DB step ups alternating legs ; 8-10; rest 30 sec. X 3
D: Side Bridge 30 sec/side; rest 10 sec/ b/t sides; 4X/side.
Results
A: 275 x 5/ 4 sets @ 295 x 3
B: 40/50/50lb DB's
C: 30lb DB's each hand.
D: All Unbroken
Notes:
A: Felt very strong in my posture today on the dead lifts. The bars suck, no chalk, blah blah blah whatever, got the work done and felt strong.
B: Very different, I actually liked the Front Squat set up.. I had to make sure I stayed tight and kept my posture upright! The 50# weight was perfect on the last two sets. Started to really feel them on the last 4 reps (in my glutes).
C: Fast steps but made sure I hit full extension at the top.
D: Got a little shaky on the last two sets on my left side only.
My hamstrings were shot yesterday afternoon from those good mornings. Luckily I was working all day so I didn't have the chance to sit down and get tight.. I spent the better part of my evening, after dinner, stretching so I would be ready to go this morning. Even after all the stretching I was pretty confident that I wouldn't be recovered enough.. but to my surprise, I felt pretty good when I woke up and even better once I got moving. Will rest tomorrow for sure!
Diet
Meal 1 (8:40 - 9:05am)
Egg, Turkey and Kale Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
6oz Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (5:45 - 6:30pm)
8oz Bison, Cauliflower and Rao's Arrabbiata Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,579
Total Protein: 154
Total Fat: 64
Total Net Carb: 50
B: Walking Lunges W/ KBs or DBs in front rack; 16 total steps; rest 90
sec. X 3.
C: Light & Fast DB step ups alternating legs ; 8-10; rest 30 sec. X 3
D: Side Bridge 30 sec/side; rest 10 sec/ b/t sides; 4X/side.
Results
A: 275 x 5/ 4 sets @ 295 x 3
B: 40/50/50lb DB's
C: 30lb DB's each hand.
D: All Unbroken
Notes:
A: Felt very strong in my posture today on the dead lifts. The bars suck, no chalk, blah blah blah whatever, got the work done and felt strong.
B: Very different, I actually liked the Front Squat set up.. I had to make sure I stayed tight and kept my posture upright! The 50# weight was perfect on the last two sets. Started to really feel them on the last 4 reps (in my glutes).
C: Fast steps but made sure I hit full extension at the top.
D: Got a little shaky on the last two sets on my left side only.
My hamstrings were shot yesterday afternoon from those good mornings. Luckily I was working all day so I didn't have the chance to sit down and get tight.. I spent the better part of my evening, after dinner, stretching so I would be ready to go this morning. Even after all the stretching I was pretty confident that I wouldn't be recovered enough.. but to my surprise, I felt pretty good when I woke up and even better once I got moving. Will rest tomorrow for sure!
Diet
Meal 1 (8:40 - 9:05am)
Egg, Turkey and Kale Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
6oz Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (5:45 - 6:30pm)
8oz Bison, Cauliflower and Rao's Arrabbiata Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,579
Total Protein: 154
Total Fat: 64
Total Net Carb: 50
June 24, 2011
Friday Training and Diet Day 5
A: Wtd. Chins; 2-3 Heavy; rest 3 minutes X 5.
B: Bench Press; Starting at 200#, AMRAP strip sets of 20#s to 120# (5 sets).
C: Good Mornings @ 40X1; 10-12; rest 2 minutes X 3.
Results
Fasted AM Training with Expresso
A: 55#DB for all sets x 3
B: 5/5/6/8/8 fatigued very early on these and did not have a spotter.. probably could have sneaked out a few more at each weight with a spot
C: 95x12/115x10/115x10 all on tempo
Diet
Meal 1 (8:00 - 8:30am)
Egg, Turkey and Kale Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
6oz Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (5:45 - 6:30pm)
8oz Beef, Broccoli and Marinara Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,690
Total Protein: 151
Total Fat: 86
Total Net Carb: 40
B: Bench Press; Starting at 200#, AMRAP strip sets of 20#s to 120# (5 sets).
C: Good Mornings @ 40X1; 10-12; rest 2 minutes X 3.
Results
Fasted AM Training with Expresso
A: 55#DB for all sets x 3
B: 5/5/6/8/8 fatigued very early on these and did not have a spotter.. probably could have sneaked out a few more at each weight with a spot
C: 95x12/115x10/115x10 all on tempo
Diet
Meal 1 (8:00 - 8:30am)
Egg, Turkey and Kale Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
6oz Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (5:45 - 6:30pm)
8oz Beef, Broccoli and Marinara Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,690
Total Protein: 151
Total Fat: 86
Total Net Carb: 40
June 23, 2011
Thursday Training and Diet Day 4
Run 5 min. @ easy pace (65% or Z1) then
Walk 3 minutes actively
then...
5 sets of 3 minutes running at higher output running ( no stopping ) Pay
attention to pace.
Walk 2 min actively
Cool down with 5 min. easy pace run.
Results
Run Completed fasted in the AM on a Treadmill
Kept my 3 minute higher output runs at a 7:30/mile pace or speed of 8.0 for all 5 sets.
Diet
Meal 1 (8:50 - 9:25am)
Egg, Beef and Kale Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
60z Baked Chicken, 3.5oz Mixed Greens, 5oz Cucumber and 2.5oz Mushrooms
Meal 3 (pm)
8oz Beef, 1 Bag of Broccoli and Rao's Marinara Sauce 1 cup
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,702
Total Protein: 158
Total Fat: 83
Total Net Carb: 40
Walk 3 minutes actively
then...
5 sets of 3 minutes running at higher output running ( no stopping ) Pay
attention to pace.
Walk 2 min actively
Cool down with 5 min. easy pace run.
Results
Run Completed fasted in the AM on a Treadmill
Kept my 3 minute higher output runs at a 7:30/mile pace or speed of 8.0 for all 5 sets.
Diet
Meal 1 (8:50 - 9:25am)
Egg, Beef and Kale Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
60z Baked Chicken, 3.5oz Mixed Greens, 5oz Cucumber and 2.5oz Mushrooms
Meal 3 (pm)
8oz Beef, 1 Bag of Broccoli and Rao's Marinara Sauce 1 cup
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,702
Total Protein: 158
Total Fat: 83
Total Net Carb: 40
June 22, 2011
Wednesday Training and Diet Day 3
Rest Day
Legs, hips and glutes are very sore today!! Spent an hour this morning trying to stretch and mobilize these areas.. felt better as the day went on but very tough to sit up and down. Maybe an ice bath is in order tonight and I will definitely be sleeping in my compression pants.
Diet
Meal 1 (8:50 - 9:25am)
Egg, Beef and Kale Loaf with Avocado and Salsa
Meal 2 (2:00 - 2:45pm)
Baked Chicken, Mixed Greens, Cucumber and Mushrooms
Meal 3 (5:45 - 6:30pm)
Beef, Broccoli, Cauliflower and Carrot Blend and Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,602
Total Protein: 160
Total Fat: 71
Total Net Carb: 47
Legs, hips and glutes are very sore today!! Spent an hour this morning trying to stretch and mobilize these areas.. felt better as the day went on but very tough to sit up and down. Maybe an ice bath is in order tonight and I will definitely be sleeping in my compression pants.
Diet
Meal 1 (8:50 - 9:25am)
Egg, Beef and Kale Loaf with Avocado and Salsa
Meal 2 (2:00 - 2:45pm)
Baked Chicken, Mixed Greens, Cucumber and Mushrooms
Meal 3 (5:45 - 6:30pm)
Beef, Broccoli, Cauliflower and Carrot Blend and Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,602
Total Protein: 160
Total Fat: 71
Total Net Carb: 47
June 21, 2011
Tuesday Training and Diet Day 2
A: Press Cluster 1.1.1.1.1; rest 3 minutes X 5 (10 sec. b/t reps).
