Breakfast and a workout
Quick Workout Snapshot - 10 burpees, 4 min bike, 40lunge, 30 situps, 20 push press, 10burpee, 20, 30, 40, 4 min bike, ending with another 10 burpees
Breakfast today - asparagus, mushrooms, onion, ground turkey, refried mash potatoes and two eggs over easy
Today’s workout
STRENGTH: (Glutes)
Single leg glute bridge
Banded glute bridge
Weighted fire hydrant to rear kick 3lbs
Reverse deficit lunge 15lbs
Modified pistol squat (to chair, no weight)
Squat sidestep with band
CONDITIONING
10 Burpee jump knee taps
50 Calories Bike
40 weighted lunges 20KG
30 Sit-ups
20 Push-presses 95lbs
10 Burpee jump knee taps
20 Push-presses 95lbs
30 Sit-ups
40 weighted lunges 20KG
50 Calories
10 Burpee jump knee taps
Time: 21:30
Lunch for two
Turkey burgers (spinach and feta) with a green salad of sugar snap peas and a lettuce mix. I added a grassfed polish sausage on the side for me…
Today I didn’t workout, but made a fun lunch for Marlene and myself.
Salmon for lunch / shoulders and quad work today
For Lunch, I sautéed salmon with sweet potato, onion, peppers and carrots. (Dropping the carrots next time…)
WARMUP (shoulder work to help tennis elbow):
3 sets: Stand facing wall, hands in karate chop pulling band, walk hands up and down wall 15 reps
3 sets: Plank shoulder shrugs
3 sets: Elbow contact, lay on side, dumbbell lifts.
2 sets: Prone position on large ball, 3lb dumbbells forward raises, 45° raises, side raises.
STRENGTH
3x5 Front Squat - 105lbs
CONDITIONING
5 ROUNDS:
60 sec bike
10 Squat jump w/ high knee taps
10 air squats
10 jump lunges (5/5)
20 sit-ups
Total conditioning: 18:22
Worked out and made a nice bolognese
Quick Workout Snapshot - Front Squats followed by 4 min bike, 20,15,10,5 of Plank shrugs, goblet squats and V-ups, plus 2 HDPS every 2 min, followed by another 4 min bike.
This is the first time I’ve ever made Bolognese! I usually braise bone-in meats and add to the sauce (short ribs, lamb shoulder, neck bones, etc…) Great friend German C stepped me through it...
Today’s workout
STRENGTH
Front squat
4×5 (135lbs)
CONDITIONING
1k (4 min) Bike
20-15-10-5:
Shoulder-shrugs in Plank
Goblet Squats, 20KG
V-ups
(2 HSPU at start of every 2 minutes)
—
1k (4 min) Bike
Total time: 18:22
A few shots of making the bolognese. My kids and Marlene had the Pappardelle (which just looked fantastic!) but I had spiralized zucchini…
Saturday workout
Just a nice fire place shot today -
No food shots today!!
Workout
WARMUP
Stand facing wall, hands in karate chop pulling band, walk hands up and down wall
Plank shoulder shrugs
Elbow contact, lay on side, dumbbell lifts.
Prone position on large ball, 5lb dumbbells forward raises, 45° raises, side raises.
CONDITIONING - 16min AMRAP
10 OHS (45lb Bar only)
20 Front Squat BAR
2min bike (700m)
Completed 4 rounds + 10 OHS
Workout
This was breakfast from Thursday (yesterday), Feb 11… Omelets with cheddar and onion, and the side was leftover oven roasted cauliflower and sweet potatoes, plus avocado and hatch valley Chile on the side…
Don’t know what I ate today… :)
Workout today -
STRENGTH
Squat 3×10 105lbs
CONDITIONING
3 Rounds
80sec Bike
30 Lunges
40sec Bike
10 V-ups
Time: 11:45
Breakfast Lunch and Dinner, plus a workout
Breakfast was eggs with leftover filet mignon!, Lunch was one beef and one turkey burger in a romaine bun, and dinner was chicken tacos, but I used the romaine instead of tortillas!
Workout today - continuing to stay away from arm work
STRENGTH
OHS 4x5 - 45, 65, 75, 95
CONDITIONING
20 Cals
20 Sit-ups
15 squats
15 Cals
20 Sit-ups
15 squats
10cals
20 Sit-ups
15 Squats
10cals
20 Sit-ups
15 Squats
15 Cals
20 Sit-ups
15 Squats
20 Cals
Time - 17:15
More leg strengthening today
Breakfast today - sweet potato, eggs, spinach and some kind of leftover steak…
Workout
CONDITIONING 1:
Bike 12 min
Every 3mins, 10 Medball Cleans
STRENGTH:
Deadlift 5X3 (105lbs)
CONDITIONING 2:
7 Rounds
10 left leg KB deadlifts (16Kg)
10 right leg KB deadlifts
10 squat jump knee taps w band
15 squat hold knee pulses w band
Time: 23:57
Filet Mignon Butcher work
Lunch today - Turkey burgers over Salad and apples…
Later this morning, I split a tenderloin order with German C… It was a learning experience to clean the tenderloin into filet mignon. (Also split out some great ground beef from Chefs Warehouse.)
Escarole for tonights escarole and beans soup! Going forward, I am NOT going to clean any greens in the sink - too much bacteria. (BUT regardless, this escarole was fine, as it was BOILED for at least 90 minutes for the soup…)
For all escarole or similar that is going into a soup, I always soak it and then strain it to get out the sand - nothing worse than having a spoonful of amazing soup, only to feel grit in your teeth - RUINS IT!
Quad burner
Lunch from Feb 7 (yes, I am predicting the future?) :)
Today’s workout -
Bad right elbow
STRENGTH
5x5 front squat 105lbs
CONDITIONING - 20 min AMRAP:
10 air squats
10 squat jump butt-kicks
10 jump lunges (5/5) (WOW THOSE CRUSH YOUR QUADS!)
10 sit-ups
11 Rounds + 10 extra sit-ups
Lunch yesterday, workout today
Chicken salad yesterday - dropping the capers next time - too salty for this dish…
Workout today -
No right arm work today… First indication of pain in my elbow was I think yesterday…
10 min Bike workout followed by:
CONDITIONING - 5 ROUNDS:
15 Squat jumps, palm floor, slap knees at top
15/15 Alt Lunges rear, w rear leg lift/tap
15/15 Alt Lunges side, w leg lift/tap
30 Sit-ups
Time: 23:20 (excl. bike)
Completed 2 weeks Whole 30 - just prior to elbow issues
Breakfast - sweet potato, spinach, bacon, eggs, avocado!
LUNCH! Homemade salmon Poke Salad! DAMN THAT WAS GOOD!
So, today I am at the 2 week mark for following the Whole 30 diet. Well - I’m following it to approx 95% of the rules… Having milk in my coffee and occasional rice with sushi…
Today’s Workout
STRENGTH:
Push press 5x3 85%
135lbs
CONDITIONING:
5 ROUNDS:
2 min lunges
20 pushups
10 renegade rows (5+5) (15lb db)
1 min plank
Sushi for dinner!
Today’s Workout
STRENGTH
Front Squat 3×5 at 90%
(Kept 115lbs)
CONDITIONING
30 Power cleans (50%)
200m Run
20 Push press (jerks)
200m Run
10 Clean and jerks
200m Run
Time - 12:10
PC - 95lbs
Increase to 105 or 115 next time.