10am: 10x (4 pullups + 6 burpees + 8 goblet squats (35lb KB)): 12:25
eat:
1130am: viking hash with 3 eggs
4pm: salad with tomato and avocado; steak with steamed broccoli; 1.5 glasses red wine
28 January 2012
27 January 2012
Friday 27 January
work:
10 minute double-under practice; 6-4-2 snatch-grip deadlift: 103-123-143; 6-4-2 14" benchpress: 85-95-110; 3x 400m run: 1:59/2:02/1:56
eat:
8am: bacon, sausage, eggs and cheese; berries
1pm: broccoli chicken cheese soup
630pm: salad with tomato and avocado; pork chop and sweet potato; 1 glass red wine
26 January 2012
Thursday 26 January
rest day
eat:
1pm: broccoli chicken cheese soup
630pm: salad with tomato and avocado; steak and broccoli; 1 glass red wine
25 January 2012
Wednesday 25 January
work: 1 to 15 kettlebell ladder (35lbs); 100 walking lunges; 5 minutes side plank
eat:
1pm: broccoli chicken cheese soup
630pm: salad with tomato and avocado; salmon and sweet potato; 1 glass red wine
24 January 2012
Tuesday 24 January
work: 4x (3 power cleans + 5 burpees AFAP): 85/95/95/95; 4x (0:30 row sprint): 190/190/189/188
eat:
1pm: chili with half an avocado
630: salad with tomato and avocado; pork chop with roasted sweet potato; 1 glass red wine
8pm: 1-2oz cheese
23 January 2012
Monday 23 January
work: 5x (4-6 overhead squats 32X1 + AMRAP pullups): 53-63-68-73-73; 5x (1 minute double-unders + 1 minute plank)
eat:
1pm: chili with half an avocado
630pm: salad with tomato and half an avocado; steak with roasted sweet potato; 4 glasses red wine
22 January 2012
Sunday 22 January
work:
9am: spinning
eat:
1030am: sausage spinach sweet potato scramble
5pm: salad with tomato and avocado; broccoli chicken cheese soup
21 January 2012
Saturday 21 January
work: 2.4 mile walk in icy conditions; 12 minute running clock: 1000m row: 4:20 (PR) + AMRAP (10 box jumps + 10 hand-release push ups) in remaining time: 7 rounds + 1 box jump
eat:
1030am: sausage spinach sweet potato scramble
5pm: salad with tomato and avocado; roast chicken; 2 glasses wine; 2 vodka sodas
8pm: lots of vodka sodas
11pm: sausage spinach sweet potato scramble; lots of licorice
20 January 2012
Friday 20 January
work: backsquat 30X1 5-4-3-2-1: 125-135-145-155-165 (PR); 3x 20 lunges with 2x 30lb dumbbells; toes to bar practice; double-under practice
eat:
1pm: chili with half an avocado
630pm: salad with tomato and half an avocado; pork chop with roasted sweet potato; 1.5 glasses red wine
19 January 2012
Thursday 19 January
rest day
eat:
1pm: chili with half an avocado
6pm: salad with half an avocado and tomato; steak with steamed broccoli; 1 glass wine
18 January 2012
Wednesday 18 January
work: 2x (0:30 box jumps (20") + 0:30 kettlebell swings (53lbs) + 0:30 burpees); 2x 1:30 row
eat:
1pm: chili with half an avocado
630pm: salad with half an avocado and tomato; salmon with roasted sweet potato; 1 glass red wine
17 January 2012
Tuesday 17 January
work: 5 minutes pullups + 4 minutes wallballs + 3 minutes sit ups + 2 minutes double-unders + 1 minute pushups
eat:
1pm: chili with half an avocado
630pm: salad with tomato and half an avocado; pork chop with roasted sweet potato; 1 glass red wine
16 January 2012
Monday 16 January
work: 1RM power clean: 115; 1RM bench press (30X1): 120 (PR)
eat:
9am: sausage, eggs and spinach
3pm: chipotle bowl: carnitas + barbacoa + salsa + guacamole
630pm: salad with tomato and half avocado; steak with roasted sweet potato; 1 glass red wine; 1 spoon almond butter
01 January 2012
December recap
*only counting 15 days, since vacation starts on the 16th*
days with:
treats: 4
cheats: 3
binges: 2
gluten: 0
wine: 5
other alcohol: 3
workouts: 11
measurements:
waist: 87 (same)
hips: 101 (-2)
thigh: 63 (same)
calf: 40 (same)
ribcage: 90 (-1cm)
bust: 109 (-1cm)
arm: 32 (same)
neck: 35 (same)
weight: 165.9
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