Workout 5/31/10

Happy Memorial Day. Gym was closed, so I figured this would be as good excuse as any to do some sprint work, calisthenics, and core.

The workout:

• 3 Mile run, brisk, barefoot
• 10 minutes of interval sprints, with box jumps throughout.
• P90x Ab Ripper X workout(15 minutes)

For being disappointed that the gym was closed upon arrival, this was an incredible improv. workout.

Now some coffee, and a meal in about an hour or so.

Meal 1:

3 Slices Bacon

4 Cage-free Eggs, fried over medium

1 Avocado

1 Grapefruit

Inspiration, 2:27 :

Workout and Meals 5/27/10

Fitness:

45 minute Back workout, 8 AM:

4 Supersets, ascending weight, of

• 4 x 10,8,6,5 medium grip T-bar row/3 x 8 close grip lever row
• 4 x 8 close grip cable row/ 3 x 6 Machine lever lat pulldown
• 3 x 10,8,8 wide grip cable row/ 3 x 8 wide grip cable lat pulldown
• 4 x 6 underhand, wide T-bar row/ 4 x 5 explosive pullups (no kip)

Then, finished off with a 1.5 mile barefoot run. Pool was closed.

Playlist:

From Ashes Rise - Concrete and Steel, Silence

Three 6 Mafia - Most Known Unknown

Meal 1 (10:30 AM):

1 Scoop Whey protein, mixed in water

Juice of 1 lemon, mixed with water

Ground Beef Lettuce Wrap:

8 oz Grass-fed Ground Beef

1 Large Roasted Red Bell Pepper, in brine, chopped

3 cloves Garlic, minced

1 tsp. ground Black Pepper

1 tsp. low sodium, Cajun Seasoning

3 Large Lettuce Leaves

Meal 2 (2 PM):

2 Strips uncured Bacon

4 Free-range Eggs, fried in bacon grease

1 Avocado

1 Grapefruit

2 cups Coffee, black

Snack (9 PM):

1 can Tuna with 0.5 oz chimmichurri and Cholula Hot Sauce

1 Navel Orange

2 oz Parmesan Cheese, Argentinean.

Meal 3 (10:30 PM)

3 cups Baby Spinach

5 oz. leftover Grass-fed from the lettuce wraps

1 tbsp. "natural" (unfortunately, still has soybean oil as primary fat source) Ranch dressing

Bedtime (1 AM)

1 scoop O.N. whey protein, in water

2 Tbsp. Peanut Butter