sle – Fri May 14 2010

While I was driving, I thought I wasn't gonna do the workout, but I did.

5:00 – Workout #1

• 3 interval rounds switching between uphill 400m and speed 400m.  On the treadmill for a total for 30 minutes.  Got a good sweat on.

8:00 – 2 hard boiled eggs

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sle – Thu May 13 2010

5:00 – Workout #1

• Zecher Squat – 53#(5), 58#(5), 63(5), 68#(3), 73#(3), 93#(3)
• 3 RFT: 400 m run, 25 Box Jumps, 8 PP(63#) – Not Rx'ed – I think I finished at 11 something.  Rx was 95#.

10:45 – veggie stir fry

11:30 – Workout #2

• Ran 3.67 miles finished at 36.05.  The average was 9:34/mi, which is faster than the last time I recorded this run.  I even walked a bit in the 3rd mile.

1:45 – salad with beets and pineapple.

4:30 – orange and strawberries(should not have done this!!)

6:30 – salmon w/ bok choy and asparagus

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sle – Wed May 12 2010

Woke up tired and a bit sore today, so no morning workout

11:00 – Workout #1

• Michael: 3RFT: 800m, 50 sit ups, 50 back or hip extensions.

Weighed myself and I'm up 2# from two weeks ago.  Time to do some major cardio tomorrow and friday.  **SIGH**

12:00 – coconut water

1:00 – veggie soup from whole foods.

4:00 – some cashews and almonds

6:30 – a bowl of lettuce w/ beets and radish.  baked orange roughy.

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sle – Tue May 11 2010

5:00 – Workout #1

• Warmup: 1000m row
• Clean High Pulls: 53#(5), 53#(5), 53#(5), 63#(3), 68#(3), 73#(3)
• Air Force WOD: 4 burpees at the top of every minute, 20 Thrusters(63#), 20 SDHP(63# and 53#), 20 Push Jerk(53#), 20 OHS(53#), 20 FS(53#) – 13:50

AAH!  That WOD was killer!!!!!

11:30 – Workout #2

• Ran 2.8 miles at 8:45/mi average.  WOO HOO..that's pretty fast for me.  LOL.

1:45 –  Veggie stir fry leftovers from last night's dinner with 2 egg whites

4:45 – pineapple and beef jerky!  should of stayed away form the beef jerky.

7:00 – veggie soup from whole foods, and 2 small slices of steak from Tran's plate.  ooh, i also had sweet potato fries.

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sle – Mon May 10 2010

I cheated on Sunday big time.  I guess you can say I cheated on Friday too, because we had boiling crab, and there was butter in the sauce.  I ran with Jan on Saturday, and I did ok on Saturday.  Could of portioned control w/ the vietnamese food, but I didn't have any starch or sugar.

Sunday was all bad.  I had dim sum(lots of buns), ice cream, indian food(NAAAN!), and then I did good with dinner, but I didn't even have to eat dinner.  Now I am intermittent fasting, trying to go as long as I can.

5:15 – 10K under an hour.  My legs are TIIIIIIIIIIIRED!

2:00 – 2 egg whites with veggie soup from whole foods

3-4: Pineapple!!

7:00 – stir fry veggies with some egg.  couple pieces of steak from tran's plate, and finished off the pineapple.

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sle – Fri May 07 2010

5:00 – Workout #1

• Run 1 mile
• AMRAP in 7 minutes: 10 power cleans(65#), 20 sit-ups – 4 rounds + 13 reps

Suppose to do squat cleans, but I thought it was just power cleans.  I'm a retard!

10:30 – coconut wataer

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OHS PR – 05/06/10

5:00 – Workout #1

• OHS – 65#(3), 75(#), 80#(3), 85#(1), 90#(1), 95#(1), 100#(1) – PR PRPRPRPRPPRR!!
• 8 RFT: 110m run, 8 KB Swings(40#), 5 pull ups – 10:13

Tim did the workout with me, and I tried to keep up with him.  He got 10:11.  Forgot which weight he did.  It's great working out with someone, because you get that extra push!  Great way to end the week at CFPA!!

11:30 – Workout #2

• Ran 2.6 miles with Phung.  Easy run

Haven't had anything to eat yet.  Let's see how long I last with the fast.  Maybe I can last till dinner?!  LOL, ya right!

1:45 – ok, i ate.  2 cabbage rolls with ground turkey and some lettuce

5 to 7:30 – ate rotisserie chicken from costco.  i had a lot of chicken!!!  im stuffed.  plus stir fry veggies and an orange for dessert.

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sle – Wed May 05 2010

5:00  - Workout #1

• Barbara – Took me around 28 minutes.  I subbed the pull ups for assisted strict pull ups.  This will be my only workout for today.  Need to eat well tonight, because I'll be out for my Mom's bday.

8:00 – two hard boiled eggs

1:00 – ate in my car because i didn't wanted to be tempted when i went inside VF.  had papaya salad w/ beef jerky

6:30 – 2 watermelon slices before dinner

7:30 – sonoma chicken coop for mama's bday.  half a rotisserie chicken(it was a small chicken) w/ grilled veggies.  came home and had 1 sweet potato.  i had to!!  lol

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May 3, 2010 – Deadlift PR Bay-bee!

5:00 – Workout #1

• Deadlift PR: 205#! – Was going to do 210#, but I put on 215# because I did the math wrong.  So I failed on 215#
• 3 RFT: 50 DU, 15 burpees, 15 KTE – 14:50

Double unders suck.  Took most of my time doing that.

11:30 – Workout #2

• 3.67 mile run

1:15 – 1 sweet potato and 2 small cabbage ground turkey rolls

5 to 8 – I knew buying 9 sweet potatoes would be the death of me.  I think I ate 4 total, plus fresh lumpia(no wrap), steamed pork, and hmm…not sure what else.  I know I didn't eat enough greens.  

UPDATE: I remember what else I had now, OYSTERS.

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sle – Mon May 03 2010

I feel a little sick thinking about all the food I ate this weekend.  Sugar, Dairy, and Starch overload got me all grossed out, and I'm so glad it's Monday.  

5:00 – Workout #1

• 4 miles
• Push Jerk: 45#(5)-55#(5)-65#(5)-75#(3)-80#(3)-80#(3)

8:00 – 1 hard boiled egg

11:30 – Workout #2

• 2.6 mile run

1:00 – small salad with artichoke hearts

4:00 – snacked on pineapple and watermelon

7:00 – 1 cabbage roll w/ ground turkey and steamed pork

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