Feeling a little behind here with my daughter teething and lack of sleep. Here's the info.
Meals 5/5/09
1. syntrax nectar drink
Green drink, green tea
2. 1 cup kefir w/Miracle Red, fruit and nut crunch
3. 3 oz chicken, asparagus
4. raw cauliflower, red pepper, and grape tomatoes w/ 3 tablespoons hummus. Sesame crunch. Green tea
Workout - below
5. 3 oz salmon, 1/2 cup rice, steamed broccoli, green tea
6. syntrax nectar with 1 tsp glutamine, nut and seed crunch
Workout 5/5/09
5 minutes bike followed by pop squats to warm up
Straight set
front squat/push press 1x8, 4x6 - 35, 40, 45, 45, 50 (only did 4 with 50 lbs)
Superset
push ups - 5x10
barbell row - 1x8, 4x6 - 35, 45, 50, 55, 55
bulgarian split squat - 1x8, 4x6 - 10, 12, 15, 20, 20
incline db press - 1x8, 4x6 - 12, 15, 20, 20, 20
Straight set
sumo deadlift - 1x8, 4x6 - 45, 55, 60, 65, 65
Superset
incline reverse crunch - 3x8
plank - 3x30 second holds
47 minutes to complete THEN outside for sprint intervals for 12 minutes for total of 59 mins
Meals 5/6/09
Workout - run 3.5 miles
1. syntrax nectar with 1 tsp glutamine on the way home from the gym
green drink, green tea
2. 1 cup kefir with a scoop Miracle Reds, fruit and nut crunch
3. spinach salad with 3 sliced strawberries, handful grape tomatoes, 3 oz chicken breast, feta cheese and balamic vinegar / EVOO.
4. raw broccoli, cauliflower, red peppers with 3 tablespoons hummus, green tea
5. 4 oz sesame crusted ahi tuna with 1/4 c rice
and soon to be last meal
6. syntrax nectar with 1 tsp glutamine, nut and seed crunch
Weights on tap for tomorrow! Hauling ass this week!
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Daisy Parade and Dad Cant Deadlift
4 years ago
Posts
Solid workouts! Are you following NROL4W? The strength work looks very Cosgrove -y, and I am a huge fan of his. You will see awesome results!
ReplyDeleteAre you eating enough? Don't want to sound like MOM but you are really working hard! Make sure you are getting enough fuel.
It's awesome to see your progress! :-)
Thanks for commenting! I am terrible about following programs. I really should follow NROL4W to the letter and guarantee results. I am a little ADD and like to change things sometimes.
ReplyDeleteBasically, I like to include a quad dominant, hip dominant, unilateral leg movement, a push and a pull movement and a superset in every workout. Usually I rotate a few basic exercises around. I really want to commit to NROL4W but years ago I did body for life and I committed 12 weeks and looked like a bloated marshmallow at the end. I have to give some thought into committing to 6 months!
I don't count calories but I do eat more on the days of lifting and I eat a good refeed type meal once a week. Progress is slow but steady and we all know slow and steady wins the race right? :)