5/3/2011

I slept 11 hours, it was much needed. I wasn't really sore today, a little tight in my shoulders. Today was a focus on pull-ups and running in prep for the PFT. It ended up being a decent workout.

1,2,3,4...13 Dead-hang pull-ups with 10 seconds per rep of rest. e.g. 10 seconds for 1, 20 for 2, 3 for 30 etc. I got to set 12 and failed on 13. This was farther than I've ever gone on this type of pyramid.

Then:
3 max sets dead-hang pull-ups with a 35 lb KB: 4,4,3 (these numbers are not high, but after the pyramid this was rough)

Rest 5 minutes then:

Modified 'Murph'
1 Mile Run (ran 6:00)
50 pull-ups
100 sit-ups
150 push-ups
1 Mile run (ran 7:20)

The push-ups and the last mile were brutal. After all those pull-ups my push-ups felt weak. This was a good workout overall. Took roughly 30 minutes.

Rest 10 minutes then:

10 x 100m (ran 13-14 seconds every interval) @ 60 seconds walk/jog recovery.

I felt good today. I feel very confident about my pull-ups and my running isn't the best it's been, but it's solid. Overall a good day.

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, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup FF Milk, 1 slice WW Bread (490 Cal, 13g F, 56g C, 43g P)

Meal 3 - 3 Eggs, Turkey Sausage (470 Cal, 35g F, 0g C, 51g P)

Meal 4 - 1 Chicken Breast, Walnuts, 10 Strawberries (500 Cal, 20g F, 13g C, 47g P)

Daily Total (low carb): 1640 Cal, 74.5g F, 83.5g C, 154g P