1. oatmeal eggwhites
2. yogurt, bran, pp
3. club sandwich, we went to the restaurant, no fries, it had 3 slices of ww bread, chicken breast at least 5oz, tomato and lettuce a bit of mayo...
45 min run
4. oatmeal and raisins
30 min run, some weigts, I started working out with a woman I'm helping her train
5. 4oz pork, salad, flax oil, 1/2c rice.
3.5 mile run
kashi with skim, strawberries, protein shake
turkey, fruit
pbj sandwich, cc
spinach, salmon
dinner will be at a pizza restaurant--I'll get a mixed green salad with chicken and bleu cheese....no cake (it's a team celebration)
protein shake before bed
Well, I did okay yesterday. Had the salad as planned for dinner and then I did have a piece of cake. But I am happy that I did not eat a whole bunch of cake the way I usually do with sweets. Overall I consider it a success.
Today:
slept an extra hr vs getting up to run. Usually it is not worth it, but today it was. Sometimes I just need more sleep.
kashi, skim, strawberries, protein shake
cc/berries
turkey sandwich, bell pepper strips
spinach, tuna, tomatoes, a little italian dressing
hamburger patty with veggies
1 hr weights
protein shake
Felt kind of burnt out this morning and really had to talk myself into working out today. Strange in that I just had a rest day on Monday and have been doing a 3 on 1 off 2 on 1 off schedule instead of my normal 3 on 1 off 3 on 1 off rotation this cycle. Perhaps I'm getting too much rest and am getting lazy?
Anyway just as strange (well not really since this often seems true at least for me) is that after I got started, the workout ended up being a very good one.
Exercise:
Warmup: (1 set of 10 each)
Shoulder dislocates
T-spine rotation
Bird dogs
Reverse crunch
Burpees
Prying
Side to Side leg swings
KB SDHP
KB swings
medball cleans
lateral lunges
Strength:
Overhead Press
3 warmup sets @ 40, 50, and 60% of 1RM then 1x3 @80%, 1x3@85%, 1xas many reps as possible (4)@90%
Circuit: 3 rounds (rest only when needed)
Pullups x 10
Plank circuit (45 seconds each front, right, front, left, front)
Pushups (20, 15, 10)
Yes, doing pushups after a plank circuit with no rest does suck!
Meals 2 and 3 (1/2 recipe each meal): 8 oz chicken breast, 3 bags stir fry veggies, 1/2 cup tiki masala curry sauce.
Meal 4: The usual turkey roll up. Still haven't gotten tired of these and actually look forward to this meal the most. Wish I knew how good guacamole was earlier!
3 cups of coffee with sf french vanilla coffee mate throughout the day.
Sometimes I have to talk myself into running, Depalma. Those runs tend to be very satisfying.
Back under my red line!
Today:
3 miles, speed work
2 eggs, english muffin, 1 slice cheese, protein shake
cc/berries/walnuts
turkey sandwich, bell pepper strips
spinach with some sort of protein and fat added
dinner??
Today was supposed to be a rest day, but I decided to play around a bit and did some snatch balances and drop snatches with not much more than an unloaded bar and some dumbell snatches. Then did 5 miles as fast as possible on the stationary bike. Not a long workout but got my heart rate up there quite a bit.
Food was good.
Meal 1: 8 oz 96% lean ground beef
Meals 2 and 3 (1/2 of total recipe each meal): 8oz turkey breast cutlets, 3 bags frozen stiry fry vegetables, 1 cup of homemade chinese style sauce concoction.
Meal 4: Turkey/guacamole rollup.
Meal 5: Cottage cheese with canned pumpkin and cinnamon.
Today:
kashi, skim, protein shake
cc/berries
beans, eggs, spinach
turkey, fruit
ground turkey, veggies
1 hr weights
a nice long run today---goal 1 hr or 6.5 miles
Meal 2 (1/2 of total recipe): 8oz turkey breast cutlet, 3 bags of stir-fry veggies, 1/2 cup mango chicken curry sauce
Meal 3: 2 cups of non-fat Greek Yogurt with SF Chocolate Fudge Jello Pudding mix.
Meal 4: Other half of turkey and vegetable curry
Meal 5: Turkey rollup
Meal 6: Another Turkey rollup
Meal 7: 2 cups of Greek Yogurt with SF butterscotch Jello pudding mix
Exercise:
With my pullup goals met, I am tweaking my program. A few things I've learned over the past 6 weeks of workouts, was that a) I like the 5-3-1 method and will continue to incorporate parts of it into my programs. b) I like/need to squat more c) the circuits with no rest at the bottom have shown me that I like/need more metabolic conditioning type work in my programs. I have been so strength-centric in my training over the past year. So, inspired by Cheryl's Crossfit workouts, I think I'm going to start doing the CrossFit warmup (as laid out in Coach Glassman's "A Better Warmup" before my strength portion and include a CrossFit or CrossFit style MetCon at the end. Sort of my own version of CrossFit Strength Bias.
Warmup: 3 rounds
Samson Stretch
Overhead Squat
Situps (incline)
Good Mornings (subbed for back extensions)
Pullups
Dips
Strength:
Bench Press
3 warmup sets of 5 at 40%, 50%, and 60% then 1x5 @75%, 1x3%85%, and 1x1 @95%.
Conditioning:
CrossFit "Grace": 30 Clean and Jerk for time
Conditioning:
4 rounds for time of 1.5 mile stationary bike
The CrossFit main site WOD today was 4 rounds of 800m run for time, but the amount of running I did last month started to develop lateral knee pain in my left knee, so I subbed the bike and figured about 3 times the distance would be a fair subsititution.
Strength:
Trap Bar Deadlift
3 warmup sets of 5 at 40%, 50%, and 60% then 1x5 @75%, 1x3%85%, and 1x1 @95%.
Conditioning:
Kettlebell Swings on the minute. 15 swings at the top of the minute. Rest for the remainder of the minute. 10 minutes total. Works out to about a 1:1 work, rest ratio.