January 7, 2012 Rest Slept at 12:30 AM Woke up at 9:00 AM Today is a planned overfeeding/do what you want day Feeding 1 9:30 AM Omelette- spinach, eggs Blackberries 1 tsp Fish Oil 8 oz water Feeding 2 4:00 PM Brownstone Diner 4 Black Forest Pancakes- chocolate chips inside, cherry compote on top w/ butter and syrup Scrambled eggs 2 Pork sausages 24 oz … [Read more...]
Finish the Week the Way You Start
January 6, 2012 Rest Slept at 12:00 AM Woke up at 7:40 AM Workout Pre-workout NOS sugar free energy drink 1. Thrusters 110x12x3 2a. RDL 225x12x3 2b. L Chin Ups Neutral Grip BWx12x2, BWx6x2 "125" Circuit 25 reps @ 3a. KB Goblet Squat 16 kg 3b. KB Double Arm Swing 32 kg 3c. Squat Thrusts 3d. Superman Push Ups (26 reps) 3e. Partner Plank w/ Alternating Reach (26 … [Read more...]
Kettlebell Fun Day and ViPR Crazy Day
January 5, 2012 Rest Slept at 11:40 PM Woke up at 7:50 AM Weight 176 lbs Feeding 1 8:15 AM Omelette- spinach, egg whites Blueberries 1 tsp Fish Oil 16 oz water Workout 9:15 AM - 10:30 AM Pre-workout NOS sugar free energy drink 1. KB Snatch 32kgx10x3 2. KB Diagonal Swing 16kgx10@sidex3 3. KB L Sits into Planche Push Up w/ 1 knee tucked BWx5@sidex3; last set … [Read more...]
Rest and Recovery
January 4, 2012 Rest Slept at 12:40 AM Woke up at 6:00 AM Weight 175.5 lbs Feeding 1 6:40 AM Shake- vanilla muscle milk, spinach, water Blueberries 1 tsp Fish Oil 16 oz tea- mate vana, rooibos chai Client 7:30 AM - 8:30 AM Workout 10:15 AM - 11:00 Am 1a. Staggered Deadlift 115x8@sidex3 1b. KB Clean 24kgx8x3 2a. KB Push Press 24kgx8x3 2b. KB High Pull into … [Read more...]
Fitness Yin and Yang
January 3, 2012 Rest Slept at 12:15 AM Woke at 6:15 AM Weight 178.5 lbs Feeding 1 7:00 AM Egg white omelette- spinach, tomato, feta cheese Blueberries 1 tsp Fish Oil 16 oz flavored white tea (same as previous day) Client 7:30 AM - 8:30 AM Workout 9:15 AM - 10:00 AM Sugar free NOS pre-workout energy drink 1. Squats 335x5x2, 355x5x2 2a. DB Bench Press … [Read more...]
Strength and Support
January 2, 2012 "Resolve to Evolve" Rest Slept at 2:30 AM Woke up at 8:45 AM Weight 181 lbs Feeding 1 9:00 AM Shake- vanilla muscle milk, spinach, frozen strawberries, water, ice 1 tsp Fish Oil Workout 10:15 AM - 10:55 AM 1. Clean and Push Jerk 195x5x4 2a. 36" Box Jump BWx5x4 2b. Weighted Neutral Grip Wide Pullup 35x5x4 Ladder 15 reps, 9 reps, 6 reps 3a. … [Read more...]
Wellness in 2012 – It Has Begun
January 1, 2012 Rest Slept at 3 AM Woke up at 10 AM Weight 181 lbs Feeding 1 10:45 AM Egg White Omelette- spinach, tomato, feta chesse, Blackberries 1 tsp Fish Oil 16 oz water 16 0z tea- mate vana, rooibos chai Activity 11:00 AM - 12:00 PM Walked dogs to the dog run then to the marina and back home Feeding 2 1:40 PM Apricot Two handfuls of trail … [Read more...]
2012 New Year Goals
It's 2012 so I figured I'd start by writing about what I want to accomplish. I never have specific resolutions except to do better than the previous year and be better than the previous year. Well this year is a bit different. PHYSICAL FITNESS IS ONLY ONE ASPECT I've decided to adopt more of a wellness lifestyle. Prior to this, I had more of what you would call a fitness lifestyle and I've … [Read more...]
