Rise and Shine 4.15am Wednesday 6th of January 2016
Planned workouts: 6.15am conditioning
6.45-7.30am HIIT class:
Effective workouts: conditioning and HIIT class spin class.
I managed 4 7 of 100kg back squat unbroken, felt strong... A feeling I lost over the last months due to injuries.
HIIT class consisted of 3 10 minutes workout (weight 50kg)
Wk1: 10' 5 open close squat , 4 X back squat, 5 Jump Squat, 3 Shuttle Run (really hard on the legs)
Wk2: 5 Front Squat , 5 Burpees over bar, 250m row
Wk3: 5 arm row, 5 stiff leg deadlift, 5 push ups.
I Completed 4 rounds of workout 2, I was about to start 5th with 50kg bar.
I Completed 9 rounds and 3 arm rows of workout 3, with 50kg bar and 34kg dumbbell.
Nutrition:
Breakfast: cottage cheese, berries, flaxseeds and pumpkin seeds, a black coffee
Post workout: around 8am Yesterday leftover, quinoa, chickpeas, carrot, cod fish
2nd Breakfast: a white coffee.
Lunch: porridge and whole milk
Snack: Quinoa, chickpeas, carrot, cod fish, a toast With peanut butter, 2 boiled eggs
Dinner: turkey mince, broad beans and onions in a tomato sauce, basmati rice, and a piece of dark chocolate.
Drinks: 1 black, 1 white coffees, 1 green tea and 2-2.5 liters of water.
Comments:
The training feels good and in terms of food my body asks for more food in order to go through the workouts, which are starting to be grueling. Overall, I feel strong and fitter.
Day 10 conclusions:
From a physique perspective, I weighed myself first thing in the morning and was 85.6kg so I am satisfied.
At a conditioning level, I am now lifting decent weights, at my best I could do set of 10 120kg squats, not there yet but mangled sets of 7 with 100kg, so I am satisfied.
Tomorrow will be a test of recovery, let see how my body reacts to today sessions.
Heavy squats are back in the game...