Wednesday, March 4, 2009

Upper in the Basement

Another early one:


Warm Up - 12k Kettlebell
KB Press - 8/8 x 12k, 16k, 16k, 16k, 16k
Power Cleans - 8 x 20k; 5 x 50k, 55k, 55k, 55k
Push Ups on KB - 8 x BW, BW, BW
Renegade Rows - 5/5 x 16k, 16k


Overall a fine session. Grip training fell of the radar.


The switch to morning sessions supports experimentation with a few high protein, low calorie days per week. I think I have an approach that will get me through the day on 1300 calories without fatigue.


Today, I experiment with it on a work day. The meals break down like this:


6:30 - Sports drink during workout
7:30 - Pack of tofurkey, salad, multi-vitamin, extra calcium, magnesium, and zinc
10:00 - 1 cup fat free cottage cheese, 1/3lb broccoli
12:30 - 1/2 lb stir fry vegs, 5oz seitan, hot sauce
5:30 - Protein shake w/ 1 scoop powder and 1tbsp flax oil
8:00 -  1 cup fat free cottage cheese, 1/3lb broccoli, extra calcium, magnesium, and zinc


Lots of tea and water throughout the day. The overall breakdown is 1350 calories, about 160 grams of protein. I experimented with this on Sunday and felt great, even better than usual. We'll see how a work day goes.