B: Back Squat @ 20X1; 12-10-8-6; Rest 3 minutes b/t sets
C: Leg Ext machine @ 30X2; 10-12 rest 90 sec. X 3. (Vary toe position)
D: Anchored sit up (slow lower) X 20; rest 1 minute X 3.
Results - AM Fasted Training
A: 115/120/125/135/140
B: 155/185/205/225 all on tempo
C: 100 x 10 x 3 sets toes out/in/square on tempo
D: Complete @ 3 seconds down
A: I switched my grip to a more narrow grip (hands basically directly in front of shoulders in the rack and right on top of the shoulders overhead) and I had shit load more power on my press.. Didn't think about this before but its probably a lot more powerful to push up in straight line than take a wide grip and have a slight outward push. I think if I had this grip yesterday I could have pressed heavier on my 1RM.
B: I should have started heavier at the 12 rep range, felt like I could hit 16-18.. around 165-175#, all other sets were just about right.. maybe one more rep at each weight. Squat is feeling great at the moment and I can see a big difference in the definition in my legs from doing all the single leg work. Never had the VMO show like this before. I'm starting to like all these Mirrors in the gym :)
Diet
Meal 1 (8:50 - 9:25am)
took my time and enjoyed every bite, instead just hurrying to get to the next spoonful. "Mindful Eating"
Egg, Beef and Kale Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
Baked Chicken, Mixed Greens, Cucumber and Mushrooms
Meal 3 (5:35 - 6:30pm)
Beef, Broccoli and Marinara Sauce
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,729
Total Protein: 163
Total Fat: 84
Total Net Carb: 41
B: Back Squat @ 20X1; 12-10-8-6; Rest 3 minutes b/t sets
C: Leg Ext machine @ 30X2; 10-12 rest 90 sec. X 3. (Vary toe position)
D: Anchored sit up (slow lower) X 20; rest 1 minute X 3.
Results - AM Fasted Training
A: 115/120/125/135/140
B: 155/185/205/225 all on tempo
C: 100 x 10 x 3 sets toes out/in/square on tempo
D: Complete @ 3 seconds down
A: I switched my grip to a more narrow grip (hands basically directly in front of shoulders in the rack and right on top of the shoulders overhead) and I had shit load more power on my press.. Didn't think about this before but its probably a lot more powerful to push up in straight line than take a wide grip and have a slight outward push. I think if I had this grip yesterday I could have pressed heavier on my 1RM.
B: I should have started heavier at the 12 rep range, felt like I could hit 16-18.. around 165-175#, all other sets were just about right.. maybe one more rep at each weight. Squat is feeling great at the moment and I can see a big difference in the definition in my legs from doing all the single leg work. Never had the VMO show like this before. I'm starting to like all these Mirrors in the gym :)
Diet
Meal 1 (8:50 - 9:25am)
took my time and enjoyed every bite, instead just hurrying to get to the next spoonful. "Mindful Eating"
Egg, Beef and Kale Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
Baked Chicken, Mixed Greens, Cucumber and Mushrooms
Meal 3 (5:35 - 6:30pm)
Beef, Broccoli and Marinara Sauce
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,729
Total Protein: 163
Total Fat: 84
Total Net Carb: 41
June 20, 2011
Monday Training and Diet Day 1
Crossfit Total
1 RM - Press
1 RM - Squat
1 RM - Dead Lift
Sleep was just OK last night. It was my day off and I wanted to sleep in but my body had other ideas and I was up early so I went for a light bike ride.. 30 mins Avg. HR of 118 - 122 bpm fasted. Got a pretty good kick in the ass last night from a good friend and it really put some things in perspective for me.. I wont get into on here, but Thanks! I needed that. Gotta stop getting in my own way and micro-managing. Just get in, get it done and good things will happen.. No such thing as a perfect situation and I have to learn to deal with that better and not let it stress me or derail my training and diet.
Press - 150#
Squat - 285# / F @ 300#
Dead Lift - 315#/ F @ 335 and then F @ 320.. it is what it is right now..just gotta keep moving forward and hopefully this number will increase over time.
I did a little research on some Pose Running and after a few drills decided to film it and see how it looks.. Not to bad from what I can see, but I have no clue what to look for. Here it is - Pose Tech Work
Meal 1 (7:15 - 7:25am)
6oz Chicken and Marinara Sauce
Meal 2 (11:30 - Noon) Post Wod
Egg, Beef, and Kale Loaf with Avocado and Salsa
Meal 3 ()
Beef, Cauliflower with Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,755
Total Protein: 165
Total Fat: 85
Total Net Carb: 46
1 RM - Press
1 RM - Squat
1 RM - Dead Lift
Sleep was just OK last night. It was my day off and I wanted to sleep in but my body had other ideas and I was up early so I went for a light bike ride.. 30 mins Avg. HR of 118 - 122 bpm fasted. Got a pretty good kick in the ass last night from a good friend and it really put some things in perspective for me.. I wont get into on here, but Thanks! I needed that. Gotta stop getting in my own way and micro-managing. Just get in, get it done and good things will happen.. No such thing as a perfect situation and I have to learn to deal with that better and not let it stress me or derail my training and diet.
Press - 150#
Squat - 285# / F @ 300#
Dead Lift - 315#/ F @ 335 and then F @ 320.. it is what it is right now..just gotta keep moving forward and hopefully this number will increase over time.
I did a little research on some Pose Running and after a few drills decided to film it and see how it looks.. Not to bad from what I can see, but I have no clue what to look for. Here it is - Pose Tech Work
Meal 1 (7:15 - 7:25am)
6oz Chicken and Marinara Sauce
Meal 2 (11:30 - Noon) Post Wod
Egg, Beef, and Kale Loaf with Avocado and Salsa
Meal 3 ()
Beef, Cauliflower with Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,755
Total Protein: 165
Total Fat: 85
Total Net Carb: 46
June 19, 2011
Sunday Training and Diet Day 132
I am a Mental Midget!!
I used to have great control over my food cravings, to the point where I didn't have cravings at all. I've lost that somewhere along the road and today is the day I get back on track.
Another bad night of crappy foods and the effects of crappy foods = poor nights sleep (so no training today.) I know what I'm going to feel like the next day, I know I'm not going to sleep and therefore miss a workout. Yet I continue to do this to myself for some reason.. Its totally mental now. I feel like I have no self control.. I need to start making smaller goals for myself.. week to week goals instead of monthly goals or longer. So instead of saying "I want to be 10 - 15lbs lighter and 30lbs stronger on all lifts".. I will say, "I want to train hard this week and keep my food clean for 7 Days!" These small goals should make it easier for me to stay on track. Gonna eat a clean dinner and get some sleep. Wake up tomorrow, grab a light breakfast, get some video summaries done, throw back and Americano and then knock out the Crossfit Total.
Diet
Meal 1 (Noon - 12:30pm)
6oz Baked Chicken Breast with Lettuce, Cucumbers, Olive Oil and Apple Cider Vinegar
Meal 2 (5:15 - 6:00pm)
10oz Ground Beef, Onions and Broccoli with Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,349
Total Protein: 130
Total Fat: 62
Total Net Carb: 45
I used to have great control over my food cravings, to the point where I didn't have cravings at all. I've lost that somewhere along the road and today is the day I get back on track.
Another bad night of crappy foods and the effects of crappy foods = poor nights sleep (so no training today.) I know what I'm going to feel like the next day, I know I'm not going to sleep and therefore miss a workout. Yet I continue to do this to myself for some reason.. Its totally mental now. I feel like I have no self control.. I need to start making smaller goals for myself.. week to week goals instead of monthly goals or longer. So instead of saying "I want to be 10 - 15lbs lighter and 30lbs stronger on all lifts".. I will say, "I want to train hard this week and keep my food clean for 7 Days!" These small goals should make it easier for me to stay on track. Gonna eat a clean dinner and get some sleep. Wake up tomorrow, grab a light breakfast, get some video summaries done, throw back and Americano and then knock out the Crossfit Total.
