5-27-13
A. Push Press 3,2,1: Rest 3 min
1 x 3 @ 185lbs, 1 x 3 @ 195lbs, 1 x 3 @ 205lbs, 1 x 2 @ 215lbs, 1 x 1 @ 225lbs - These felt okay but not great. I had a knot under my left scap that was annoying me. I was wanting to work up to 230 or 235 but I just wasn't feeling it. I need more work here for sure.
B. Push Jerk x 2, Split Jerk x 2; Rest 2 min x 6 complexes
3 @ 205lbs, 2 @ 215lbs, 1 @ 225lbs ( I missed the last jerk at 225 but picked it right back up off the blocks and got it) The jerks felt good I feel that I could use some work on the Split I don't feel like I drop quick enough
C. Speed Bench Press with Bands; 3 Reps x 12 sets; Rest 45 sec. 45% of 1 RM (125lbs with blue bands)
This felt good quick and pretty light. 135lbs was 45% of my 1 RM. I didn't have any chains but I am going to Pick some up this week. I have never really used them any suggestions would be helpful.
+
Airdyne Sprints - 15 sec. @ 100%; Rest 2:15 x 5
1 - 19cal 23 w roll over
2 - 17cal 20 w roll over
3 - 16cal 20 w roll over
4 - 16cal 18 w roll over
5 - 17cal 19 w roll over
5-28-13
500m row @ Best 2K pace + 2sec; Rest 2 min x 4
1:40.2; 1:39.0; 1:38.8; 1:38.0 - I really didn't have a 2K time trial to base this off so I was just going at about 85 to 90% for 500m. I was never gassed and they all felt good.
+
60 min. Triple Under and Hand Stand Hold practice, and gymnastic play
This was fun. My training partner Gabrielle and I had several competitions with each other Triple Unders sucked I think that I only got 3 legitimate ones the whole time. Double unders give me a hard enough time.
5-29-13
A.M.
A. Weighted Pull-ups @ 31x1 2-3 x 4; Rest 2 min
2 x 3 @ 35lbs; 2 x 3 @ 40lbs; 2 x 3 @ 45lbs; 1 x 3 @ 50lbs; 1 x 2 @ 55lbs; 2 x 2 @ 60lbs - These felt pretty good
B. 3 Unbroken Muscle Ups EMOM for 8 min
C. 3 Rounds for Time
15 unbroken C2B pull-ups
50 unbroken Double Unders
20:44 - I'm embarrassed to even write this score. I could not string together the DUs. I ended up doing 2 sets of 25 per round. I was so pissed. I got a bad shin splint on my left leg and the same arch cramped up, and my left hand was just re-tarted and couldn't keep a rhythm. This was horrible I need help. C2B felt good though.
P.M.
A. Clean Pulls 3,3,2,2 ; Reat 3 Min
2 x 3 @ 135lbs, 2 x 3 @ 225lbs, 1 x 3 @ 245lbs, 1 x 3 @ 265lbs, 2 x 3 @ 285lbs, 1 x 2 @ 295lbs,
1 x 2 @ 305lbs - The pull off the ground and shrug felt good, they kept getting a bit slower as the weight went up but form never broke down
B. Heavy Tire Flips; 5 AFAP x 5; Rest 2 min between sets
0:37; 0:40; 0:37; 0:44; 0:46 - The tire was just a few inches shorter than I am, the bigges one that we have. This was fun.
C. AMRAP Unbroken 88lb KBS x 4; Rest 90 sec.
30, 22, 20, 14 - Grip was the limiting factor here. Hip drive and core stability weren't the big issue. On the last set a blister on my right pinky finger popped. Still these aren't the numbers that I wanted on the last 3 sets.
Wednesday, May 29, 2013
Saturday, May 25, 2013
5-24-13
5-24-13
A.M.
