2/1/2011

I was really congested this morning. I had to blow my nose a couple times while in the gym. The workout today was not taxing at all, which I lucked out with considering my sickness. It was as follows:

30 x 45 lb bar Jump Squats
25 x Ring Push-ups
20 x Ankles to Bar

25 x 45 lb bar Jump Squats
20 x Ring Push-ups
15 x Ankles to Bar

20 x 45 lb bar Jump Squats
15 x Ring Push-ups
10 x Ankles to bar

My time was 7.11. The best time in the gym was 6.56 set by the guy I train with. He had a much better rhythm for the ankles to bar. I still don't have these 100% down. The repetitions aren't too much work, I just don't have the perfect rhythm for them. This was a fast conditioning workout, a nice change. Afterward there was a core circuit:

With a continuous running clock, 4 rounds:

:30 Hollow Rock Hold
:30 L Plank
:30 R Plank
:30 Plank
:30 Reverse Plank
:30 Rest

This was a solid core workout, I noticed I wasn't stressing as much as I used to on planks. My core is stronger than it's ever been, coupled with the weight loss these were not easy, but much easier than they used to be. I would like to do this circuit with :45 or even :60 intervals in the future.

PM - 7 hours after my AM workout I did 8 x 200m hill repeats. It was the exact same workout as last Friday. Short warm-up with 8 repeats with the jog down and 60 seconds at the bottom as rest then a short cool-down. This is great conditioning; I was really surprised by how good I felt. It was extremely cold and I was by myself. I'm happy I got out the door and got this done.

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, Flax Oil, 1/2 Banana, 1 Slice WW Bread (Total: 375 Cal, 11g F, 40g C, 31g P)

Meal 3 - 1 Chicken Breast, 1 Slice WW Bread, 12 Almonds (510 Cal, 26g F, 27g C, 48g P)

Meal 4 - (pre-workout) 1 Chicken Breast, 1 Slice WW Bread, 1/2 Apple, 8 Walnuts (555 Cal, 26g F, 39g C, 48g P)

Meal 5 - (post-workout) 2 Slices WW Bread, 1 Burger, Mixed Veggies, 1 Banana (670 Cal, 26g F, 74g C, 54g P)

Meal 6 - 1 Chicken Breast, 2 tbsp Peanut Butter (500 Cal, 20g F, 8g C, 56g P)


Daily Total (high carb/two-a-day) 2790 Cal, 115.5g F, 202.5g C, 246g P