|
Post by Kevin on Jan 10, 2014 12:43:15 GMT
1/10/14 FRI 5am
Row 400m
3Rounds Jump Squats 10 Pushups 10 Toddler 30 sec DR 10
Thrusters to max
WOD:
10 MIn AMRAP
3 Thrusters (135/95) 6 Burpee pullups
5 rounds at 115
======== Nutrition (Target F95 C100 P360)
F 96 C 100 P 321
Daily Report for January 10, 2014
Breakfast 295 Coffee, Large, Dunkin Donuts 1 Each 10 Cream, Light 4 Tablespoons 117 Sweetener, Artificial, Equal 3 Teaspoons 0 Humapro 2 Scoops 0 Chain'd Reaction 1 Serving 168
Lunch 176 Tea, Iced, Green, Citrus, Diet, Nestea 20 Fluid ounces 0 Broccoli, Stmd, Chopped ½ Cup 27 Olives, Black, Large, Canned 6 Each 30 Oil, Olive, Extra Virgin ¾ Teaspoon 30 Cucumber, Sliced 2 Slices 2 Tomatoes, Cherry 2 Each 6 Spinach, Baby, Fresh 1 ⅓ Cups 9 Chicken Breast, Skinless, Cooked ½ Each 71
Dinner 335 Chicken Breast, Skinless, Cooked 2 Each 284 Tomatoes, Cherry 6 Each 18 Peppers Mini Mixed (3 pieces = 85 g), BJs / Pero Family Farms 4 Pieces 33
Snacks 910 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Almonds, Salted, Rstd, Whl, Blue Diamond ⅛ Cup 113 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ⅓ Cup 226 Humapro 2 Scoops 0 No nutrient data for: Fat, Car Zone Bar, Peanut Butter 1 Serving 210 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 Ounces 120 Oil, Macadamia, Nut, Mauna Loa 2 Tablespoons 240 Exercise 191 Circuit Training 10 min 110 Pushups 5 min 22 Stationary Rowing 5 min 59
Nutrients Fat 96g 34% Carbohydrates 100g 16% Protein 321g 50%
Summary Food Calories 1,716 Exercise Calories 191 Net Calories 1,525 +/- Calories -41 Weight -
|
|
|
Post by Kevin on Jan 12, 2014 2:02:52 GMT
1/11/14 Sat 10am -1pm
Dubs class 10-12 =============
Wk2 Day 3
SteelLog 5/3/1 95x3, 110x3, 120x3
Push Press 5x3 120x3, 3, 3
Power Cleans 5/3/1 85x3, 95x3, 110x8
EzBar Curl 5x10 65x10, 10, 10, 7rp3, 9rp1 (^5)
Skullz 5x10 65x10, 10, 10, 10, 10 (^5)
========= Nutrition (F95 C100 P360) F 69 C 103 P 343
Daily Report for January 11, 2014
Breakfast 374 Coffee, Large, Dunkin Donuts 1 Each 10 Sweetener, Artificial, Equal 3 Teaspoons 0 No nutrient data for: Carbs Cream, Light 4 Tablespoons 117 Egg Whites, Quick Whites ½ Cup 67 Egg, Fried, Whole, Large 2 Each 180
Lunch 112 Chicken In Water, Valley Fresh 5 Ounces 112
Dinner 433 Fish, Cod, Cooked 10 Ounces 298 Beans, Green 1 ⅓ Cups 45 Almond Butter, Creamy, Organic, Barney Butter 1 Tablespoon 90
Snacks 659 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chain'd Reaction ¾ Serving 126 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Coffee, Brewed 8 Fluid ounces 2 Milk, Whole, 3.25% 32 Tablespoons 298 Truvia 1 Each 0 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Almond Butter, Creamy, Organic, Barney Butter 1 Tablespoon 90 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Banana, Small, 6" to 6 7/8" Long 1 Each 90 Nuts, Cashews, Jumbo, Planters ⅓ Ounce 53 Exercise 655 Weight Lifting 40 min 315 Jumping Rope 20 min 340
Nutrients Fat 69g 26% Carbohydrates 103g 17% Protein 343g 57%
Summary Food Calories 1,579 Exercise Calories 655 Net Calories 924 +/- Calories -642 Weight -
|
|
|