Diet
Meal 1 (Noon - 12:30pm)
6oz Baked Chicken Breast with Lettuce, Cucumbers, Olive Oil and Apple Cider Vinegar
Meal 2 (5:15 - 6:00pm)
10oz Ground Beef, Onions and Broccoli with Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,349
Total Protein: 130
Total Fat: 62
Total Net Carb: 45
June 18, 2011
Saturday Training and Diet Day 131
-Rest Day-
Had a HORRIBLE nights sleep last night.. I have got to stop this late night snacking and get back on track.
Decided to take a rest day today.. Hips are smoked from running yesterday, but other than not sleeping last night I feel great. Wasn't Hungry at all in the AM so gonna throw in a little Intermittent Fast/Calorie Restriction to try and reset the meter from yesterdays "Over-feed".
Meal 1 (Noon-12:30pm)
Egg, Beef and Spinach Loaf with Avocado and Salsa
Meal 2 (pm)
Ground Beef, Onions, and 1 Bag of Broccoli with Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,438
Total Protein: 120
Total Fat: 70
Total Net Carb: 48
Had a HORRIBLE nights sleep last night.. I have got to stop this late night snacking and get back on track.
Decided to take a rest day today.. Hips are smoked from running yesterday, but other than not sleeping last night I feel great. Wasn't Hungry at all in the AM so gonna throw in a little Intermittent Fast/Calorie Restriction to try and reset the meter from yesterdays "Over-feed".
Meal 1 (Noon-12:30pm)
Egg, Beef and Spinach Loaf with Avocado and Salsa
Meal 2 (pm)
Ground Beef, Onions, and 1 Bag of Broccoli with Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,438
Total Protein: 120
Total Fat: 70
Total Net Carb: 48
June 17, 2011
Friday Training and Diet Day 130
-Run 5K for Time-
Previous 5K PR (and only time I ever ran a 5K) was way back in 11/09/09 - 27:05 This was my 30th WOD in my short and humble crossfit career. It sure is nice to have all this data backed up somewhere.. Cool to see where you were.. Today wasn't that much better unfortunatelly. Anthony hasn't really programmed a whole lotta running for me.. I had a knee issue that kept me away from running and jumping, and then we had some big weaknesses that needed to be addresssed and the running/metcon stuff just got put on the back burner. (which I LOVED by the way!) Its no secret, you hate what you're not good at and I HATE to run. So this morning it was all mental for me. I just wanted to finish the run and not make up an excuse and quit midway through it. Pretty out shape, couldn't run the entire time, I had to take short walking breaks and ended up with a time of ------ 25:45------- I'm just happy I finished and for a guy who literally hasn't run distance or short for that matter, this was a win for me. Tomorrow is going to be a fun day for me when I attempt my Crossfit Total for the first time in a long time.
Diet
Meal 1 Post Wod (7:50 - 8:15am)
Chicken with Butternut Squash (50gP/20gC)
Meal 2 (10:10 - 10:45am)
10oz Ground Beef, 1 Bag of Cauliflower, Onions, and Rao's Sauce
Meal 3 (pm)
Egg, Beef and Spinach Loaf with Avocado and Salsa
Late Night Snack
Celery Sticks and Dark Chocolate PB
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 3,748
Total Protein: 231
Total Fat: 228
Total Net Carb: 177
Previous 5K PR (and only time I ever ran a 5K) was way back in 11/09/09 - 27:05 This was my 30th WOD in my short and humble crossfit career. It sure is nice to have all this data backed up somewhere.. Cool to see where you were.. Today wasn't that much better unfortunatelly. Anthony hasn't really programmed a whole lotta running for me.. I had a knee issue that kept me away from running and jumping, and then we had some big weaknesses that needed to be addresssed and the running/metcon stuff just got put on the back burner. (which I LOVED by the way!) Its no secret, you hate what you're not good at and I HATE to run. So this morning it was all mental for me. I just wanted to finish the run and not make up an excuse and quit midway through it. Pretty out shape, couldn't run the entire time, I had to take short walking breaks and ended up with a time of ------ 25:45------- I'm just happy I finished and for a guy who literally hasn't run distance or short for that matter, this was a win for me. Tomorrow is going to be a fun day for me when I attempt my Crossfit Total for the first time in a long time.
Diet
Meal 1 Post Wod (7:50 - 8:15am)
Chicken with Butternut Squash (50gP/20gC)
Meal 2 (10:10 - 10:45am)
10oz Ground Beef, 1 Bag of Cauliflower, Onions, and Rao's Sauce
Meal 3 (pm)
Egg, Beef and Spinach Loaf with Avocado and Salsa
Late Night Snack
Celery Sticks and Dark Chocolate PB
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 3,748
Total Protein: 231
Total Fat: 228
Total Net Carb: 177
June 16, 2011
Thursday Training and Diet Day 129
-Rest Day-
Decided to take one more rest day today to give my ankle a little more time to recover.. I woke up this morning planning to run but it was so tight as soon as I stepped out of bed it felt like it was going to cramp up. I immediately rolled it out on a lax ball and will continue to ice on and off today, as well as roll out both calf muscles just to work upstream on the problem.. Not to hungry this morning so I will throw in a little Calorie Restriction Intermittent Fasting. US OPEN all day today!
Meal 1 (10:00am)
1 Can of Light Coconut Milk from Trader Joe's
Meal 2 (1:00 - 1:30pm)
Egg, Beef and Spinach Loaf with Avocado and Salsa
Meal 3 (5:45 - 6:15pm)
Ground Beef and Sauteed Onions with Steamed Kale
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,613
Total Protein: 113
Total Fat: 90
Total Net Carb: 50
Decided to take one more rest day today to give my ankle a little more time to recover.. I woke up this morning planning to run but it was so tight as soon as I stepped out of bed it felt like it was going to cramp up. I immediately rolled it out on a lax ball and will continue to ice on and off today, as well as roll out both calf muscles just to work upstream on the problem.. Not to hungry this morning so I will throw in a little Calorie Restriction Intermittent Fasting. US OPEN all day today!
Meal 1 (10:00am)
1 Can of Light Coconut Milk from Trader Joe's
Meal 2 (1:00 - 1:30pm)
Egg, Beef and Spinach Loaf with Avocado and Salsa
Meal 3 (5:45 - 6:15pm)
Ground Beef and Sauteed Onions with Steamed Kale
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,613
Total Protein: 113
Total Fat: 90
Total Net Carb: 50
June 15, 2011
Wednesday Training and Diet Day 128
-Rest Day-
Hit a little light cardio in the Morning fasted.. 30 mins on the bike in Z1. Legs felt great after the ice bath yesterday but my ankle is a little sore.. I think I tweaked it a bit on the double unders.. Hopefully this is a non issue! I've been doing all the mobility work I can think of on it and will be soaking it in ice water off and on all day today so I can give this 5K a real go tomorrow. Will most likely do this on a treadmill, I have no flat land around me and I want to get a good idea of what my time would be on a flat track. Plus running sucks without having to run uphill! But I will be adding in some light hill sprints on rest days or supplement work on wod days.
Had the day off yesterday so I took the opportunity to drive down to Wayne, NJ to go to Trader Joe's. Never been to one before and I gotta say I was very unimpressed with the selection. But I did find some Light Coconut Milk that did not have Guar Gum as one of its ingredients! So I purchased every can they had. Also got some frozen Wild Caught Fish. So all in all not a total waste of the day.
