Sample Day of Training and Food

This post is fairly simple.

THIS WAS MY TRAINING AND FOOD FOR SUNDAY 9/22/13 (This is my only day off from full-time work; so, I make the most of it.):

6:50 a.m. after getting lots of sleep (!): fat burner and 1/2 liter water

7:30 a.m. 6 egg whites, 1/2 cup oatmeal, 1 tbsp. chia seeds, 1/3 cup blueberries, cinnamon, splenda, wheat grass shot

9 a.m. UXF with Stephanie Martin (a.k.a. Summah's mom)

I. 15 minute warm-up

II. 1000 Meter Row for time (4:24)

III. THE CHALLENGE
KB Burpees
KB-loaded Squat Jumps
KB-loaded BOSU Get-ups

15 rounds. Round One: 1 rep each; Round Two: 2 reps each; Round Three: 3 reps each...and so on until you hit 15 reps for each exercise. I used a 12 kg KB and completed the rounds in 20:21.

10:10 a.m. 90 calorie MP Gel (protein supplement; no carbs; no fat)

10:15 a.m.  Leg Training

I. RDLs: 16 sets
20 x 55 lb. (warm-up) x 1 set
10 x 115 lbs. (working sets) x 10 sets
5 x 125 lbs. (working sets) x 5 sets

II. Bulgarian Split Squats (knee to floor, bitches!): 10 sets
10 x body weight; 10 x 10 lb. DB; 10 x 12.5 lb. DB; 10 x 15 lb. DB; 10 x 20 lb. DB; 10 x 25 lb. DB; 5 x 30 lb. DB; 4 x 35 lb. DB; 4 x 35 lb. DB; 10 x body weight

III. Leg Extensions Supersetted with Chin-ups: 8 sets of leg extensions; 5 sets of chin-ups
10 x 50 lbs; 12 x 50 lbs.; 15 x 50 lbs.; 18 x 50 lbs.; 20 x 50 lbs.; 22 x 40 lbs.; 25 x 40 lbs.; 28 x 40 lbs.
Chinups: 15x, 12x, 10x, 13x

12:30 p.m. 6 egg whites, 1 cup butternut squash, 2 cups broccoli

Cleaned entire house, did laundry, cooked, typed programs for clients; emailed, etc.

3:30 p.m. 1 cup cottage cheese with 1 tbsp. salsa, 2 cups broccoli, 1 cup mushrooms

Hosted football party

6:30 p.m. 6 oz. salmon, 1 cup broccoli, 1 sweet potato

8:40 p.m. Clean up and go to bed to be at work at 5 a.m.!