Wednesday Training and Paleo Challenge Day 17

A: Wtd Chin w/ 10% BW, AMRAP (-1). Drop Weight then AMRAP Strict, rest 2:30 x 3
B: Single Arm DB Row @ 32X2, 8-10; rest 1 minute b/t arms x 4
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Row as Many Meters as Possible in 10 Minutes w/ 45# bumper under back of rower.

Meal 1 - 17 Hour Fast - Noon - Ribeye and Guacamole

Meal 2 PWO - 6:30 - 6oz Chicken

Meal 3 - Sushi Thai 7:30 - Sashimi Mori - 18 pieces and seaweed salad + 6 Tsp of Coconut Oil straight from the jar when I got home.

Today's meal schedule was a little off and I was way behind on calories. So when we came home for dinner I quickly ate 300 cals worth of delicious coconut oil sprinkled with cinnamon. That got me somewhere around 18 or 1900 cals for the day. Really enjoying this IF in the morning.. I have more time to get some work done before my Golf Schools arrive and I also noticed that I am way more clear mentally. I speak more clearly and I have better focus for my students. The only hard part is with my training being moved to around 5:30pm, I need to find a way to fit in food before my workouts but still give me a 2 or 3 hour window to digest before my workout. That was the problem I had yesterday, only time for one meal at noon and then nothing until 6:30pm and then I needed to feed big. May start playing with some liquid whey protein.. I didn't want to use it while on the paleo challenge, but I might not have a choice if I want to get in the calories. I'll play with this for the next week or two until I find a routine that flows with my work schedule and personal life.

Tuesday Training and Food Log

A: Push Press @ 32X2; 5-7; rest 3 min x 4
B: 7 Min Row - As Many Meters As Possible

Last night started our Gym's Paleo Challenge.. We took Skinfolds and Measurements from selected areas of the body, Weighed In, I have added Blood Work into my pre paleo challenge and took Before Photos. From here on out I will be as strict as humanly possible. That included no alcohol, added sugar or sugar substitutes, of course no grain legumes or dairy and that included whey protein. For the next 30+ Days I will be eating nothing but Clean, Organic Whole Foods. I will also be including a detailed list of every meal I eat over the next month. I may even throw in a pic and recipe of some special meals.

Today's Food Log
Meal 1 (post wod) 12:00pm - 8oz Pastured Chicken Breast with Roasted Cauliflower (1 head) in Coconut Oil.

Meal 2 4:00pm - 4oz Pastured Chicken with a large amount of Mixed Spring Greens with Olive Oil and Apple Cider Vinegar.

Meal 3 7:00pm - 8oz Grassfed Ribeye Grilled with Asparagus Roasted in Ghee and Homemade Guacamole

Friday Training

A: BW Strict Chins - Various Grips; AMRAP x 3 rest 3 Min.
B: Single Arm DB Row @ 42X2; 8-10/arm, rest 1 min b/t arms x 4
C: Side Bridge from ext arm hand on ground, :30/side rest :10/side x 3
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7 Minutes Max Meters Row w/ 45# Plate under back end of Rower

A: 15 Sup/10 Pro/8 Close Grip Sup
B: 70/80x3 x 8
C: Complete - This Felt Much Easier Than Doing Them On My Forearms!!
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I only rowed for about 2 or 3 minutes.. starting getting really nasty cramps in my quads.. my legs are very sore from squatting yesterday. I can always tell if I've squatted with proper High Bar form because my quads and VMO are always sore. I'll try this again when I'm more recovered!

Wednesday's Training

A: Body Weight Strict Chins - Wider Pro Grip @ 30X0; AMRAP(-1); rest 3 min x 4
B: Single Arm DB Row @ 42X2; 6-8/arm; rest 1 min b/t arms x 4
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Powell Raises & DB Ext Rot x 2 sets each
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10 Min Comfortable Pace Row - work tech & breathing

A: 12/9/8/8
B: 80# x 6 all sets
Powell and Ext Rot - 15# x 8/arm x 2
Row - Complete