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 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

Day 17 of my 24 day AdvoCare Challenge

Wednesday, November 07, 2012 – Recovery and Low Carb Day.

Day 7 of the MAX Pack phase.  I have altered my workouts for enhanced fat burning – Decrease Heavy Strength Training (>90% max), Increased Strength Circuits, and even added a little Interval Cardio.  Yup, it is true.  I have added cardio as evidence of the last 3 days.  The MAX Phase is going great so far.  The MNS is easily fit into my schedule.  I still love SPARK pre-game.  I also still take my OmegaPlex left over from the Cleanse phase at night.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – Super Shake –  Meal Replacement Shake (MRS) + 1 RTD Muscle Milk Lite (it was left over so I threw it in), ice, water, and coffee for a little mocha taste.
  • Pre Workout – SPARK

Today’s Workout @ The Peddie School Fitness Center

  • Recovery and Interval Cardio Day
  • Warm-up – foam roll quads + IT bands.  Dynamic – various lunges, T balance stretch, piriformis stretch.  5 minutes Bike.
  • 20 minutes of Treadmill Sprint Intervals
  • 2% incline @ 6 mph jog warm-up for 3 minutes (got real board, real fast)
  • 2% incline @ 8 mph for 30 seconds = 154 bpm.  Rest recovery to 120 bpm (2 minutes) x3
  • 2% incline @ 10 mph for 15 seconds = 152 bpm.  Rest recovery to 120 (90 seconds) x2
  • 4% incline @ 8 mph for 30 seconds = 152 bpm.  Rest recovery to 120 (2 minutes) x3
  • 15% incline @ 3.5 mph WALK for 1 minute = 160 bpm (my calves were on fire!).
  • 3 min cool down
  • 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 (heavy on the beans because their was no good source of protein), bowl of fresh mixed fruit. + Both White MNS packets
  • Meal #4 – Small Protein Bar, water, + 2nd Yellow MNS packet
  • Meal #5 – Small Protein Bar, water (obviously cause by a small lunch)
  • Meal #6 – Almonds.  Apple.  Turkey.  Broccolli and hummus.  Chicken.  Pop.  Water.  Grapes.  Strawberries +4 OmegaPlex

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

Day 15 of my 24 Day AdvoCare Challenge

November 5th, 2012.  Monday.  Day 5 of the MAX Pack.  My parents last day to visit.  A sad morning. I wrote the last 3 blogs from memory, although i did record all my food as i ate to make sure I was keeping my records up to date.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – My Dad’s egg sandwich again.  Yup, it happened and it was awesome! (2 fried eggs, 1 ½ pieces of turkey sausage, 3 pieces of real bacon, 2% cheese, ketchup on a sandwich thin) + water.  + both White MNS packets. 
  • Pre Workout SPARK + Creatine.

Today’s Workout – Back @ the Peddie School FItness Center.

  • Warmup – jump rope, band squats, band lateral walks, walking lunges.
  • BB Deadlift 135×3, 185×3, 225×3, 275×3, 325×3, 365×3, 415×3
  • Metabolic Strength Circuit – 2 sets
  1. BB Hang Clean Squat (I added a front squat after the hang clean) 135×8
  2. DB chest press  65×12
  3. 400 meter Erg
  4. Hammer Strength Pulldown  230×12
  5. 12″ Box BB Squat  185×5
  6. Ball Crunch 25
  • 15 minutes of Cardio ADD.  Meaning I did 5 minutes on 3 machines.  5 minutes on the Versa Climber at 150 bpm.  5 sprints at 10 MPH and 2% incline on the treadmill.  5 minutes on the Keiser Total Body Trainer at 145-150 bpm.  Cool Down Stretch.
  • Meal #2 – Post Workout Shake – 2 scoops of Whey protein.
  • Meal #3 – Lunch at the Dinning Hall – Salad Bar + 3 small peices of grilled chicken.  water
  • Meal #4 – Meal replacement Shake (MRS) + 2nd yellow packet.  This was the 1st time I had the Mocha MRS in my blender bottle with just water.  It was good, not awesome as it is in in the blender with milk, ice, water.  But better than the average protein drink.
  • Meal #5 – almonds.  apple.  left over turkey with a bag of steamed veggies.  water.  + 4 OmegaPlex.

Day 14 of my 24 Day AdvoCare Challenge

Sunday, November 4th, 2012.  Day 3 of my parent’s visit and Day 2 of the temptation of my Dad’s breakfast.  My compromise was his egg sandwich.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – Meal Replacement Shake (MRS) + 2% organic milk, ice, water + both White MNS packets
  • Meal #2 – My Dad’s egg sandwich (2 fried eggs, 1 ½ pieces of turkey sausage, 3 pieces of real bacon, 2% cheese, ketchup on a sandwich thin) + OJ (Trop 50 – 50% less sugar)
  • Meal #3 – Apple.  Fat free greek yogurt + almonds.  30 minutes later – small protein bar + water.  +2nd Yellow MNS packet
  • Meal #4 – Roast Beef in cheese wraps (Roast beef wrapped in 2% provolone) with hummus. Water.
  • Meal #5 – left over steak.  Blueberries.  Broccoli and hummus.  Scoop of organic peanut butter.
  • Meal #6 – My Mom’s turkey dinner.  Turkey, 1 scoop of stuffing (this maybe the biggest victory of the weekend.  I can eat plates of stuffing.  I am not exaggerating.  It is maybe in my top 5 favorite foods.  But I choose to limit myself for the challenge).  1 beer, water +4 OmegaPlex

No workout today – OFF DAY.