A. Press Clusters 3. 3. 3. 3 x 5 ; Rest 30 sec / 3 min
1@ 115lbs; 1@125lbs; 1@ 135lbs; 1@ 145lbs; 1@ 155lbs - these felt pretty good 155 was the only set that got tough, the last 3 were a real struggle - I knew that I was arching my back
B1. Incline Bench Press 12 - 15 x 4; Rest 30sec.
1 x 15 @ 135lbs; 1 x 15 @ 145lbs; 1 x 15 @ 155lbs; 1 x 12 @ 165lbs
B2. Weighted pull-ups 6 - 8 x 4; Rest 3 min.
4 x 8 @ 26lbs - weighted pull-ups have always been a weakness I wanted to stop at 6 on the last 2 but I struggled through
C1. Bent Over Barbell Rows 8 - 10 x 3; Rest 1 min
3 x 10 @ 145lbs - I haven't tone a tone of these so I went with a weight that was moderate and I knew that I could get quality reps
C2. Ring Dips 12 - 15; Rest 1 min
3 x 15 - last 3 to 5 on the 2nd and 3rd set got tough
P.M.
Prowler Sprints - 50m @ 100%; Rest 2:30 x 4; Rest 6 min x 2
0:15; 0:16; 0:17; 0:17 REST 6 MIN 0:15; 0:15; 0:17; 0:15
I did these sprints on the street behind the gym. 25m down a slight grade turn around and 25m back up. I had to use a Rogue dog sled, the sled weighs 103lbs and I had a 55lb plate on it. I wash't totally sure if this is what was recommended but it felt good to sprint with.
5-25-13
A.M.
A. Rear Foot Elevated DB Split Squat @ 3030, 6-8 x 4; Rest 1 min between legs - 4 sets per leg
8 per leg @ 53lbs - I used KBs and went a little lighter so that I could control my reps better. It was still taxing at this weight. On the way up I had to fight to keep my knee from wanting to come in.
B. Squat Snatch - 3 EMOM for 12 min @ 60% of 1 RM; 135lbs
This felt good - light and fast. I did singles on even min and TnG on odd. I had no failed reps.
C. TnG Dead Lifts; 3 EMOM for 10 min @ 315lbs
This got tough a little over half way through. All were TnG but breathing was getting tough on the last half of the sets - I would hold it at the top to take a few breaths. If this was a 12 to 15 min EMOM I don't know if I would have made it - or it wouldn't have been pretty. My back started to round a bit on the 4th and 5th rep of the last 2 sets, but no pain after.
P.M.
30 min Airdyne @ Z1
I dont have an avg watt or total Cal for this, the AD screen shut off right at the end and I just watched the clock on the wall to finish. This felt great I got to listen to a podcast and just zone out.
A.M.
A. Press Clusters 3. 3. 3. 3 x 5 ; Rest 30 sec / 3 min
1@ 115lbs; 1@125lbs; 1@ 135lbs; 1@ 145lbs; 1@ 155lbs - these felt pretty good 155 was the only set that got tough, the last 3 were a real struggle - I knew that I was arching my back
B1. Incline Bench Press 12 - 15 x 4; Rest 30sec.
1 x 15 @ 135lbs; 1 x 15 @ 145lbs; 1 x 15 @ 155lbs; 1 x 12 @ 165lbs
B2. Weighted pull-ups 6 - 8 x 4; Rest 3 min.
4 x 8 @ 26lbs - weighted pull-ups have always been a weakness I wanted to stop at 6 on the last 2 but I struggled through
C1. Bent Over Barbell Rows 8 - 10 x 3; Rest 1 min
3 x 10 @ 145lbs - I haven't tone a tone of these so I went with a weight that was moderate and I knew that I could get quality reps
C2. Ring Dips 12 - 15; Rest 1 min
3 x 15 - last 3 to 5 on the 2nd and 3rd set got tough
P.M.