Post by Admin on Jan 12, 2014 21:16:52 GMT
Lookn great Kev
|
|
|
Post by Kevin on Jan 12, 2014 23:09:45 GMT
1/12/14 SUN 9am
Power WO Week 3 Day 1
Flat Bench 5/3/1 140x3, 160x3, 180x2 (might have pushed a 3rd if I had a spotter)
Flat Bench wk 2 (5x5) 135x5, 5, 5, 5, 5 (up 5 lbs )
Pull up strict - (down to red band) 8rp2, 10, 7rp3, 6rp4, 5r3r2
Incline DB Press 45x10, 10, 10, 50x8 drop 2, 50x9rp1
T-Bar Row 90 x 10, 10, 10, 10, 10 (up 5lbs)
ADD: Dubs practice - 15 minutes (getn better)
===== Nutrition (Target F95, C100, P360)
F 101 C 71 P 361
Daily Report for January 12, 2014
Breakfast 275 Coffee, Brewed 8 Fluid ounces 2 Truvia 2 Each 0 Milk, Whole, 3.25% 4 Tablespoons 37 Humapro 2 Scoops 0 Egg, Scrambled, Large 1 Each 102 Egg Whites, Quick Whites 1 Cup 133
Lunch 403 Chicken Breast, Skinless, Cooked 1 Each 142 Lettuce, Romaine, Shredded 2 Cups 16 Dressing, Caesar, T. Marzetti's 1 Tablespoon 75 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170
Dinner 447 Bourbon, 80 Proof 2 Fluid ounces 128 Chicken Breast, Skinless, Cooked 1 ½ Each 213 Peppers Mini Mixed (3 pieces = 85 g), BJs / Pero Family Farms 3 Pieces 25 Onion, White, Chopped ½ Cup 32 Beans, Green 1 Cup 34 Tomatoes, Petite Diced, Hunt's ¼ Cup 15
Snacks 832 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 ¼ Ounces 130 Cheese, Provolone, Slice 3 Each 295 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Apple, Small 1 Each 77 Almond Butter, Creamy, Organic, Barney Butter 1 Tablespoon 90 Oil, Macadamia, Nut, Mauna Loa 2 Tablespoons 240
Exercise 406 Jumping Rope 10 min 170 Weight Lifting 30 min 236
Nutrients Fat 101g 34% Carbohydrates 71g 11% Protein 361g 55%
Summary Food Calories 1,957 Exercise Calories 406 Net Calories 1,551 +/- Calories -14 Weight -
|
|
|
Post by Kevin on Jan 13, 2014 12:30:53 GMT
1/13/14 Mon 5am BW 197.8 (down 7.6)
Dubs Challenge - 1 Warm up Row 400 3 rounds 10 ringrows, 10 OH Squats, 10 DR, 10 BFSU For time 30x Pull-ups (red) 30x KB swing (35) 30x Thrusters (75) 15x each arm KB snatch (35) - need to wok on this one 30x Push-ups 30x Toes to bar (halfway ) 30x Box jumps (24) 30x Wall ball (20) Row 30 calories 27:32 ======== Nutrition (Target F95 C100 P360)
F 92 C 98 P 306 Daily Report for January 13, 2014 Breakfast 461 Coffee, Brewed 8 Fluid ounces 2 Cream, Light 2 Tablespoons 58 Truvia 1 Each 0 Humapro 2 Scoops 0 Chain'd Reaction 1 Serving 168 Egg, Hard Boiled, Whole, Large 3 Each 232 Lunch 252 Spinach, Baby, Fresh 1 ⅓ Cups 9 Chicken Breast, Skinless, Cooked 1 Each 142 Oil, Olive, Extra Virgin ¾ Teaspoon 30 Olives, Black, Large, Canned 7 Each 35 Tomatoes, Cherry 2 Each 6 Cucumber, Sliced 2 Slices 2 Tea, Diet 16 Ounces 0 Broccoli, Stmd, Chopped ½ Cup 27 Dinner 341 Chicken Breast, Skinless, Cooked 2 Each 284 Broccoli, Stmd, Chopped ¾ Cup 41 Sugar, Granulated 1 Teaspoon 16 Snacks 786 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Teriyaki Jerky, Jack Link's 1 Ounce 90 Teriyaki Jerky, Jack Link's 1 ½ Ounces 135 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Coffee, Brewed 6 Fluid ounces 2 Sweetener, Artificial, Equal 1 Teaspoon 0 No nutrient data for: Carbs Cream, Half & Half, Indv Pkt 2 Each 39 Humapro 2 Scoops 0 No nutrient data Almond Butter, Creamy, Organic, Barney Butter 2 Tablespoons 180 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Exercise 330 Circuit Training 30 min 330 Nutrients Fat 92g 34% Carbohydrates 98g 16% Protein 306g 50% Summary Food Calories 1,840 Exercise Calories 330 Net Calories 1,510 +/- Calories -52 Weight 197.8
