Rise and Shine 4.15am Thursday 7th of January 2016
Planned workouts: 5-6.30am BJJ drills and sparring
6.45-7.30am Kettlebell class:
6.30-7.30pm: swimming class
Effective workouts: conditioning and Kettlebell class.
my teammate overslept...so I went to lift weight
I managed 4 8 of 100kg back squat unbroken, 1 rep more than yesterday. I am enjoying to lift more and more.
4 sets of 5 60kg FATZ grip stiff legs deadlift superset with 10 15kg lift the plate.
4 sets of 10 4010 20kg gluteus bridges.
4 sets of 10 25kg high pull/10 15kg cable single arm row.
Kettlebell class consisted of 3 10 minutes workout (24kg)
Wk1: 5 walking forward/backward double arm swing, 5 open close squat, 5 push ups add 5 swings each round.
Wk2: 5 snatches with left/right 3 shuttle run, 5 Burpees, 3 shuttle run back to Kettlebell, 5 Burpees and start again.
Wk3: wk1+ wk2
Nutrition:
Breakfast: a black coffee
Post workout: around 8am cottage cheese, berries, flax and pumpkin seeds,
Lunch: salad with pink salmon, feta cheese, flax and pumpkin seeds, cherry tomatoes
Snack: Chicken breast, broccoli and cauliflower, left over of yesterday beans and mustard
post workout: whey protein and a banana
Dinner: Beef sausages with onion and tomato sauces and mash potatoes, square of dark chocolate
Drinks: 1 black, 1 white coffees, 1 green tea and 2-2.5 liters of water.
Comments:
Both conditioning and Kettlebell felt awesome, last year at the same period I used to squat 120-140kg 5 times a week and keep on with 45' HIIT. I felt a bit like last year, I feel that I can, I am moving forward again.
This is the first time I feel fit again in months so I am really happy.
Day 10 conclusions:
From a physique perspective, I weighed myself first thing in the morning and was 85.7kg so I am satisfied. To my surprise, I weighed 86.6kg at night After dinner before going to bed. I am intrigued as I Had 3 training sessions today including an hour swim.
Swimming is the only thing that I haven't done so far, does it have any kind of influence (the water I swallow, not sweating and feeling thirsty afterward??)
The massive difference today is at a recovery level, I double up training sessions and I am fine. Today was my third triple session day of the week and I feel as I trained only once today. I recover faster and better.
Tomorrow will be a test of recovery, let see how my body reacts to today sessions. On the other hand let see if the weight gain is confirmed...
Back into proper lifts...