Prowler Sprints - 50m @ 100%; Rest 2:30 x 4; Rest 6 min x 2
0:15; 0:16; 0:17; 0:17 REST 6 MIN 0:15; 0:15; 0:17; 0:15
I did these sprints on the street behind the gym. 25m down a slight grade turn around and 25m back up. I had to use a Rogue dog sled, the sled weighs 103lbs and I had a 55lb plate on it. I wash't totally sure if this is what was recommended but it felt good to sprint with.
5-25-13
A.M.
A. Rear Foot Elevated DB Split Squat @ 3030, 6-8 x 4; Rest 1 min between legs - 4 sets per leg
8 per leg @ 53lbs - I used KBs and went a little lighter so that I could control my reps better. It was still taxing at this weight. On the way up I had to fight to keep my knee from wanting to come in.
B. Squat Snatch - 3 EMOM for 12 min @ 60% of 1 RM; 135lbs
This felt good - light and fast. I did singles on even min and TnG on odd. I had no failed reps.
C. TnG Dead Lifts; 3 EMOM for 10 min @ 315lbs
This got tough a little over half way through. All were TnG but breathing was getting tough on the last half of the sets - I would hold it at the top to take a few breaths. If this was a 12 to 15 min EMOM I don't know if I would have made it - or it wouldn't have been pretty. My back started to round a bit on the 4th and 5th rep of the last 2 sets, but no pain after.
P.M.
30 min Airdyne @ Z1
I dont have an avg watt or total Cal for this, the AD screen shut off right at the end and I just watched the clock on the wall to finish. This felt great I got to listen to a podcast and just zone out.
Friday, May 24, 2013
5-20-13
5-20-13
Sleep - Went to sleep at 1:00 and slept until 9:00am. I slept great - this was the first day that I was completely off the schedule for all the morning classes. Now that we are getting our coaches together my schedule will be much more conducive to training and enjoying time away from the gym.
Nutrition -
10:00 - greek yogurt, almonds and raisins
11:20 - chicken drum stick, greek yogurt, almonds and raisins, low fat frozen yogurt, protein
3:00 - greek yogurt, almond butter, protein
4:00 - chicken Brest, 2 cups mixed baked veggies
7:15 - chicken Brest
9:00 - 2 servings greek yogurt, almonds and raisins
10:00 - low fat frozen yogurt, protein
5 sets @ 60% - 70% - 80% - 90% - 100% ; rest 4 min between sets
intended to show how I perceive differences in intensity @ mixed work
10 Squat Cleans @ 135lbs
15 Burpee
400m Run
60% 70% 80% 90% 100%
10 Squat cleans 0:51 0:42 0:38 0:34 0:30
15 Burpee 1:27 1:31 1:24 1:07 1:09
400m Run 3:21 3:07 3:03 2:45 2:44
The cleans felt good through out the workout, started out with all singles and ended up with all TnG on the last set. The burpee and run got harder each round. I'm not sure if the last round was truly 100% because after 4 min rest I could have gone again. I know that I have alot more to learn here.
5-21-13
Sleep - Went to bed at 10:30 and slept until 4:30am. I had a good night sleep, woke up feeling rested.
Nutrition -
5:00 - greek yogurt, almonds and raisins
6:45 - 16oz water, go greens and BCAA
7:00 - greek yogurt, protein
9:00 - 16oz BCAA
11:30 - 2 cups 2% milk, 1 protein
12:15 - 2 cups mixed baked veggies
12:45 - greek yogurt, protein, almond butter
2:30 - greek yogurt, protein, almond butter
5:40 - greek yogurt, protein, almond butter
7:00 - hamburger patty
10:00 - 2 servings low fat frozen yogurt, almond butter, protein
1000m row @ 100% ; rest 15 min x 3
3:07.2 damper set at 9.5
3:17.1 damper set at 8
3:20.4 damper set at 8
This was probably the worst feeling test yet. I was wrecked for the first 12 min or so of each rest, and who knows how long after the last row. I didn't pace and tried to go there. I'm fairly happy with this test.
