Rise and Shine 6.15am Sunday 3rd of January 2016
Planned workouts: 6.45-7.30am conditioning and 9.30-1030am spin class
Effective workouts:
4 sets of 10 squats with 80kg and 4010 tempo (slow descent and up fast), 1' rest between set.
4 sets of 10 30kg good morning
3 sets of 90kg squat
9-10 spin class:
Today spin felt even better than yesterday, I increased the intensity of the workout as I feel less rusty. I surprised myself at times having the resistance close to the max. It didn't last...lol
Nutrition:
Breakfast: a cup of cottage cheese, 1 handful of summer fruits (raspberries, cranberries), 1 handful of almonds and 10g of IBCAA
2nd Breakfast: a Whey protein shake and a handful of almonds
Lunch: a steack, some broccoli and cauliflower and some mustard
Snack: a banana and a black coffee
Dinner: Moroccan chicken with lentils and pasta
Drinks: 2 black coffees and 2-2.5 liters of water
Comments:
As yesterday more squats and I ventured with heavier weights and some good morning to strengthen lower back and maintain posture.
The spin session felt good, I am 3-4 sessions away to be back in gear. I felt stronger and more comfortable than yesterday.
At a nutrition level , there were some good and bad. The good is that I didn't feel so hungry.
I planned better my meal and ate almost every 3 hours and that helped a lot. On the other hand, I realized that I try to eat more anticipating that I will be hungry. In other words, I plan a meal and try to add ingredients because I think it will not be enough food.
i recognized the problem an I am working on it.
Day 7 conclusions:
From a physique perspective, my extra Xmas weight did fall fast. I lost around 3kg in the 3-4 first days. Now I am sitting between 86-86.5kg which is my normal competition weight.
I am lucky to have the extra weight issue sorted, now I can focus on getting Harder, Better, Faster, Stronger.
My first week preparation has been really positive as I stayed away from injuries, lost the extra weight and learnt more BJJ. Now the good and hard stuffs begin, more workouts, more intensity and stay on track with the weight.
I am excited and can't wait for tomorrow to come and get started.
It was ages ago... I am working to get back to my best standards. It may take a bit of time, nevertheless, I will enjoy the journey..