Friday 12 October

sleep: poor

rest day

1pm: margarita; chips and guacamole; grilled shrimp

7pm: wine; bacon and eggs; roasted potatoes; sweet potato cookies (fail)

CSA box:
cabbage
spicy greens
several green tomatoes
a few potatoes
4 small onions
2 bell peppers
a few beets
a few strawberries
2 dozen eggs

Friday 5 October

rest day

too much alcohol; poor food choices this week.

CSA box:
2 dozen eggs
kale
3 small yellow squash
1 zucchini
2 bell peppers
butternut squash
4 daikon radishes

Thursday 4 October

9:30am:
All @ 90% aerobic:
15:00  of [200m run + 5 box jumps, 20" + 5 burpees + 5 toes-to-bar]
5:00 walk
15:00 of [250m row + 7 kettlebell swings, 35 + 10 lunge steps + 10 double-unders]
5:00 walk
15:00 of [20 AirDyne calories + :20 handstand hold + 5 pull-ups + 5 back extensions]

too much alcohol and poor food choices this week...

Wednesday 3 October

9:30am:
5 sets of:
AMRAP push-ups, no pausing @ top or bottom: 15, 12, 13, 12, 10 
:00 rest (transition FAST!)
400m row @ 95% effort: all between 1:36.2 and 1:37.1
3:00 rest
+
5 sets of:
6 kettlebell swings, overhead & tough: 70, 88, 88, 88, 88 (not quite overhead with the 88, but above eye level)
200m run @ 95% effort
slow walk back

too much alcohol and poor food choices this week...

Tuesday 2 October

sleep: 1230am to 745am

11am:
A. 1 power clean + 5 push presses, 4 x 1 @ 90% effort; :90 rest: 103, 108, 108, 108
B1. Push presses, 4 x 4-5, 12X1; :20 rest: 113, 118, 123(4), 123(3)
B2. Weighted pull-ups, mixed-grip, 4 x 2, 21X0; 3:00 rest: belt + 2.5
+
For reps:
5:00 pull-ups, strict: 5 (5! super happy about this)
4:00 push-ups, strict w/perfect torso positioning: 35
3:00 toes-to-bars: 23
2:00 double-unders: 50
1:00 burpees: 15

too much alcohol; not the greatest choices made food-wise this week.

Monday 1 October

sleep: 11pm to 7am (needed an alarm)

8am: eggs scrambled with sausage, onion and bell pepper; sliced tomato

5pm: mojitos; spinach and artichoke dip; cider

9pm: wine; cheese; hummus; almond crackers; salami; carrots

September Recap

days with:
wine: 12
alcohol: 6
treats: 3
cheats: 4
gluten: 0

grocery budget: $584.18 (uhhh... not cool)

measurements:
waist: 86cm (same)
hips: 101cm (+1)
band: 91cm (+1)
bust: 108cm (+1)
thigh: 63cm (+1)
calf: 40cm (same)
arm: 33cm (+1)
neck: 35cm (same)

weight: 166.0 (+0.7)

WTF, mate?  

Tuesday 11 September

sleep: 10pm to 730am

930am:
A1. Bench press drop sets, 3 x [3 wide + 3 medium + 3 close-grip], 20X1; 2:00 rest: 105/100/95, 115/110/105, 115/110/105
A2. 1-arm DB row, 3 x 6-9, 20X0; 2:00 rest: 45(9), 50(9), 55(6)
B1. Push-ups, absolutely perfect & strict, 4 x max (-2); :30 rest: 15, 12, 10, 10
B2. Toes-to-bar, 4 x 15 (or max if less than 15); 2:00 rest: 8, 9, 7, 6
C. DB weighted hip extensions, 3 x 6-8, 4022; :90 rest: 15(8), 20(7), 20(7)

1130am: eggs scrambled with ground beef, spinach and sweet potato

7pm: naked pizza; cider

8pm: frozen yogurt

Monday 10 September

sleep: 10pm to 630am

730am:
5k walk
15:00 stretching and foam rolling

9am: eggs scrambled with ground beef, onion, bell pepper, tomato and avocado

6pm: wine, olives, cheese

7pm: grilled steak; steamed broccoli, wine

8pm: cereal

grocery:
$20.32 at Whole Foods (wine, olives, cheese)
$5.92 at Biggs (cereal, milk)

Sunday 9 September

sleep: 1030pm to 7am (plagued by nightmares of the airdyne... no joke)

11am:
300FY
150.