5-22-13
Sleep - Went to sleep at 12:00 and woke up at 4:30am. I slept well - there was a very light thunderstorm and rain all night. I woke up feeling rested and ready to go.
Nutrition -
5:00 - 4 eggs scrambled
6:45 - 16oz water go greens and BCAA
7:15 - 2 Kind bars
10:00 - 2 cups 2% milk, 1 protein
10:30 - Amy's Favorite lentil and vegetable soup
11:45 - quest bar, 1 cup 2% milk
1:20 - Steve's Paleo kit
3:00 - greek yogurt, protein
4:00 - quest bar, 1 cup 2% milk
6:30 - quest bar
7:00 - greek yogurt, protein, almond butter
9:00 - 2 eggs scrambled
9:30 - 2 servings low fat frozen yogurt
Sleep - Went to sleep at 1:00 and slept until 9:00am. I slept great - this was the first day that I was completely off the schedule for all the morning classes. Now that we are getting our coaches together my schedule will be much more conducive to training and enjoying time away from the gym.
Nutrition -
10:00 - greek yogurt, almonds and raisins
11:20 - chicken drum stick, greek yogurt, almonds and raisins, low fat frozen yogurt, protein
3:00 - greek yogurt, almond butter, protein
4:00 - chicken Brest, 2 cups mixed baked veggies
7:15 - chicken Brest
9:00 - 2 servings greek yogurt, almonds and raisins
10:00 - low fat frozen yogurt, protein
5 sets @ 60% - 70% - 80% - 90% - 100% ; rest 4 min between sets
intended to show how I perceive differences in intensity @ mixed work
10 Squat Cleans @ 135lbs
15 Burpee
400m Run
60% 70% 80% 90% 100%
10 Squat cleans 0:51 0:42 0:38 0:34 0:30
15 Burpee 1:27 1:31 1:24 1:07 1:09
400m Run 3:21 3:07 3:03 2:45 2:44
The cleans felt good through out the workout, started out with all singles and ended up with all TnG on the last set. The burpee and run got harder each round. I'm not sure if the last round was truly 100% because after 4 min rest I could have gone again. I know that I have alot more to learn here.
5-21-13
Sleep - Went to bed at 10:30 and slept until 4:30am. I had a good night sleep, woke up feeling rested.
Nutrition -
5:00 - greek yogurt, almonds and raisins
6:45 - 16oz water, go greens and BCAA
7:00 - greek yogurt, protein
9:00 - 16oz BCAA
11:30 - 2 cups 2% milk, 1 protein
12:15 - 2 cups mixed baked veggies
12:45 - greek yogurt, protein, almond butter
2:30 - greek yogurt, protein, almond butter
5:40 - greek yogurt, protein, almond butter
7:00 - hamburger patty
10:00 - 2 servings low fat frozen yogurt, almond butter, protein
1000m row @ 100% ; rest 15 min x 3
3:07.2 damper set at 9.5
3:17.1 damper set at 8
3:20.4 damper set at 8
This was probably the worst feeling test yet. I was wrecked for the first 12 min or so of each rest, and who knows how long after the last row. I didn't pace and tried to go there. I'm fairly happy with this test.
5-22-13
Sleep - Went to sleep at 12:00 and woke up at 4:30am. I slept well - there was a very light thunderstorm and rain all night. I woke up feeling rested and ready to go.
Nutrition -
5:00 - 4 eggs scrambled
6:45 - 16oz water go greens and BCAA
7:15 - 2 Kind bars
10:00 - 2 cups 2% milk, 1 protein
10:30 - Amy's Favorite lentil and vegetable soup
11:45 - quest bar, 1 cup 2% milk
1:20 - Steve's Paleo kit
3:00 - greek yogurt, protein
4:00 - quest bar, 1 cup 2% milk
6:30 - quest bar
7:00 - greek yogurt, protein, almond butter
9:00 - 2 eggs scrambled
9:30 - 2 servings low fat frozen yogurt
Wednesday, May 22, 2013
5-16-13
5-16-13
Rest Day
Sleep - I went to sleep at 11:00 and woke up at 3:45am. I slept very well and woke up feeling pretty good. As the morning went along I could tell that I needed more rest, I ended up going back to my house and taking a 1 hour nap - that helped a lot.
