Day 24 of my 24 day AdvoCare Challenge

Wednesday, November 14th 2012 – The FINAL Day!

Recovery Day – low carb

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – Meal Replacement Shake (MRS) + 2% organic milk, 1 scoop of organic peanut butter, ice, water
  • Pre Workout – SPARK

Today’s Workout – Recovery Day

Warm-up – Rumble Roller (my new favorite)

Recovery Strength & Cardio Circuit –  2 sets

  1. Versa Climber – 3 min = 145 bpm
  2. Ab Rollouts x10
  3. Band Pull-aparts x25
  4. BB Lunge / Good Morning Combo 95×6 each
  5. Keiser TBT – 3 min = 148 bpm
  6. Cable Crunch x8
  7. DB Bicep Curl 40×12
  8. TRX Skull Crusher (triceps) x12

 I added some extra arms and core at the end just because I never do that stuff.  I had to remind myself today was a recovery day.

Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch

  1. Meal #2 – Post Workout – 2 scoops of Whey protein
  2. Meal #3 – Lunch at the Peddie School dining hall.  Water. + 2nd Yellow MNS packet + Both White MNS packets
  3. Meal #4 – small protein bar, water, pear
  4. Meal #5 –Almonds, grapes, Roast Beef, bag of veggies.  +4 OmegaPlex
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Day 23 of my 24 day AdvoCare Challenge

Tuesday, November 13th 2012. 

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – 3 egg whites, turkey sausage, slice of 2% cheese, ketchup + coffee.
  • Meal #2 – Meal Replacement Shake (MRS) + 2% organic milk, ice, water + Both White MNS packets
  • Pre Workout – SPARK

Today’s Workout

Upper Body – Bench 5/3/1

Warm-up – Foam Roll, Jump Rope, Pullups, incline close grip pushups, band pull-aparts

BB Bench 135×3, 185×3, 235×3, 275×3, 305×3, 335×1, 345×1.  I was pumped after that set because I was able to maintain my strength while losing body fat.  Results to come in a few days!

Metabolic Strength Circuit –  3 sets x 8 reps

  1. BB Bench – 185 + 90 lbs chains
  2. Hammer Row – 270 lbs
  3. Cable Chop – 100 lbs
  4. DB Shoulder Press – 45 lbs
  5. Chin-ups x8
  6. Cable Lift – 70 lbs

Cardio Intervals – 2 sets

  1. Step Mill 1 min = 162 bpm
  2. Bike recovery = 135 bpm (1 min)
  3. Jump Rope 1 min
  4. Bike recovery = 135 bpm (1 min)

Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch

  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  4 peices of BBQ chicken (minus the skin of course).  bowl of fresh mixed fruit.  Water. + 2nd Yellow MNS packet
  • Meal #4 – Meal Replacement Shake (MRS), water, plum
  • Meal #5 –Almonds, small protein bar, Lean burger (no bun), slice of 2% cheese, ketchup, bag of veggies.  Late snack – apple + 1 scoop of peanut butter, 1 small piece of chicken (fresh off the grill.  It would have been a sin not to). +4 OmegaPlex

Day 22 of my 24 day AdvoCare Challenge

Monday, November 12th 2012. 

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – whole wheat high fiber English muffin w/ organic peanut butter.  Coffee.  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 Centet

Lower Body – Deadlift

Warm-up – Foam Roll, Jump Rope, lunges with rotation, BB Good Mornings 95, 115, 135×6 each

HEX Bar Deadlift 135×3, 225×3, 315×3, 405×3, 455×1, 475×1, 505×1

Metabolic Strength Circuit –  3 sets

  1. HEX Deadlift 275×8
  2. BB Front Squat 155×8
  3. Ball Plank x 45 seconds
  4. BB RDL 175×8
  5. DB Jump Squats 25×8
  6. Band Side Plank Raises x10

Cardio Intervals – 3 sets and I was beat!