Diet
AM Creatine/BCAA Solution
Meal 1 (9:00 - 9:30am)
Egg, Beef and Spinach Load with Avocado and Salsa
Meal 2 (Noon)
Chicken with Salad, Cucumbers, Mushrooms, Olive Oil and Apple Cider Vinegar
Meal 3 (6:00 - 6:30pm)
Ground Beef, Bag of Broccoli/Cauliflower Blend, Onions and Salsa Verde
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,906
Total Protein: 162
Total Fat: 99
Total Net Carb: 49
Hit a little light cardio in the Morning fasted.. 30 mins on the bike in Z1. Legs felt great after the ice bath yesterday but my ankle is a little sore.. I think I tweaked it a bit on the double unders.. Hopefully this is a non issue! I've been doing all the mobility work I can think of on it and will be soaking it in ice water off and on all day today so I can give this 5K a real go tomorrow. Will most likely do this on a treadmill, I have no flat land around me and I want to get a good idea of what my time would be on a flat track. Plus running sucks without having to run uphill! But I will be adding in some light hill sprints on rest days or supplement work on wod days.
Had the day off yesterday so I took the opportunity to drive down to Wayne, NJ to go to Trader Joe's. Never been to one before and I gotta say I was very unimpressed with the selection. But I did find some Light Coconut Milk that did not have Guar Gum as one of its ingredients! So I purchased every can they had. Also got some frozen Wild Caught Fish. So all in all not a total waste of the day.
Diet
AM Creatine/BCAA Solution
Meal 1 (9:00 - 9:30am)
Egg, Beef and Spinach Load with Avocado and Salsa
Meal 2 (Noon)
Chicken with Salad, Cucumbers, Mushrooms, Olive Oil and Apple Cider Vinegar
Meal 3 (6:00 - 6:30pm)
Ground Beef, Bag of Broccoli/Cauliflower Blend, Onions and Salsa Verde
Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,906
Total Protein: 162
Total Fat: 99
Total Net Carb: 49
June 14, 2011
Tuesday Training and Diet Day 127
A1: Front squat @ 20X1; 6-4-2-4-6; rest 20 sec.
A2: Strict chin @20X1; 6-4-2-4-6; rest 3 min
B1: Back ext 25, rest 1 minute
B2: Anchored situp X 25; rest 1 minutes X 4
C: Dbl Unders- 20-30-40-50-40-30-20 unbroken sets
AM Fasted WOD with Americano + Creatine/BCAA Solution
Results
A1: 185x6/205x3/215x2/195x3/175x6
A2:Complete
B1:Complete
B2:Complete
C:2 misses got a lot of stares during this.. Hasn't anyone ever seen a jump rope before??
Ice Bath After Workout
Diet
Meal 1 Post Wod (9:45 - 10:00am)
Chicken with Butternut Squash (25gP/10gC)
Meal 2 (11:00 - 11:25am)
Egg, Turkey and Spinach Load with Avocado and Salsa
Meal 3 (4:45 - 5:30pm)
Ground Bison, Bag of Broccoli, Onions, and Rao's Sauce
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,524
Total Protein: 148
Total Fat: 60
Total Net Carb: 52
A2: Strict chin @20X1; 6-4-2-4-6; rest 3 min
B1: Back ext 25, rest 1 minute
B2: Anchored situp X 25; rest 1 minutes X 4
C: Dbl Unders- 20-30-40-50-40-30-20 unbroken sets
AM Fasted WOD with Americano + Creatine/BCAA Solution
Results
A1: 185x6/205x3/215x2/195x3/175x6
A2:Complete
B1:Complete
B2:Complete
C:2 misses got a lot of stares during this.. Hasn't anyone ever seen a jump rope before??
Ice Bath After Workout
Diet
Meal 1 Post Wod (9:45 - 10:00am)
Chicken with Butternut Squash (25gP/10gC)
Meal 2 (11:00 - 11:25am)
Egg, Turkey and Spinach Load with Avocado and Salsa
Meal 3 (4:45 - 5:30pm)
Ground Bison, Bag of Broccoli, Onions, and Rao's Sauce
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,524
Total Protein: 148
Total Fat: 60
Total Net Carb: 52
June 13, 2011
Monday Training and Diet Day 126
AM Run 30 mins in Z1
PM
A: DB Bench @ 1111; 12-15; Rest 2 min X 3
B: DB 1 arm bent over row @ 21X1; 8-10; rest 1 min b/t arms X 3
C: Dip @ 30X1; 3-5; rest 3 min X 3
D: Seated Row @ 31X1; 8-10; rest 2 min X 3
Results
Pre Run Americano and Creatine/BCAA solution
AM Fasted Run 30 mins. complete - focused on some Pose Tech.
PM WOD
A: 55/60/60 all x 12
B: 50 x 10/ 60 x 10/75 x 10
C: 25 x 5/ 30 x 4/ 35 x 4
D: 120/150/150 all x 10
Post WOD Creatine/BCAA solution
Diet
Meal 1 (9:25 - 9:50am) Post Run
Egg, Turkey and Spinach Loaf with Avocado and Salsa
Meal 2 (3:20 - 3:45pm) Post PM WOD
Chicken and Organic Butternut Squash (50gP/12gC)
Meal 3 (4:45 - 5:25pm)
8oz Bison with Sauteed Onions and Mushrooms in 2tbsp of Coconut Oil over a Bed of Lettuce with Cucumbers
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,702
Total Protein: 168
Total Fat: 83
Total Net Carb:41
PM
A: DB Bench @ 1111; 12-15; Rest 2 min X 3
B: DB 1 arm bent over row @ 21X1; 8-10; rest 1 min b/t arms X 3
C: Dip @ 30X1; 3-5; rest 3 min X 3
D: Seated Row @ 31X1; 8-10; rest 2 min X 3
Results
Pre Run Americano and Creatine/BCAA solution
AM Fasted Run 30 mins. complete - focused on some Pose Tech.
PM WOD
A: 55/60/60 all x 12
B: 50 x 10/ 60 x 10/75 x 10
C: 25 x 5/ 30 x 4/ 35 x 4
D: 120/150/150 all x 10
Post WOD Creatine/BCAA solution
Diet
Meal 1 (9:25 - 9:50am) Post Run
Egg, Turkey and Spinach Loaf with Avocado and Salsa
Meal 2 (3:20 - 3:45pm) Post PM WOD
Chicken and Organic Butternut Squash (50gP/12gC)
Meal 3 (4:45 - 5:25pm)
8oz Bison with Sauteed Onions and Mushrooms in 2tbsp of Coconut Oil over a Bed of Lettuce with Cucumbers
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,702
Total Protein: 168
Total Fat: 83
Total Net Carb:41
June 12, 2011
Sunday Training and Diet Day 125
A: Deadlift- 5-3-1 @ 70/80/90%; rest 3 min b/t sets.
B: DB hang squat clean- 8-6-4-6-8; rest 2 min b/t sets.
C: FLR accumulate 300 seconds in as few sets
Results
Fasted AM WOD with Coffee(small Dunkin Donuts)
A: 235/275/315
B: 45/55/60/55/45
C: 8 sets
Biggest challenge this morning was that the power was out in the hotel's gym.. I was able to do everything with no problems, just had to make sure I had the right dumbbells in hand for the HSCLs... Deadlifts felt great today! The bar speed is getting much faster on the heavier weights and I'm able to maintain perfect form. FLR were tough.. I have no clue why abs are such shit. I started cramping again in my lower right ab. Same place I cramp up every single time I do any ab exercise!! Any clue why Anthony? (and don't say I'm a being a baby:) Should I try to warm up and stretch that Psoas Muscle better?
Diet
Meal 1 Post Wod (7:30 - 7:45am)
6oz Chicken and Organic Pumpkin Puree (50gP/10gC)
Meal 2 (Noon - 12:40pm)
Egg, Turkey, and Spinach Loaf with Avocado and Salsa
Meal 3 (5:15 - 5:45pm)
8oz Bison with Sauteed Onions in 2tbsp of Coconut Oil over a Bed of Lettuce with Cucumbers and Mushrooms
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,702
Total Protein: 168
Total Fat: 83
Total Net Carb: 37
B: DB hang squat clean- 8-6-4-6-8; rest 2 min b/t sets.