Nutrition -
4:00 - greek yogurt, almonds, raisins
6:15 - 2 cups mixed baked veggies, greek yogurt
8:45 - 16oz water, go green and BCAA
9:30 - quest bar
11:20 - greek yogurt, almond butter
1:00 - 1 serving almonds
3:00 - 1 serving beef jerky
4:30 - quest bar, 1 cup 2% milk
5:45 - greek yogurt, almond butter, 1 cup 2% milk
7:50 - 1 cup frozen yogurt from orange leaf
9:00 - 1 cup mixed baked veggies
9:30 - 2 servings low fat frozen yogurt, 1 greek yogurt, almond butter, 1 protein
5-17-13
Sleep - I went to sleep at 10:00 and woke up at 3:45am. I was pretty tired and slept like a log. I woke up feeling pretty good but I could tell it was friday and that I needed more rest. I was able to take a quick 30 min power nap at 7:30, that helped a lot.
Nutrition -
4:00 - greek yogurt, almonds and raisins
6:15 - 2 cups mixed baked veggies, 1 cup 2% milk, 1 almond butter
8:45 - 1 cup 2% milk, 1 almond butter
9:00 - 16oz water, go green and BCAA
10:30 - 2 cups milk, 1 almond butter
11:30 - 1 serving salmon, 1 cup 2% milk
1:00 - greek yogurt, almond butter
2:45 - 2 cups 2% milk, 1 scoop protein
3:45 - quest bar
5:45 - quest bar
6:40 - greek yogurt
8:00 - 1 serving almonds
9:00 - greek yogurt, almonds and raisins
10:20 - 2 cups mixed baked veggies
10:30 - 2 servings low fat frozen yogurt, almonds and raisins, and protein
A.M.
21-15-9
Dead Lifts @ 225lbs
HSPU
3:57 - I felt pretty good on this workout. All the DL were unbroken - not super fast but constantly moving. The HSPU felt good kipped them all - lost my balance after the 12th rep on the set of 15, but all others were unbroken.
P.M.
21-15-9
Power Cleans @ 135lbs
Ring Dips
4:30 - I'm not that pleased with this time. The PC felt good and steady - I only broke the set of 15 once after the 9th rep, 2 breaths and back on it. However the ring dips got me. I was having alot of trouble stringing them together. I need to work on higher rep ring dips with heavy breathing.
5-18-13
Sleep - Went to sleep at 11:00 and slept until 7:30am. This was much needed and I woke up feeling great. I spent a relaxing hour drinking coffee eating and meditating. The rest of the day was great.
Nutrition -
8:00 - greek yogurt, almonds and raisins
9:45 - greek yogurt, protein, almond butter
10:15 - 1 cup mixed baked veggies
12:00 - 16oz water, go green and BCAA
1:00 - 1 cup mixed baked veggies
1:30 - quest bar
1:45 - 1 cup 2% milk
5:00 - flank steak salad with blue cheese and balsamic dressing
7:00 - frozen yogurt
10:00 - 2 servings greek yogurt
10:30 - 1 frozen yogurt, protein
20 min AMRAP
20 thrusters @ 135lbs
20 C2B pull-ups
20 burpee
3+20, not pleased with this score. I was wanting 4 rounds before I began. I tried not to pace from the start and just go after it. Thrusters felt okay started with a set of 10 - 5 - 5. then smaller sets of 3 to 5 on the rest of the thrusters. I ended up ripping both of my hands in this workout. The right one after 10 C2B. I typically don't rip my hands that often but it seems that I have a good bit in the last 2 weeks. Anyways I spent the workout looking forward to the burpees.
