On a 30:00 running clock:
On the evens (0, 2, 4...): 3 power cleans @ 70% 1RM, touch-and-go (used 105)
On the odds (1, 3, 5...): 5 ring push-ups (these felt really good!)
+
10 rounds of:
:20 handstand hold
5 pull-ups, chin over vertical plane
:20 rest
31 October 2012
30 October 2012
Tuesday 30 October
A. 1 power snatch + 5 overhead squats, 5 x 1 @ warm-up loads; 2:00 rest: 65, 75, 85, 90, 95
B1. Overhead squat, 6 x 3-4, 3211; :20 rest: 85, 95, 105, 115, 120, 125 (PR+10)
B2. Weighted pull-ups, pronated grip, 6 x 2-3, 21X0; 3:00 rest: all unweighted, but the first of each round was consistently strict!
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest
B1. Overhead squat, 6 x 3-4, 3211; :20 rest: 85, 95, 105, 115, 120, 125 (PR+10)
B2. Weighted pull-ups, pronated grip, 6 x 2-3, 21X0; 3:00 rest: all unweighted, but the first of each round was consistently strict!
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest
28 October 2012
Sunday 28 October
10 sets for total time:
250m row
10 push-ups
:30 rest
Total time: 21:15
Row splits:
58.2
59.7
1:00.1
59.9
1:00.2
1:00.5
1:00.5
1:00.4
59.3
58.4
This wasn't nearly as bad as I expected!
250m row
10 push-ups
:30 rest
Total time: 21:15
Row splits:
58.2
59.7
1:00.1
59.9
1:00.2
1:00.5
1:00.5
1:00.4
59.3
58.4
This wasn't nearly as bad as I expected!
27 October 2012
Saturday 27 October
A1. Incline bench press, 8-6-4-2, 20X1; 2:00 rest: 85, 95, 105, 115 (was awkward mainly because my feet couldn't reach the floor...)
A2. Clean-grip deadlift, 4 x 4-6, 22X1; 2:00 rest: 175, 185, 195, 205(4) - these were really tough today, for some reason
B. Single-arm overhead DB walking lunge, 3 x 20 steps (switch arms after 10 w/o resting); :90 rest: 30, 40, 45 (should have gone heavier)
+
For total reps and calories:
5:00 double-unders: 176
3:00 rest
3:00 AirDyne calories: 50
3:00 rest
1:00 double-unders: 28
A2. Clean-grip deadlift, 4 x 4-6, 22X1; 2:00 rest: 175, 185, 195, 205(4) - these were really tough today, for some reason
B. Single-arm overhead DB walking lunge, 3 x 20 steps (switch arms after 10 w/o resting); :90 rest: 30, 40, 45 (should have gone heavier)
+
For total reps and calories:
5:00 double-unders: 176
3:00 rest
3:00 AirDyne calories: 50
3:00 rest
1:00 double-unders: 28
26 October 2012
Thursday 25 October
3 sets of:
4 power cleans, touch-and-go: 105, 110, 115
:20 row @ very high effort
2:30 rest
+
2 sets of:
400m run @ 90% effort
:00 rest
20 thrusters, 65 (unbroken)
3:00 rest
+
For time:
150 double-unders (about 6 minutes)
100 lunge steps (about 4 minutes)
50 pull-ups (10 sets of 5; about 7.5 minutes)
=17:30 (ugh)
4 power cleans, touch-and-go: 105, 110, 115
:20 row @ very high effort
2:30 rest
+
2 sets of:
400m run @ 90% effort
:00 rest
20 thrusters, 65 (unbroken)
3:00 rest
+
For time:
150 double-unders (about 6 minutes)
100 lunge steps (about 4 minutes)
50 pull-ups (10 sets of 5; about 7.5 minutes)
=17:30 (ugh)
24 October 2012
Wednesday 24 October
10:00 AirDyne @ Z1
+