1215pm: eggs scrambled with ground beef, spinach and sweet potato

3pm: wine, pistachios

5pm: cider

8pm: bloody mary; mongolian beef

Thursday 6 September

sleep: 11pm to 745am

930am:
5:00-10:00 run @ Z1
+
10 sets of:
:30 run @ 90% aerobic
:30 walk
+
10 sets of:
:30 run @ 90% aerobic
:30 light jog
+
10 sets of:
:30 run @ 90% aerobic
:30 run @ 50% aerobic

12pm: eggs scrambled with chicken, broccoli and sweet potato

5pm: sauteed chicken with steamed broccoli; macadamia nuts; wine

730pm: wine; ice cream

grocery:
$19.48 at Fresh Market (wine, macadamia nuts)
$3.69 at Whole Foods (ice cream)

August Recap

I started August by trying to do a Whole30 and the structure reignited all my old crazy food issues.  I don't understand how I can eat Whole30 compliant most of the time without triggering the crazy, but put a timeline on it and I go nuts.  I guess this is fine, though, considering I would be happy eating this way the rest of my life.  Except for when I'm not.

I also passed my one year anniversary at CSC this month.  I celebrated by buying Oly shoes and moving up to OPT's SHE programming.  I can already tell after 3 days of training that I'm working harder than I have in months.  Can't wait to see what the next year brings!

days with:
wine: 11
alcohol: 2
treats: 2
cheats: 6
gluten: 1

grocery budget: $317.03 (would have been a lot less without all the wine!)

measurements:
waist: 86cm (-2)
hips: 100cm (-1)
band: 91cm (+1)
bust: 107cm (-3)
thigh: 62cm (-1)
calf: 40cm (same)
arm: 32cm (same)
neck: 35cm (same)

weight: 165.3 (-2.6)

Monday 20 August

930am:
A1. Front squat, 5 x 3-5, 31X1; 2:00 rest: 85, 105, 125, 135, 150(3)
A2. strict pullups, 5x 5-7 with pause at bottom and top; 2:00 rest: 5 sets of 5 using the blue band
B. 120 seconds side plank on each side: 4x 0:30 on each side

1045am: eggs scrambled with chicken, broccoli and sweet potato

7pm: chicken fajitas with cheese and sour cream; corn tortilla chips; wine

grocery:
$25.40 at Whole Foods (sour cream, hot sauce, chips, cheese, wine)

Sunday 19 August

rest day

1030am: brunch at Teller's: omelette with sundried tomatoes, feta and canadian bacon; fruit; 2 bloody marys

430pm: grilled steak; steamed broccoli; watermelon

830pm: frozen banana; 2 hardboiled eggs

Wednesday 15 August

930am:
A. bulgarian split squats, 3x 8, 32X1; :90 rest between legs: all sets with 25lb dumbbells
B. weighted pullups, 3-3-3-3; 2:30 rest: 2.5, 5. 7.5(1), 7.5(1)
C. tabata situps (anchored, with abmat): 92 (high 14, low 10)

1045am: eggs scrambled with chicken, broccoli and sweet potato

1230pm: salad with tons of veggies; olive oil and balsalmic

6pm: wine; cheeseburger (no bun); apple slices; more wine

10pm: cider, spinach and artichoke dip with tortilla chips

Tuesday 14 August

930am:
5 increasing effort sets of:
0:30 double unders
0:30 burpees
0:30 AirDyne
6:30 walk rest

1045am: eggs scrambled with chicken, broccoli and sweet potato

2pm: 2 hardboiled eggs

7pm: chicken sauteed with zucchini, tomato, pesto and cheese; wine; frozen banana

grocery:
$22.09 at Whole Foods (zucchini, pesto, wine, cheese)

Sunday 12 August

rest day

I don't want to talk about it.

grocery:
$41.17 at Trader Joe's (coffee, tea, sweet potatoes, coconut oil, chicken)

Saturday 11 August

rest day

bad decisions all around.

July Recap

Oh, vacation.  Look what you've done:

days with:
wine/alcohol: 17
cheats: 17
gluten: 1 :(
no exercise: 11

But only $188.16 spent on groceries!  Small victories.

With about a week left on my vacation, I couldn't wait to get back to regular exercise and clean eating.  I really felt like crap, which was a direct result of the crap I was eating and drinking.  Hence, the Whole30.  It would be nice if I remembered how good I feel when I eat clean.

Tuesday 24 July

rest day

cheats: gluten, wine, cheese, beer