C: FLR accumulate 300 seconds in as few sets
Results
Fasted AM WOD with Coffee(small Dunkin Donuts)
A: 235/275/315
B: 45/55/60/55/45
C: 8 sets
Biggest challenge this morning was that the power was out in the hotel's gym.. I was able to do everything with no problems, just had to make sure I had the right dumbbells in hand for the HSCLs... Deadlifts felt great today! The bar speed is getting much faster on the heavier weights and I'm able to maintain perfect form. FLR were tough.. I have no clue why abs are such shit. I started cramping again in my lower right ab. Same place I cramp up every single time I do any ab exercise!! Any clue why Anthony? (and don't say I'm a being a baby:) Should I try to warm up and stretch that Psoas Muscle better?
Diet
Meal 1 Post Wod (7:30 - 7:45am)
6oz Chicken and Organic Pumpkin Puree (50gP/10gC)
Meal 2 (Noon - 12:40pm)
Egg, Turkey, and Spinach Loaf with Avocado and Salsa
Meal 3 (5:15 - 5:45pm)
8oz Bison with Sauteed Onions in 2tbsp of Coconut Oil over a Bed of Lettuce with Cucumbers and Mushrooms
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,702
Total Protein: 168
Total Fat: 83
Total Net Carb: 37
June 11, 2011
Saturday Training and Diet Day 124
A: Db seated curl and press; 10-12; rest 2 minutes X 4.
B: DB walking lunges; 8-6-4/leg; rest 90 seconds
C: DB split squat @ 30X1; 10-12/leg; rest 1 min b/t legs X 3
D: Side bridge 30 sec/side, rest 10 sec/side, 3X/side
Reults:
AM Fasted WOD with Tall Americano, Creatine and BCAA's Pre WOD (7:00am)
A: 35 x 12/ 35 x 10/ 35 x 10
B: 50/65/80
C: 35 for all sets x 10
D: Complete
Post WOD Creatine and BCAA's
Got a great nights sleep.. My calf was still pretty tender and tight when I woke up this morning.. Spent a little extra time warming up my legs this morning, so it started feeling pretty good by the middle of the workout. All the weights felt good, but I really felt those Split Squats by the 3rd set my quads starting getting a tight pump. Loved the Curl to Press combo, I remember doing those but with 45s or 50s and 35 was hard.. Actually looking forward to more of these.
Diet
Meal 1 (9:00 - 9:30am)
Egg, Turkey, and Spinach Loaf with Avocado, Cucumbers and Mushrooms
Meal 2 (Noon - 12:30pm)
4.5oz Chicken with Spring Mix, Cucumbers, Mushrooms and Olive Oil/Vinegar
Meal 3 (6:15 - 7:00pm)
Ground Bison, Onions, 1 Bag of Broccoli, Rao's Arrabbiata Sauce
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,784
Total Protein: 166
Total Fat: 85
Total Net Carb: 50
B: DB walking lunges; 8-6-4/leg; rest 90 seconds
C: DB split squat @ 30X1; 10-12/leg; rest 1 min b/t legs X 3
D: Side bridge 30 sec/side, rest 10 sec/side, 3X/side
Reults:
AM Fasted WOD with Tall Americano, Creatine and BCAA's Pre WOD (7:00am)
A: 35 x 12/ 35 x 10/ 35 x 10
B: 50/65/80
C: 35 for all sets x 10
D: Complete
Post WOD Creatine and BCAA's
Got a great nights sleep.. My calf was still pretty tender and tight when I woke up this morning.. Spent a little extra time warming up my legs this morning, so it started feeling pretty good by the middle of the workout. All the weights felt good, but I really felt those Split Squats by the 3rd set my quads starting getting a tight pump. Loved the Curl to Press combo, I remember doing those but with 45s or 50s and 35 was hard.. Actually looking forward to more of these.
Diet
Meal 1 (9:00 - 9:30am)
Egg, Turkey, and Spinach Loaf with Avocado, Cucumbers and Mushrooms
Meal 2 (Noon - 12:30pm)
4.5oz Chicken with Spring Mix, Cucumbers, Mushrooms and Olive Oil/Vinegar
Meal 3 (6:15 - 7:00pm)
Ground Bison, Onions, 1 Bag of Broccoli, Rao's Arrabbiata Sauce
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,784
Total Protein: 166
Total Fat: 85
Total Net Carb: 50
June 10, 2011
Friday Training and Diet Day 123
Decided to take one more day to just rest and get my shit together.. I still don't feel great and have been dealing with a very bad left calf muscle. I think I strained it during the sprints I did a few workouts back and they both have been cramping up badly every night. And of course my night of drinking + 2 hours sleep + and junk food didn't help matters much, the next day I could barely walk. Today its still sore, been stretching it out every chance I get. Tomorrow I should be closer to 85 - 90% and ready to go with my workouts again.
Diet
Meal 1 (Noon - 12:30pm)
Egg, Turkey, and Spinach Loaf with Avocado, Cucumbers and Mushrooms
Meal 2 (5:45 - 6:30pm)
Ground Beef and Bison, Onions, 1 Bag of Broccoli, Chili Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,343
Total Protein: 125
Total Fat: 58
Total Net Carb: 43
Diet
Meal 1 (Noon - 12:30pm)
Egg, Turkey, and Spinach Loaf with Avocado, Cucumbers and Mushrooms
Meal 2 (5:45 - 6:30pm)
Ground Beef and Bison, Onions, 1 Bag of Broccoli, Chili Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,343
Total Protein: 125
Total Fat: 58
Total Net Carb: 43
June 9, 2011
Thursday Training and Diet Day 122
Taking another rest day today.. Didn't sleep great last night and I am not feeling that great today. Energy levels are low and I feel very worn out.. I must be getting old.. Can't hang like I used to. Of course 3 hours of sleep the night before didn't help matter much. Not to mention the all the Vodka :)
Meal 1 (9:20 - 10:00am)
Egg, Turkey, and Spinach Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
4oz Baked Chicken Salad with Cucumber and Mushrooms
Meal 3
8oz Ground Beef, Broccoli and Chili Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,493
Total Protein: 150
Total Fat: 72
Total Net Carb: 37
Meal 1 (9:20 - 10:00am)
Egg, Turkey, and Spinach Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
4oz Baked Chicken Salad with Cucumber and Mushrooms
Meal 3
8oz Ground Beef, Broccoli and Chili Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,493
Total Protein: 150
Total Fat: 72
Total Net Carb: 37
Wednesday Training and Diet Day 121
Hang Over Day
Ate some bad food today, but it was totally worth it. I had a great night in NYC with Jenna and I can't wait to go back. The Steak joint we went to was unreal.. Bacon Encrusted Steak and Chicken Liver Pate with Grilled Asparagus = out of this world!
Meal 1
Gluten Free French Toast Stix with Cinnamon and Syrup
Meal 2
Egg, Turkey, and Spinach Loaf with Marinara Sauce
Meal 3
6oz Ground Beef, Cauliflower and Marinara Sauce
Meal 4
Celery and Almond Butter
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 4,514
Total Protein: 155
Total Fat: 266
Total Net Carb: 290
Ate some bad food today, but it was totally worth it. I had a great night in NYC with Jenna and I can't wait to go back. The Steak joint we went to was unreal.. Bacon Encrusted Steak and Chicken Liver Pate with Grilled Asparagus = out of this world!
