Almost There

Thursday, 10-29-09

Breakfast: as usaul, 2 eggs, 7 blackberries, and a cup of green tea

Work Out:
2000 m row
Tabata Thrusters (20sec/10sec, 8 sets) 40 kg
Pull ups
100 Kettlebell swings
2000m row

Lunch: taco salad

Snack: cup of green tea

Dinner: Surf and Turf, 6oz fillet and a small lobster tail. (We eat well at the firehouse, don't tell my wife)
I did have a small dollop of garlic mashed, I didn't want to insult the cook

Wednesday 10-28-09
Breakfast: 2 eggs, handful of blackberries and a cup of green tea
Lunch: The remains of chicken and asparagus from last night

Work out: 5X5 bench-press 125 kilos max and ran 3 miles

Dinner: Beef roast and brocoli

Monday, 10-27-09

Breakfast: 2 eggs, a small apple, and a cup of green tea

Lunch: a small can of tuna and 6 baby carrots

Snack: one handful of berries/nuts

Dinner: one medium size chicken breast and 5 stalks of asparagus

Workout:

Today I was able to make it to the fort.

The work out was front squats 5,5,5,3,3,3

I completed a set of 3 at 90 kg. This was my former PR
I was able to get a set of 3 at 100 kg. My new PR!!!
I had nothing to give for the last set, but I am happy with my new PR

3 Rounds
AMRAP
9 burpee
12 deadlift 100 kg
15 wall ball 20 kg
1 minute rest

I was able to complete a full set for each round. I ended the first round with 5 dead lifts, the second and third round, I was only able to complete a couple of extra burpees. Looking at others on the board, I was happy with what I completed. This work out was a Ball Buster.

I am looking forward to Saturday. Everyone at the fort is looking awesome.

Breakfast: 2 eggs and a cup of green tea

Worked out at 9am:
2000 meter row
Tabata thrusters
Tabata planks

Lunch: burger, no cheese, no bun. Lettuce and tomatoe

Snack: small handful of nuts/berries

Dinner: chicken breast and corn.

Breakfast: 3 eggs, an orange, and a cup of tea.

I was stuck at a conference and had to adapt to the lunch. I had some lunch meat with tomatoe and lettuce.

I left the conference early so i could make it to the Fort.

O.H. Squats
40(5), 50(3), 60(3), 70(1), 80(1), 90(1)
A big thanks to Mark R and the big pushes at the end. My previous PR was a 70kg, I beat that by 20 kg.

"karen" 150 wall balls at 20 kg, completed in 7:48ish, don't remember exactly.

This was the first time i've done karen. Got some good tips from Jennie, thanks

Dinner: spaghettie(no, not pasta) spaghetti squash with a homemade sauce with ground beef/turkey breast and fresh tomatoes and zucchhinni.

Not a good week to get to the Fort, I'm going to have to work out at home.

Tuesday, 10-20-09

Today is a day at the firehouse.

Breakfast was 2 eggs and an orange and 1 cup of coffee (black)

We were able to get our workouts in this morning.

My work out was:
Bench press 5,5,5,3,3,3, my last set I completed was at 120kg ( I don't remember what the rest were at, sorry)
Then I did 5 rounds of 10 of pull-ups and 10 dips
then I rowed 1000m

For lunch we had BBQ pork tenderloin. The side was a pasta salad (which I skipped) and had a cup of steamed broccoli.

My snack was a handful of nuts and berries with a cup of green tea

and dinner was a lemon pepper chicken (diced chicken with sliced lemons and peppers) with a cup of steamed broccoli, carrots.

I am hoping to get to FORT on Wednesday. I am at a seminar all day and will probably leave early to get to the FORT.

For Monday 10-19-09

The weekend was not what I had hoped for. I was unable to get a workout in. I was able to keep the intake to meat and vegetable: chicken, fish, beef, broccoli, asparagus, sweet potatoe.

I got off to a good start on Monday

I got up early and ran 2 miles (9min/mile)

Had two eggs and an orange for breakfast

lunch was a bunless burger with lettuce and tomatoe

Dinner was two (smaller) chicken breast with steamed mixed veggies

Went and worked-out in the evening

Clean and Jerk 40kg(5), 50kg(5), 55kg(5), 60kg(3), 62.5kg(3), and 65kg(3)

5 rounds: 8:46
5 S.D.H.P 30kg
10 Sit-ups
5 thrusters 30kg
5 Burpees

Breakfast: 2 eggs, 10 rasberries
Lunch: 1 small can of tuna, 1 tbsp mayo on 2 sticks of celery
Snack: handful of mixed nuts and berries
Dinner: baked cod fillets and steamed corn

Workout;

Press 5,5,5,3,3,3

50kg, 60kg, 70kg, 75kg, 80kg, 82.5kg (only completed 1)

5 rounds:
5 deadlifts @ 125kg
10 burpeees

I was able to do this Rx'd, but it took longer than I had hoped, 7:48

Thursday 10-15-09

Breakfast: 2 eggs, 1/2 advacado

Lunch: left-over beef roast and vegetables (carrots, celery, tomatoes, onions, potatoes)

Snack: ants on a log (Celery with almond butter and raisins)

Dinner: pork roast and mixed veggies

Work Out:
1 mile run
10 burpees-1 sit-up
9 burpees- 2 sit-ups
8 burpees- 3 sit-ups
7 burpees- 4 sit-ups
...
...
...
Run, 8mph sprints- 1 minutes, 4 mph walk- 30 seconds (15 minutes)