Week 2 Day 3 44lb KB

"If you woke your dog, forced him to eat 2 doughnuts, a cup of coffee and a cigarette, you would be arrested for animal abuse"
Jack Lallane
......
Joint Mobility
Swings 4x16
Tight Rope Press 4x8
1 leg DL 4x8
Lunge 4x8
Bottom up C&P 4x8
Floor Sweep 4x26
Windmill 4x8
....
530 snack bar
630 morning workout
800 meal shake with 1scoop muscle gain and almonds
930 zone bar
1230 Pizza, 3 slices, mmm good
no snack
630 pork tenderloin, mushrooms, new potatoes, whole grain rice from the crock pot we loaded this morning.
handful of semi sweet morsels and M&Ms with skim milk.
No booze tonight. I had my splurge at lunch.
Drank spark, black coffee, water and unsweet tea today.
......
have a safe and happy New year!

Week 2 Day 2 Lean Out

Joint Mobility Drills
Turkish Get Up 4x3
Deadlift 4x8
Side Press 4x8
Figure 8 to a hold 4x8
Crush Curl 4x8
Russian Twist 4x8
1 arm swing 4x16
35lb kb
.....
415 spark, mns
445 snack bar
630 meal shake
900 zone bar
1130 deli turkey, 2 pieces cheese, wheat crackers pnut butter
1145 handful of semi sweet morsels
330 snack bar
630 3 egg, 2 whites omelet with cheese and turky pepperoni unsweet tea
handful of m&ms. skim milk.
...
I also take Advocare Catalyst 3 times per day on empty stomach
No cardio tonight

Day 1 Week 2 24kg KB

Joint mobility
Clean and Press 4x8
Squat 4x8
Renegade Row 4x8
Get up Sit Up 4x8
Floor Sweep 4x26
Snatch 4x10
....
Circuit format, done in 30 minutes
....
Diet:
415 snack bar
630 meal replacement shake
900 zone bar
1200 1 turkey sausage link, wheat crackers w/ pnut butter, water
1215 handful of M&Ms
330 snack bar
715 grilled chicken, new potatoes, mushrooms, dark chocolate, skim milk
....
I ran 7 miles in 55 min at 6:00.
I also drank spark, water, 1 cup black coffee, Advocare MNS, Rehydrate, Arginine at various times throughout the day.
.....
circuit in the morning, likely snatch V02 tomorrow night.
circuit Wed morning and run again Wed night or Thurs.
Off Friday & Sat

Holiday Eating

Just some things to consider. I've tried to abide by this for the last few days.
1. Limit yourself to one plate or atleast one spoon of each concoction/casserole offered you at the meal.
2. Pick one good dessert and enjoy.
3. It's not critical that you completely clean your plate. leave a bite or two.
4. Go for the chocolate covered nuts instead of pretzels, they have protein.
5. Graze the snacks by with your fingers instead of handfuls.
.....
As for exercise. I helped my dad cut 4 loads of wood yesterday(he mostly watched) and
I ran 5k this morning.
Showed an old friend and lifter the basic KB moves this afternoon.
Back to working out tomorrow. Missing the Max V02 workout already.
....
Got a Captains of Crush gripper in my stocking so I'm working that throughout the day.

Christmas Eve

Completed the 3rd workout in my new weekly cycle. See prior post link.
The 6 or 7 exercises with 4 sets of 5 reps seems perfect for the 1st week. Next week bumps up the reps a notch. By week 4 this should be exciting.
400 mns, spark, rehydrate, 3 catalyst
430 snack bar
500 workout #3
700 meal shake, scoop of protein, almonds
900 snack bar
1000 wheat crackers and low fat pnut butter
1200 deli turkey and cheese, no bread and a few wheat crackers
200 almonds
300 spark, catalyst, snack bar
600 2 large pancakes, syrup, 2 pieces turkey sausage, grits, eggs skim milk
800 Santa had to eat 3 or 4 cookies
900 handful of 60% cocoa morsels and skim milk
Tomorrow could be a bad eating day. No workout. Plan to run and workour Fri/Sat.
Merry Christmas!

4 Week KB Workout

http://www.bodyfuelnow.com/id76.html

Day 2

Sorry for this blog being a little mixed up. I'm caught up now.
Today I did the 2nd KB work out in the new plan. I actually did KB and ran yesterday. Trying to cram as much as possible into 3 days this week. Shins are killing me since the long run last week so I'll rest them today. I'll post a link to the 4 week lean out plan.
Today's diet
400 MNS, Spark, Rehydrate, Catalyst
430 Snack bar, water
500 Workout
630 Meal Shake with almonds and a scoop of Muscle Gain
930 Snack Bar
1200 Cup of chili and club on wheat no mayo. Ate 5 chips. Unsweet tea.
130 Peanut Butter cookie with Hershey kiss on top
230 SLAM energy drink
300 Snack Bar
600 Steamed chicken breast plain, unsweet tea, wheat crackers and pnut butter.
.......
One more day to stay off the "Naughty List".