Saturday, November 10th 2012.
Wedding Day. Today I am going to take advantage of a beautiful city and no kids and go for a run! Holy Shit, yup, i’m going for a run. It will be my 6th workout this week and 5th day of “cardio.” I am so proud of my self. Food on the road was as best I could manage.
Pre Workout – SPARK
Today’s Workout – Cardio Intervals
Warmup – I did 2 quick sets of a leg circuit in the hotel gym to get loose and build up my heart rate so when i went running I was buring calories from the start.
DB Lower Body Circuit – 2 sets x 10-15 reps each
- Front Squat – 40 lbs
- Lunge with Rotation
- RDL / Good Morning combo – 30 lbs
25 minutes run. I went for a run in Atlanta’s Olympic Centienal Park. I was beautiful and reminded of my time in D.C. running around the monuments. Difference was I was drinking my face off 3 days week and no amount of running and strength training would show results. Either way, I sprinted the hills and ran the stairs when possible. I jogged on the flat ground. My heart rate ranged from 155 to 135 bpm. I walked the few blocks back to the hotel for a cool down.
Post Workout – Meal Replacement Shake (MRS) + 1st Yellow MNS packet
Meal #2 – Roast Beef with provolone on sourdough bread from a local deli + small protein bar + Both white MNS Packets.
Meal #3 – Meal Replacement Shake (MRS) + 2nd Yellow MNS packet
Meal #4 – Chicken, bean, rice bowl from Baha Fresh + protein bar
2 jack daniels in the room while reading my book and my wife getting ready for wedding. so relaxing.
Meal #5 –Wedding reception and dinner at the wedding. 3 beers and lots of food. It was a classy wedding with great food. The bride and groom arrived in a helicopter to give you an idea. So all i did was remove the buns from the burgers, crab cake, and chicken (with hummus) sandwiches and eat as much protein as possible….