3-28-12
AM Bwt-242.0 lbs
Sleep-10 hours, glorious, didn't believe it could happen, no crazy dreams, just great sleep, then straight to the gym
Pre WOD-20g carbs in Gatorade form
16 oz black coffee
Post WOD-50 g carbs, 20g protein
Lunch-2 chicken quarters ate some of the skin, 2.5 c spinach
Snack 20g protein shake
8 oz chicken breast
Dinner 1 brat 4 oz chicken 2 c spinach 1 baked sweet potato
snack-20g protein shake
Protein-200g
Fat-70g
Carbs-120g
WOD-5 rounds + 3 DU of 3 2 pood KB swing and 12 DU 3 min 100%; 8 min rest; 31 manmakers 30 lbs 3 min 100%; 8 min rest; 3 burpees 12 DU; 6 rounds + 3 burpees, DU went a lot quicker here; 12 minutes rest; 3 minute airdyne at 100%-hard as hell at the end, absolutely terrible.
Post WOD feeling-sore, already can tell I'll feel rough tomorrow AM, will most likely hit another stretch cycle
Post WOD 7 hrs-sore, hurting, know I did something today.
Wednesday, March 28, 2012
Tuesday, March 27, 2012
3-27-12
AM BW-243.0lbs
6 AM-1 cup black coffee
Bfast-2 eggs, knew I was coming in around 9 ate at 7 am good decision
Post WOD-20g Protein, 60g carbs
Lunch-1pm-3 oz tuna, 6 oz chicken breast, 2 c spinach, 1 c carrot
Snack-20g protein shake (didn't have anything so just crushed this) 1 c spinach
Dinner-2 bratwursts, 1 1/2 cup carrot, 1 c spinach
20 g protein protein shake
Macros to this point
protein-201 g
carbs-38g
Fat-25 g
WOD-
-Split squat test-7 reps Lt leg, 8 reps Rt leg
-Dips- 8 reps with 1 pood, could have done 1.5 pood felt pretty good post dips
Lactate testing-crazy stuff got to 300watts don't know how long I was on the bike. Terrible, bleh, def legs were moderately shot after this
Half Cindy-8 rounds +6 pushups, was actually really happy about this because after the bike, I was dreading this. Pull ups are becoming better. Still need to work on my pacing aspect, but I went out and def gave max and if full cindy is ever up maybe hope for 18 rounds+
Post WOD feel-took the dogs out again on a long walk as it was nice, stretched again today because just felt right
AM BW-243.0lbs
6 AM-1 cup black coffee
Bfast-2 eggs, knew I was coming in around 9 ate at 7 am good decision
Post WOD-20g Protein, 60g carbs
Lunch-1pm-3 oz tuna, 6 oz chicken breast, 2 c spinach, 1 c carrot
Snack-20g protein shake (didn't have anything so just crushed this) 1 c spinach
Dinner-2 bratwursts, 1 1/2 cup carrot, 1 c spinach
20 g protein protein shake
Macros to this point
protein-201 g
carbs-38g
Fat-25 g
WOD-
-Split squat test-7 reps Lt leg, 8 reps Rt leg
-Dips- 8 reps with 1 pood, could have done 1.5 pood felt pretty good post dips
Lactate testing-crazy stuff got to 300watts don't know how long I was on the bike. Terrible, bleh, def legs were moderately shot after this
Half Cindy-8 rounds +6 pushups, was actually really happy about this because after the bike, I was dreading this. Pull ups are becoming better. Still need to work on my pacing aspect, but I went out and def gave max and if full cindy is ever up maybe hope for 18 rounds+
Post WOD feel-took the dogs out again on a long walk as it was nice, stretched again today because just felt right
3-26-12
AM Bwt-244lbs
Sleep-8hrs, give an 8 due to being a fool all weekend
Bfast
1 Bratwurst
1 egg
1 banana
Lunch
6 oz can of tuna
2c of spinach
Dinner
1 c carrot
1 bratwurst
1 3 oz chicken breast
Post WOD-20g protein, 60g carbs
Protein-160g
Fat-60g
Carbs-90g
WOD: Programmed WOD 21 DL @ 225lbs, 10 shoulder presses at 50lb, rest 90sec, repeat 1st step, 2 min rest, 30kb swings, 30 push press (115lbs 15, 10, 5) rest 2 min, 75 push ups (absolutely terrible, felt bad on those last 10, but I guess that's why it's there), rest 2 min 800m run (out the door at 16:59) completed WOD in 21:13, happy about that 800m run the most, because that sucks at the end and it was awesome to almost get a 4 min one, pretty pleased with that.
