Training & Diet

Saturday

marcus — Sun, 27 Jan 2008 15:46:54 +0000

5mins skipping (324 reps)

4 Rounds:
25 B/W Squats
10 Pushups
10 Situps
(5:45)

Friday

marcus — Fri, 25 Jan 2008 20:56:00 +0000

Morning:
5 Minutes skipping: 300reps
4 Rounds: 25 b/w squats, 10 pushups, 10 situps

Evening:
Did a burpee workout that I saw somewhere -
Do 20 burpees, walk 40 metres, do 19, walk 40 metres, do 18, walk 40metres, continue to decrement by 1 & walk 40metres until you hit 1 burpee.

This ended up being 210 strict burpees (with pushup and full jump with overhead clap) & the walking took an average of 40 seconds - no breaks other than the walking. It took 29:40 & was one of the toughest things i've done in a while.

2 Rounds: 5 strict pullups, 5 HSPU, 2 attempts each side on pistols (with no support - am getting really close to cracking one of these now).

Day 24 on diet - everything seems to be going really well!

Monday & Tuesday

marcus — Wed, 23 Jan 2008 13:38:28 +0000

Monday

3 Rounds:
Burpees (30, 20, 10)
Situps (20, 15, 10)
32kg snatch Breathing ladder (5rungs, 4rungs, 3rungs)
1 handed 32kg swings with juggle flip (10, 8, 6)
skipping (50, 50, 50)

2 Rounds: pullups 5, pistol 2 l,r

Tuesday

3 rounds:
Pushups (30, 20, 10)
Renegade rows 24kg (15, 12, 10)
Double 16kg front squats (20, 15, 10)
Skipping (50, 50, 50)
DARC swing with juggle flip (15, 10, 5)
Situps (30, 20,10)

2 Rounds: pullups 5, HSPU 5, pistol 2 l,r

Am now going to record my diet in a personal log & post comment on my diet here as i'm pretty used to it now so I don't think I need to post every detail any more.

Saturday

marcus — Sat, 19 Jan 2008 20:29:09 +0000

3 Rounds:
Double 24kg C&P 5
Double 24kg Front squat 5
24kg Windmills 5
24kg double swing 5
very lethargic. One of those days I guess...

Diet (Day 18):
12pm: 4 pieces ryvita, 1/2 can tuna, 1tbsn mayo, 2tbsn cottage cheese, spinach, tomato, apple, 3 pints water
2pm: 250ml milk, 1 scoop protein shake, pint water, tea
5pm: Spinach, tomato, 1/2 can tuna, mayo, 2 boiled eggs, cod liver oil, 3 walnuts, tea, pint water
8:30pm: 250ml milk, 1 scoop protein shake, water

Thursday

marcus — Thu, 17 Jan 2008 20:09:10 +0000

3 Rounds (15, 10, 5):
Double thrusters (24kg)
Pushups
Full body attack (24kg) (10, 7, 5)
Situps
DARC swings with flip (L&R)
Squat thrusts

Breathing ladders:
1, 2, 3, 4, 5, 6 x 24kg snatches (L&R) with 2, 4, 6, 8, 10, 12 breaths in between respectively.

3 Rounds: 3 pullups, 3 HSPU, 1 pistol each side

Diet (day 16):
8:30am: Porridge, banana, milk, tea 2 pints water
11am: wholemeal pitta, 1/2 can tuna, 1tbsn mayo, rocket, tomatoes, tea, pint water, 2tbsn cod liver oil
1:30pm: Sweet potato, 3tbsn cottage cheese, tspn marmite, 3 walnuts, rocket, tomato, tea, 2pints water, apple
4pm: 3 pieces ryvita, 2 tbsn peanut butter, pint water, tea
6pm: 2 poached eggs, rocket, tomatoes, tbsn mayo, 1/2can tuna, mustard, 2tbsn olive oil, 1 chilli, 50ml yoghurt, tea, pint water
9pm: 250ml semi skimmed milk, 1 scoop protein shake.

WEDNESDAY - REST DAY. Diet(day 15):
11am: porridge, banana, 200ml milk, 2 pints water, tea
1:30pm: 4 Slices ryvita, rocket, tomatoes, tsp mayo, 1/2 can tuna, water, tea
3:30pm: 150g pasta, passata, can tuna, onion, spinach, tea, pint water
6:30pm: 200ml milk & scoop protein shake
8:30pm 2 poached eggs, 4 slices ryvita, tbsn peanut butter, rocket, tomatoes, pint water
10pm: 200g yoghurt, banana

Tuesday

marcus — Tue, 15 Jan 2008 19:03:42 +0000

500m swim (breaststroke) in 30mins - slowly getting better at this swimming lark...

Diet (Day 14 - was working late last night so later meals than usual today):
12noon: porridge, banana, milk, tea, pint water
2:30pm: 2 pieces ryvita, tspn low fay mayo, spinach, tomato, apple, diet coke, pint water, tea
4pm: Rocket salad, tomato, 70g kipper (amazing!), 2 poached eggs, 3 walnuts, 1tsp low fat mayo, 2 pints water, tea
6pm: 1scoop protein shake, 250ml semi skimmed milk, pint water, tea
8pm: handful nuts, apple, pint water.

