Presses, Swings, TGUs and Heavy Walks

Weight: 181 1/2 lbs

My S.O. is an exquisite Asian cuisine specialist and I was surprised by a pre-birthday feast she prepared yesterday. Although she did abide by my mantra of no high glycemic carbs, (e.g, no rice, bread, noodles or potatoes) it didn't stop me from eating enormous quantities of her deliciously prepared dishes. Its amazing I only put on a pound and half.

Morning:

Z-Health: Neural Warmup Level 2

Dbl 24kg x 1 x 10 swings
Dbl 24kg x 1 x 3 Military press

Dbl 24kg x 1 x 10 swings
24kg x 1 x 5l(PR)/5r Military press

Dbl 24kg x 1 x 10 swings
Dbl 24kg x 1 x 3 Clean and Press

Dbl 24kg x 1 x 10 swings
24kg x 1 x 5/5 Clean and Press

Dbl 24kg x 1 x 10 swings

Basically alternated different combinations of military and C&P with single and double 24s between sets of double 24 swings. Minimal rest .. short and sweet. Sixteen presses reps per arm .. not too much volume but not too little either. ETK just beats the crap out of me with its insane volume .. trying this approach I got from Dan John. I did PR with five MPs .. previously could only do these as C&Ps.

Late Morning:

A1: 32kg x 10 two-hand swings
A2: 24kg x 10 two-hand swings

Total: 10 super sets @ 1 min/ superset

32kg x 2 x (1/1, 2/2) TGU 2 rung ladders

(32kg + 24kg) x 1 x 100 yard Farmer's walk
(32kg + 24kg) x 1 x 80 yard Racked walk

In order to work up to ten sets of twenty reps of 32kg two-hand swings on the minute, I mixed them half and half with a 24kg. I will slowly increase the 32kg reps while decreasing the 24kg reps while maintaining total count of twently per set.

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Caloric Intake Log:

Thursday September 4, 2008

Compliance: 50% Hey, it was my pre-birthday celebration .. give me break ;^)

Breakfast:
1 Small bowl of Kitchari
1 Small bowl of Brussel sprouts

Late Morning:
4 oz Canned Salmon
2 Celery Sticks
2 Carrots
1 small portion of Waldorf Salad

Lunch:
1 Large helping of grilled steak tips
1 Grilled chicken leg with thigh
3 Medium chocolate chip macaroons

Mid Afternoon:
1 small helping of carrot sticks
1 small helping of celery
4 oz Canned Salmon
2 small handful of raw almonds

Dinner:
1 Large helping Sichuan Style Mapo Doufu
1 Large helping of Beijing Style Salmon with Ginger and Cilantro
1 Large shrimp cocktail
1 small bowl of Waldorf salad
1/2 glass of red wine
2 small ice cream cones

Friday September 5, 2008

Compliance: 95% (5% non compliant intake: 3 small veggie pot-stickers, sliver of zucchini bread)

Breakfast:
1 Small bowl of Kitchari
1 Small bowl of spinach

Late Morning:
4 oz Canned Salmon
2 Celery Sticks
2 Carrots
1 small portion of Waldorf Salad

Lunch:
1 large portion of Ground Turkey with organic tomato sauce and mixed veggies
1 peach
2 small handfuls of raw almonds

Mid Afternoon:
1 small helping of carrot sticks
1 small helping of celery
6 oz of canned salmon
1 small handful of raw almonds

Dinner:
1 Small helping Sichuan Style Mapo Doufu
1 Small helpng of Beijing Style Salmon with Ginger and Cilantro
3 small veggie pot-stickers
4 oz of red wine
1 sliver of zucchini bread
1 apple