Wednesday August 22nd
Exercise-
·
Football training (1.5 hours) mixed interval and
cardio
Nutrition- total calories- 1980
Breakfast-
·
Bran cereal+ skimmed milk+ fruit @350
Snack-
·
Chocolate milk @130
Lunch-
·
Beef steak salad @400
Snack-
·
2x power bars + popcorn @600
Dinner-
·
None (football training 9-11)
Snack
·
gatorade x2 + mixed nuts + milk @500
Rest &
recovery-
Feeling a little tired from yesterdays
double WOD but in general feel great. I am really enjoying the change in scene
and training that the gym is giving me. I enjoyed running outside for a long
time in the early stages of this 80 days, but as the heat increased I began to
see it more as a chore because the running was so uncomfortable. The gym is
still hotter than any gym you and I have ever been in before but it isn't as
oppressive and the lack of sheer baking sunlight makes it almost pleasant in
comparison. So here's to making the next 24 days as fruitful at the last 7 or
so.
Thursday August 23rd
Exercise-
·
Legs + cycling interval sprints
Nutrition- total calories- 2370
Breakfast-
·
Bran cereal+ skimmed milk+ fruit @350
Snack-
·
Banana + orange @120
Lunch-
·
4 whole eggs + 2 brown bread @600
Snack-
·
Lemon water+ nuts+ jerky @400
Dinner-
·
Chicken and broccoli @ 500
Snack
·
Cereal+ banana+ PB mix snack @ 400
Rest &
recovery-
Today was a long day because of last
night’s late night football breaking my routine again. I woke up late so missed
my window for morning training and so trained after work when I felt both
hungry and tired. My training was effective and enjoyable once I got going. I
increased my squat weights and reps from last time, which made me feel a little
more accomplished considering my mental state of just being tired and yawning
uncontrollably (this is where a little boost of NO-Explode supplement would
help). All in all a good session but more calories needed during the day and
sleep needed in advance.
Friday August 24th
Exercise-
·
Chest and triceps + cycling
Nutrition- total calories-
Breakfast-
·
Bran cereal+ skimmed milk+ fruit @350
Snack-
·
Powerbar @ 200
Lunch-
·
6 whites+ 3 yolks @500
Snack-
·
1/2 cup mixed nuts + jerky @250
Dinner-
·
Chicken + mixed boiled veg @600
Snack
·
1 orange + 1 lemon juice pop
Rest &
recovery-
My legs are super stiff today after
yesterdays lifts and cycling to boot so the gym was a solely leg day with some
light cycling to try and loosen some of my quad, hip and hamstring stiffness.
My chest felt strong and my weights and reps reflect my motivation and hard
work as I continued to up the workload. I am always apprehensive of my chest because
I already have quite a barrel shape to it and that is not always conducive to
running efficiently. So I often drop the weight and try and increase the reps
to avoid mass and aim for lean definition with wider grips and slower
contractions.
Saturday August 25th
Exercise-
·
Back + Biceps + intermittent sprint sets
(cycling)
Nutrition- total calories- 2000
Breakfast-
·
Bran cereal+ skimmed milk+ fruit @340
Snack-
·
Powerbar + choc milk @330 (post workout)
Lunch-
·
6 whites+ 2 yolks @340
Snack-
·
None
Dinner-
·
International food night (Richards house)
Fajita+ perogi+ curry @800
Snack
·
Choc milk @120
Rest &
recovery-
Felt strong and fast in the saddle today.
Lots of differing exercises and reps, which kept it interesting and enjoyed the
cycling too. My nutrition slipped a little but only a little because there was
certain foods I had to avoid but was able to make sensible choices.
Exercise-
·
Running with Angie WOD
Nutrition- total calories- 2060
Breakfast-
·
Bran cereal+ skimmed milk+ fruit @340
Snack-
·
None
Lunch-
·
6 whites + 2 yolks @340
Snack-
·
2x bananas + yogurt smoothie @300
Dinner-
·
Beef steak + veg (dinner with Mike) @800
Snack
·
Cheat treat- Choc ice cream pot @280
Rest &
recovery-
Stayed up late to watch football and then
got up late too, Sundays are for 2 things. Lie-ins and training so I did both
and worked out H.A.M. with the running with Angie WOD. I took Jen along with me
and she now knows what it takes to push herself through that kind of training
in the baking heat. Needless to say we were both toast afterwards.
Completion time- 41.07 minutes.
Monday August 27th
Exercise-
·
Gym double session- am Shoulders and Triceps +
pm 60 minute intense cycling climb intervals.
Nutrition- total calories- 2200
Breakfast-
·
Bran cereal+ skimmed milk+ fruit @340
Snack-
·
Choc milk + granola bar (post workout) @ 400
Lunch-
·
Tuna + chili peppers @ 560
Snack-
·
Granola bar+ Gatorade @400
Dinner-
·
Chicken + mixed boiled veg @500
Snack
·
Yogurt @ 200
Rest &
recovery-
Today is my longest day at work and for whatever
reason it is always the day I feel like doing a double day at the gym. This
morning’s session on shoulders and triceps was focused and rewarding as I felt
I was making gains with each rep. Then this evening I pushed myself despite
being pretty shot from the days teaching to an hour of hard riding on the bike.
A productive day with only 19 days left of DoMore8.0.
Tuesday August 28th
Exercise- Gym - WOD x3 + cycling intervals
·
Nutrition- total calories- 2120
Breakfast-
·
6 whites+ 2 yolks @450
Snack-
·
Granola bar+ PB +choc milk @500
Lunch-
·
None (Typhoon closed school, went to gym at 5pm
then ate dinner)
Snack-
·
Banana milk @120
Dinner-
·
Chicken salad @500
Snack
·
Cereal + yogurt @450
Rest &
recovery-
Today was a bit of a messy one in terms of
routine. School closed because of a non-existent typhoon but only after we had
sat at our desks doing naff all for 3 hours. I went straight to the gym after
this at 5pm and missed my lunch. I completed 3 CrossFit WOD's of varying
exercises but all of the highest intensity and I am now paying for it with my
depleted energy levels. I haven't eaten enough and am now struggling to make up
the deficit in a healthy way without gorging myself on nuts or something else
high calorie that I don't really need at this point in the day (11pm). I also
know that I am going to be exhausted tomorrow purely because of this break in
routine.
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