Monday, November 5, 2012

Food and workout log, 11/5-11/11

Monday, 11/5
Breakfast - omelet with peppers and onions at work, 18 almonds
Snack - 3oz beef jerky
Lunch - big bowl of chili, ate half
Snack - Nugo organic bar
Dinner - Scrambled eggs with summer sausage and fig infused goat cheese. 6 florets of broccolini
Workout - Wendler week 2 deadlifts - last set 7x115kg; Fran Rx: 6:16 (First time doing Rx)
Post workout snack - 3tsp almond butter, 1oz summer sausage
Midnight snack :( - 1/2 cup blueberries, almond butter and summer sausage

Tuesday, 11/6
Mobility class with Jim - Scapular movement and then dragging the sled (115kg) up and down the gym
Breakfast - 2tsp almond butter, ~1oz summer sausage, 8 almonds
Snack - nugo organic bar
Lunch - fajitas with veggies and steak (no guac this time)
Dinner - Boneless, skinless chicken marinated in coconut milk-based curry sauce, spinach and goat cheese salad
Workout - personal training with Steve - lots of mid-back strength and some hand stands.
Post-workout - Life's Basics Plant Protein shake

Wednesday, 11/7 (Rest day!)
Breakfast - omelet with half an onion, about 1oz of goat cheese. ~10 almonds
Snack - nugo bar
Lunch - Spinach and mixed green salad, with onions, peppers, egg, sheep feta, herb vinaigrette plus 4oz steelhead
Snack - nugo bar
Dinner - Left over chicken with coconut milk curry sauce, 2 tsp almond butter

Thursday, 11/8
Breakfast - omelet with onions and peppers at work
Snack - nugo organic bar and ~10 almonds
Lunch - Steak salad on arugula
Snack - nugo organic bar, ~10 almonds
Dinner - chicken sausage and broccoli
Personal training with Steve - trap deadlifts, handstands, finish with 3x30 sec on the aerodyne
Crossfit - I go you go 5x10 wall balls, 3 min rest, 4x250m row, 3 min rest, 4x25 box jumps
Extra credit - banded muscle-ups, 1x5 orange band, 1x2 black band, 1x1 black band.
Snack - Life's basics protein drink (2 scoops), 1oz sweet potato, 2 tsp almond butter

Friday, 11/9
Breakfast - omelet with half onion, goat cheese
Snack - 10 almonds and 3oz beef jerky
Lunch - steak salad at Cuoco
Snack - 2 nugo organic bars and a few almonds
Snack again - Chicken spiedini at Cuoco
Dinner - "jar indian" chicken

Saturday, 11/10
Weighed in at 174 this morning, 1 lb lighter than post-leaning challenge weight.
Crossfit workout with Mike. Wod: I go/you go: 150m row, 125kg sled pull across gym, 40kg farmers walk back. 15 KB swings (28kg), farmers walk back, sled pull back. 3rounds. This about killed me.
Worked on handstands and muscle ups instead of doing mobility class. Nick showed me some new progression for muscle ups. Ring rows pulling to the bottom of the sternum rather than the armpit. Then rolling over the rings. Hard but good. Also did a couple sets of five with the orange band and a couple pulls with the black band.
Brunch - el diablo omelet and sautéed veggies. They put cheddar rather than goat cheese on my omelet :( so may be stuffy. Also I am having a diet coke which is bad for me as well. Lets see if I have a crappy weekend.
Snack 1 - 2 tsp almond butter
Snack 2 - 3 tsp almond butter
Snack 3 - 2 tsp almond butter, four slices (1oz?) of summer sausage
Dinner - Hummus, falafel, red peppers stuffed with sheep feta, gyros (probably too much)

Sunday, 11/11
Pre-workout snack - ~1oz of sweet potato and 3 tsp of almond butter
Workout with Andy - 32 kg x 21 KB swings, 150m row, 100kg sled pull x4 rounds
Post-workout - Omelet with sauteed root veggies and goat cheese
Snack - 2oz fried summer sausage and mayo, 2 tsp almond butter, 2 oz sweet potato
Snack - ~1 cup blueberries
Snack - 1 chicken italian sausage, ~1/2 cup root veggies, 2 tsp almond butter
Dinner - Left over jar indian (coconut milk based) chicken, root veggies

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