SUNDAY
Sabbath, restful sabbath. I woke up with a gnarly cheat day hangover. I'm all recovered now and I'm very much ready to head down to Moab for a couple days. That happens on Saturday, so it's just work and training until then. I've been thinking a lot about programming (exercise, not comprooters) and I'm working on mapping out some chunks of time for the gym. As soon as the winds of money blow my way, I'll finally figure out what the big event of the year will be.
Nutrition
2,269 calories. 158 grams of fat, 67 grams of carbs and 165 grams of protein.
Sunday, February 7, 2010
Saturday, February 6, 2010
SATURDAY
10-20-30 reps for time
Double unders
One arm KB clean and jerks @53#
Row (calories)
One leg deadlifts @70#
Floor wipers @135#
Step ups @2x35#KB @18"
(27:02)
Nutrition
CHEAT DAY! I really thought this first cheat day would be epic, and might even include a trip to the emergency room, but honestly, it wasn't much to speak of. Don't get me wrong, I ate some garbage and feel like garbage, but feeling really good all week kept me slightly under control. Really this cheat day looks pretty similar to how I was eating before I decided to take the whole picture into consideration. I paid for it during the workout. Big time. Embarrassing, really.
3,512 calories. 196 grams of fat, 305 grams of carbs and 143 grams of protein.
10-20-30 reps for time
Double unders
One arm KB clean and jerks @53#
Row (calories)
One leg deadlifts @70#
Floor wipers @135#
Step ups @2x35#KB @18"
(27:02)
Nutrition
CHEAT DAY! I really thought this first cheat day would be epic, and might even include a trip to the emergency room, but honestly, it wasn't much to speak of. Don't get me wrong, I ate some garbage and feel like garbage, but feeling really good all week kept me slightly under control. Really this cheat day looks pretty similar to how I was eating before I decided to take the whole picture into consideration. I paid for it during the workout. Big time. Embarrassing, really.
3,512 calories. 196 grams of fat, 305 grams of carbs and 143 grams of protein.
Friday, February 5, 2010
FRIDAY
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
(47:27)
Nutrition
2,703 calories. 195 grams of fat, 78 grams of carbs and 147 grams of protein. I feel like the new focus on nutrition is working some magic. Today's workout was tough, and typically it would have ruined me for hours, but within 15 minutes or so, I felt ready to go again. I don't feel stronger or faster really, it's just that my recovery seems supercharged. I feel physically better today than I have in a long, long time.
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
(47:27)
Nutrition
2,703 calories. 195 grams of fat, 78 grams of carbs and 147 grams of protein. I feel like the new focus on nutrition is working some magic. Today's workout was tough, and typically it would have ruined me for hours, but within 15 minutes or so, I felt ready to go again. I don't feel stronger or faster really, it's just that my recovery seems supercharged. I feel physically better today than I have in a long, long time.
Thursday, February 4, 2010
Wednesday, February 3, 2010
WEDNESDAY
16 rounds of 20 seconds work/ 10 seconds rest
Alternating
Deadlifts @225#
Burpees
DL=8,5,5,5,5,5,5,5 (43)
B=8,7,6,6,6,6,6,7 (52)
3 rounds
10 ab wheel roll outs (on knees to the wall)
10 GHD sit-ups
Nutrition
2,469 calories. 151 grams of fat, 94 grams of carbs and 188 grams of protein. Still feel great. I need to dial in the carbohydrate delivery to a more concentrated time frame, shifting nearly all my daily carbs to the post workout meal.
16 rounds of 20 seconds work/ 10 seconds rest
Alternating
Deadlifts @225#
Burpees
DL=8,5,5,5,5,5,5,5 (43)
B=8,7,6,6,6,6,6,7 (52)
3 rounds
10 ab wheel roll outs (on knees to the wall)
10 GHD sit-ups
Nutrition
2,469 calories. 151 grams of fat, 94 grams of carbs and 188 grams of protein. Still feel great. I need to dial in the carbohydrate delivery to a more concentrated time frame, shifting nearly all my daily carbs to the post workout meal.
Tuesday, February 2, 2010
Monday, February 1, 2010
MONDAY
Front squats
2 sets of 10 @45#
1 set of 5 @135#
1 set of 5 @205#
1 set of 5 @215#
1 set of 5 @225#
As many rounds as possible in 15 minute
7 wall ball @20#
7 KB swings @70#
7 pull-ups
(10 rounds)
10 rounds of
100 meter sprint
100 meter walk recovery
I started a food journal online with Fitday. It's free. My first day's calculations were interesting.
2,346 calories. 138 grams of fat, 136 grams of carbohydrates and 140 grams of protein. My goals are to let the fat numbers fall where they may, keep the carbohydrate number below 100 grams and reach at least 120 grams of protein a day. Not too bad.
Front squats
2 sets of 10 @45#
1 set of 5 @135#
1 set of 5 @205#
1 set of 5 @215#
1 set of 5 @225#
As many rounds as possible in 15 minute
7 wall ball @20#
7 KB swings @70#
7 pull-ups
(10 rounds)
10 rounds of
100 meter sprint
100 meter walk recovery
I started a food journal online with Fitday. It's free. My first day's calculations were interesting.
2,346 calories. 138 grams of fat, 136 grams of carbohydrates and 140 grams of protein. My goals are to let the fat numbers fall where they may, keep the carbohydrate number below 100 grams and reach at least 120 grams of protein a day. Not too bad.
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