|
|
|
Post by Kevin on Jan 15, 2014 0:26:14 GMT
1/14/14 Tues 5:30 pm
Jump rope challenge - Day 2, did 7 in a row
Power wk 3 Day 2 5/3/1 Squats 100x3, 110x3, 125x10
Squat 5x3 wk2 100x5x3
Front Squat 5x10 80x10,10,10,10,10 (^5)
DBCalf 10x4 70x10, 10,10,10 GHD Situps 10x4 10,10,10,10
Add: Burpees 10x5
======= Nutrition (Target F95 C100 P360) F 95 C 65 P 357
Daily Report for January 14, 2014
Breakfast 357 Egg, Fried, Whole, Large 2 Each 180 Egg Whites, Quick Whites ½ Cup 67 Coffee, Brewed 10 Fluid ounces 3 Cream, Half & Half, Indv Pkt 1 Each 20 Cream, Light 3 Tablespoons 88 Truvia 2 Each 0 Sweetener, Artificial, Equal 1 Teaspoon 0 No nutrient data for: Carbs
Lunch 265 Spinach, Baby, Fresh 1 ⅓ Cups 9 Oil, Olive, Extra Virgin ¾ Teaspoon 30 Olives, Black, Large, Canned 7 Each 35 Tomatoes, Cherry 2 Each 6 Chicken Breast, Skinless, Cooked 1 Each 142 Cucumber, Sliced 2 Slices 2 Broccoli, Stmd, Chopped ¾ Cup 41
Dinner 553 Chicken Breast, Skinless, Cooked 3 Each 426 Peppers, Bell, Red, Sweet, Sliced ¼ Cup 7 Oil, Olive, Extra Virgin 1 Tablespoon 120
Snacks 396 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ⅓ Cup 226 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Exercise 320 Weight Lifting 30 min 236 Jumping Rope 5 min 85
Nutrients Fat 91g 34% Carbohydrates 43g 7% Protein 351g 59%
Summary Food Calories 1,572 Exercise Calories 320 Net Calories 1,251 +/- Calories -310 Weight -
|
|
|
Post by Kevin on Jan 15, 2014 16:27:19 GMT
1/15/14 Wed
Jump rope challenge - day 3, did 6 in a row
Warm up Row 500m Squat 7 Toddler 10sec Ring Row 7 DR 7
Deads to Rx
WOD 7 rounds:
7 Deadlift (BW) 7 Pull ups 7 HSPU's
10:57 - DL 155, PU - red band, HSPU - shallow, but up and at em
Add: Tabata GHD sit ups
======== Nutrition (Target F95 C100 P360)
F 86 C 72 P 372
Daily Log Breakfast 296 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chain'd Reaction ½ Serving 84 Egg, Hard Boiled, Whole, Large 2 Each 155 Coffee, Large, Dunkin Donuts 1 Each 10 Sweetener, Artificial, Equal 3 Teaspoons 0 No nutrient data for: Carbs Milk, Whole, 3.25% 5 Tablespoons 47
Lunch 419 Spinach, Baby, Fresh 1 ⅓ Cups 9 Oil, Olive, Extra Virgin 1 Tablespoon 120 Olives, Black, Large, Canned 6 Each 30 Cucumber, Sliced 2 Slices 2 Chicken Breast, Skinless, Cooked 1 Each 142 Tomatoes, Cherry 2 Each 6 Cheese, Mexican, Shred, Sargento ¼ Cup 110
Dinner 554 Chicken Breast, Skinless, Cooked 3 Each 426 Broccoli, Stmd, Chopped 1 ¼ Cups 68 Carrots, Slices, Cooked ¾ Cup 41 Sugar, Brown 1 Teaspoon 19