5-19-13
Rest Day
Sleep - Went to bed at 11:30 and slept until 9:00am. I slept solid only waking to take a piss and put triple antibiotic on my hands where they were stinging. Had another relaxing morning drinking coffee, eating and meditating before church. I had a great rest of the day.
Nutrition -
10:00 - Greek yogurt, almonds and raisins
1:00 - 2 servings greek yogurt, almonds and raisins, protein, low fat frozen yogurt
5:00 - Chicken Brest, redfish filet, sauté veggies, sweet potato
7:00 - Chicken drum stick, sauté veggies
10:00 - Chicken Brest
10:30 - 2 servings greek yogurt, almonds and raisins
11:00 - low fat frozen yogurt, almonds and raisins, protein
Rest Day
Sleep - I went to sleep at 11:00 and woke up at 3:45am. I slept very well and woke up feeling pretty good. As the morning went along I could tell that I needed more rest, I ended up going back to my house and taking a 1 hour nap - that helped a lot.
Nutrition -
4:00 - greek yogurt, almonds, raisins
6:15 - 2 cups mixed baked veggies, greek yogurt
8:45 - 16oz water, go green and BCAA
9:30 - quest bar
11:20 - greek yogurt, almond butter
1:00 - 1 serving almonds
3:00 - 1 serving beef jerky
4:30 - quest bar, 1 cup 2% milk
5:45 - greek yogurt, almond butter, 1 cup 2% milk
7:50 - 1 cup frozen yogurt from orange leaf
9:00 - 1 cup mixed baked veggies
9:30 - 2 servings low fat frozen yogurt, 1 greek yogurt, almond butter, 1 protein
| Food Item | Servings | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein |
|---|---|---|---|---|---|---|---|---|---|
| Chobani Non-fat Plain Greek Yogurt | 5.00 | 500 | 0g | 0mg | 400mg | 35g | 35g | 0g | 90g |
| Almonds | 5.00 | 820 | 72g | 0mg | 2mg | 28g | 7g | 17g | 30g |
| Baked Mixed Vegetables with Olive Oil | 3.00 | 255 | 17g | 0mg | 18mg | 30g | 11g | 9g | 5g |
| Quest Nutrition Quest Protein Bar (Coconut Cashew) | 2.00 | 340 | 12g | 10mg | 540mg | 48g | 4g | 34g | 40g |
| Jack Link's Peppered Beef Jerkey | 1.00 | 80 | 1g | 25mg | 600mg | 4g | 3g | 0g | 15g |
| Wegmans 2% Milk | 4.00 | 520 | 20g | 80mg | 500mg | 52g | 48g | 0g | 32g |
| Orange Leaf Chocolate Frozen Yogurt | 1.00 | 90 | 3g | 10mg | 40mg | 14g | 14g | 0g | 3g |
| Compliments Low Fat Frozen Yogurt | 2.00 | 220 | 5g | 20mg | 100mg | 38g | 30g | 0g | 4g |
| ON Whey Protein | 1.00 | 110 | 2g | 30mg | 40mg | 2g | 1g | 0g | 23g |
| Totals | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein | |
| 2,935 | 132g | 175mg | 2,240mg | 251g | 153g | 60g | 242g | ||
5-17-13
Sleep - I went to sleep at 10:00 and woke up at 3:45am. I was pretty tired and slept like a log. I woke up feeling pretty good but I could tell it was friday and that I needed more rest. I was able to take a quick 30 min power nap at 7:30, that helped a lot.
