Daily Archives: May 24, 2013
Posted by runningawaywithme
Boy was I spoiled all week long with the beautiful weather! Got some garden/yard work done, spend some time sitting on the back porch and re-grounding myself a bit. I am also proud to say that I did not spend any of my days sleeping in until noon! HUGE feat in and of itself. I can do this, It’s not easy, especially when coming off of working 2-12’s in a row, but I think the quicker I get back into my normal routine the better it is. Although, today I did get up at 615, get the kids ready for school and went back to bed- BECAUSE I am working tonight. I did STILL manage to get my butt out of bed before noon!
Meal 1 at 620 was: My standard waffle with a smear of peanut butter and coffee
Meal 2 at 12oo(pre-workout) was Oatmeal, with apples, cinnamon, and fresh strawberries on top and 5 egg white with a little kick of hot sauce. Delicious. No really it was. I know most think ewww, that is your typical clean eating diet. Perhaps, but I do enjoy it from time to time. Will I eat this all the time? Of course not, I will get tired. That is when I will variete with some protein pancakes. Now those are GOOD.
5×75, 5×91, 3×101
5×121, 5×141 and 5+x155 (8)
Then dropped down to 40% of my max for 5×10@75lbs
Supersetted with AB work
3×20 Reverse Crunches on the bench
2×20 crunches holding at 6lb medicine ball (really, I need a heavier one)
Then did Hip Thrusts with a 25lb plate on my hips
2×20, then 1×30- 20-30 were pulses
Side Bends holding a 30lb DB- 3×15
Meal 3 (this is considered a meal because it goes towards my calories for the day)PWO- Vanilla Protein Shake with 1/2 cup water and 1/2 cup 1% milk- 1 scoop protein powder AND 2 cups of popcorn. Love the sweet and salty.
The rest of my meals will consist of chicken, some kind of starchy carb and a veggie. I will probably have a total of 8 oz of chicken between dinner and while I am at work- split in two meals. The same with the carb- but one may consist of just the chicken and some fruit I have a greek yogurt to look forward to as well and will probably treat myself to a caramel iced latte. All in my calories for the day.
That was my end to week 1 on Wendler. Next week you will notice that my reps drop down to just 3 for that week. It’s fine..it’s on the plan. As for tomorrow and Sunday, I will probably just do some small stuff. Pull ups, pushups and more ab work. I can also get some cardio on too. Maybe a lss and a HIIT SESSION.