03/20/09

My legs are completely demolished from yesterday!!!

Today I did a ton of Upper Body work.

03/19/09

Day 68, Legs - Power
Sprints - 50 meters, all-out, high leg drive arm pumping as hard as possible. Translation: the way I always do it! I did 10 or 11 rounds. I lost count.

Uber-Deep Squats - 160lbs x 8, 7 sets. Another person kept conversing with me, so the breaks were too long. I compensated with 2 extra sets.

Box Jumps - 30" box x 10, 10 sets with only 30 seconds break between sets

03/18/09

2.5 mile walk in the am
Advanced Corrective Routine

Yoga and ACR were swapped this week. In fact, I think it will work out better this way every week

03/17/09

Day 65, Total Body - Anaerobic HIIT

I broke out one of the classics today: Fight Gone Bad! I wanted to see what I did last time, and I was shocked to see that it was 6 months ago when I last did this. Same with KD and Lyle.

My feeling was, that I should be able to beat my previous score of 275, so that was the goal

Here is the breakdown:
20lb DB Thrusters: 35,34,33
75lb SDLHP: 19,18,17
20" Box Jumps: 22,21,20
75lb Push Press: 21,19,19
Rowing: 8,8,7

Round 1 Total: 105
Round 2 Total: 100
Round 3 Total: 96
Grand Total: 301 - woohoo!!!

This was the first time I did not feel like I was going to hurl like Linda Blair...but I will continue to call this, "The worst 17 minutes of my life"

03/15/09

Fountain of Youth Yoga - ahhhhh

03/13/09

Day 62: Upper Body - Strength

I tested Bench Press out today - no go
I also tested out Pull-ups and Dips - no go

So, I did the following:
T-Bar Rows - 160lbs x 5, 5 sets
Freemotion LAT - 180lbs x 5, 5 sets
Hang Power Cleans (no squats) 125lbs x 5, 2 sets
Hang Power Cleans w/ Push Press 125lbs x 5, 4 sets (I realized they did not aggravate the shoulder)
Shrugs - 185lbs x 8, 5 sets
Tricep Pushdowns - 150lbs x 5, 3 sets (they were feeling neglected, so I was being nice to them)

All in all, a solid strength workout. I should be pretty sore tomorrow...I know my legs are today!!!

03/12/09

Day 62: Legs - Strength
Squats:
Warm-up with BW
UBER-Deep Squats - 160lbs x 10
Deep Squats - 225 x 8
Deep Squats - 245 x 8
Squats - 275 x 5
Squats - 300 x 5
Deep Squats - 225 x 8
UBER-Deep Squats - 160lbs x 10

Then I did 5 sets of Deadlifts - 275 x 5

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Another landmark: I weighed in at 165lbs today - down 40lbs!!!

Rick's Primal Pancakes

• 1 Egg
• 1/4 cup Almond Meal
• 1/4 cup of Coconut Milk
• 1/8 t Cinnamon
• 1/8 t Vanilla Extract
• 1t Baking Powder

Mix it all together until a batter forms. Pour the batter onto a buttered or greased skillet. Cook over medium heat until both sides are golden brown. Serve with berries. Makes one serving.

I usually add 5-6 Toasted Pecan halves to the batter (toast them in a skillet first and then crumble them) - Yummy!!!! When I use pecans, I sometimes substitute maple extract/flavoring for the cinnamon and vanilla extract.

[EDIT] The original pancakes WERE a bit on the thin side, but the baking powder that I added to the recipe above took care of that!

The following image from fitday is WITHOUT the pecans:

03/03/09

I did 9 rounds of Metabolic Pairings today!!! Pukey was peeking in, but I ended up slamming the door in his face just in time

Cleans (with correct form - with the full front squat catch) and Burpees
Deadlifts and Burpees
Squats and Burpees

No rest between exercises. 75 seconds rest between rounds. Did 3 rounds of each pairing

Weight and reps used:
Cleans: 135lbs x 6
Deadlifts: 250lbs x 6
Squats: 225 x8

Burpees: 15 reps all 9 rounds

03/01/09

02/27:
Upper Body- Power

02/28:
Low impact cardio

03/01:
Yoga - One-on-One Fountain of Youth