Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations
Core Lift: Push Press
10 x 50%, 6 x 65%, 5 x 75%, 2 x 80%, 2 x 85%, 4 x 3 x 90%
WOD: Practice Technique
Hand Stand Push Ups- (5 reps)
1-Legged Squats- (5 reps each leg)
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations
Core Lift: Push Press
10 x 50%, 6 x 65%, 5 x 75%, 2 x 80%, 2 x 85%, 4 x 3 x 90%
WOD: Practice Technique
Hand Stand Push Ups- (5 reps)
1-Legged Squats- (5 reps each leg)
Posts
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6 comments:
Indira- went out of communication-
fell of the wagon
Monday-
meal1-2 eggs w/ asparagus
meal2-grilled chicken w/ grape tomatoes
snack - decf w/ milk and almonds/ tea with honey
meal3 dinner out - grilled shrimp,vegetables,steak,salad,
1 glass of wine,brownie and a slice of chocolate cake
water 1 liter
no activity
Tuesday-
meal 1 - banana, grapes w/ almonds
(was in someone's house and ate their way)
meal2- out at restaurant - indian food - i roti (bread), lamb and chicken curry, curry vegetables, indian tea (tea w/ milk)
water 1 1/2 L
activity - walked 3 miles
My promise is to get back on my eating tomorrow and to go to cross fit in my area.
(Hard to plan when working this way)
Will call for support!!!
Joe's Tuesday food log"
4am protein shake
5am WOD
6:30am 4 boiled eggs, 1 cup blueberries
12noon Medium salad with 5oz chicken breast
3:30 Gladiator smoothie
6pm 7oz baked chicken breast, two cups mashed cauliflower, 1 cup broccoli, 10 black olives
I am no longer drinking fluids during meals. During the day I drank at least 1 gallon of water.
Hey Indira, the beautiful thing about controlling your diet is that you have control. You didn't fall off the wagon, you jumped! The best part is the wagon will wait for you to get back on to continue the journey.
Don't be discouraged. Take your cake and eat it, but get back to eating right. We are still here routing for you!
Julie's tues food log
meal1:protein shake(8oz h2o,1/2 c blueberrries,1 scoop pp)1-16oz h2o
meal2:protein shake(8oz h2o,1/2 c blueberries,1 scoop pp, 1tsp pb)1 apple, 2-16 oz h2o
meal3:1egg+2egg whites,2c spinach,1string cheese,8grape tomato,10 almonds,2-16oz h2o
meal4:4oz turkey burger,8 grape tomato,1/4 c cottage cheese, 2-16oz h2o,10 almonds
meal5:3oz turkey,8grape tomato,10 almonds,2-20oz h2o
meal6:protein shake(8oz h2o,1scoop pp,1/4c blueberries,)3 stalks celery,2tsp pb,2-16oz h2o
crossfit+bike 6miles
Julie's wed food log:
meal1:protein shake(8oz h2o,1scoop pp,1tsp pb,1/2 c blueberries)1-16oz h2o
meal2:1egg+1egg white,2c spinach,1/4 c cottage cheese,4 stalks celery,1tbsp pb,2 figs,2-16oz h20
meal3:protein shake(8oz h2o,1scoop pp),8 grape tomato,2-16oz h2o
meal4:6oz beef,1salad,1/2 peach,2-16 oz h2o(going to work,not to bed)
crossfit+bike 6 miles
Joe's Wednesday food log:
4am Protein shake
5am WOD
6:45 4 scrambled eggs, onions, mushrooms, spinach and a pinch of cheddar cheese
12noon Medium mixed greens salad with broccoli, onions, celery, shredded cheddar,balsamic vinaigrette, 6 slices of turkey wrapped with three slices of swiss cheese (three rolls)
4pm Gladiator smoothie
7pm 1 lb (yes, one pound) broiled snapper, 1 cup zucchini, yellow squash, onions and 1 cup blueberries
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