Thursday, November 8th 2012.
- Before Breakfast – 1st Yellow MNS packet + Coffee
- Meal #1 – whole wheat high fiber English muffin w/ organic peanut butter. coffee
- Meal #2 – low carb sourdough roast beef + turkey wrap w/ mustard and 2% cheese. Water + Both White MNS packets
- Pre Workout – SPARK
Today’s Workout @ The Peddie School Fitness Center
Lower Body – Squat Day
- Warm-up – 40 minutes of Snow Shoveling.
- BB Squat 135×3, 185×3, 225×3, 275×3, 325×3, 365×2
Metabolic Strength Circuit –
- BB Squat 185 (50% of my last set above) x10
- TRX Row x15
- BB Clean Press 95×10
- 400m Erg
- BB Glute Bridge – shoulders elevated 135×12
- Reverse Crunch x10
Cardio Intervals
5 minutes on the Step Mill. I really thought I would bang out 20 continuous minutes and be done, but I got to damn board and built a circuit to finish. 3 sets
- 1 min. Step Mill = 160 bpm
- 1 min recovery on Bike = 135 bpm
- 1 min Jump Rope = 160 bpm
- 1 min recovery on Bike = 135 bpm
Cool Down – foam roll and stretch
- Meal #2 – Post Workout – 2 scoops of Whey protein
- Meal #3 – Lunch at the Peddie School dining hall. Salad Bar, Turkey with stewed tomatoes, bowl of fresh mixed fruit, water, + 2nd Yellow MNS packet
- Meal #4 – Meal Replacement Shake (MRS), water,
- Meal #5 – Fat Free greek yogurt + almonds, Grilled Chicken w/ fresh salsa. +4 OmegaPlex Late Night snack – Apple + organic peanut butter
