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Post by cball212 on Oct 9, 2013 8:41:28 GMT
Saturday 10/5/13
Nutrition
humapro 2tbsp pb
2 veggie burgers avocado baby spinach with balsamic vinegertte
humapro 14 almonds
4 spare ribs grilled with franks hot sauce salad w/ ranch dressing 2 glasses of white wine
workout 3 mile run
5/3/1 squat 5@75 5@85 10@95
then 5 @ 85 and 20 @ 75
5/3/1 deadlifts 5@110 5@125 7@140
then 5 @125 and 16 @ 110
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Post by cball212 on Oct 9, 2013 8:43:12 GMT
sunday 10/6/13
2 slices canadian bacon 2 egg whitres 1 egg spinach 1 ounce of cheese
humpro 2tbsp pb
grilled chicken avocado green beans
quest bar
6 ounce filet asparagus mixed green salad with vinegertte
rest day
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Post by cball212 on Oct 9, 2013 8:46:16 GMT
monday 10/7/13
2 slices candain bacon 2 egg whites 1 egg 2 slices avocado
humapro 2 tbsp pb
can og tuna lemon juice pickeles cheese stick
quest bar
3 chicken sausages broccoli green salad w/ vinegette dressing
3 pumpkinheads
workout 3 mile run hot yoga class
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Post by cball212 on Oct 9, 2013 8:48:30 GMT
Tuesday 10/8/13 BW 146.1
2 slices canadian bacon 2 egg whites 1 egg 2 slices avaocado
humapro 14 almonds
2 veggie burgers salad w/ hard boiled egg balsamic dressing
questbar
meatloaf peas
workout 45min spin class 3 mile run
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Post by cball212 on Oct 10, 2013 6:18:20 GMT
Wednesday 10/9/13 BW 145.8 nutrition 2 slices canadian bacon 2 egg whites 2 egg 1 ounce cheese green peppers humapro 2 tbsp pb quest pb cups 2 meatballs and 1 sausage spinach workout 5/3/1 squat week 2 - 3 @ 80lb 3 @ 90lb 10 @ 100lb then 10 @ 90lbs, 10 @ 80lbs WOD 21-15-9 squat clean 50lbs push press 50lbs 12:11 200 deadlifts 75lbs 1 mile run 33:20 Had a bit of a rough day today and totally needed this workout. I felt amazing after!
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Post by cball212 on Oct 11, 2013 0:30:56 GMT
Thursday 10/10/13 BW 146.1 2slices Canadian bacon 2 egg whites 1 egg spinach humapro can of tuna romaine w/ green peppers and cucumbers balsamic vinegar humapro raviolis w/ red sauce workout 5/3/1 bench press 3@55lbs 3@65lbs 5@75lbs then 10@65lbs and 15@55lbs 15min HIIT on elliptical 15min HIIT on arc trainer WOD 30-20-10 thrusters 45lbs 5:38 couldnt do the rope, gym doesn't have one
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Post by cball212 on Oct 16, 2013 6:12:52 GMT
Friday 10/11/13
nutrition
2 slices canadian bacon 2 egg whites 1 egg 1 ounce cheese
humapro almonds
can of tuna avocado romaine lettuce w/ cucumbers and green peppers olive oil and balsamic vinegar
humapro 2 tbsp pb
2 slices meatloaf broccoli
workout
WOD 21-15-9 push-press 55lbs ring dips burpees calorie row 20:31
tabata ghd situps
3 mile run
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Post by cball212 on Oct 16, 2013 6:13:35 GMT
Saturday 10/12/13
nutrition same
workout hot yoga class
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Post by cball212 on Oct 16, 2013 6:15:29 GMT
Sunday 10/13/13
nutrition 2 slices canadian bacon 2 egg whites 1 egg spinach
quest bar
grilled chx mixed green salad w/ avocado and green peppers balsamic dressing
humapro almonds
steak tips aspargus
rest day
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Post by cball212 on Oct 16, 2013 6:17:36 GMT
Monday 10/14/13