Meal 1
Gluten Free French Toast Stix with Cinnamon and Syrup
Meal 2
Egg, Turkey, and Spinach Loaf with Marinara Sauce
Meal 3
6oz Ground Beef, Cauliflower and Marinara Sauce
Meal 4
Celery and Almond Butter
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 4,514
Total Protein: 155
Total Fat: 266
Total Net Carb: 290
June 7, 2011
Tuesday Training and Diet Day 120
-Rest Day-
Big Night Tonight!! Very excited!! Heading down to New York City to visit my long lost friend Jenna! Can't wait to see a familiar face and spend some time with a great friend. We rarely get to see each other any more since I live in FL and she in NY, but we still talk all the time so I'm really excited to finally get to spend some time with her... Grab some good food, drinks, walk around New York City, whatever... Should be a great night and hopefully we get to do this more frequently this summer now that I'm just an hour away. And maybe she will quit being lazy and drive up to visit me :)
Meal 1 (7:15 - 7:45am)
Egg, Turkey, and Spinach Loaf with Avocado and Salsa
Meal 2 (Noon - 12:45pm)
Baked Chicken Salad with Cucumbers and Mushrooms with Dijon Mustard and Apple Cider Vinegar Dressing
GT No. 3 Kombucha Tea (3:00pm)
Meal 3 (New York City - BLT Prime around 7:30 - 8:30pm)
10oz Bacon Encrusted Steak with Asparagus
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,588
Total Protein: 155
Total Fat: 85
Total Net Carb: 25
Big Night Tonight!! Very excited!! Heading down to New York City to visit my long lost friend Jenna! Can't wait to see a familiar face and spend some time with a great friend. We rarely get to see each other any more since I live in FL and she in NY, but we still talk all the time so I'm really excited to finally get to spend some time with her... Grab some good food, drinks, walk around New York City, whatever... Should be a great night and hopefully we get to do this more frequently this summer now that I'm just an hour away. And maybe she will quit being lazy and drive up to visit me :)
Meal 1 (7:15 - 7:45am)
Egg, Turkey, and Spinach Loaf with Avocado and Salsa
Meal 2 (Noon - 12:45pm)
Baked Chicken Salad with Cucumbers and Mushrooms with Dijon Mustard and Apple Cider Vinegar Dressing
GT No. 3 Kombucha Tea (3:00pm)
Meal 3 (New York City - BLT Prime around 7:30 - 8:30pm)
10oz Bacon Encrusted Steak with Asparagus
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,588
Total Protein: 155
Total Fat: 85
Total Net Carb: 25
June 6, 2011
Monday Training and Diet Day 119
A: Bent over DB row @ 20X1; 12-15; rest 90 sec. X 4.
B: Strict Chins @ 30X0; AMRAP X 3.
C: Back Squat @ 30X0; 10-8-6-4; rest 3 minutes b/t sets
Results:
A: 55 x 15/ 65 x 10/ 60 x 12
B: 7/7/6
C: 135 x 10/ 185 x 8/ 225 x 6/ 245 x 4 (4th set had a little spot so I'll say 3 reps)
I also could have started the set of 10 at 185 and gone up from there. I'll know better next time.
Got a good story from the gym today.. This place only has one squat rack so on busy days, like this afternoon, you end up sharing the rack. So I'm about to start my warm up and another guy rolls up and asks to work in. So I go thru my normal warm up - bar for 8-10 reps x 2 or 3, then 95, 135 until I hit my working weight. This kid throws 185 on the bar for his first warm up set, squats down about 3 inches and back up, he repeats this small hip dip thruster for a set of 10 and rests. As I'm watching this I'm thinking to myself, "How am I going to get through this workout without explaining to this kid how to squat properly." So I figure I'll just bite my tongue, let him do his thing and I'll do mine. Well he brought the conversation to me. While we are resting he notices that I'm going all the way down in my squats and starts to tell me a story on how bad that is for knees. I then proceed to explain and show him the proper mechanics to a full depth squat and while I'm talking to this kid, a big power lifter strolls over, hearing the conversation, and helps me explain this to the kid. Earlier he was doing triples at 400#. He had a crazy story of how he broke his leg from improper form. So a couple minutes later with some heavy convincing, we got this kid to try a full depth squat in the heels not the toes. He was struggling with just the bar for sets of 10. He couldn't believe how big the difference was from his earlier form. So there ya go, just trying saving the world one swing and one squat at a time :)
Diet
BCAA and Creatine Solution
Meal 1 (7:30am)
3 Tbsp Coconut Oil with Cinnamon
Pre Wod BCAA's
Meal 3 (12:20 - 12:50pm)
Egg, Beef, and Spinach Loaf with Avocado and Salsa
Post Wod
BCAA and Creatine Solution
Meal 2 (4:20 - 4:30pm)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 4 (6:00 - 6:45pm)
Beef, Oriental Veggie Blend (Broccoli, Carrots, and Water chestnuts) and Herdez Chili de Arbol Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,185
Total Protein: 165
Total Fat: 123
Total Net Carb: 53
B: Strict Chins @ 30X0; AMRAP X 3.
C: Back Squat @ 30X0; 10-8-6-4; rest 3 minutes b/t sets
Results:
A: 55 x 15/ 65 x 10/ 60 x 12
B: 7/7/6
C: 135 x 10/ 185 x 8/ 225 x 6/ 245 x 4 (4th set had a little spot so I'll say 3 reps)
I also could have started the set of 10 at 185 and gone up from there. I'll know better next time.
Got a good story from the gym today.. This place only has one squat rack so on busy days, like this afternoon, you end up sharing the rack. So I'm about to start my warm up and another guy rolls up and asks to work in. So I go thru my normal warm up - bar for 8-10 reps x 2 or 3, then 95, 135 until I hit my working weight. This kid throws 185 on the bar for his first warm up set, squats down about 3 inches and back up, he repeats this small hip dip thruster for a set of 10 and rests. As I'm watching this I'm thinking to myself, "How am I going to get through this workout without explaining to this kid how to squat properly." So I figure I'll just bite my tongue, let him do his thing and I'll do mine. Well he brought the conversation to me. While we are resting he notices that I'm going all the way down in my squats and starts to tell me a story on how bad that is for knees. I then proceed to explain and show him the proper mechanics to a full depth squat and while I'm talking to this kid, a big power lifter strolls over, hearing the conversation, and helps me explain this to the kid. Earlier he was doing triples at 400#. He had a crazy story of how he broke his leg from improper form. So a couple minutes later with some heavy convincing, we got this kid to try a full depth squat in the heels not the toes. He was struggling with just the bar for sets of 10. He couldn't believe how big the difference was from his earlier form. So there ya go, just trying saving the world one swing and one squat at a time :)
Diet
BCAA and Creatine Solution
Meal 1 (7:30am)
3 Tbsp Coconut Oil with Cinnamon
Pre Wod BCAA's
Meal 3 (12:20 - 12:50pm)
Egg, Beef, and Spinach Loaf with Avocado and Salsa
Post Wod
BCAA and Creatine Solution
Meal 2 (4:20 - 4:30pm)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 4 (6:00 - 6:45pm)
Beef, Oriental Veggie Blend (Broccoli, Carrots, and Water chestnuts) and Herdez Chili de Arbol Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,185
Total Protein: 165
Total Fat: 123
Total Net Carb: 53
June 5, 2011
Sunday Training and Diet Day 118
A: Bench Press @ 20X1; 12-15; rest 3 minutes X 4.
B: Anchored Situps 25; rest 45 seconds X 4
- Run and increase speed so that you are at top speed at @ 10 seconds. Rest walk for 3 minutes X 6
Results:
A: 135 x 15/155 x 12/155 x 12/ 135 x 12
B: 3 sets.. I keep getting the worse cramps in my lower abdomen when I do these anchored high rep sit ups..
C: Complete
Diet
Been doing a bit more digging on Intermittent Fasting and its effect on the body. While it might be great for some and I'm not saying its not right for me.. I just don't think its the best thing for my schedule at this time. I tend to do much better with Breakfast, Lunch, PWOD Meal, and a Dinner.. I feel like I can control cortisol levels better this way and also try not to stress myself out with thoughts on when can eat my next meal, am I getting enough Protein, Carbs etc.. Its just starting to stress me out and make me even more neurotic about my food then I already am!
What do I already know about trying to get and stay lean vs. what stress can do to my body?
