Day 17 – December 4th 2013

Food of the Day!

Morning (10:00AM): 1 Egg Burrito from Chick-A-fil

Afternoon (1:00PM): Thai Coconut curry with Brown Rice from Pei Wei

Pre-Evening (4:00PM): Oatmeal with a pack of Almonds

Night (10:00PM): 3 Rotis with Egg Curry (2 Eggs)

Late Night (10:00PM): Psyllium Husk with half cup of 2% Milk

Workout of the Day!

A. Snatch – after 65% perform singles in increments of 3-5% until you reach a daily max (Started with 45 lbs + 15 on each side, added 5lbs on each side twice. Final set: 45lbs bar + 25lbs on each side)
B. Clean & Jerk – after 65% perform singles in increments of 3-5% until you reach a daily max (Started with 45 lbs + 15 on each side, added 5lbs on each side once. Final set: 45lbs bar + 30lbs on each side)
+
For time
500m Row
400m Run
50 KB Swings 53/35
400m Run

Recorded time of 10 min 15 sec

My weight might not have dropped drastically or as expected but I am feeling fitter and stronger! Its just day 17th with 5 off days, so technically this is day 12th… will see where I end up by year end! My goal by end of 2013 is to lose atleast 8-10 pounds.. Right now I lost about 3-5 pounds!

Day 16 – December 3rd 2013

Food of the Day!

Morning (10:00AM): 1 Egg Sandwich from Whataburger

Afternoon (1:00PM): Subway 6″ Oven Roasted Chicken on Flat-bread with all Veggies

Pre-Evening (4:00PM): Nature Valley Protein Bar (Peanut Butter and Dark Chocolate)

Night (10:00PM): 3 Rotis with Green Peas stir fry

Late Night (10:00PM): Psyllium Husk with half cup of 2% Milk

Workout of the Day!

4 Sets
6 Wgt/Strict Ring Dips
rest 15s
8 Barbell Bentover Row (45lbs bar + 10lbs on each side)
rest 15s
40s ME Double Unders
rest 90s
+
1,2,3…10 (This means 1 rep for the 1st round, 2 for 2nd, 3 for 3rd and so on till 10 for 10th round)
Thrusters 95/65 (45lbs bar + 15lbs on each side)
*5 TTB and 100m Sprint after each round

The second part of the workout was too exhausting. I felt I was gonna pass out! I don’t know if I completed the whole workout sincerely, but I allegedly completed in 19 something minutes.

Day 15 – December 2nd 2013

After a very long weekend break, back to the routine. Most important is I am back to my work out routine!

Food of the Day!

Morning (10:00AM): Nature Valley Protein Bar (Peanut Butter and Dark Chocolate)

Afternoon (1:00PM): Chicken Caesar Salad and Black Bean soup from Baker Bros.

Pre-Evening (4:00PM): Small slice of Chocolate Cheese Cake

Night (10:00PM): 3 Rotis with Cauliflower stir fry

Late Night (10:00PM): Psyllium Husk with half cup of 2% Milk

Workout of the Day!

A. 3 sets 2 Pause Snatch Pull (1″, knee, hip, finish) + 1 Snatch Pull (45 lbs bar + 25lbs on each side)
B. Snatch 5×1 @80-90% (45 lbs bar + 25lbs on each side)
C. 5 sets Power Clean+Hang Clean+Jerk (3sec pause in split) (45 lbs bar + 40lbs on each side)
+
EMOM-10
5 CTB Pull Ups
9 Wall Ball