30 Turkish get-ups, perfect & controlled (used 35lb KB)
+
Front leaning rest on floor (plank), accumulate 180 total seconds: broken into 0:90 + 0:60 + 0:30
+
10:00 AirDyne @ Z1
+
30 Turkish get-ups, perfect & controlled (used 35lb KB)
+
Front leaning rest on floor (plank), accumulate 180 total seconds: broken into 0:90 + 0:60 + 0:30
+
10:00 AirDyne @ Z1
23 October 2012
21 October 2012
Sunday 21 October
OPTathlon 3.0:
Event 1: Ground-to-overhead: 145 (PR +10)
Event 2: Standing triple jump: 17’1″ (9 inches shorter than April)
Event 3: Row repeats: 1:50.6 + 1:53.6 (0:11 faster than April)
Event 4: Thruster/pull-up/burpee: 4 rounds on the buzzer
Event 5: Overhead shot toss: 25’1″ (18 inches shorter than April)
Event 6: 3000m run: 20:35
Event 2: Standing triple jump: 17’1″ (9 inches shorter than April)
Event 3: Row repeats: 1:50.6 + 1:53.6 (0:11 faster than April)
Event 4: Thruster/pull-up/burpee: 4 rounds on the buzzer
Event 5: Overhead shot toss: 25’1″ (18 inches shorter than April)
Event 6: 3000m run: 20:35
Super happy with the C&J, row repeats and the AMRAP. Really pissed about the triple jump, shot toss and run. Oh well…
19 October 2012
Thursday 18 October
sleep: 1030pm to 730am
work:
5:00 row @ 90% aerobic
5:00 rest
5:00 @ 90% aerobic of [5 pull-ups + 10 squats + 15 sit-ups + 20 double-unders]
eat: whole30 compliant
work:
5:00 row @ 90% aerobic
5:00 rest
5:00 @ 90% aerobic of [5 pull-ups + 10 squats + 15 sit-ups + 20 double-unders]
eat: whole30 compliant
Wednesday 17 October
sleep: 11pm to 730am
work:
A. Power clean, 10 x 3 @ moderate effort; begin a set every :60: all at 103
B1. Close-grip bench press, 3 x 4-5, 30X1; 2:00 rest: 95, 110, 120
B2. 1-arm DB row, 3 x 4-7, 20X0; 2:00 rest: 50, 60, 70(4) on right, 65(4) on left
C. DB back extensions, 3 x 5-8, 2022; :90 rest: 20, 25(7), 25(6)
eat: whole30 compliant + cider
work:
A. Power clean, 10 x 3 @ moderate effort; begin a set every :60: all at 103
B1. Close-grip bench press, 3 x 4-5, 30X1; 2:00 rest: 95, 110, 120
B2. 1-arm DB row, 3 x 4-7, 20X0; 2:00 rest: 50, 60, 70(4) on right, 65(4) on left
C. DB back extensions, 3 x 5-8, 2022; :90 rest: 20, 25(7), 25(6)
eat: whole30 compliant + cider
17 October 2012
Tuesday 16 October
sleep: 1030pm to 730am
work:
A. 1 power snatch + 5 overhead squats, 5 x 1 adding weight per set building to only a moderate load; 2:00 rest: 63, 68, 73, 78, 88
B1. Overhead squat, 5 x 4-5, 3211; :20 rest: 53, 63, 68, 78, 88
B2. Weighted pull-ups, pronated, 5 x 3-4, 21X0; 3:00 rest: all sets of 4, unweighted, with minimal kip (maybe 1 or 2 were actually strict!)
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest
eat: whole30 + cider + honey
work:
A. 1 power snatch + 5 overhead squats, 5 x 1 adding weight per set building to only a moderate load; 2:00 rest: 63, 68, 73, 78, 88
B1. Overhead squat, 5 x 4-5, 3211; :20 rest: 53, 63, 68, 78, 88
B2. Weighted pull-ups, pronated, 5 x 3-4, 21X0; 3:00 rest: all sets of 4, unweighted, with minimal kip (maybe 1 or 2 were actually strict!)