Cortisol Accumulation can cause fat storage in the midsection. Also, higher cortisol levels can actually decrease my Testosterone levels, or at least the ratio will be unfavorable, and that's the last thing I want..
So I could be doing more harm than good right now by fasting everyday for 17 hours. I will start to add in some fat in the AM for the satiating response I get from Fat and keep the protein fast going until meal 1 around noon. This will keep autophagy ( is a catabolic process involving the degradation of a cell's own components through the lysosomal machinery. It is a tightly-regulated process that plays a normal part in cell growth, development, and homeostasis, helping to maintain a balance between the synthesis, degradation, and subsequent recycling of cellular products. It is a major mechanism by which a starving cell reallocates nutrients from unnecessary processes to more-essential processes.) turned on so I can still take advantage of the fasting mechanisms that are at work, but also make sure I'm not starving or stressing my body so much with a full 17 hour no food fast that my body starts to actually eat away at protein and muscle instead of just burning away my body fat. For me its all about controlling cortisol levels to get back to my desired level of leanness and fasting puts some serious stress on my body and my mind. My body doesn't know when its going to get its next meal and sometimes I'll end up overeating just because I'm so stressed or nervous. So I should be more productive during the course of the day now that I wont have to think about when I'm going to eat my next meal and how much protein am I getting in today etc... This should eliminate the situation I had yesterday, where I had to scarf down two meals at one sitting and couldn't properly digest because I didn't have a lot of time between lessons. I was trying to stuff as much food in belly as I could in very short amount of time. No conducive for proper digestion and absorption.
So that's my rant for today and my "flavor of the week" diet change. I'm sorry Anthony, I'm probably driving you nuts with all this tinkering but I'm just trying to find something that works for me and my schedule and is also beneficial to my health and training. I'm also going to increase calories slightly on training days.. not much, just up to 2,000+ cals compared to non training days which will be around 1500+ Sounds good in theory, lets see how it pans out in practice! I will probably end up throwing in some fasts but it wont be everyday and will be "INTERMITTENT."
--Anthony any thoughts, concerns or comments? Does this all make sense?
Diet
AM with BCAA/Creatine Solution
Meal 1 (7:45am)
I can of Organic Lite Coconut Milk
Meal 2 (Noon - 12:30pm)
Egg, Beef, and Spinach Loaf with Avocado and Salsa
Post Wod BCAA and Creatine Solution
+
Meal 3 (3:45 - 4:00pm)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 4 (6:10 - 6:50pm)
Beef, Broccoli and Cauliflower Blend, Onions and Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,948
Total Protein: 153
Total Fat: 105
Total Net Carb: 55
B: Anchored Situps 25; rest 45 seconds X 4
- Run and increase speed so that you are at top speed at @ 10 seconds. Rest walk for 3 minutes X 6
Results:
A: 135 x 15/155 x 12/155 x 12/ 135 x 12
B: 3 sets.. I keep getting the worse cramps in my lower abdomen when I do these anchored high rep sit ups..
C: Complete
Diet
Been doing a bit more digging on Intermittent Fasting and its effect on the body. While it might be great for some and I'm not saying its not right for me.. I just don't think its the best thing for my schedule at this time. I tend to do much better with Breakfast, Lunch, PWOD Meal, and a Dinner.. I feel like I can control cortisol levels better this way and also try not to stress myself out with thoughts on when can eat my next meal, am I getting enough Protein, Carbs etc.. Its just starting to stress me out and make me even more neurotic about my food then I already am!
What do I already know about trying to get and stay lean vs. what stress can do to my body?
Cortisol Accumulation can cause fat storage in the midsection. Also, higher cortisol levels can actually decrease my Testosterone levels, or at least the ratio will be unfavorable, and that's the last thing I want..
So I could be doing more harm than good right now by fasting everyday for 17 hours. I will start to add in some fat in the AM for the satiating response I get from Fat and keep the protein fast going until meal 1 around noon. This will keep autophagy ( is a catabolic process involving the degradation of a cell's own components through the lysosomal machinery. It is a tightly-regulated process that plays a normal part in cell growth, development, and homeostasis, helping to maintain a balance between the synthesis, degradation, and subsequent recycling of cellular products. It is a major mechanism by which a starving cell reallocates nutrients from unnecessary processes to more-essential processes.) turned on so I can still take advantage of the fasting mechanisms that are at work, but also make sure I'm not starving or stressing my body so much with a full 17 hour no food fast that my body starts to actually eat away at protein and muscle instead of just burning away my body fat. For me its all about controlling cortisol levels to get back to my desired level of leanness and fasting puts some serious stress on my body and my mind. My body doesn't know when its going to get its next meal and sometimes I'll end up overeating just because I'm so stressed or nervous. So I should be more productive during the course of the day now that I wont have to think about when I'm going to eat my next meal and how much protein am I getting in today etc... This should eliminate the situation I had yesterday, where I had to scarf down two meals at one sitting and couldn't properly digest because I didn't have a lot of time between lessons. I was trying to stuff as much food in belly as I could in very short amount of time. No conducive for proper digestion and absorption.
So that's my rant for today and my "flavor of the week" diet change. I'm sorry Anthony, I'm probably driving you nuts with all this tinkering but I'm just trying to find something that works for me and my schedule and is also beneficial to my health and training. I'm also going to increase calories slightly on training days.. not much, just up to 2,000+ cals compared to non training days which will be around 1500+ Sounds good in theory, lets see how it pans out in practice! I will probably end up throwing in some fasts but it wont be everyday and will be "INTERMITTENT."
--Anthony any thoughts, concerns or comments? Does this all make sense?
Diet
AM with BCAA/Creatine Solution
Meal 1 (7:45am)
I can of Organic Lite Coconut Milk
Meal 2 (Noon - 12:30pm)
Egg, Beef, and Spinach Loaf with Avocado and Salsa
Post Wod BCAA and Creatine Solution
+
Meal 3 (3:45 - 4:00pm)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 4 (6:10 - 6:50pm)
Beef, Broccoli and Cauliflower Blend, Onions and Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,948
Total Protein: 153
Total Fat: 105
Total Net Carb: 55
June 4, 2011
Saturday Training and Diet Day 117
-Rest Day-
17 hour fast
Meal 1 (Noon - 1:00pm) had a scheduling mix up at work so I had to eat both meals back to back
4Egg, 4oz Beef, and Spinach Loaf with Salsa
+
5.5oz Chicken, Lettuce, Cucumber, Mushrooms and Dijon Mustard + Apple Cider Vinegar
Meal 3 (6:15 - 7:00pm)
8oz Beef, Broccoli and Cauliflower Blend, Onions and Rao's Tomato Sauce
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,563
Total Protein: 156
Total Fat: 65
Total Net Carb: 47
17 hour fast
Meal 1 (Noon - 1:00pm) had a scheduling mix up at work so I had to eat both meals back to back
4Egg, 4oz Beef, and Spinach Loaf with Salsa
+
5.5oz Chicken, Lettuce, Cucumber, Mushrooms and Dijon Mustard + Apple Cider Vinegar
Meal 3 (6:15 - 7:00pm)
8oz Beef, Broccoli and Cauliflower Blend, Onions and Rao's Tomato Sauce
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,563
Total Protein: 156
Total Fat: 65
Total Net Carb: 47
June 3, 2011
Friday Training and Diet Day 116
A: Reverse Lunge to Single Leg DL @ 20X1; 4-6; rest 1 minute b/t legs X 4
B1: Push Press - 3, 3, 2, 2, 1; rest 20 seconds.