Nutrition -
4:00 - greek yogurt, almonds and raisins
6:15 - 2 cups mixed baked veggies, 1 cup 2% milk, 1 almond butter
8:45 - 1 cup 2% milk, 1 almond butter
9:00 - 16oz water, go green and BCAA
10:30 - 2 cups milk, 1 almond butter
11:30 - 1 serving salmon, 1 cup 2% milk
1:00 - greek yogurt, almond butter
2:45 - 2 cups 2% milk, 1 scoop protein
3:45 - quest bar
5:45 - quest bar
6:40 - greek yogurt
8:00 - 1 serving almonds
9:00 - greek yogurt, almonds and raisins
10:20 - 2 cups mixed baked veggies
10:30 - 2 servings low fat frozen yogurt, almonds and raisins, and protein
| Food Item | Servings | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein |
|---|---|---|---|---|---|---|---|---|---|
| Chobani Non-fat Plain Greek Yogurt | 3.00 | 300 | 0g | 0mg | 240mg | 21g | 21g | 0g | 54g |
| Almonds | 6.00 | 984 | 86g | 0mg | 2mg | 34g | 8g | 20g | 36g |
| Baked Mixed Vegetables with Olive Oil | 2.00 | 170 | 11g | 0mg | 12mg | 20g | 8g | 6g | 3g |
| Wegmans 2% Milk | 7.00 | 910 | 35g | 140mg | 875mg | 91g | 84g | 0g | 56g |
| Grilled Salmon | 1.00 | 233 | 14g | 71mg | 69mg | 0g | 0g | 0g | 25g |
| ON Whey Protein | 1.00 | 110 | 2g | 30mg | 40mg | 2g | 1g | 0g | 23g |
| Quest Nutrition Quest Protein Bar (Coconut Cashew) | 2.00 | 340 | 12g | 10mg | 540mg | 48g | 4g | 34g | 40g |
| Totals | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein | |
| 3,047 | 161g | 251mg | 1,778mg | 216g | 126g | 60g | 237g | ||
A.M.
21-15-9
Dead Lifts @ 225lbs
HSPU
3:57 - I felt pretty good on this workout. All the DL were unbroken - not super fast but constantly moving. The HSPU felt good kipped them all - lost my balance after the 12th rep on the set of 15, but all others were unbroken.
P.M.
21-15-9
Power Cleans @ 135lbs
Ring Dips
4:30 - I'm not that pleased with this time. The PC felt good and steady - I only broke the set of 15 once after the 9th rep, 2 breaths and back on it. However the ring dips got me. I was having alot of trouble stringing them together. I need to work on higher rep ring dips with heavy breathing.
5-18-13
Sleep - Went to sleep at 11:00 and slept until 7:30am. This was much needed and I woke up feeling great. I spent a relaxing hour drinking coffee eating and meditating. The rest of the day was great.
Nutrition -
8:00 - greek yogurt, almonds and raisins
9:45 - greek yogurt, protein, almond butter
10:15 - 1 cup mixed baked veggies
12:00 - 16oz water, go green and BCAA
1:00 - 1 cup mixed baked veggies
1:30 - quest bar
1:45 - 1 cup 2% milk
5:00 - flank steak salad with blue cheese and balsamic dressing
7:00 - frozen yogurt
10:00 - 2 servings greek yogurt
10:30 - 1 frozen yogurt, protein
| Food Item | Servings | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein |
|---|---|---|---|---|---|---|---|---|---|
| Chobani Non-fat Plain Greek Yogurt | 4.00 | 400 | 0g | 0mg | 320mg | 28g | 28g | 0g | 72g |
| Almonds | 3.00 | 492 | 43g | 0mg | 1mg | 17g | 4g | 10g | 18g |
| ON Whey Protein | 2.00 | 220 | 4g | 60mg | 80mg | 4g | 2g | 0g | 46g |
| Baked Mixed Vegetables with Olive Oil | 2.00 | 170 | 11g | 0mg | 12mg | 20g | 8g | 6g | 3g |