Snacks 484 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ⅓ Cup 226 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Sweetener, Artificial, Equal 1 Teaspoon 0 No nutrient data for: Carbs Cream, Half & Half, Indv Pkt 2 Each 39 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 Ounces 120 Cheese, Provolone, Slice 1 Each 98 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Exercise 204 Circuit Training 15 min 165 Weight Lifting 5 min 39
Nutrients Fat 86g 31% Carbohydrates 72g 11% Protein 372g 58%
Summary Food Calories 1,752 Exercise Calories 204 Net Calories 1,548 +/- Calories -13 Weight
|
|
|
Post by Kevin on Jan 17, 2014 1:13:48 GMT
1/16/14 Thurs
Recovery Day Week 3 ======= Nutrition ( Target F95 C50 P 360) Cheat Meal: Chilis Fajitias, 1draft beer, chocolate cupcake Fat 107 Carbohydrates 167 Protein 298 Daily Report for January 16, 2014 Daily Log Breakfast 292 Egg, Fried, Whole, Large 2 Each 180 Egg Whites, Quick Whites ½ Cup 67 Coffee, Brewed 10 Fluid ounces 3 Milk, Whole, 3.25% 4 Tablespoons 37 Truvia 4 Each 0 Organic Coconut Oil, Expeller Pressed, Spectrum ⅛ Teaspoon 5 Lunch 294 Spinach, Baby, Fresh 1 ⅓ Cups 9 Broccoli, Stmd, Chopped ½ Cup 27 Chicken Breast, Skinless, Cooked ⅔ Each 95 Tomatoes, Cherry 2 Each 6 Cucumber, Sliced 2 Slices 2 Oil, Olive, Extra Virgin 1 Tablespoon 120 Olives, Black, Large, Canned 7 Each 35 Dinner 1,460 Fajitas, Chicken, w/o Tortillas & Condiments, Chili's Grill & Bar 3 Each 1,080 Cupcake, Chocolate, Iced, Tastykake 1 Ounce 98 Rice, Chili's Grill & Bar ⅔ Each 127 Beer, Summer Wheat Ale, Henry Weinhard's 12 Fluid ounces 155 Snacks 396 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ⅓ Cup 226 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Nutrients Fat 107g 34% Carbohydrates 167g 24% Protein 298g 42% Summary Food Calories 2,443 Exercise Calories - Net Calories 2,443 +/- Calories 881 Weight
|
|
|
Post by Kevin on Jan 17, 2014 21:09:54 GMT
1/17/14 Fri
Dubs Challenge Day 4 and day 5 - Actual was 7 and 6
Warmup 3 rounds 10 ring rows 10 DR 10 pushups
Ground muscleups and dubs practice
WOD EMOM for 10 minutes 10 ring dips 8 pull ups 6 HSPUs
Lost in first minute trying w/o bands. Did the 10 rounds 14:32 w/red band
======= Nutrition (Target F95 C100 P 360)
F 112 C 86 P 287
Daily Report for January 17, 2014
Daily Log Breakfast 395 Coffee, Large, Dunkin Donuts 1 Each 10 Egg, Hard Boiled, Whole, Large 2 Each 155 Sweetener, Artificial, Equal 3 Teaspoons 0 Cream, Light 5 Tablespoons 146 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chain'd Reaction ½ Serving 84
Lunch 373 Lettuce, Romaine, Shredded 1 ½ Cups 12 Olives, Black, Large, Canned 6 Each 30 Tomatoes, Cherry 2 Each 6 Oil, Olive, Extra Virgin 1 Tablespoon 120 Chicken Breast, Skinless, Cooked ⅔ Each 95 Cheese, Mexican, Shred, Sargento ¼ Cup 110
Dinner 641 Chicken Breast, Skinless, Cooked 2 ½ Each 355 Cauliflower, Cooked 1 Cup 29 Almond Butter, Creamy, Organic, Barney Butter 2 Tablespoons 180 Apple, Small 1 Each 77
Snacks 460 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 Almond Butter, Creamy, Organic, Barney Butter 1 Tablespoon 90 Power Crunch Bar-Peanut Butter 1 Serving 200 Exercise 250 Circuit Training 15 min 165 Jumping Rope 5 min 85
Nutrients Fat 112g 40% Carbohydrates 86g 14% Protein 287g 46%