B2: Sup Chin Up- 3, 3, 2, 2, 1; rest 2:30
C: Back Ext. 25 rest 1 minute X 4
Results
A: 45/55/65/70 all for 6 reps/leg
B1: 155/155/185/195/205Fx2/200
B2: 45/55/65/65/75 x 2
C: All Explosive and Unbroken
Didn't quite have the explosiveness in my legs to put up some weight on the push press.. I also feel a little awkward dipping and driving to push press or jerk, cleaning, or snatching with medal plates, anything overhead actually is bit scary at the moment. Always fear a miss will get me kicked out. The heavy single leg stuff and the front squatting from yesterday took a lot out of my legs, even after sleeping in BCS pants, I was still pretty sore. But the single leg stuff felt great early and the Chin ups and Back Ext felt explosive.. Good range of motion on the chins with a slight pause in the bottom ,totally off tension.
Diet
16 Hour Fast
Pre and Post Wod - 5g BCAA's and 5g Creatine Solution
Meal 1 Post Wod (11:30am - 11:45am)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 2 (12:30pm - 1:00pm)
4 Egg, Beef, and Spinach Loaf, with Avocado, Salsa, Cucumbers on a bed of Lettuce
Meal 3 (6:45pm - 7:30pm)
8oz GF Beef, Onions and Broccoli with Chili Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,806
Total Protein: 166
Total Fat: 81
Total Net Carbs: 60
B1: Push Press - 3, 3, 2, 2, 1; rest 20 seconds.
B2: Sup Chin Up- 3, 3, 2, 2, 1; rest 2:30
C: Back Ext. 25 rest 1 minute X 4
Results
A: 45/55/65/70 all for 6 reps/leg
B1: 155/155/185/195/205Fx2/200
B2: 45/55/65/65/75 x 2
C: All Explosive and Unbroken
Didn't quite have the explosiveness in my legs to put up some weight on the push press.. I also feel a little awkward dipping and driving to push press or jerk, cleaning, or snatching with medal plates, anything overhead actually is bit scary at the moment. Always fear a miss will get me kicked out. The heavy single leg stuff and the front squatting from yesterday took a lot out of my legs, even after sleeping in BCS pants, I was still pretty sore. But the single leg stuff felt great early and the Chin ups and Back Ext felt explosive.. Good range of motion on the chins with a slight pause in the bottom ,totally off tension.
Diet
16 Hour Fast
Pre and Post Wod - 5g BCAA's and 5g Creatine Solution
Meal 1 Post Wod (11:30am - 11:45am)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 2 (12:30pm - 1:00pm)
4 Egg, Beef, and Spinach Loaf, with Avocado, Salsa, Cucumbers on a bed of Lettuce
Meal 3 (6:45pm - 7:30pm)
8oz GF Beef, Onions and Broccoli with Chili Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,806
Total Protein: 166
Total Fat: 81
Total Net Carbs: 60
June 2, 2011
Thursday Training and Diet Day 115
I had a bit of a compliance issue last night with some Ice Cream.. I need to totally get rid of the cheat meal. For me, it can be very tough the next day or two to get back or stay on track.. So starting today I will be doing my version of a Whole 30 Challenge. Basically just the way I've been eating all winter:) I need to be more accountable and not give in to the cravings. Its like after dinner or when I'm bored, my brain starts going nuts.. I start making excuses on why I can go get a pint of ice cream and almond butter and crush it because Jeff Magner or some other elite, lean athlete does it from time to time.. Well I'm not them.. and I need to be careful and watch my food intake. So no cheating for 30 days. Got some great programming from Anthony and I'm ready to get lean and mean again! Wish me luck!!
A: Altn'g Rev. Lunge w. Fr. Squat Grip @ 201X1; 10-14/leg; rest 2 min. X 3
B: Front Squat @ 11X1; 8-10; rest 2 min X 3
C: Strict Chins- no tempo- AMRAP; rest 3 min. X 3.
D: GHD Sit Ups - 12-15 keeping fast; rest 45 sec. x 3.
Results
A: 95# x 12/ 115 x 10 x 2 sets
B: 135 x 10/155 x 10/165 x 8
C: 12/9/8
D: 15/12/12 All fast touch n go
Diet
Meal 1 Post Wod ( 12:00pm - 12:45 pm)
Egg, Beef, and Spinach Load with Avocado, Salsa and cucumbers on a bed of Lettuce
GT's Kombucha
Meal 2 (5:45 - 6:15PM)
10oz Grass Fed Beef, Onions, Broccoli, Coconut Oil and Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,696
Total Protein: 122
Total Fat: 100
Total Net Carb: 49
A: Altn'g Rev. Lunge w. Fr. Squat Grip @ 201X1; 10-14/leg; rest 2 min. X 3
B: Front Squat @ 11X1; 8-10; rest 2 min X 3
C: Strict Chins- no tempo- AMRAP; rest 3 min. X 3.
D: GHD Sit Ups - 12-15 keeping fast; rest 45 sec. x 3.
Results
A: 95# x 12/ 115 x 10 x 2 sets
B: 135 x 10/155 x 10/165 x 8
C: 12/9/8
D: 15/12/12 All fast touch n go
Diet
Meal 1 Post Wod ( 12:00pm - 12:45 pm)
Egg, Beef, and Spinach Load with Avocado, Salsa and cucumbers on a bed of Lettuce
GT's Kombucha
Meal 2 (5:45 - 6:15PM)
10oz Grass Fed Beef, Onions, Broccoli, Coconut Oil and Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,696
Total Protein: 122
Total Fat: 100
Total Net Carb: 49
June 1, 2011
Wednesday Training and Diet Day 114
-Rest Day-
My Caffeine Fast is over!!! Decided to start off with some Decaf Expresso.. Same great taste with less caffeine.. Thanks to that handy post on http://www.crossfitredline.com/ about caffeine intake and its effect on athletic performance, I figure at my current body weight I can take in around 225+mg of caffeine a day. This is the lowest end which is where I want to stay. The Grande Decaf Americano has around 30mg of Caffeine, where the Reg. Grande Americano has around 225mg.. I wanna stay on the low side of things and ramp back up to Reg. Americano slowly. I really just love the taste of it. I don't need it to wake up or function or anything like that. So it''s nice in the sense that I'm not depending on it to survive and that's how I want to keep it!
Double Under Make-Up from Yesterday:
Unbroken 50-40-30-20-10
Missed twice once on the 30s and once on the 20s, mental mistake, not fatigue
Diet
Meal 1 (11:10AM - 11:45AM)
Egg, Beef, and Spinach Loaf with Avocado, Salsa, Mushrooms on a bed of Lettuce
Meal 2 (5:45 - 6:15PM)
14oz Bison, Onions, Asparagus, Coconut Oil and Chile Pasilla de Oaxaca Salsa
Meal 3 (7:00PM)
Celery and Artisana Cacao Bliss (raw chocolate coconut butter)
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,773
Total Protein: 165
Total Fat: 184
Total Net Carb: 84
My Caffeine Fast is over!!! Decided to start off with some Decaf Expresso.. Same great taste with less caffeine.. Thanks to that handy post on http://www.crossfitredline.com/ about caffeine intake and its effect on athletic performance, I figure at my current body weight I can take in around 225+mg of caffeine a day. This is the lowest end which is where I want to stay. The Grande Decaf Americano has around 30mg of Caffeine, where the Reg. Grande Americano has around 225mg.. I wanna stay on the low side of things and ramp back up to Reg. Americano slowly. I really just love the taste of it. I don't need it to wake up or function or anything like that. So it''s nice in the sense that I'm not depending on it to survive and that's how I want to keep it!
Double Under Make-Up from Yesterday:
Unbroken 50-40-30-20-10
Missed twice once on the 30s and once on the 20s, mental mistake, not fatigue
Diet
Meal 1 (11:10AM - 11:45AM)
Egg, Beef, and Spinach Loaf with Avocado, Salsa, Mushrooms on a bed of Lettuce
Meal 2 (5:45 - 6:15PM)
14oz Bison, Onions, Asparagus, Coconut Oil and Chile Pasilla de Oaxaca Salsa
Meal 3 (7:00PM)
Celery and Artisana Cacao Bliss (raw chocolate coconut butter)
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,773
Total Protein: 165
Total Fat: 184
Total Net Carb: 84
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