ACC work
Push-ups 2 sets of 20
Chins-2 sets of 10
GHR-2 sets of 10
Cossacks-2 sets of 20
YTL's - 2 sets of 10 each
face pulls-2 sets of 20
Pulldown abs-2 easy sets
15 mins stair climber (this was supposed to be 30 mins)
Saturday Sept 25th 2010
Sarah and I spent the day at the Carp Fair putting on the 2010 Carp Fair Strongman show. This is now the 3rd year that I have been the promoter of the show. It was a good day, the weather held out just long enough for the competition to finish and everyone went home happy (I think)
It was also Sarah's birthday party at our home that evening, so a lot of food and drinks were out and available.
Despite the fact that I was at a fair and hosted a party at my house, I stuck to my nutrition plan. I followed it to the letter. Here's what I ate, instead of cookies, pizza and liquor.
Meal #1- 2/3 cup oats, 1 cup egg whites, 2 scoops whey fusion, 3g fish oil
Meal #2- Same as meal 1
Meal #3- Same as meal 1
(these shakes were easy to consume while on the road and during the strongman show)
Meal #4- 8oz bbq beef, franks hot sauce, 1/4 cup cabbage salad, diet pepsi
Meal #5- 10oz extra lean ground turkey, 1 cup of cabbage, 2 large dill pickles, mustard, diet pepsi, 3g evening primrose oil
Meal #6- 2.5 scoops whey fusion, 1 tbsp macadamia nut oil, espresso double shot, 3g evening primrose oil
Sunday Sept 26/2010 (Happy Birthday Sarah)
No Template, this was fill in for missing events
Barbell push press- worked up to 255X5 for 2 sets, down set 225X10
Leg press-5 plates X15, 6 plates X40
DB side raise-20X10, 30X8 drop 20X8 drop 10X8
Cable curls-100X12, 100X20
Rope pushdowns-100X15, 100X20
Pretty decent weekend, missed 1 cardio session on Saturday. Was supposed to be 15 mins of sprint intervals.
After just one week of following my nutrition plan very closely and adding in 4 extra cardio sessions, I have dropped the better part of ten pounds.
Check the difference in the photos after just one week.
Before
After 1 week
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