Thu 06 Jan 2011

0700
Hub WOD:
1-2...9-10
jumping muscle-ups (rings at head height)
box jumps (24")

40m walking lunges before each round

did 6 box jumps in the 10th round when time was called.

0800
2 scoops whey protein

0845
medium Pepsi Light (yes I know, this stuff is crap)

1000
3 oz roast chicken
3 oz tofu

1130
8 oz roast chicken
4 oz green beans with mushrooms

1400
2 scoops whey protein

Wed 05 Jan 2011

0530
Garage WOD
5 rounds:
200m run
10 thrusters (95#)
10 burpees
30 double unders
time: 26:03

0615
2 scoops whey protein

0930
4 oz roast chicken
some wong bok and 1 large meatball

1130
pre-/ during workout
1 serving Purple Wraath

Chest workout
incline DB bench press
incline DB flye
flat DB bench press
standing cable crossover

shoulder blaster (since my shoulders are my Achilles heel I do some work on them after most training sessions)
DB seated shoulder press
superset DB lateral raise w/ DB front raise

post-workout
2 scoops whey protein

1415
4 oz roast chicken
some more wong bok and the other large meatball
3 oz salmon
abt 2 tbsps of quinoa

1830
apple
grapes
kiwifruit

1900
Hub WOD:
Tabata :20 on/:10 off x 8
forward rolls
push jerk (behind the neck)
kb jackhammers
kb pushups w/ hand switch
2-for-1 wall balls

2010
2 scoops whey protein

2100
yoshinoya's beef+chicken combo, sans rice

2200
bowl of fruit
1 scoop whey protein

No Excuses

2011 isn't going to be just another year in the story of my life. There's a lot of things I want and I know I'm capable of, but I can't let excuses get in the way. Work, fitness, relationships... everything matters here. A commitment is a commitment, and I'll do my best to see every single one through. No excuses.