Summary Food Calories 1,869 Exercise Calories 250 Net Calories 1,619 +/- Calories 58 Weight -
|
|
|
Post by Kevin on Jan 18, 2014 19:09:33 GMT
1/18/14 Sat
Dubs Challenge Day 6 -actual 7
Power Day 3 Wk 3
5/3/1 Steel Log 100x5, 115x3, 130x2
Push Press 5x1 Wk3 125x5
5/3/1 Power Cleans 90x5, 115x3, 135x6
EZbar curl 5x10 skulls 5x10 65x10, 10, 10, 10, 10
ADD: 75 dubs - broken
First Challenge in Challenge - Lazer Tag -Awesome time
======= Nutrition (Target F95 C100 P 360)
F 70 C 117 P 292
Daily Report for January 18, 2014
Breakfast 367 Egg, Fried, Whole, Large 2 Each 180 Egg Whites, Quick Whites ½ Cup 67 Coffee, Brewed 10 Fluid ounces 3 Truvia 3 Each 0 Milk, Whole, 3.25% 4 Tablespoons 37 Ezekiel Bread Sesame 1 Serving 80
Lunch 294 Chicken Breast, Skinless, Cooked 1 Each 142 Lettuce, Romaine, Shredded 2 Cups 16 Tomatoes, Cherry 2 Each 6 Dressing, Caesar, T. Marzetti's 1 Tablespoon 75 Cheese, Montery Jack, Shredded ⅛ Cup 55
Dinner 314 Potatoes, Russet, w/ Skin, Baked, Med, 2 1/4" - 3 1/4" 1 Each 163 Chicken Breast, Skinless, Cooked 1 Each 142 Tomatoes, Cherry 3 Each 9
Snacks 755 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chain'd Reaction 1 Serving 168 Chicken Breast, Skinless, Cooked 1 Each 142 Nuts, Almonds, Salted, Rstd, Whl, Blue Diamond ¼ Cup 227 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Bourbon, 80 Proof 2 Fluid ounces 128 Almond Butter, Creamy, Organic, Barney Butter 1 Tablespoon 90
Exercise 444 Jumping Rope 10 min 170 Weight Lifting 35 min 275
Nutrients Fat 70g 28% Carbohydrates 119g 21% Protein 282g 51%
Summary Food Calories 1,730 Exercise Calories 444 Net Calories 1,286 +/- Calories -276 Weight
|
|
|
Post by Kevin on Jan 19, 2014 16:56:13 GMT
1/19/14 Sun
Power WO Week 4 Day 1
Flat Bench 5/3/1 - DELOAD 75x5, 95x5, 115x10
Flat Bench wk 1 (5x10) 130x10, 10, 10, 10, 7rp3
Pull up strict - (red band) 7rp3, 7rp3, 6r3r1, 5r3r2, No band 4r2r2r2
Incline DB Press 50x10, 50x7d3, 50x10, 8rp2, 10
T-Bar Row 92.5 x 10, 10, 10, 10, 10 (up 2.5lbs)
ADDED: LAZER CRAZE WOD Scaled
4 rounds ring dips x15 OH press x10 SDHP x 10 Lateral Box jumps x15
12:07 scaled red, 45, 75, 20"
===== Nutrition (Target F95, C100, P360)
F 85 C 90 P 345
Daily Report for January 19, 2014
Breakfast 403 Coffee, Large, Dunkin Donuts 1 Each 10 Cream, Light 5 Tablespoons 146 Sweetener, Artificial, Equal 3 Teaspoons 0 No nutrient data for: Carbs Egg, Fried, Whole, Large 2 Each 180 Egg Whites, Quick Whites ½ Cup 67 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs
Lunch 430 Ezekiel Bread Sesame 2 Servings 160 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 Ounces 120 Cheese, Pepper Jack, Cabot 1 Ounce 110 Olives, Green, Pitted, Naturals, Calif, Ripe, Lindsay 8 Each 40
Dinner 453 Wine, Red 8 Fluid ounces 200 Fish, Atlantic Cod, Cooked 8 ½ Ounces 253
Snacks 608 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chain'd Reaction 1 Serving 168 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Almond Butter, Creamy, Organic, Barney Butter 1 Tablespoon 90 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Turkey Pepperoni, Boar's Head 1 Ounce 70 Cheese, Pepper Jack, Cabot 1 Ounce 110 Exercise 518 Weight Lifting 45 min 353 Circuit Training 15 min 165
