Sunday

Weight: 223.2 BF 27.7 (7:45)

Food: 

9:15 scrambled eggs, bacon, toast, straw and blueberries, juice

10:30 2 bites of a Kind bar

2:15 apple chicken salad with greek dressing from Sprouts

6:15 salmon and asparagus

A lot more nut/cran mix all day. Finished the bag!

Didn't keep up with tracking sleep. Stayed pretty consistent though. Felt like I stayed on track pretty well during the work-week. The weekends are a different story. Need to stay on schedule better. Went a little crazy with the nuts and wouldn't normally have popcorn and ice cream. 

Saturday

Weight: 221.6 BF 27.4 (9:00)

Food:

9:30 Grant's avocado smash w/ bacon, tomato

12:00 banana

1:30 Island's greek chicken salad

3:00 too much TJ's omega 3 nut and cran mix!
6:30 2 eggs, some beef pot roast, salsa, avo
7:30 popcorn, 1 scoop of ice cream (movie night)

Fitness

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1  subbed 32kg goblet squat x8 at tempo
Rest 45 seconds
Single Arm Press x 8-10 reps each arm  35lbs. 45 would have been better
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Complete as many Man-Makers as possible in 5 sets of:  26 at 30lbs
60 seconds work
60 seconds rest

I am so terrible at these!

Weight: 220.6 27.1

Food:

8:00: 1/2 avocado, eggs, coffee

9:45 VJ

10:45 nuts
11:30 banana

1:30 Matisse cobb salad

3:30 nectarine

7:15 Chipotle chicken bowl, chips and guac

9:15 froyo

Usual Friday night cheat. Really want to try and figure out how much it affects my goals.

Performance and fitness

Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps  38, 23, 20, 21

Rest 4 minutes between sets

Subbed 35 calories on the airdyne for rowing. Eeesh!

Weight: 221.8, BF 27.4

Food:

8:00: 1/2 avocado, eggs, coffee
10:30 VJ and nuts

11:30 banana

2:30 roasted chicken and green beans, nuts

3:45 white peach
5:30 leftover bbq chicken and roast veggies

Performance

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1  subbed strict press x4 at 135lbs
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

Taking it easy on the low back.

B.
Complete as many rounds and reps as possible in 12 minutes of:  5+12
Walking Lunge x 20 yards  started just stepping back in round 3
Burpees x 10 reps  subbed 4 strict pull-ups
Double-Unders x 30 reps

Weight: 221.2, BF 27.2

Food:

8:00: 1/2 avocado, eggs, coffee 

11:30 banana

1:45 salad

3:30 meat stick
5:00 nuts

6:00 crockpot beef roast and veggies (not good)

Rest day

Weight: 222.2, BF 27.4

No gym today. Lunch meeting. Not a bad thing since I tweaked my back yesterday.

Food:

8:00: 1/2 avocado, eggs, coffee 

10:00 TJ's low sodium veggie juice (VJ)

10:30 banana and roasted mixed nuts no peanuts from Sprouts

11:30 banana

2:30 roasted chicken & broccoli

5:30 nuts

6:15 salmon and asparugus

Took a half day and went to the chiropractor at 4:00. He said I strained it but not badly. 

Performance

A.
Four sets of:
Clean x 1.1.1.1  60, 80, 85, 85
(rest 10 seconds between each single)
Rest 2-3 minutes

Felt okay. Back kind of tweaked on third set. Didn't feel bad though.

B.
Three sets for times of:  2:29, 2:45, 4:40
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes

Yup. Tweaked back. Felt really tight by third round, but not really injured. Still pretty hot in the gym.

Weight: 222.8, BF 27.5

Down 5.4lbs and 2.2% body fat from last monday!

Food:
8:00: 1/2 avocado, eggs, coffee (16 eggs, TJ's mixed veggies, bag of spinach, sun dried tomatoes, TJ's package of andoullie sausage, divided into 7 portions)
9:30 cup of TJ's low sodium veggie juice (VJ)
11:30 banana and roasted mixed nuts no peanuts from Sprouts, coffee
1:45 olive & artichoke salad (olives, artichoke, celery, cucumber, grape tomatoes, chicken, red wine vinigrette)
4:00 white peach
6:00 roast chicken thigh, leg, wing and broccoli

Sunday

Weight: 224.6, BF 27.9 (8:15)

Food:

9:00 3 eggs, avo

10:30 more nut and cran mix

12:30 Nordstrom shrimp salad, chocolate mint

3:00 more nut and cran mix
6:30 Crockpot bbq chicken

Saturday

Weight: 224.8, BF 28 (8:15)

Food:

8:45 Grant's avocado smash w/ bacon, tomato, 2 eggs

12:00 cured meats and cheese

1:30 Fresh & Easy apple salad

3:00 Target nut and cran mix (a lot)

Performance and fitness

A.
Three sets of:
Bench Press x 6-8 reps @ 20X1  6x185
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1  6, 5, 4 strict
Rest 60 seconds

B.
For time:  18:25
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

Push-ups were brutal! Runs are always ultra-slow. That's what I need the most work on. Endurance and bodyweight movements.

