4/7/2011

I ate a lot yesterday and felt recovered and ready today. The workout was a modified SealFit workout. After the open, sometime this summer, I want to do SealFit consistently for a month and try it out. The workout ended up looking like this:

Dynamic Warm-up / working on one-handed push-ups. (This is a skill I want to develop, I will definitely be doing more of these in the coming months.)

Work up to a heavy single on bench: 205 lb.

Not for time, but little to no rest between sets:

5 Sets of:
3 Bench Press @ 165 lb
2 Rope Ascents

Then a modified 'Fight Gone Bad' - 1 minute 100% efforts of each movement (5 minutes total), 1 min recovery between sets for 3 sets.

Sit-ups
Push-ups
KB Swing (55 lb)
Box Jumps (24")
Burpees

This was a solid workout, I got a good pump from the bench/rope climbs. I was definitely tight in my shoulders and sore in my triceps from yesterday, so I did not go very heavy on the bench, having no rest still made it very challenging. The FGB style conditioning was rough. Going from swings to box jumps to burpees is brutal. I'm excited for tomorrow and the rest of the week!

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

Meal 2 (post-workout) - Whey, 8 oz Sweet Potato, 1/2 Banana (355 Cal, 1g F, 52g C, 34g P)

Meal 3 - 3 Eggs, Turkey Sausage, 10 Strawberries (530 Cal, 35g F, 10g C, 51g P)

Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)

Meal 5 - 1 Chicken Breast, Mixed Veggies, 5 Strawberries, 1 tbsp Olive Oil (470 Cal, 20g F, 5g C, 46g P)

Meal 6 - 1 Chicken Breast, 1 Banana, 1 tbsp Peanut Butter (565 Cal, 23g F, 33g C, 51g P)

Daily Total (medium carb): 2600 Cal, 107.5g F, 132.5g C, 243g P