WEEK 1: May 19-25, 2014
Monday 19 May
I woke up feeling great. Up early and off to work to cover a short morning load before my first lifting workout of this program.Breakfast was Vanilla VegaOne shake (half scoop) with a banana, 1/4 cup frozen peaches, 3 tablespoons fat free Greek yogurt, and of course a large homemade Zoegas Coffee with fresh made almond milk and coconut sugar.
Upper Body Focus (1 hour, weigh in at 126 pounds after breakfast and 17.7% body fat).
SET 1: 5 sets of 10 reps each: Incline DB press (25#), Push up Plank (BW), Deep Goblet squat with kettle bell (14kg).
Set 2: 3 sets of 15 reps each: Reverse fly machine (55#), Cable ab short range rotation (20#), Cable SA Chest Press (15#).
Tuesday 20 May
Felt extremely exhausted this morning, was quite hot overnight, and I just took in 2 four week old foster kittens. Up and at em, worked my regular 3 morning peeps, headed home to check on the babies then was supposed to get in a lower body workout but ran out of time. I figured I could get it in after my midday group of 2.5 hours of group class. In the mean time I lightly worked out with my first hour group, and did just the core exercises with my next groups. The day ended up with me taking a 2 hour nap midday and not getting in my run in the evening. Dinner was early at 3pm and was organic pan fried steak (in coconut oil) with organic zucchini and carrots steamed with lemon pepper, and oregano.
Wednesday 21 May
Woke up today feeling much better, more rested and my head was rearing to go work and then workout. Breakfast was VegaOne Chocolate shake with banana and tablespoon of peanut butter with 3 tablespoons of fat free Greek yogurt, and my regular coffee. After my morning client I immediately stayed and did another upper body workout.
This one was quite simple and consisted of: 6 sets of 10 reps each: Shoulder press (25#), Bent over row (30#), Dumbbell curls (15#) and a frog plank (BW). I also threw in 3 sets of 10 deep back squats with just the bar. I felt great after that and had to run back home to feed the fosters again, they need to be fed every couple hours still.
Today is also the regular Evolution ride, but I have a reschedule client in the time of the ride so I rode alone today. Today's ride took me through Portola Valley, Palo Alto, Los Altos Hills and Mountain View for a total of 30 miles and 1700 feet of climbing. For a map and information on this ride check it out here....http://connect.garmin.com/activity/504325757. I felt strong in my legs, but my heart rate is still feeling high, as it should for starting back into training.
Thursday 22 May
Woke up completely exhausted this morning and had a very tight painful neck. I ended up having to cancel my morning sessions till the neck could loosen up enough to go have a massage/chiropractic adjustment. After that I was feeling much better but took it easy for the morning and stayed home taking care of kittens and laundry. By the afternoon rolled around I was feeling up for a workout, so off I went to get a short run ( fast walk for .25 miles then fast jog for .75 miles with 4 repeats) followed by a long foam rolling and stretching session.
Friday 23 May
Today is a busy work day for with with only an hour break to exercise, and another hour for lunch. However I had a cancellation and ended up with a nice big 2 hour break so I was able to get a good long strength workout in. The focus is still on moderate weight, high sets, and moderate reps. The workout was 5 sets of 10 reps each of the following.....Single arm bent over row (30#), Seated shoulder press (20#), Lat pull downs (80#), Deep squats (65#), Cable tricep press downs (40#), dumbbell bicep curls (15#), Overhead Pump lunges (20#), Lateral band walks (blue band). Food for the day was my usual VegaOne vanilla shake, and coffee with fresh almond milk. Snack was an apple with peanut butter. Lunch was leftover veggies and hummus with a turkey patty and a slice of Dubliner cheese. And dinner was my cheat meal of the week and I went out with a friend to Chinese and had some greasy yet yummy food, after a leisurely 1 hour bike ride. In all another day I felt great and feel I am off to a good start.
Saturday 24 May
With nothing planned besides teaching one class in the morning I decided to use today as my official rest day and actually did nothing active except for walking and cleaning or laundry and then some foam rolling and general stretching. I still ate healthy but had slightly smaller meals, and a couple small snacks. No cheating just clean eating.
Sunday 25 May
Today was a long ride day. I joined up with some old riding friends and we were to do a 2 loop route that would get them about 58-60 miles. I decided I was going to ride to the start and ended up getting an extra 6 miles each way. The route was fun, into Stevens Canyon, up Mt. Eden, up Pierce, down Hwy9, out to Los Gatos and back to the start before repeating the loop. It was a very hot day and even though I applied sunblock in the morning I forgot to reapply half way through the day and got a bit of a burn on my shoulders and calves. During the ride I drank 3 bottles of water, and 2 bottles of NUUN (electrolyte drink), and ate 900kcal of food mostly in the form of Luna bars. Upon returning home I had to take care of hungry hungry kittens, then i downloaded my ride information and finished the day with 70 miles, 4 hours 53 minutes moving time, average pace 14.4 mph, and 2077kcal. Dinner that night consisted of baked chicken thighs (marinated in yellow onion, lemon, lemon pepper, fresh basil and coconut oil), pan seared zucchini and carrots with oregano, black pepper and coconut oil.
In total:
Sleep: 48 hours
Rides: 8 hours 30 minutes (100 miles)
Runs: 1 hour 10 minutes (7.55miles)
Strength: 3 hours
Stretching: 1 hour
Kcals Burned: 4400 approx
Work: 40 hours
No comments:
Post a Comment