Nutrients Fat 85g 30% Carbohydrates 90g 14% Protein 345g 55%
Summary Food Calories 1,894 Exercise Calories 518 Net Calories 1,376 +/- Calories -186 Weight
|
|
|
Post by Kevin on Jan 20, 2014 12:37:39 GMT
1/20/14 Mon BW 197 (down .8, total 8.4)
Dubs Challenge Day 7 -actual 6, 7
Warmup Row 500m 3 rounds Inchworm pushup - 5 Ball Slam - 6 DR - 7
Skill = Deadlift 2max
WOD EMOM 1 Deadlift (BW) 1 Burpee
8 rounds @ 155
Tabata GHD Situps
===== Nutrition (Target F95, C100, P360)
F 99 C 101 P 322
Daily Report for January 20, 2014
Daily Log Breakfast 483 Chain'd Reaction 1 Serving 168 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Cream, Light 5 Tablespoons 150 Coffee, Large, Dunkin Donuts 1 Each 10 Sweetener, Artificial, Equal 3 Teaspoons 0 No nutrient data for: Carbs Egg, Hard Boiled, Whole, Large 2 Each 155
Lunch 261 Spinach, Baby, Fresh 1 ⅓ Cups 9 Chicken Breast, Skinless, Cooked ½ Each 71 Olives, Black, Large, Canned 6 Each 30 Oil, Olive, Extra Virgin ¼ Tablespoon 30 Cheese, Mexican, Shred, Sargento ⅛ Cup 55 Tomatoes, Cherry 2 Each 6 Cucumber, Sliced 2 Slices 2 Croutons, Plain ¼ Cup 31 Broccoli, Stmd, Chopped ½ Cup 27
Dinner 527 Beer, Michelob, ULTRA 12 Fluid ounces 95 No nutrient data for: Fat Turkey Pepperoni, Boar's Head 1 Ounce 70 Ground Beef, 90% Lean 5 Ounces 307 Broccoli, Stmd, Chopped 1 Cup 55
Snacks 569 Cream, Half & Half, Indv Pkt 2 Each 39 Sweetener, Artificial, Equal 1 Teaspoon 0 No nutrient data for: Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 Ounces 120 Rice Cake, Chocolate Crunch, Quaker 1 Piece 60 Almond Butter, Creamy, Organic, Barney Butter 2 Tablespoons 180 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Exercise 219 Circuit Training 20 min 219
Nutrients Fat 99g 35% Carbohydrates 101g 16% Protein 322g 50%
Summary Food Calories 1,840 Exercise Calories 219 Net Calories 1,621 +/- Calories 65 Weight 197
|
|
|
Post by Kevin on Jan 22, 2014 1:46:26 GMT
1/21/14 Tues Dubs challenge Day 8 -actual about 37
Power WO Wk4 Day 2B 5/3/1 Deads 155x3, 175x3, 200x4
Squats 5x10 100x10, 10, 10, 10, 10
Lunge 4x10 25x10,, 10, 10, 10
DB Calf 4x10 75x10, 10, 10, 10 (^10)
GHD Sit-ups 4x10, BFSU x 20, 20, 20
Add dubs challenge and practice and 300 singles
====== Nutrition (Target F95 C100 P360) F 92 C 91 P 291
Daily Report for January 21, 2014
Breakfast 435 Egg Whites, Quick Whites ⅓ Cup 44 Egg, Fried, Whole, Large 2 Each 180 Milk, Whole, 3.25% 4 Tablespoons 37 Coffee, Brewed 10 Fluid ounces 3 Sweetener, Nature's, Calorie Free, Truvia 2 Grams 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170
Lunch 304 Lettuce, Romaine, Shredded 2 Cups 16 Chicken Breast, Skinless, Cooked ¾ Each 106 Olives, Black, Large, Canned 7 Each 35 Oil, Olive, Extra Virgin ¼ Tablespoon 30 Tomatoes, Cherry 2 Each 6 Cheese, Mexican, Shred, Sargento ⅛ Cup 55 Broccoli, Stmd, Chopped ½ Cup 27 Cheese, Pepper Jack, Cabot ¼ Ounce 28
Dinner 517 Broccoli, Stmd, Chopped 1 Cup 55 Peppers, Bell, Red, Sweet, Sliced ¼ Cup 7 Chicken Sausage Jalapeno, Al Fresco 3 ½ Each 455
