110329 Thrusters

Warm up:- Spealler warm up less WB and Kick ups, 10 abmat situps, 10 abmat b/e, 10 good morning @ 7kg, 10 decline situps,
12 squats working on form / technique against the wall
3 thursters @ 7kg

110329 Thrusters
Thrusters 3-3-3-3-3-3-3

9-12-12-12-15-15kg / 33lb-12kg / 26lb

Stayed light working on form and wary of wrist

C/O 10 PU Rev chin ups (5,3,2), 10 sec hold at the top (the hold suprised me I could have and probably should have held it for longer)
Stretch and foam rolling


Food Diary:- Breakfast:- 1/2 scoop muesli, selection of nuts. Protein shake (1 scoop of pharma whey HT) 2 Multi vit, 2 grams Vit c, Vit A
Lunch:-  Chicken Kiev and stir fry veg. 1 Multi Vit, 2 grams Vit c
 PWO:- Protein shake (1 scoop of pharma whey HT)
Dinner:-  2 chicken goujans, 2 crackers with butter and chive primula spread, selections of nuts, celery, few slices of tomatoe, 2 slices of white cheese, 4 slices of apple, radish, lettuce leaves, 1 thorntons brownie

Rest Day / Food Diary

I was rough again this morning - I think it's the orange juice that I have been taking my vitamins with grrrr

Food Diary:- Breakfast:- 1/2 scoop muesli, selection of nuts. Protein shake (1 scoop of pharma whey) 2 Multi vit, 2 grams Vit c, Vit A
Lunch:-  1/3 chicken breast, 2 forkfulls of cottage cheese with pineapple, selections of nuts, celery, few slices of tomatoe, 2 slices of white cheese, thorntons brownie,,4 slices of apple, 1 Multi vit, 2 grams Vit c.
Dinner:-  2 medium boiled eggs, 2 crackers with butter and chive primula spread, 2 forkfulls of cottage cheese with pineapple, 2 thorntons brownies

110328 Squats, Pull-ups, Ring dips

Warm up:- Spealler warm up less WB and Kick ups, 15 abmat situps, 5 abmat b/e, 10 supermans.
5 squats, 3 beg. ring rows, 3 beg. ring push ups, 3 bar push ups, 3 blue band chin ups

MONDAY 110328 Squats, Pull-ups, Ring dips

35 Squats
25 Beginner or assisted pull-ups - Beg ring rows
20 Push ups - beg. ring push ups
25 Squats
15 Beginner or assisted pull-ups - blue band assisted ring dips
10 Push ups - did 15 bar push ups pin 5
15 Squats
10 Beginner or pull-ups - blue band pin 5 chin ups
5 Push ups - bar push ups

Dne in 12.53 mins

Stretch and foam roller and flexibilty work

After seeing gymnastic wod post about push ups http://gymnasticswod.com/content/you-can-learn-lot-push I'm going to start to work on my form and keep elbows close as per Carl  - should make a big difference to my wrist and to all other movements - thank you Carl

Food Diary:- Breakfast:- 2 scoops muesli, selection of nuts and cranberries. 2 Multi vit, 2 grams Vit c, Vit A
Lunch:-  1/2 fillet of beef, pea shoots, radish, 2 cherry tomatoes, 1 Multi vit, 2 grams Vit c.
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:-  1/3 breast of chicken, pea shoots, 1/2 tomatoe, cucumber, lettuce leaves, 2 slices white cheese, selection of nuts, 2 forkfulls of cottage cheese with pineapple, 4 slices of apple

Unplanned Rest Day / Food Diary

Another unplanned rest day today - long day on feet all day down the unit, poor eating and not enough sleep last night so time for bed to catch up on some zzzzz's

Food Diary:- Breakfast:- 1/2 scoop of muesli with nuts and sultanas
Snack:- 3/4 promax meal bar
Lunch:- McDonalds Chicken Select 3 piece with sour cream and chive dip
Snack:- Thorntons Brownie
Dinner:- 1/2 fillet of beef, 3 slices of cold roast pork, apple sauce, pea shoots, radishes, 2 cherry tomatoes, cress, cucumber and onion in vinegar, 2 grams vit c, Thorntons Brownie
Watching TV:- 1 aftereight

Rest Day / Food Diary

Rest day - needed! I tweaked my wrist yet again grrrrr 3 days without any strapping on it felt great and achey pain just below the heel of the hand.

Food Diary:- Breakfast:- 1/2 scoop of muesli with nuts and sultanas
Lunch:- Farmhouse Chicken, with rice, peas and sweetcorn. 3 mutli vits, 2 grams of vit c, 1 eskimo fish oil and Vit A
Dinner:- Cold roast pork, apple sauce, lettuce, pea shoots, slice of white cheese, 2 cherry tomatoes, cress, 2 grams vit c, Thorntons Brownie
Pre-bed:- Slice of pork

Yoga

Had a lovely day and spent Mothering Sunday with my mum and we did an hours Yoga together.

Food Diary:- Breakfast:- 2 boiled eggs and 1 slice of bread and butter, Thorntans Brownie
Snack:- 2/3 of Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- Roast Pork, smal piece of crackling, roast potates, yourkshire pudding, cabbage and apple sauce, Thorntons brownie
Watching TV:- 1 after eight
Pre-bed:- 1 chicken goujan

110321 Run 10k

Warm up:- Spealler warm up less WB and Kick ups, 200 meters on elliptical

110321 Run 10K

Scaled to 4K on elliptical lev 2

Done 25.06 mins - PR as I've never done 4K before!
Splits every 400m 2.24, 2.28, 2.31, 2.32, 2.33, 2.35, 2.29, 2.30, 2.27, 2.30 was getting pins and needles in my toes and my right hip flexor was beginning to complain.

Cash out:- stretch and foam roller which I really needed as I tweaked my back doing that yoga yesterday grrr


Food Diary:- Breakfast:- 1 chicken goujan, selection of nuts and 6 grapes
Snack:- 1/3 of Cherry and Almond Tart
Lunch:- Chicken Kiev, potatoe wedges and veg. 3 Multi vits, 3 grams Vit c, 1 eskimo fish oil capsule.
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- Dressed Crab, slice of bread and butter, 6 grapes, lettuce, cucumber and onion in vinegar, 2 cherry tomato, cress. Followed by 2/3 of Cherry and Almond Tart
Watching TV:- 1 thorntons brownie, 1 chunks of bournville
Pre-bed:- Protein Shake 1 Pharma Whey