  1. Erg 400 meters = 162 bpm
  2. Bike recovery = 135 bpm (90 seconds – 2 minutes)
  3. Battle Ropes (2×20 seconds) = 155 bpm
  4. Eliptical recovery = 135 bpm (90 seconds – 2 minutes)

***On the 3rd (and final) set I did 5 minutes of the Eliptical at 150 bpm

Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch

  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  Wheat berry salad, open face Turkey sandwich with lettuce, swiss, and mustard.  Water. + 2nd Yellow MNS packet
  • Meal #4 – Meal Replacement Shake (MRS), water, plum
  • Meal #5 – Fat Free Greek yogurt + Almonds, grapes, Taco meat w/ fresh salsa.  water.          +4 OmegaPlex

Day 21 of my 24 day AdvoCare Challenge

Sunday, November 11th, 2012

Get away day.  Travel day.  Time to get home and see our little boy.  But with that excitement comes the potential disaster of Airplane and Airport Food.  No workout today.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – small protein bar + coffee
  • Meal #2 – Meal Replacement Shake (MRS) + water
  • Meal #3 – A left over salad with grilled chicken + Vitamin Water ZERO.
  • Airport Food – Meal #4 – 1/2 Turkey sandwich + 1/2 salad with grilled chicken + 1 Miller Lite draft (a pre-flight ritual of ours).  Basically i went halfsies with my wife while we were waiting for our flight.  The food was horrible!  But unfortunately the best choices at the time.  I would not had made it home on another protein bar or MRS.
  • Meal #5 – Home finally and starving – Fat Free greek yogurt + Almonds.  Apple + 1 scoop of peanut butter
  • Meal #6 – 2 lean burgers, 1 sandwich thin, ketchup, 1 slice of 2% cheese.  Bag of steamed veggies.  water.

We survived the airport and a day of travel, now I have 3 day left to finish strong!

 

Day 20 of my 24 Day AdvoCare Challenge

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

  1. Front Squat – 40 lbs
  2. Lunge with Rotation
  3. 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….

Day 19 of my 24 day AdvoCare Challenge

Friday, November 9th 2012.

Today we are traveling south to a wedding.  Traveling and weddings can really be potential distastors in weight loss and body fat loss program 🙂  I actually wrote about this in a previous blog, now I can share with you my action steps (if you even care, and if anyone is really reading this, which i kind of doubt.  The only thing anyone will ever read is my results post, or look at my pictures, or ask independant of my posts.  So i guess I am writing each day for me.  My reflections.  My accountability.  My own reasons.  This may be a springboard to a daily of weekly blog of my thoughts on fitness, life, and AdvoCare…but who knows.

Travel day on friday.  We had an 8am flight.  Subway from the airport.  Check into the hotel.  Basically i had about 5 or 6 hours where it was going to be tough to eat (healthy).  So i added some peanut butter to my morning super shake to hold me over a little longer.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – 7:45am – Meal Replacement Shake (MRS) + 2% organic milk, ice, water + organic peanut butter
  • Meal #2 – 1:30pm – small protein bar.  Legal Sea Foods – salmon + brocolli.  shared fried calamari with my wife (i was starved, back off) 2nd Yellow MNS packet + Both white MNS Packets.
  • Pre Workout – SPARK

Today’s Workout @ Hotel Gym

Upper Body – Shoulder Press

  • Warm-up – Various Med Ball exercises + 1 set of core
  • Machine Shoulder Press – 8 sets of 3 reps.  I worked up to attempting the whole stack.  I was one short 😦

Metabolic Strength Circuit – 4 sets.  10 reps – 1st set, 8 reps – 2nd set, 6 reps – 3rd set, 4 reps – 4th set 

  1. Machine Pulldown
  2. Machine Shoulder Press
  3. Machine Row
  4. Machine Chest Press
  5. Dips
  6. DB Bicep Curls

No cardio today

Cool Down – nap with my wife up in the room

  • Meal #2 – Post Workout – Meal Replacement Shake (MRS)
  • Meal #3 – 12″ grilled chicken sub at Subway.  I was in some desperate need of some carbs!
  • 2 jack daniels in the room while reading my book and my wife getting ready for dinner.  so relaxing.
  • Meal #4 – Dinner at Ruth Chris with my brother in-law.  NY Strip Steak + broccoli and mushrooms.  The best stake i ever had!  Yes, I had 2 peices of bread.  2 beers.  Water

Day 18 of my 24 day AdvoCare Challenge

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 –

  1. BB Squat 185 (50% of my last set above) x10
  2. TRX Row x15
  3. BB Clean Press 95×10
  4. 400m Erg
  5. BB Glute Bridge – shoulders elevated 135×12
  6. 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. 1 min. Step Mill = 160 bpm
  2. 1 min recovery on Bike = 135 bpm
  3. 1 min Jump Rope = 160 bpm
  4. 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