Post workout-didn't really feel it until around 8pm and stretched a bit and the upper body was sore. Took the dogs on a walk and stretched out again.
Weekend breakdown-after having things I haven't eaten in awhile it was definitely evident that my eating habits have made great strides and I wasn't compelled to eat half the crap there and focused on the proteins. It was great knowing the habits are getting there for me.
AM Bwt-244lbs
Sleep-8hrs, give an 8 due to being a fool all weekend
Bfast
1 Bratwurst
1 egg
1 banana
Lunch
6 oz can of tuna
2c of spinach
Dinner
1 c carrot
1 bratwurst
1 3 oz chicken breast
Post WOD-20g protein, 60g carbs
Protein-160g
Fat-60g
Carbs-90g
WOD: Programmed WOD 21 DL @ 225lbs, 10 shoulder presses at 50lb, rest 90sec, repeat 1st step, 2 min rest, 30kb swings, 30 push press (115lbs 15, 10, 5) rest 2 min, 75 push ups (absolutely terrible, felt bad on those last 10, but I guess that's why it's there), rest 2 min 800m run (out the door at 16:59) completed WOD in 21:13, happy about that 800m run the most, because that sucks at the end and it was awesome to almost get a 4 min one, pretty pleased with that.
Post workout-didn't really feel it until around 8pm and stretched a bit and the upper body was sore. Took the dogs on a walk and stretched out again.
Weekend breakdown-after having things I haven't eaten in awhile it was definitely evident that my eating habits have made great strides and I wasn't compelled to eat half the crap there and focused on the proteins. It was great knowing the habits are getting there for me.
Friday, March 23, 2012
A couple days of catch up
3-23-12
AM BW-242lbs
Sleep 5.5 hrs-ball screwed me up, also wanted to get some ewot in so yeah def took priority to get some pump prior to mtns
Post ewot-20g protein 42 g carbs
Bfast- 1 bratwurst, 1 egg 1/2 avocado 1c brocoli
Workout-9-3-3 ewot
Post wod-sore still, good way to wake up, will update stuff when I get back
3-22-12
AM BW-242.5lbs
Sleep 8 hrs last night,
Bfast-20g protein 40g carbs
Post WOD-20g protein 60g carbs
Lunch-2 eggs, 1.5 cup tomato, 1/4 c onion 1 potato
Dinner-1 bratwurst, 2 cups brocoli
Post Ball-20g protein 60 g carbs
Snack-2 servings beef jerky- 22g protein 8 g carbs
Workout-1RM power snatch-185 I think, terrible form need to work on the tech still
1 RM back squat-355lbs, was 385lbs at last 1 rm testing
1 rm deadlift, 455 lbs last 505 lbs
1 rm incline bench 265lbs
1 rm bench shoulder 180
6 powell lifts? 30lb
6 trap raise 30 lb bilateral
1 hr basketball
Post workouts-sore as shit, definitely got worked over the week, didn't think I'd be that rough til got to bball and had to jog for about 10 minutes to finally get loose, but still feeling better, had a good bit of energy during the game and could still grab rim with both hands, maybe at the end could dunk again if I keep dropping
3-21-12
Bfast-2 eggs, 1 cup blueberries
Lunch-2 cups spinach, 1/2 cup mushroom, 1/3 cup tomato
1 piece bbq chicken pizza
Dinner-7oz sirloin steak
1 cup spinach
1/2 cup carrot
Post ewot-20g protein 60 g carbs
1 banana
Wednesday, March 21, 2012
3-20-12-Tuesday
AM weight-245 lbs, dehydrated a bit I think
Sleep 8 hours rate it about 6.5 a bit above average
Bfast-2 eggs
1 cup of blueberries
Post workout-60g of carbs, 20g protein
Lunch-8 oz chicken breast
Carrot-1 raw
Peapods-1 cup
Dinner-Sirloin steak grassfed-8 oz
Baked sweet potato-small
Spinach 1c raw
Snack-1 med banana
Protein-144g
Fat-48 g
Carbs-150g
WOD-10 minute bike-217cal, Press-185lb 1rm, tricep raise 8lb 8 rep bilateral, lat shoulder raise thing 7 bilateral 10 minute ewot>150watts
After the ewot I probably felt the best 3 hours post workout I have despite feeling terrible throughout the workout, I ruined it by throwing in an extra dip when I ususally toss in 1/day. So yeah lesson learned, not gonna do that again post ewot.
Definitely like working out in the morning, more focused throughout the day despite working on research and sitting in front of a computer for about 6 hours yesterday. Gotta like that. Thanks PB.
