Oct 6th: Training Journal Series

October 5^th: Wednesday

Today was a MUCH needed rest day. Most fitness enthusiasts/athletes do not take their rest days seriously enough. A rest day is as needed if not more than a proper diet, training, etc. A rest day (where you do nothing except maybe a walk) will allow your body to recover and train harder your next session.

Rest days pump me up for training! They give me a mental break from the rigors of my training and allow me to come back harder and stronger the next day.

Use this day to recoup, hit the Indian clubs, foam roller, spa, whatever. Just rest. Resting is crucial!

12:45: 10oz Chicken thigh filet, spinach salad, salami with cheese, tomatoes (basically a giant salad) 8oz pineapple

4:00: ½ cup cottage cheese, 2 scoops biochem whey protein, Chia seeds

9:00: 4 eggs, cheese, spinach, cooked in butter.

Rest days (or non lifting days) goal is 2200-2400 calories

180-200g protein

130g fat

80-100g carbs

This is why tracking is so vital. You can’t expect to spend carelessly and then have an exact knowledge of how much money is in your bank account. Budget your calories and you WILL see results

October 6^th: Thursday

7am: 198.9

Today’s workout was a fun one. I was looking forward to it all day! I love those days.

Military Press Day (I use the log because I like the neutral grip position)

55% @ 93lbs (log weighs 88)-7

65% @ 106- 7 (felt tough)

75% @ 123lbs- 7 was all I could do. This was definitely my 7RM. Started to see stars!

-2.5 minutes between sets

Ring Pull up (Dead Hang)( 20kg kettlebell)-5,5 (BW) 9

Incline Bench Barbell Shrug (225)-8,8,8

-90 seconds between sets

Double Snatch (28kg)-5,5,5

Lateral Raise (25lbs)-12,10,10

-90 seconds between sets)

Finished workout with a brutal cardio set.

Prowler-30 seconds

Weighted Jump Rope-30 seconds

Deck Squat to Jump-30 seconds

Rest-30 seconds

--8 rounds.

Broke fast at 12:30 with HPN P(3)

Trained with 10g BCAA

1:45-Flame Broiler Beef Plate with white rice

5-1/2 cup cottage cheese, 2 scoops Biochem, ½ cup chocolate almond milk

8-1/2 Chicken, sweet potato fries, and little coleslaw (mayonnaise-less)

10-1/2 cup 2% milk, scoop Casein protein, ½ cup frozen cherries

This day brought me to 45g fat, 202g carbs, and 202g protein

Amazing dinner. Didn’t stuff my face. Just ate till I felt comfortable. That’s the beauty of Intermittent Fasting. Larger meals (within reason, of course)

Training days:

180-200g protein

40-50g fat

240-260g carbs