Whole 30, Day 14

It had been pretty difficult to stay true to the whole30 when I leave the house. There is not much that I can eat or drink. I mainly stick to drinking water and not eating anything. It still amazes me at the amount of food that are sold with sugar in it. I am finding that it is increasingly harder to avoid sugar in foods, since it seems to be in everything. Small amount of sugar and large amounts. The small amounts of sugar are the hardest to spot since you would never expect some foods to have any sugar added to it.



WOD:
Rest

Breakfast:
3 eggs scrambled w/ Franks RedHot Sauce

Snack:
Cucumber
Tomato

Lunch:
My lunch was more like my Breakfast.

Dinner:
1 lau lau w/butterfish
1 lau lau with sweet potato

Snack:
Blueberry Lara bar
Almonds

Whole 30, Day 13

Going out and not drinking and not eating sugary foods. That is a tough one. So I just drink my water and watch people eat/drink. Talk about a test of will power!

WOD:
Rest

Breakfast:
Chicken

Snack:
Almonds

Lunch:
Salad w/Balsamic vinegar and salsa

Snack:
Strawberries

Dinner:
Salmon
Tomatoes
cucumbers

Snack:
1 Red Apple
Almonds

Drink:
6 x shot espresso

Whole 30, Day 12

Back muscles are a little sore. Going to try and rehab/take it easy today.

WOD:

Warmup:
500m Row
Rest 1 min
500m Row

BB Gymnastics:

1) Every 40 seconds for 6 minutes (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% (165x.8=132. Modified to 95#s instead of 132#s, Couldn't Hang Snatch that much.)

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 –4:00 – 4:40 – 5:20 – 6:00

*rest 2 minutes

2) Every 50 seconds for 7:30 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @80% (225x.8=180#s)

Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 –5:00 – 5:50 – 6:40 – 7:30

At 5 min. I couldn't keep pace and just finished at my own pace.

Practice Deadlift form with light weight (95#s) then increased to 275#s to test form at a higher load. Practicing an Olympic deadlift as opposed tot a powerlifting deadlift. Seems to help me keep a better back position.

Conditioning:

Nancy- Could not do Nancy today. Legs/back too weak. So I stopped while finishing round 1, on 6th OHS. It would have been a slog fest.

Midline:

1a) 3X20 (modified 15) UB GHD Situps – rest 45 sec.
1b) 3X7 KB(modified 20# DB) Windmills (7 reps each arm) – heaviest possible, rest 45 sec.

I wanted to scale the weights since my back is still sore. Did not want to push it too hard.

Conditioning/Cooldown:
Row 3k

Breakfast:
1 red apple

Snack:
Chicken w/garlic, salt, and pepper

Lunch:
Chicken w/garlic, salt, and pepper
1 Can of green beans

Dinner:
Mahi Mahi w/Salsa

Snack:
Strawberries
Almonds

Whole 30, Day 11

WOD:

Breakfast:
1/4 of a blueberry Lara bar

Snack:
Steve's original chicken jerky. Buffalo recipe

Lunch:
Steve's original chicken jerky. Buffalo recipe.
Chicken mushrooms broccoli

Snack:
Almonds

Dinner:
1 Green apple
Thin rib eye over mixed greens and red lettuce with tomatoes and cucumber.

Snack:
Almonds
Cucumber and salsa
Steve's original chicken jerky. Buffalo recipe

Whole 30, Day 10

Starting to wake up with more energy than week 1. Feeling a lot better than week 1. Could be that I am eating a lot more food now. When I say a lot, I mean A LOT! My dinners have doubled or tripled in size.

I started to do The Outlaw Way yesterday. Since I will be doing strength I will need to intake a lot more protein to supplement for not taking my whey protein...supplement. Kind of funny that way.

WOD:
Deadlifts 5x5

Breakfast:
3 hard boiled eggs w/franks red hot sauce

Lunch:
Meatloaf
1 can of green beans

Pre WOD Snack:
Strawberry
Banana
Almonds

Dinner:
Chicken, mushroom and broccoli

Snack:
Strawberry
Almonds
Macadamia nuts

Whole 30, Day 9

A bit tired from yesterdays WOD not too tired.
I noticed that last night and this morning I had cravings fro all sorts of bad foods. Chocolate, Candied kettle popcorn...etc.

WOD:
BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 rounds for time of:

Row 500m
75 Double-Unders

Took a nap, not on purpose, after my WOD. Woke up an my body felt beat up. This only solidifies the fact that I will be adding my whey protein shakes to my diet post WOD.

Breakfast:
1 chicken tender

Lunch:
Banana

Dinner:
Paleo Meat loaf
Green beans

Snack:
Strawberry
Almonds
Macadamia nuts

Whole 30, Day 8

Still feeling weak. But getting better. Starting to eat more foods and fats. I think that is helping out a lot. Finding out that everything has sugar in it...EVERYTHING!

While I do miss rice and bread. But not that much. The hardest thing is avoiding sugars.

WOD:
Hike PR!

3 Rounds:
10 Squat Cleans @ 135#s
20 Box Jumps at 24"

Squat cleans were pretty difficult and tiring.

Breakfast:
2 Eggs scrambled w. Franks red hot sauce
Bite of a banana

Snack:
Bite of a Cashew Lara Bar

Lunch:
Chicken w/salt and pepper cooked in coconut oil and garlic

Snack:
Almonds

Dinner:
Asparagus, Mushroom and thin ribeye

Snack:
Almonds
Watermelon
Strawberry
Pineapple
Macadamia nuts