Weight: 223.6, BF 7.7

Sleep: 11:00 - 6:40 the night before. Slept through.

Food:
8:00: eggs, coffee
10:00 cup of TJ's low sodium veggie juice (VJ)
10:30 nuts
11:30 coffee, banana
1:45 olive & artichoke salad (olives, artichoke, celery, cucumber, grape tomatoes, chicken, red wine vinigrette)
4:00 orange
7:15 Chipotle chicken bowl

Performance

A.
Take 15 minutes and build to today’s 1RM Snatch

Got up and under 80, but it was wobbly and I didn't stand it up. Felt good though! Sitting underneath it still an issue. Hit 75 before that.

B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

Used 95# because I wanted to work on stringing snatches together which I'm no good at. 115 would have been better.

Weight: 224.2, BF 27.8

Sleep: 10:30 - 6:30 the night before. Woohoo! 8 hours! Only woke up once.

Food:
8:00: eggs, coffee
10:30 cup of TJ's low sodium veggie juice (VJ), nuts
11:30 coffee, banana
1:45 roasted chicken, green beans, corn
4:30 plum
7:00 TJ's chopped italian salad

Performance and fitness

A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1  95#x8's
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps  2 strict+2 kip, 1+1, 4 kip, 2 kip
Rest 60 seconds

Front rack wasn't so heavy, but my right big toe bugs on this movement.

B.
Four rounds for time of:  12:19
Toes to Bar x 10 reps  KTE
24″/20″ Box Jumps x 15 reps  scaled down to 10
Wall Ball Shots x 20 reps

Weight: 224.6, BF 28

Sleep: 11:00 - 6:40 the night before. Woke up briefly twice.

Food:
8:00: 1/2 avocado, eggs, coffee
10:00 cup of TJ's low sodium veggie juice (VJ)
10:30 plum
11:30 coffee, banana
1:30 olive & artichoke salad (olives, artichoke, celery, cucumber, grape tomatoes, chicken, red wine vinigrette)
3:00 nuts
7:00 frozen white fish from TJ's, green beans

FItness

A.
Four sets of:
Deadlift x 6-8 reps @ 30X1  6 reps at 255. Felt like a good weight. Could have pushed it to 275 maybe. 
Rest 45 seconds
Russian Step-Ups x 10 reps each leg  25 lb dumbbells. 30's next time. 
Rest 45 seconds
Double-Under Practice x 45-60 seconds  Worked on being faster.
Rest 45 seconds

Only got through 2 rounds + deadlifts. Ran out of time. Want to do more fitness workouts and need to get better at managing the time. 

B.
Complete as many rounds and reps as possible in 10 minutes of:  3+21
Kettlebell Swings x 15 reps  40kg
Pull-Ups x 10 reps
Burpees x 10 reps

Still hot and humid.

Weight: 226.4, BF 28

Sleep: 11:00 - 6:40 the night before. Woke up at 1:00 and 4:30 with Lilz. 

Food:
8:00: eggs, coffee
10:00 cup of TJ's low sodium veggie juice (VJ)
10:30 roasted mixed nuts no peanuts from Sprouts and a banana
11:30 coffee, banana
2:30 roasted chicken, broccoli, corn
4:30 hot tea
7:00 TJ's citrus salmon, asparagus

2014 Look Good, Feel Good Challenge Workout

A.
Take 20 minutes to build to a 2-RM Back Squat

Note best successful 2-RM.  305. Felt good. Could have gotten 310 probably. 

B.
One set of:
Strict Pull-Ups x Max Reps  8. Better than I expected at 228. 

Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.

C.
For max reps:
Three minutes of Rowing (for max calories)  59
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs  19. These are terrible for me. Run out of gas fast. 
Rest 60 seconds
Three minutes of Wall Ball Shots  54. So tired. Felt like I should have hit 60.

So hot and humid. Felt pretty gross

Weight: 228.2, BF 29.7

Sleep: 12:00 - 6:30 the night before. Woke up at 1:00 and 5:30 with Lilz. 

Food:
8:00: 1/2 avocado, eggs, coffee (15 eggs, TJ's mixed veggies, bag of spinach, sun dried tomatoes, TJ's package of spicy italian sausage, 4 slices of bacon divided into 8 portions)
10:00 cup of TJ's low sodium veggie juice (VJ)
11:00 roasted mixed nuts no peanuts from Sprouts and a banana
11:30 coffee
1:45 olive & artichoke salad (olives, artichoke, celery, cucumber, grape tomatoes, chicken, red wine vinigrette)
4:00 TJ's meat stick
5:30 apple
7:00 Chipotle steak bowl (had beef roast in the crockpot but forgot to turn it on)

Body measurements: (taken late the night before)