Having a few drinks tonight and am then stopping for 3 weeks as it's the only thing slowing down my progress - my mate is doing it as well so it should be OK. I ideally want to get down to drinking once per month (it's about twice per week at the moment) so I'll see how it goes - beer & vodka are my only weaknesses nurition-wise :)

Monday

marcus — Mon, 14 Jan 2008 18:14:51 +0000

3 Rounds of:
Burpees (25, 15, 10)
Situps (20, 15, 10)
Skipping (100, 75, 50)
Bodywight Squats (40, 30, 20)
16kg snatches (L&R with one smooth switch: 25, 20, 15)
Walking Lunges (48metres, 36metres, 24metres)
2 Rounds of:
Plank (2mins, 45secs)
Bottom position of OHS with pole (45secs, 45secs)
3 Rounds of: 3 Pullups, 3 HSPU, 1 pistol each side.

Harsh, But fair :)

Diet (day 13):
10:30am: porridge, banana, milk, pint water, tea
1:30pm 4 pieces ryvita, 1/2 can tuna, spinach, tomato 2tbsn cod liver oil, pint water
4pm: 3 pieces ryvita, 1/2 can tuna, 1tbsn peanut butter, spinach, tomato, apple, litre water
7pm: Brown rice, curry paste, 250g chicken breast, passata, onion, spinach, 100ml yoghurt, pint water, tea
9:30pm: 350ml semi skimmed milk, 1 scoop protein powder

Sunday

marcus — Sun, 13 Jan 2008 23:13:52 +0000

Diet (day 12);
12noon porridge, milk, banana, tea,2pints water
2:30pm 1/2 can tuna, tspn low fat mayo, spinach, tomato, 3 pieces ryvita, 2pints water
5pm handful walnuts, apple, pint water, diet coke
7:30pm 1/2 cup brown rice, 250g chicken breast, onion, spinach, broccoli, curry paste, passata, 100ml yoghurt, tea, 2 pints water
11pm wholemeal pitta (142cal), 1/2 can tuna, tspn mayo, poached egg, spinach, diet coke.

3 Rounds of:
32kg 2 handed swings (30, 20, 10)
pushups (30, 20, 10)
skipping (100, 75, 50)
No breaks, 11:30minutes

3 Rounds of: 3 pullups, 2 HSPU, 1 pistol each side.

Saturday

marcus — Sun, 13 Jan 2008 14:31:21 +0000

A1 Double Military press (11x32kg PB, 10x24kg, 7x24kg)
A2 32kg Double Bent over rows (12, 10, 10)
A3 DoubleFloor press (10x32kg, 8x32kg, 8x24kg)
B1 Double Front squat (8x32kg, 7x32kg, 8x24kg)
B2 Double Cleans (10x32kg, 8x32kg, 8x24kg)
B3 Skipping (50, 50, 50)
C1 Situps (15, 15, 15)
C2 Medicine ball catch (100, 50, 50)

3 Rounds: 2pullups, 2HSPU, 1 pistol each side

Diet (day 11 - cheat day):
7:30am Porridge, banana,milk, tea, 2 pints water, 2tbsn cod liver oil
11am 2 pieces ryvita, 2tspn peanut butter, apple, 2pints water
2pm 1/2can tuna, 3 pieces of ryvita, 1tspn low fat mayo, spinach, tomato, 2 pints water
5:30pm 1 scoop protein shake, skimmed milk, banana, cinnamon 2 pints water
7:45: 2 wholemeal pittas, 350g chicken breast in marinade, salad, chillies (this was amazing!), 1 pint water
10:30 Poached egg, 1/4 can tuna, 4 slices of ryvita, pickled gherkin
4 vodkas with diet coke

Friday

marcus — Fri, 11 Jan 2008 17:41:21 +0000

3 Rounds:
Burpees (20, 15, 10) - 20 without stopping was intense. will up it to 25 next week
32kg alternating renegade rows (5, 5, 5)
Skipping (100, 100, 100) - can do 90 without stopping & the coordiantion goes & have to reset.
Double 24kg overhead walks (36m, 24m, 12m)
no breaks. 16:10minutes (with my lungs on fire).

3 Rounds: 2 strict pullups, 2 strict HSPU, 1 pistol LR - no breaks

Diet (day 10);
11am: porridge, milk, banana, tea, 2pints water, 2tbsn cod liver oil
2pm: 1/2 can tuna, 4 pieces ryvita, 1 tbsn low fat mayo, spinach, 2 pints water
4:40pm: Protein shake (1 scoop with 350ml semi skimmed milk), 2 pints water
7pm: 210cal white fish, steamed spinach, broccoli, 1tbsn olive oil, 1/2 cup brown rice, 1/2 tspn curry paste. tea, pint water, apple
9:30: Salad (spinach, tomato, tspn olive oil, cottage cheese, 3 walnuts, poached egg), tea, pint water, 500ml semi skimmed milk & scoop of protein shake

Making some homemade wholemeal chicken kebabs tommorow as part of the saturday cheat - still pretty healthy I guess. Just marinated the chicken. Can't wait!