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest
eat: whole30 + cider + honey
16 October 2012
14 October 2012
Sunday 14 October
sleep: not great
eat: whole30 compliant
work:
5 sets of:
500m row @ 90% effort
3:00 rest
=
2:00.1
2:00.9
2:00.7
2:00.0
2:00.2
eat: whole30 compliant
work:
5 sets of:
500m row @ 90% effort
3:00 rest
=
2:00.1
2:00.9
2:00.7
2:00.0
2:00.2
Sonoma-style chicken salad
ingredients:
cooked, cubed chicken (I had 2 breasts and 4 thighs)
walnuts
4 stalks celery, sliced
grapes, halved
poppy seeds
mayo
Combine all ingredients. Let chill. Eat as is, or on top of a bed of spinach. Enjoy!
cooked, cubed chicken (I had 2 breasts and 4 thighs)
walnuts
4 stalks celery, sliced
grapes, halved
poppy seeds
mayo
Combine all ingredients. Let chill. Eat as is, or on top of a bed of spinach. Enjoy!
13 October 2012
mayonnaise
ingredients:
1 large egg, room temp
2T lemon juice
1 1/4 cups olive oil
1/2t dry mustard
1/2t salt
Crack egg into blender; add lemon juice; let them combine for about an hour. Add mustard, salt and 1/4cup olive oil; blend on low until frothy. While blender is running, slowly drizzle in 1 cup of oil (should take 2-3 minutes). Refrigerate for at least one hour.
This is so easy to do! Why on earth did I wait so long to try this?
Thanks, theclothesmakethegirl!
1 large egg, room temp
2T lemon juice
1 1/4 cups olive oil
1/2t dry mustard
1/2t salt
Crack egg into blender; add lemon juice; let them combine for about an hour. Add mustard, salt and 1/4cup olive oil; blend on low until frothy. While blender is running, slowly drizzle in 1 cup of oil (should take 2-3 minutes). Refrigerate for at least one hour.
This is so easy to do! Why on earth did I wait so long to try this?
Thanks, theclothesmakethegirl!
Saturday 13 October
sleep: 9pm to 730am
food: whole30 compliant, except for the rest of the bacon this morning
workout:
10:00 @ steady pace of:
200m run
15 air squats
15 sit-up
+
A. Clean & jerk, 20:00 technique work: worked up to 113, focused on catching the bar better and getting deeper in a split jerk.
B1. Thruster, 4 x 8 continuous, add weight each set; :60 rest: 85, 90, 95, 100
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest: all sets of 3, unweighted with minimal kip
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest: 100, 125, 145, 155
C2. Dips, strict unweighted, 4 x :90; :60 rest: 11, 9, 8, 8 (bar dips)
grocery:
$17.76 at Whole Foods (borsari salt, dry mustard, poppy seeds, lemon)
$19.99 at Trader Joe's (chicken, celery, pumpkin pie spice)
$56.62 at Costco (deodorant, smart water, laundry detergent, grapes, broccoli, spinach)
food: whole30 compliant, except for the rest of the bacon this morning
workout:
10:00 @ steady pace of:
200m run
15 air squats
15 sit-up
+
A. Clean & jerk, 20:00 technique work: worked up to 113, focused on catching the bar better and getting deeper in a split jerk.
B1. Thruster, 4 x 8 continuous, add weight each set; :60 rest: 85, 90, 95, 100
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest: all sets of 3, unweighted with minimal kip
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest: 100, 125, 145, 155
C2. Dips, strict unweighted, 4 x :90; :60 rest: 11, 9, 8, 8 (bar dips)
grocery:
$17.76 at Whole Foods (borsari salt, dry mustard, poppy seeds, lemon)
$19.99 at Trader Joe's (chicken, celery, pumpkin pie spice)
$56.62 at Costco (deodorant, smart water, laundry detergent, grapes, broccoli, spinach)
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
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
Thursday 11 October
sleep: 10pm to 7am
930am:
10:00 @ steady pace of [5 ring push-ups + 5 toes-to-bar + 10 double-under]