2 slices canadian bacon 2 egg whites 1 egg 1 ounce cheese
humapro almonds
2 veggie burgers hard boiled egg mixed greens w/ avocado, green peppers and cucumbers balsamic dressing
questbar
baked chx breast w/ franks spinach small salad w/ cheese, green peppers, cucumbers
rest day
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Post by cball212 on Oct 16, 2013 6:30:53 GMT
Tuesday 10/15/13 BW 145.1 I may cut out dairy and red meat starting tomorrow. I'd like to be below 140 by October 26th. 2 slices canadian bacon 2 egg whites 1 egg 1 ounce cheese humapro almonds 2 veggie burgers avocado green salad w/ balsamic vinegar humapro 2 tbsp pb baked chicken cutlets w/ low fat mozz cheese green beans workout WOD 100 BFSU 90 lunges 80 pushups 30 ball slams 70 box jumps 60 pull ups 50 squat jumps 30 ball slams 40 tricep dips (no rings) 30 ball slams (this is where i grabbed medicine ball instead of sand ball and smacked myself in the chin) 60 BFSU(no ghd) 20 pushups 10 burpees 500m run (no rower) 47:51
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Post by cball212 on Oct 17, 2013 6:32:20 GMT
Wednesday 10/16/13 BW 145.0 2 slices candian bacon 2 egg whites 1 egg spinach quest bar 2 veggie burgers mixed greens w/ avocado and balsmic vinegar humapro 2 tbsp pb workout 5/3/1 - deads 5 - 125lbs 3 - 140lbs 6 - 160lbs 5/3/1 - squats 5 - 85lbs 3 - 95lbs 5 - 105lbs 500m row sprint last 100m WOD Bear Complex 5 rounds working up to max power clean front squat push press back squat push press hand never leaving the bar for 7 reps 1st round - 30lbs 2nd round - 50lbs 3rd round - 60lbs 4th round - 70lbs 5th round - attempted 75lbs major fail, so bumped down to 50lbs
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Post by cball212 on Oct 23, 2013 0:56:57 GMT
Tuesday 10/22/13 2 slices Canadian bacon 3 hard boiled eggs quest bar 2 veggie burgers mixed green salad w/ avocado and balsamic vinegar humapro 2tbsp pb bowl of chili w/cheddar cheese workout 5/3/1 squats 5@75 5@90 10@100 squats 5x5 @75 stiff leg deads 10@45, 10@65, 10@75, 10@85 db lunges 12@10, 12@12, 12@15 leg extension 30@30, 20@35, 15@40 day one plank challenge - 20 secs day one burpee challenge - 20 burpees 1.5 mile run on treadmill. Should have ran outside. I despise the treadmill.
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Post by cball212 on Dec 31, 2013 16:14:19 GMT
12/31/13
Goals for 2014 Challenge!
1. Crossfit 3 days a week, yoga once a week, spin once a week, weight training 4 days a week, will add HIIT and extra cardio as needed. 2. Stick with Paleo for 30 days straight no slip ups! 3. Gain the self confidence that I actually can win this challenge. Something I've lacked in previous years. 4. Run a 5k each month of the challenge and 2014 5. Lose 25-30lbs. 6. Try new things like ice skating and skiing and tackle that rock climbing wall I was afraid to get up a month ago.
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Post by cball212 on Jan 2, 2014 14:32:34 GMT
1/1/14
BW 152.8
2whole eggs, 2 egg whites, ham, spinach Green tea
Grilled chx over spinach with cucumbers avocado and balsamic vinegar
Celery with almond butter
Pork loin with broccoli
20min HIIT elliptical
Went a little easy on workout today. Massive headache and had a little light headedness. Think it was a combo of cuttin out all the refined sugars and caffeine and hadn't been drinking a lot of water the past few days.
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