Well, here I go trying to put some muscle and weight on!
7:30am KB Snatch
Warm up w/26
40 2 hand swings, 1 min. on 1 min. rest x 2 sets = 4 min.
40 transfers, 1 min. on 1 min. rest x 2 sets = 4 min.
40 one hand swings, 10/10/10/10, 1 min. on 1 min. rest x 2 sets = 4 min.
Total warm up 12 min.
Work sets
#1 18 snatch transfers w/ 26, 1 min. on 1 min. rest x 2 sets = 4 min.
#2 16 snatch transfers w/ 36, 1 min. on 1.5 min. rest x 10 sets = 25 min.
Repeat #1 x 5 sets = 10 min.
Total workout 50 min..
Snatching the 36 I found myself being pulled forward by the weight, so I had to really concentrate on centering the force, both on the way up and down.
I ended the workout with repeating set #1 because I have a hard time (mentally) training less than 45 min. I know I need to get over it! (video to be posted later today)
Sunday AM weight 126.8
7:30am KB heavy swings
Menu (semi low-calorie day)
coffee w/cream 60 cal.
apple 100 cal.
grapes 60 cal.
prunes, triscuts (6 each) 200 cal.
oats/ milk 185 cal.
small broccoli salad w/peanut dressing and 3 oz. chicken 300 cal.
Total calories 905 (too low)
Monday AM weight 126.0
12 noon 2.5 mile walk
5:15 Bikram yoga
Menu
coffee w/cream, cocoa 130 cal.
oats/ milk/ sliced almonds 280 cal.
dried fruit (4 prunes, 4 figs) 200 cal.
yogurt w/sliced almonds 320 cal.
broccoli salad (w/red cabbage, carrot, red & yellow bell, sprouts, green onions and peanut dressing) 200 cal.
chicken 4oz. 200 cal.
"leftover" soup (veggies, butternut squash, turkey and chicken) 500 cal.
chocolate sucker 70 cal.
Total calories 1900
I wouldn't of had the sucker if I'd of remembered the dried fruit earlier in the day!
Tuesday AM weight 126.2 Bodyfat 19.5% = 101.6 LBM
7:30am KB snatch
7:00pm 40 min. walk
Menu
coffee w/cream 60 cal.
prunes/ figs 200 cal.
pistachios 100 cal.
espresso w/ cream 70 cal.
spaghetti w/pancetta, brussel sprouts, red onion and parmesan 400 cal.
rib eye steak 5 oz. 250 cal. (trying to build some muscle!)
grapes 40 cal.
"leftover" soup 500 cal. ( 6oz. chicken and turkey)
Total calories 1620
Glad the weekend is over! Finally got a (bad ass) rental vehicle, I'm back on the road (different path), life is good once again.
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7 comments:
Tracy,
Great job on the snatches. Keep up the good work!
Cheers,
Rob
Fine. I am going to keep a food log online. An honest one. Prepare to be shocked. Starting with what I remember from yesterday.
rob, My workout this morning was strong, but then I redid a set for the video, tough!
Thanks, Tracy
Royce, I dare you!! Nothing shocks me, I'm well aware how most people eat.
Honesty only matters to you, remember that.
I know honesty only matters to me. I have tried to keep a food log before and I would never count the "snacks". Can't do that and progress. LOL
Puttin on muscle, man do I envy that. I'm going to quite pussyfooting around about my goals and get to 180 then add muscle.
Nice snatch set, the heavier bells do toss you around. you were still moving fast though!
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