5:00 rest
10:00 @ steady pace of [5 burpees + 5 pull-ups + 100m run]
5:00 rest
10:00 @ steady pace of [5 glute-ham sit-ups + 5 Russian kettlebell swings, tough (88) + 10 hard row pulls]
12:30pm: toppings off a disgusting chef's salad; apple
7pm: wine; bacon and eggs; chicken with butternut squash and carrots
930am:
10:00 @ steady pace of [5 ring push-ups + 5 toes-to-bar + 10 double-under]
5:00 rest
10:00 @ steady pace of [5 burpees + 5 pull-ups + 100m run]
5:00 rest
10:00 @ steady pace of [5 glute-ham sit-ups + 5 Russian kettlebell swings, tough (88) + 10 hard row pulls]
12:30pm: toppings off a disgusting chef's salad; apple
7pm: wine; bacon and eggs; chicken with butternut squash and carrots
10 October 2012
Wednesday 10 October
sleep: 1030pm to 730am
830am: 1/2 banana
9am:
6 sets of:
:60 row @ 97% effort
5:00 rest
=
280
283
283
278
275
273
11am: bacon and eggs scrambled with spinach, butternut squash and sweet potato
7pm: cider; macadamia nuts; sauteed ground beef with onions, bell pepper and zucchini; banana with almond butter
grocery:
$19.23 at Whole Foods (wine, cider, zucchini)
830am: 1/2 banana
9am:
6 sets of:
:60 row @ 97% effort
5:00 rest
=
280
283
283
278
275
273
11am: bacon and eggs scrambled with spinach, butternut squash and sweet potato
7pm: cider; macadamia nuts; sauteed ground beef with onions, bell pepper and zucchini; banana with almond butter
grocery:
$19.23 at Whole Foods (wine, cider, zucchini)
09 October 2012
Tuesday 9 October
sleep: horrible
930am:
A. Squat clean x 4 + push press x 1, 4 x 1; :90 rest: 83, 93, 103, 108
B. Squat clean cluster, 5 x 1.1.1.1; :10 between reps, 2:00 between sets: 113, 118, 118, 118, 118
C1. Shoulder press, 4 x 4-5, 12X1; 2:00 rest: 75, 85, 90(3), 90(3)
C2. Rope climb, 4 x 2; 2:00 rest: only did 1 rope climb per round
+
AMRAP double-unders in 10:00, perform 5 toes-to-bar every break: 122 + tons of TTB. so freaking frustrated with double unders.
12pm: bacon and eggs scrambled with spinach and sweet potato
6pm: ground beef sauteed with onion, bell pepper and squash
730pm: banana with almond butter
930am:
A. Squat clean x 4 + push press x 1, 4 x 1; :90 rest: 83, 93, 103, 108
B. Squat clean cluster, 5 x 1.1.1.1; :10 between reps, 2:00 between sets: 113, 118, 118, 118, 118
C1. Shoulder press, 4 x 4-5, 12X1; 2:00 rest: 75, 85, 90(3), 90(3)
C2. Rope climb, 4 x 2; 2:00 rest: only did 1 rope climb per round
+
AMRAP double-unders in 10:00, perform 5 toes-to-bar every break: 122 + tons of TTB. so freaking frustrated with double unders.
12pm: bacon and eggs scrambled with spinach and sweet potato
6pm: ground beef sauteed with onion, bell pepper and squash
730pm: banana with almond butter
Monday 8 October
rest day
8am: bacon and eggs; pumpkin cookie
12pm: baked chicken with butternut squash and carrots
6pm: ground beef sauteed with bell pepper, onion and squash; pumpkin cookie; wine
grocery:
$12.29 at Whole Foods (bananas, wine)
8am: bacon and eggs; pumpkin cookie
12pm: baked chicken with butternut squash and carrots
6pm: ground beef sauteed with bell pepper, onion and squash; pumpkin cookie; wine
grocery:
$12.29 at Whole Foods (bananas, wine)
07 October 2012
Pumpkin Cookies
ingredients:
3/4 cup coconut flour
2T almond butter
1/2 can pumpkin
3 small ripe bananas, mashed
2 eggs, beaten
1T vanilla extract
1T honey
1/2t salt
1/2t baking soda
2T pumpkin pie spice
handful of walnuts
handful of dark chocolate chips
Mash bananas. Add pumpkin, almond butter, honey, vanilla and eggs; mix well. In a separate bowl, combine dry ingredients. Add slowly to batter, mixing well. Stir in nuts and chocolate. Bake at 350 for 15-20 minutes. This makes 12-15 large, cakey, delicious cookies.
