1/28/2011

I was really tired when I woke up this morning, more than usual. I got 7 1/2 hours of sleep. Once I got in the gym I felt good. This carb cycling is working well, I look very lean in the mirror. The workout today was supposed to be done as a coed team; one person doing as many reps as possible while the partner rests until all reps are completed. The woman I was going to complete the workout with was sick today and couldn't come in. I just did the workout straight through. This workout, being meant for two people, was challenging doing it by myself. Here it goes:

800m Run
400m 45 lb Plate Overhead Carry
100 x Rope Slams
80 x 70 lb KB Swings
60 Pull-ups
40 Burpees
12 Rope Climbs
800m Run

My time was 41.05. Other people doing this as a team came in at an average of 35 minutes. The only easy part of this was the running. The OH plate carry was awful. The reps that made up most of the workout were not too taxing, but once at the rope climbs I was gassed. It took a ton of technique to climb the rope that many times straight through, my arms were fried halfway through. Overall this was an awesome workout. Apparently some other guy in the gym wants to do it solo, I'd be interested to see his time.

The PM workout was hill intervals. About 7 hours after my AM workout I did the following:

10 minute warm-up run
8 x 200m hill
10 minute cool-down run

The rest between each interval was a jog down the 200m hill and then 60 seconds at the bottom. It felt good to run fast uphill and I noticed I recovered quickly between intervals. I felt a lot better than I thought I would. It was a cold, but clear evening and a great interval session. I'm glad I got it done. I did the intervals at 80-90% intensity. I didn't go all out because it was the second workout of the day and I don't want to risk injury. I feel good on this carbohydrate cycling.

Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)

Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)

Meal 3 - 1 Burger, 2 Slices WW Bread, 10 Strawberries, 1 cup Mixed Veggies (620 Cal, 26g F, 58g C, 52g P)

Meal 4 - (pre-workout) Whey Protein, 1 Banana, 1 tbsp Olive Oil (320 Cal, 10g F, 30g C, 25g P)

Meal 5 -(post-workout) 1 Burger, 1 1/2 cup WW Pasta, 1 cup Broccoli (610 Cal, 20g F, 67g C, 54g P)

Meal 6 - 1/2 Chicken Breast, 1 cup Milk, 1 tbsp Peanut Butter, 1 Banana (520 Cal, 18g F, 45g C, 43g P)

Daily Total: (high carb/two-a-day): 2795 Cal, 100g F, 280g C, 226g P