Workout and Diet


Day 2 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 1 Mile
  • Evening Workout:
  • 2.5 miles recovery run
  • Weights:
  • 4 sets of Shoulder Presses to failure: 10, 6, 5, 4, same weight
  • 4 sets of Upright Rows to failure: 7, 6, 6, 5, same weight
  • 2 sets single-side Butterfly to failure (use heaviest weight possible without losing balance): 10, 10
  • Then alternate side
  • 2 sets single-side Reverse Butterfly to failure (as above: heaviest weight possible without losing balance): 10, 8
  • Then alternate side
  • 2 sets laying-down full ROM triceps extensions to failure: 8, 8
  • Total Mileage: 3.5 Miles
  • Weekly Total: 10 Miles

Today’s Diet:

  • Breakfast:
  • Scrambled “Salad” Eggs
  • Salad contained: Arugula, carrots, mushrooms, turkey, sweet potatoes, zucchini
  • Morning Snack:
  • 1 tablespoon Coconut Oil
  • Lunch: Ate out
  • Mixed salad greens with raspberry vinaigrette
  • 3 thick slices of bacon
  • Baked Tilapia over a bed of shredded carrots, parsnips, and zucchini
  • Afternoon Snack:
  • 1 tablespoon Coconut Oil
  • 1 ounce Bakers Chocolate (pure cocoa)
  • 2 tablespoons Hazlenut butter
  • 1/2 Lunch Salad: arugula, avocado, ham, cucumber, apple, chia
  • Dinner:
  • Slow-cooked ground beef in caramelized onions and apples
  • Caramelized onions and apples
  • Avocado

I had some soreness in my quads this morning. It’s no surprise, considering the speed work I did last night. I am really looking forward to being able to do double that, and have little pain… That will be a while though…

I was ravenous this afternoon! It must be related to the speed work I did last night. My body must not really be used to the burn from that yet – which is no surprise, glutes and quads are huge muscles, so a great leg/butt workout will really suck the calories out of your system! But looking at my mid-afternoon snack tells me that I really wasn’t prepared for that level of output. This is great!!

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