3/4 cup coconut flour
2T almond butter
1/2 can pumpkin
3 small ripe bananas, mashed
2 eggs, beaten
1T vanilla extract
1T honey
1/2t salt
1/2t baking soda
2T pumpkin pie spice
handful of walnuts
handful of dark chocolate chips
Mash bananas. Add pumpkin, almond butter, honey, vanilla and eggs; mix well. In a separate bowl, combine dry ingredients. Add slowly to batter, mixing well. Stir in nuts and chocolate. Bake at 350 for 15-20 minutes. This makes 12-15 large, cakey, delicious cookies.
Sunday 7 October
sleep: 10pm to 8am
1030am:
10:00 squat snatch technique work, all singles @ no more than 70% of max: worked up to 83
+
5 rounds, ensure faster each round, of:
50 double-unders
10 no-push-up burpee box jumps, 20"
400m row
double-unders sucked today. each round was all over the place, time-wise, but rows went like this:
1:59.4
1:56.5
1:53.8
1:50.5
1:38.4
1pm: bacon and eggs scrambled with sweet potato and spinach
430pm: paleo pumpkin cookies
grocery:
$38.50 at Whole Foods (baking soda, honey, bananas, walnuts, vanilla extract, chocolate chips, almond butter, coconut flour)
1030am:
10:00 squat snatch technique work, all singles @ no more than 70% of max: worked up to 83
+
5 rounds, ensure faster each round, of:
50 double-unders
10 no-push-up burpee box jumps, 20"
400m row
double-unders sucked today. each round was all over the place, time-wise, but rows went like this:
1:59.4
1:56.5
1:53.8
1:50.5
1:38.4
1pm: bacon and eggs scrambled with sweet potato and spinach
430pm: paleo pumpkin cookies
grocery:
$38.50 at Whole Foods (baking soda, honey, bananas, walnuts, vanilla extract, chocolate chips, almond butter, coconut flour)
06 October 2012
Saturday 6 October
sleep: 1030pm to 745am
9am:
Warm-up:
5 sets w/partner:
3 wall walks
AMRAP (-1) pull-ups, chin-over vertical plane (4-5 each time)
400m run @ 95% effort (more like 75% effort)
rest while partner goes
+
A. Clean & jerk, 20:00 technique work (set-up, receiving position, split footwork, touch-and-go, etc. - pick one aspect according to individual needs and work it): worked up to 120 with perfect form
B1. Thrusters, 3 x 10 continuous (no pausing), add weight each set; :60 rest: 65, 75, 85
B2. Weighted pull-ups, 3 x 2, 21X0; 3:00 rest: belt + 2.5
C1. DB walking lunge steps, 3 x 10 tough; :10 rest: 50s, 55s, 60s
C2. Dips, 3 x max reps unweighted; :60 rest: 6, 4, 5 (bar dips)
12pm: bacon and eggs scrambled with sweet potato
430pm: macadamia nuts; wine
7pm: baked chicken with butternut squash, carrots and onion
grocery:
$7.99 at Whole Foods (bacon)
$43.87 at Trader Joe's (coffee, tea, coconut oil, spinach, onions, chicken, sweet potatoes, bacon, bell peppers)
9am:
Warm-up:
5 sets w/partner:
3 wall walks
AMRAP (-1) pull-ups, chin-over vertical plane (4-5 each time)
400m run @ 95% effort (more like 75% effort)
rest while partner goes
+
A. Clean & jerk, 20:00 technique work (set-up, receiving position, split footwork, touch-and-go, etc. - pick one aspect according to individual needs and work it): worked up to 120 with perfect form
B1. Thrusters, 3 x 10 continuous (no pausing), add weight each set; :60 rest: 65, 75, 85
B2. Weighted pull-ups, 3 x 2, 21X0; 3:00 rest: belt + 2.5
C1. DB walking lunge steps, 3 x 10 tough; :10 rest: 50s, 55s, 60s
C2. Dips, 3 x max reps unweighted; :60 rest: 6, 4, 5 (bar dips)
12pm: bacon and eggs scrambled with sweet potato
430pm: macadamia nuts; wine
7pm: baked chicken with butternut squash, carrots and onion
grocery:
$7.99 at Whole Foods (bacon)
$43.87 at Trader Joe's (coffee, tea, coconut oil, spinach, onions, chicken, sweet potatoes, bacon, bell peppers)
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
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...
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...
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.
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.
01 October 2012
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
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?
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?
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