| Quest Bar Banana Nut Muffin (Quest Bar) | 2.00 | 340 | 10g | 8mg | 580mg | 50g | 4g | 32g | 40g |
| Wegmans 2% Milk | 1.00 | 130 | 5g | 20mg | 125mg | 13g | 12g | 0g | 8g |
| Wegmans Flank Steak | 1.00 | 180 | 9g | 60mg | 70mg | 0g | 0g | 0g | 23g |
| Flank Steak, Grilled | 1.00 | 60 | 3g | 20mg | 23mg | 0g | 0g | 0g | 8g |
| Mixed Vegetable Green Salad | 1.00 | 100 | 0g | 0mg | 0mg | 5g | 0g | 0g | 0g |
| Bertucci's Basalmic Vinaigrette Dressing | 1.00 | 90 | 9g | 0mg | 350mg | 3g | 1g | 0g | 0g |
| Orange Leaf Chocolate Frozen Yogurt | 1.00 | 90 | 3g | 10mg | 40mg | 14g | 14g | 0g | 3g |
| Compliments Low Fat Frozen Yogurt | 1.00 | 110 | 3g | 10mg | 50mg | 19g | 15g | 0g | 2g |
| Totals | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein | |
| 2,382 | 100g | 188mg | 1,651mg | 173g | 88g | 48g | 223g | ||
20 min AMRAP
20 thrusters @ 135lbs
20 C2B pull-ups
20 burpee
3+20, not pleased with this score. I was wanting 4 rounds before I began. I tried not to pace from the start and just go after it. Thrusters felt okay started with a set of 10 - 5 - 5. then smaller sets of 3 to 5 on the rest of the thrusters. I ended up ripping both of my hands in this workout. The right one after 10 C2B. I typically don't rip my hands that often but it seems that I have a good bit in the last 2 weeks. Anyways I spent the workout looking forward to the burpees.
5-19-13
Rest Day
Sleep - Went to bed at 11:30 and slept until 9:00am. I slept solid only waking to take a piss and put triple antibiotic on my hands where they were stinging. Had another relaxing morning drinking coffee, eating and meditating before church. I had a great rest of the day.
Nutrition -
10:00 - Greek yogurt, almonds and raisins
1:00 - 2 servings greek yogurt, almonds and raisins, protein, low fat frozen yogurt
5:00 - Chicken Brest, redfish filet, sauté veggies, sweet potato
7:00 - Chicken drum stick, sauté veggies
10:00 - Chicken Brest
10:30 - 2 servings greek yogurt, almonds and raisins
11:00 - low fat frozen yogurt, almonds and raisins, protein
| Food Item | Servings | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein |
|---|---|---|---|---|---|---|---|---|---|
| Chobani Non-fat Plain Greek Yogurt | 5.00 | 500 | 0g | 0mg | 400mg | 35g | 35g | 0g | 90g |
| Almonds | 4.00 | 656 | 58g | 0mg | 1mg | 22g | 6g | 14g | 24g |
| ON Whey Protein | 2.00 | 220 | 4g | 60mg | 80mg | 4g | 2g | 0g | 46g |
| Compliments Low Fat Frozen Yogurt | 1.00 | 110 | 3g | 10mg | 50mg | 19g | 15g | 0g | 2g |
| Chicken Breast | 2.00 | 260 | 2g | 136mg | 154mg | 0g | 0g | 0g | 54g |
| Redfish | 1.00 | 107 | 2g | 48mg | 85mg | 0g | 0g | 0g | 21g |
| Zuchini Saute | 2.00 | 400 | 2g | 0mg | 0mg | 26g | 0g | 0g | 0g |
| sweet potato | 1.00 | 180 | 0g | 0mg | 72mg | 41g | 17g | 7g | 4g |
| Grilled Chicken Drum Sticks | 1.00 | 65 | 3g | 45mg | 288mg | 0g | 0g | 0g | 9g |
| Compliments Low Fat Frozen Yogurt | 1.00 | 110 | 3g | 10mg | 50mg | 19g | 15g | 0g | 2g |
| Totals | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein | |
| 2,608 | 76g | 309mg | 1,181mg | 166g | 90g | 21g | 252g | ||
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