Day 16 of my 24 day AdvoCare Challenge

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – Low Carb sourdough wrap Roast Beef with hummus. Water. + both White MNS packets
  • Pre Workout – SPARK + Creatine

Today’s Workout @ The Peddie School Fitness Center

Warmup – Foam Roll IT Bands, Jump Rope, Band pull-aparts, Band Reverse Bench Press, 10 chinups, 25 close grip incline pushups.

  • BB Bench 135×3, 185×3, 225×3, 250×3, 285×3, 325×3

Metabolic Strength Circuit – 2 sets.  Today’s circuit is slightly less intense because I substituted 3 single joint exercises after Sled Push as opposed to all multi joint exercises (squat, deadlift, lunge, bench, pull-ups, etc….) like yesterday.

  1. DB SA Snatch  50×8 each
  2. BB Bench w/ chains  135+170 chains x12
  3. Battle Ropes  20 seconds x 3
  4. Sled Push  1 min (100 yards 1st set / 60 yards 2nd set)
  5. Preacher Curl 45×10
  6. Dips x12
  7. DB Shrugs 90×10
  8. Keiser Cable Rotations 40×10 each
  • 20 minutes of Anaerobic Threshold Intervals (fancy talk for moderately heavy exertion) on the Keiser Total Body Trainer
  • Heart Rate Range 135-160 bpm
  • 4 hard sprints up to 160 bpm (beat per minute) within the 20 minute workout
  • 3-4 minute recovery to 135-140 bpm
  • Cool Down – Feet elevated flush, wall quad / hip stretch, floor piriformis stretch, side lying quad stretch, lunge stretch.
  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  Salad Bar, bowl of mixed fresh fruits, 6 bites of BBQ pork and chicken, small bowl of chicken chowder soup.  Sparking Water + 2nd Yellow MNS Packet.  I eat my soups with a  fork to allow the broth to drain.  Maybe that is obsessive or genius.  Don’t judge.
  • Meal #4 – Meal Replacement Shake (MRS) + Pear
  • Meal #5 – Almonds, Turkey Taco’s + 2% cheese + fresh salsa.  grapes.  45 minutes later i needed something sweet so i ate a small protein bar + water +4 OmegaPlex
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