January 28, 2011

Long time no post :(

Breakfast: 1 egg, 2 egg white, 1 apple, and 1 slice of bacon
Lunch: 3oz chicken, 1 cup grapes, and 2 TBSP Balsamic dressing
Snack 5 carrots, 3 almonds, 2 slices of lunchmeat low sodium ham

Day 19 - Friday, January 21

Breakfast: 1 egg, 2 egg whites, spinach, 1 slice bacon, 1/2 grapefruit
Snack: 1B- 1oz steak, 5 baby carrots, 3 Almonds
Lunch: 3 B - 3oz chicken, 2 Tbsp balsamic, 1 cup grapes, 5 baby carrots
Snack: 1B- 1oz steak, 5 baby carrots, 3 Almonds

MURN:
30 minute run on treadmill - speed varied from 5.5-7

WOD
20 min AMRAP
8rds tabata sit up, remaining time
5 push jerk (95/65)
10 pistols alternating
15 bench rows

Day 18 - Thursday, January 20th

Breakfast: 630AM - 1 egg and 2 egg whites(2B protein), 4 cups spinach (1B carb), 1 slice bacon (3B fat & 1 B protein), 1 apple (2 B carb)

Snack: 10am - 1 block - 1 oz steak, 5 baby carrots, 3 almonds

Lunch 1 pm - 3 Block - 3 oz chicken, 1 cup grape, 5 baby carrots, and 2 tbsp balsamic dressing

Snack 4 pm - 1 block - 1 oz steak, 5 baby carrots, 3 almonds

Dinner: 3 oz taco meat, nacho chips, and cheese-- worst cheat meal ever, it was disgusting

Strength: Deadlift
PR = 255lb; 90% = 230lb
65% x 5 = 150
75% x 5 =170
85% x AMRAP = 195 (3)

WOD
Jackie
1 K row
50 thrusters (30 lb)
30 pull up
9.48 (red)


MURN:
10 minutes on Stepper - intense
3 sets of 10-15 DB pick ups with parrallel body
3 sets of 10-15 tricep thingys with __lbs
3 sets of 10-15 reps rope thingys for arms
*i'm very descriptive with the names of my MURN workouts aren't i?

Day 17 - Wednesday, January 19

Breakfast: 6AM 1 egg & 2 egg whites (2 blocks protein), 1 slice of bacon (3 block fat & 1 protein), 4 cups spinach, 1/2 grapefruit, 1 tbsp ketchup (1/2 carb block), and green tea (16oz)

Snack 930- 1 block - 1/2 apple, 1 oz steak, 3 almonds

Lunch 1230 - 3 blocks - 3 oz chicken (3 B protein), 1 cup grapes (2 B carb), 5 baby carrots (1 B carb), 2 tbsp balsamic dressing (3 B fat)

Snack 330 - 1 B - 1/2 apple (1c), 1 oz steak (1p), 3 almonds (1f)

Dinner 7pm - 4 Blocks - 4 oz ground beef with taco seasoning (4B protein & 2 B fat), 3 cups of green beans (3 B carb), 4 tbsp salsa (1B carb), 6 Almonds (2 F)

REST DAY!

Day 16- Tuesday, January 18

Breakfast: 7AM : 1 egg and 2 egg whites (2 blocks protein), 1 slice bacon (3 fat blocks and 1 protein block), 2 Tbsp mango salsa (1/2 block carb) , 4 cups spinach (1 carb), 1/2 grapefruite (1 block carb)

Snack 10am: (1 block) 1oz steak, 5 baby carrots, 3 almonds

Lunch 1230pm (3 block) 3 oz chicken, 1 cup grapes, 5 baby carrots, 2 tbsp balsamic dressing

Snack 4pm (1 block) 1 oz steak, 5 baby carrots, 3 almonds

Dinner: 8 pm (4 blocks) 4 oz chicken, 4 tbsp mango salsa (1block), 3 cups broccoli, 12 Almonds


Strength:
Strict Press (PR - 85 lb) 90% = 76.5 lb
65% x 5 = 50 lb
75% x 5 = 57 lb
85% x AMRAP = 65 lb

WOD:
3 Rounds
15 Power Cleans (75lb)
25 Walking lunges (25lb)
25 Burpees
15 Ring Rows

MURN WOD:
25 minute run at 6.0-6.5
3x10 - strict pull ups on gravitron
3x10 - dips on gravitron

Day 15 - Monday, January 17th

11:20 AM Breakfast - slept in oops! -
3 block Meal : 2.5 slices of low sodium bacon (fat), 3 eggs (3 protein block), 1 whole grapefruit (2 carb blocks), 2 tbsp ketchup (1 block carb)

Lunch 230 pm - 3 oz of chicken (3 blocks protein), 1 cup grapes (2 blocks carb), 2 tbsp balsamic (3 block fat), 5 baby carrots (1 block carb

dinner 800pm - 6oz Salmon (4 blocks protein), 3 cups broccoli ( 3 blocks carbs), 1/2 cup grapes (1 block carb), 12 Almonds (4 fat blocks)

10 blocks total today

WOD
warm up
3x10, pull up,  burpees, push up
Strength: Back Squat - PR 200#
90%= 180
65% x 5 =120
75% x 5 = 135
85%x AMRAP=155 (7)

WOD: "Epic Throwdown Gone Bad"
2 Rds 1 Min @ Each Exercise:
-Double Unders (1/2 Reps = Score)
-Row (Calories)
-Wallballs (20/14 @ 10ft)
-Burpees
-Straight Leg Sit Ups
-Box Jumps (20/16)
-Rest
98/95 = 193 - 1 min rest then 19 thrusters for 1 minute

AZ = EPIC FAILURE

well i haven't blogged for a couple days because AZ turned into an EPIC Failure =( oh well, i got back yesterday and i'm ready to get back at it.

From here on out I will be doing Zone and trying to stay as paleo as possible while on it....
Here goes nothing =)