Phase 1 Week 3

I've been so busy at work and don't have the Blogger app on my phone so I only do this from work. 

Last week I missed Monday's workout due to not feeling great, but had my first Kettlebell class Tuesday.  Then I couldn't walk right until Friday... LOL  Still got my upper body stuff in Wed and lower body Friday.  Saturday was another upper body day and on Sunday I was going to do a circuit but ended up doing 2 - 6km walks with my mom.

Yesterday I started week 3 workouts.

A) front squats 3,3,3,3,5,5,5 @ 115,125,135,140,135,130,130
B) reverse lunge with front foot elevated 7,7,7,10 @ 22s, 25s, 25s, 25s
C1) pull throughs 4x12 @ 90,100,100,100
C2) pallof presses 3x10 each side with monster minis
D) plate pinches 3x30sec each side @ 2 - 5s all sets

Food yesterday was okay and today is even better.  I find the weekends the worst, especially with the last few weekends being busy and not at home.

M1: apple, yogurt, cottage cheese, raisins and mixed nuts
M2: salad with spinach, chicken, cranberries and almonds with a mango dressing made from juice; banana
M3: okay, not really a meal, more of a snack... few pieces of canteloupe, honeydew melon and watermelon each
M4: stirfry with mixed vegetables and edamame with a bit of teriyaki
M5: bison chili and sauteed brussel sprouts in coconut oil and topped with a bit of shredded cheese
Kettlebell class
M6: Post workout - homemade brown rice pudding with mixed berries

November 2

I will log my food and edit as necessary.  I am going to log my plan in the morning and then edit if needed when I log my training for that day as well.

Meal 1: 2 eggs, 2 pieces gluten free bread; black coffee

Meal 2: lemon poppyseed protein bar (from AskGeorgie.com), orange and banana

Meal 3: salad, 1/2 smokie, 5 perogies and small piece cheesecake

Argh - a few pieces of Halloween candy
Meal 4: 6oz lean beef, brussels sprouts cooked in coconut oil and a bit of shredded cheese
Pre-training: protein powder in water and raisins

Meal 5: protein cookie from AskGeorgie.com

Training:

Warm up series

A) Incline press 3x1, 2x3 @ 85,95,100, 85,90

B1) DB floor press 7,7,10 @ 30lb DBs each set
B2) One arm DB rows 7,7,10 @ 30 each

C1) Trap raises 3x12 @ 70,80,80
C2) Scap pushup 3x15

D) Side planks 3x30 sec each side

Also tossed in some DB bench 2x8 and a couple chin ups

MY FOOD... Argh!!

I think I might use this blog as a place to log my food for a bit as well.  I am struggling since this last meet to stay on track with my eating.  I have good intentions.  I make my meals like always and then when I get to work I am faced with all sorts of other things to eat.  That's the downfall of working in a building that also has a residence for youth attached.  I can often avoid the food by just avoiding the residence, but days like today get me.  We had a farewell so I went over with the intention of having salad and then eating my food after.  I should have done that the other way around.  I had salad, and some perogies (I really need to get tested for a true gluten intolerance already so I know to either truly stay away or not to worry) and 1/2 a smokie.  Then when the cheesecake came out I had a small piece.  If I had just stayed in my office I would have eaten my chicken salad but then I miss out on the opportunity to participate in saying goodbye to this young person.  The alternative, really, is that I am dedicated enough to my health and wellbeing that I eat my food as planned AND participate in the farewell but not partake in the food.  I used to do that.  I used to sit in a room with desserts everywhere and eat only the food that was "compliant".  I need to get back there because I feel better with that level of strictness. 

Week 2

Day 1 of Week 2 I skipped.  I wasn't feeling well and I tend to push myself too hard and then feel really run down rather than taking one day to recoup.  I did that this time and felt great the following morning. 

Day 2 was my first kettlebell class.  I am sore today and it only seems to be getting worse... LOL  I am looking forward to next week already.

Day 3 is tonight's upper body work.  I will post on it tomorrow.

End of week 1

Where did I leave off?? 

Friday box squats... my box squat needs some work apparently... well, it did, and then I worked on it and it's fine now... I did more than just box squats of course.  I also did stiff leg deadlifts, Cressey split squats and suitcase deadlifts.  Also did some abs.  Cressey split squats are evil...

Saturday was quick training in the morning in the warm up area before lifters were getting started.  I did speed bench, close grip bench and rows with varying grips.  After that I called it quits but spent the rest of the day helping lifters, loading and unloading weight in the warm up area and then helping take down the venue and move all the weights and equipment. 

Went in Sunday and did a cardio circuit from his T-Nation Cardio Confusion article... I went through it twice and it was tough.  I was tired as well, but I think it was also just tough.

Fighting something I think, as I have not been feeling great for 2 days now.  Thinking I might have to skip tonight because I really don't want to get sick.

Oct 26 Ph1, W1, D2

10 min stairmaster intervals
Abs 10 reps, burpees 5 reps, abs 10 reps, burpees 5 reps
25 min treadmill hill intervals

Oct 25 Phase 1, Week 1, Day 1

Warm up - foam rolling and an extended series of stretching and mobility work
a) Box jumps 4x6

b) Snatch grip DLs 3,3,3,5,5 - 135,155,175,180,180

c) Reverse lunges with front foot elevated 7,7,10 - all with 2-20lb DBs

d1) Pull through 3x12 - 70,90,100
d2) vertical pallof press 3x10 - 70,40,50

e) plate pinches - 4 sets each as long as possible as I could not do 30 sec consecutive

Added in some extra box jumps and light single leg rom DLs