AM weight-245 lbs, dehydrated a bit I think
Sleep 8 hours rate it about 6.5 a bit above average
Bfast-2 eggs
1 cup of blueberries
Post workout-60g of carbs, 20g protein
Lunch-8 oz chicken breast
Carrot-1 raw
Peapods-1 cup
Dinner-Sirloin steak grassfed-8 oz
Baked sweet potato-small
Spinach 1c raw
Snack-1 med banana
Protein-144g
Fat-48 g
Carbs-150g
WOD-10 minute bike-217cal, Press-185lb 1rm, tricep raise 8lb 8 rep bilateral, lat shoulder raise thing 7 bilateral 10 minute ewot>150watts
After the ewot I probably felt the best 3 hours post workout I have despite feeling terrible throughout the workout, I ruined it by throwing in an extra dip when I ususally toss in 1/day. So yeah lesson learned, not gonna do that again post ewot.
Definitely like working out in the morning, more focused throughout the day despite working on research and sitting in front of a computer for about 6 hours yesterday. Gotta like that. Thanks PB.
Monday, March 19, 2012
So yeah been awhile. Sorry Paul.
AM BW-246.5lbs (-21 on the year)
Sleep-10 hours, would give a 7, felt good, but damn neighbor woke me up by staggering in at 1AM
Workout-1st test day, 17 Power cleans 260lbs in 8 minutes, 285lb 1 RM of Power Clean, 4 dead hang pull up, 4 reps of 265lb close grip bench, 290 lbs 1 RM close grip bench. Joey P stretch circuit
Bfast-1 omega 3 egg (didn't realize I was damn near out), 1 cup blueberries
Post workout-20 g protein, 60 g carb beverage
Lunch-1 chicken thigh, 2 chicken legs, skinless
Dinner-1 chicken breast, 1 chicken thigh 1 cup peapods (raw)
Just wasn't that hungry today after the WOD, may have something to do with eating/drinking this weekend.
Water-1.5L
Preworkout-Was pretty amped about coming in today, a little more so with the primary test day. Kind of exciting to take that first step.
Postworkout feel-wrist was a little sore, gonna throw some ice on it this evening, otherwise felt good.
GOALS:
-Establish a plan for fitness and diet success prior to my intern year
-Continue to drop LBs on the year, try to be around 230lbs prior to intern year beginning on July 1st
-Be a model for patients as a doc b/c I've dropped Lbs and made the choices in my own life that I'm advocating for them
AM BW-246.5lbs (-21 on the year)
Sleep-10 hours, would give a 7, felt good, but damn neighbor woke me up by staggering in at 1AM
Workout-1st test day, 17 Power cleans 260lbs in 8 minutes, 285lb 1 RM of Power Clean, 4 dead hang pull up, 4 reps of 265lb close grip bench, 290 lbs 1 RM close grip bench. Joey P stretch circuit
Bfast-1 omega 3 egg (didn't realize I was damn near out), 1 cup blueberries
Post workout-20 g protein, 60 g carb beverage
Lunch-1 chicken thigh, 2 chicken legs, skinless
Dinner-1 chicken breast, 1 chicken thigh 1 cup peapods (raw)
Just wasn't that hungry today after the WOD, may have something to do with eating/drinking this weekend.
Water-1.5L
Preworkout-Was pretty amped about coming in today, a little more so with the primary test day. Kind of exciting to take that first step.
Postworkout feel-wrist was a little sore, gonna throw some ice on it this evening, otherwise felt good.
GOALS:
-Establish a plan for fitness and diet success prior to my intern year
-Continue to drop LBs on the year, try to be around 230lbs prior to intern year beginning on July 1st
-Be a model for patients as a doc b/c I've dropped Lbs and made the choices in my own life that I'm advocating for them
Tuesday, March 6, 2012
3-6-12
AM wt-250.5 (down 19.5lbs since Jan 4)
8AM
2 eggs in 1tbsp bacon fat
1/2 c chocolate milk
1 PM
6 oz can tuna in water
1 banana
1 cup spinach raw
4pm
2c gatorade-60g sugar
1 scoop protein-20g protein
6pm
1 sweet potato w/ cinnamon
6oz grass fed beef meat loaf
10pm
1 beer
Gonna do WOD today for twerkout
8AM
2 eggs in 1tbsp bacon fat
1/2 c chocolate milk
1 PM
6 oz can tuna in water
1 banana
1 cup spinach raw
4pm
2c gatorade-60g sugar
1 scoop protein-20g protein
6pm
1 sweet potato w/ cinnamon
6oz grass fed beef meat loaf
10pm
1 beer
Gonna do WOD today for twerkout
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