12/14/10

Breakfast ~9:45am

4 farm fresh eggs in 1/2 tbsp butter w/ basil, fresh ground pepper and sea salt

1/2 cup organic old fashioned oatmeal w/ a lot of cinnamon

green tea

Lunch

~6-7 oz grass finished flat iron steak

onions

garlic

salt

pepper

Post lifting snack

1 apple (from Eastern Market, I forget which type. However, I bought it A WEEK AND A HALF AGO and it was still SUPER CRISP. That's freshness you don't find in a supermarket)

lots of real peanut butter

Dinner w/ Alex & Rita

8oz chicken stuffed with whole milk mozzarella, sun dried tomatoes, spinach, garlic and seasoned with basil, oregano, salt, pepper, and rosemary

Cannelloni (courtesy of Alex & Rita)

Caesar Salad - Romaine lettuce, Parmesan cheese, croutons, caesar dressing

1 glass Chanarmuyo Malbec

Lifting - Day 2

Floor Press

135x7

155x5

175x5

195x3

EZ Bar Rows

95x10

105x10

115x8

tri-setted with

Blast Strap Pushups

8

8

8

with

"Delt Bombers" - I couldn't find a name for these so I made one up. Great exercise

8

8

8

Plank (5 second holds w/ 3 second rest inbetween holds)

10

Flat Bench DB Fly EQI - 22.5x50s

EZ Bar Row ISO Holds - 50x50s

12/13/10

Food

Breakfast

5 farm fresh eggs cooked in 1/2 tbsp of organic butter

~6 oz chicken breast w/ taco seasoning cooked in olive oil

~2/3 can organic black beans

tequila lime salsa

green tea

green tea throughout day

~5pm

cameo apple from Eastern Market

real peanut butter (ingredients: peanuts, salt)

~10pm

failed attempt at making a thai chicken stir fry dish

~10oz chicken cooked in peanut oil

broccoli

onion

freshly pressed garlic

fresh ginger

water chestnuts

sauce

2/3 cup of coconut milk (absolutely disgusting - I am pretty sure I despise coconuts, I almost just threw it all out b/c I couldn't stand the smell as it cooked. This saddens me as coconut milk and coconut oil are really really good for you)

thai peanut sauce (the only thing that made this edible)

soy sauce

I also drank green tea throughout the day

LIFTING - Day 1

~8:15pm

Back Squat

warmup

135x5

185x5

225x3

work sets

245x3

235x3

245x3

250x3

245x3

255x3

Single Leg RDL

35x8

35x8

supersetted

Medicine Ball Pushups

12

12

DB Step Up (talk about increasing the heart rate)

35'sx8

35'sx8

35'sx8

Pallof Press (don't do crunches, try this instead, your abs will be torched)

35/20s/side

30/20s/side

Low Incline DB Fly EQI - 22.5x45s

EZ Bar Row ISO Holds - 50x45s

KB Swing Ladder - the way Bill and Mike prescribed this at IFAST is brutal and I felt like being sadistic when I made my program yesterday. You start at 1 rep, followed by one deep breath. You then do 2 reps, followed by 2 breaths. Continue til you get as high as you are getting then go back down the ladder back down to 1. I went up to 7 yesterday and back down.