Snacks 377 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Cream, Half & Half, Indv Pkt 2 Each 39 Sweetener, Artificial, Equal 1 Teaspoon 0 No nutrient data for: Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 1 Scoop 0 No nutrient data for: Fat, Carbs Chain'd Reaction 1 Serving 168 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs
Exercise 410 Jumping Rope 15 min 253 Weight Lifting 20 min 156
Nutrients Fat 92g 35% Carbohydrates 91g 15% Protein 291g 49%
Summary Food Calories 1,632 Exercise Calories 410 Net Calories 1,223 +/- Calories -334 Weight
|
|
|
Post by Kevin on Jan 22, 2014 12:39:20 GMT
1/22/14 Weds
Dubs challenge Day 9 -8 consecutive, did 110 broken overall
Row 500m
WOD 20 min AMRAP
3x Snatch grip Deadlift (115/80) 6x Power Snatch 9x OH Squats
6 rounds, 13 reps -OH's were a mess. Need to practice balance and position. (65)
======== Nutrition (Target F95 C100 P360)
F 98 C 102 P 332
Daily Report for January 22, 2014
Breakfast 380 Egg, Hard Boiled, Whole, Large 2 Each 155 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chain'd Reaction 1 Serving 168 Coffee, Large, Dunkin Donuts 1 Each 10 Sweetener, Artificial, Equal 3 Teaspoons 0 No nutrient data for: Carbs Milk, Whole, 3.25% 5 Tablespoons 47
Lunch 207 Spinach, Baby, Fresh 1 Cup 7 Tomatoes, Cherry 2 Each 6 Chicken Breast, Skinless, Cooked ⅔ Each 95 Cucumber, Sliced 2 Slices 2 Broccoli, Stmd, Chopped ½ Cup 27 Olives, Black, Large, Canned 6 Each 30 Oil, Olive, Extra Virgin ⅓ Tablespoon 40
Dinner 619 Tortilla Corn Chips, Sea Salt, Xochitl 1 ⅛ Ounces 152 Chicken Breast, Skinless, Cooked 3 Each 426 Broccoli, Stmd, Chopped ½ Cup 27 Carrots, Slices, Cooked ¼ Cup 14
Snacks 430 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Almond Butter, Creamy, Organic, Barney Butter 1 Tablespoon 90 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Exercise 388 Circuit Training 20 min 219 Jumping Rope 10 min 169
Nutrients Fat 78g 29% Carbohydrates 102g 17% Protein 335g 55%
Summary Food Calories 1,635 Exercise Calories 388 Net Calories 1,247 +/- Calories -309 Weight
|
|
|
Post by Kevin on Jan 24, 2014 12:40:13 GMT
1/23/14 Thurs
Recovery Day Week 4
=========== Nutrition (Targget F95 C50 P360)
Dinner = Cheat Meal
F 127 C 232 P 207
Breakfast: 220
Egg, Fried, Whole, Large 2 Each 180 Milk, Whole, 3.25% 4 Tablespoons 37 Sweetener, Nature's, Calorie Free 2 Grams 0 Coffee, Brewed 10 Fluid ounces 3
Lunch: 246 Spinach, Baby, Fresh 1 1/3 Cups 9 Tomatoes, Cherry 2 Each 6 Cheese, Mexican, Shred 1/8 Cup 55 Cucumber, Sliced 2 Slices 2 Broccoli, Stmd, Chopped 1/2 Cup 27 Oil, Olive, Extra Virgin 1/3 Tablespoon 40 Olives, Black, Large, Canned 7 Each 35 Chicken Breast, Skinless, Cooked 1/2 Each 71
Dinner: 1041 - CHEAT Meal
Filet Mignon 1/2 Each 225 Crab, Cake, Maryland Style, Minis 4 Ounces 211 French Fries, Sml 1 Each 320 Baked Beans, Bbq 3/4 Cup 285 Sam Adams Beer
Snacks: 435 Cream, Half & Half, Indv Pkt 2 Each 39 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked 1/3 Cup 226 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked 1/4 Cup 170
|
|