Friday January 28th 2011 - Unintentional Cheat DAY

1 egg, 100ml egg white omelet, (1/4 cup green pepper, mushroom, onion)

Americano with milk and sweetener,

BIRTHDAY CAKE!

3 eggs, 1 cup cooked broccoli

Kirsten Special with Guac!

Protein Shake
4 tbsp cream of wheat with 3 tbsp brown sugar

lots of mini eggs!

Nachos and diet pepsi after skating!!

Workout: ICE SKATING AT the Olympic Oval!! About a 700 calorie burn for just over an our.
I used the skate aid thing for most of it and then I did a bit on my own! Watch out Olympics, I might have to register in 2 events.

I think I do better when I just robotically follow something instead of investigating it down to the science behind whatever kind of plan I choose to follow. So now, I'm just going to do and not ask question and then get so ripped and really extremely good looking. Hahah .....

I'm going to go buy some supplements today, cinnamon, garlic and whatever else that Laura biotch had so much success on!!

Thursday January 27th 2011

This day was AWFUL. I was stuck in the office answer phones all day, I hated everyone, everything for every good reason.

Breakfast:
1 egg and 100mL omelet (with green pepper, and onions)

3 eggs, 1 cup broccoli

Kirsten Special with guac!


1 cup cottage cheese, with a bunch of baby carrots

Tea with cream and stevia @ my desk

Dinner
Ribs and Beets and Brocolli

WORKOUT: with Curtis

SPRINTS in long hallway x 5, sprint (Averaging 15 seconds) rest, sprint on every minute

3 sets, 20 reps, 1 minute rest between each exercise
American Swing (16kg!!)
Hang Rows
Bicep Curl (30lbs)

Thrusters (45lbs)
Lat Pull Down (80lbs)
Ball Slams

Battle Ropes 20 seconds on
Pushups
Situps

Bicep Curl with Shoulder Press
Situp with weighted ball

January 26th 2011 - Workout

I warmed up on the elliptical and was going to run 5 miles. I hurt so much and felt like shit so I ended up running 1.5 miles and probably walking .5.


That made it a total of 2 miles in about 25 minutes.

Everything hurts and I feel like I'm not making progress and I need to track my nutrition better with numbers to see WTF is going on here!!

Night!

:)

January 26th 2011

Egg white omelet; 1 egg, 100mL egg white, 1/4 cup onion/green peppers (each)

3 eggs, 1 cup brocolli, random dehydrated fruit non food (you cannot find raisins at the Airport!)

Awake tea, with cream and 1 packet of French Vanilla Stevia
1 banana

Kirsten Special

Handful of nut/seed/dried fruit mixture (Back to Nature, cherries, almonds pistachios I think!)

1 cup cottage cheese, baby carrots

3 tbsp almond butter, protein shake before gym


1/2 roasted beans: soy and black

1 cup plain yogurt, 1/2-3/4 cup pineapple chunks

January 25th 2011

Gross Scrambled Egg Mess - I added too much water, 100mL egg whites, 1 egg, 1/4 of green pepper and onions.

3 eggs, broccoli, 1 cup

Kirsten Special: sauted mixed peppers, lentils, lean ground beaf, bison burgers, onions, green chiles and some fajita powder all mixed together

1 cup cottage cheese
baby carrots

protein shake
1 apple
3 tbs almond butter


protein shake after workout

nuked veggies with some stirfry sauce

______


workout: full body weight training

warm up on elliptical

each with 3 sets and 20 reps, 1 minute break between exercises:


thrusters @50lbs
chest fly
push up on TRX

static lunge with 35lbs on back
lateral pull down @ 80lbs
shoulder press @ 15lbs (dumbells) I think!

dumbell snatch @20lbs
head to heel situps

american swing (12kgs)
bentover row (60lbs)
lateral raise |(10lbs

STRETCH

PLUS I WALKED THE DOOOOGIE FOR 1 HOUR.

My Favorite New Jam!

Dirty Laundry by Bitter: Sweet

So good!
Sent on the TELUS Mobility network with BlackBerry

Some Curtis Style Workouts

Full Body Weight Lifting (usually 3 sets of 20 reps, 45 seconds to 1 minute rest between exercises)

Thrusters - FULL BODY (legs/back/ shoulders - 3 joint movement)
Chest Fly - 2 joint movement (back and chest -push/pull)
Pushups on TRX - single joint movement (chest)

Walking Lunges - back and legs (only 2 joint movement, so you have to makeup for it!)
Lat pull Down - back
Bicep curl
Tricep Extension

American Swing (overhead)
Bent Over Row
Lateral Raise

2 sets, 20 reps
Dumbell Snatch
Situps


Some of my MET CONS:

50 ski/box/side lunge 0 whatever you wanna call it
200m row
10 thrusters
10 incline situps

5 rounds for time: 1942


25 kb swings
25 GHD situps
25 air squats
25 knees to elbows (plank on floor style!)

5 rounds for time: 20.14


Fight Gone Bad Style Workout:

Number of Reps in 1 minute: 5 execises: repeat 5 times:

SET ONE (NUMBER OF REPS COMPLETED IS IN BRACKETS)

WallBalls (23)
SumoDeadLiftHighPull @ 55lbs (22)
Box Jumps (16)
PushPress @ 55lbs (20)
Rowing (calories burned) 18

SET TWO

WallBalls (24)
SumoDeadLiftHighPull @ 55lbs (24)
Box Jumps (17)
PushPress @ 55lbs (23)
Rowing (calories burned) 19

SET THREE

WallBalls (23)
SumoDeadLiftHighPull @ 55lbs (23)
Box Jumps (17)
PushPress @ 55lbs (17)
Rowing (calories burned) 18

SET FOUR

WallBalls (25)
SumoDeadLiftHighPull @ 55lbs (23)
Box Jumps (17)
PushPress @ 55lbs (20)
Rowing (calories burned) 18

SET FIVE

WallBalls (26)
SumoDeadLiftHighPull @ 55lbs (21)
Box Jumps (16)
PushPress @ 55lbs (15)
Rowing (calories burned) 19


1 ROUND FOR TIME: I did this on your birthday!!!

750m row
50 GHD Situps (glute-ham developer)
50 Sumo Deadlift High pull - 45 lbs
50 Back Extensions
50 WallBalls
50 barbell deadlift
750m row

time: 23:23