Monday Sept 19

This is a pic of what happened in my garage gym today. Simply put, I felt awesome. I did this AMRAP - six rounds- in a half hour.




6-8 dead lifts - I honestly don't know how heavy, but it was heavy.
10 TRX Rows
20 feet up push ups
10 kettlebell on the chest side arch
6-8 KB on my back KB arch ups
20 KB swings
10 bicep curls/tricep extensions

Breakfast: poached eggs and chicken, water and coffee to drink

Lunch: Tuna sandwich, veggies and water to drink.

Snack: water, water and water.

Dinner: chicken breast from the slow cooker, rice and veggies. Water to drink.

All in all, not a bad day. Not awesome, but not bad.

Sat and Sunday Sept 17 and 18

Well, there's not much to write about these days. Saturday morning I woke up late, as I stayed up to watch rugby. I felt like a zombie for most of the day. I did go and see my old rugby club Saturday - was weird being there and not playing. I'm going to try and get on the field somewhere next week, as I'm going ot have to be off for a chunk of October.

Sunday I was also a zombie. At least on Sunday I got my kids over to my parents place. Forgot my youngest' chair, food and diaper change blanket inside my front door ... but such is the price for good rugby.



Ate ok - meh.

Monday will be gooder.

Thurs and Fri Sept 15 and 16

Whoops, sorry about the non-posting. I'm not saying it's never going to happen again, but I am watching an awful lot of rugby online at the moment. Between that and uTorrent, I'm seeing a lot of stuff, man.

Thursday was this workout five rounds:

1A) KB farmer Walks - used 30, 44 and 53 lb kbs' - got heavier as the rounds went.
1B) 5 Chin ups
2A) Incline DB press 4 x 6 - 8
2B) 1 Arm KB Rows 8 x 53 lbs
3A) Standing DB Cleans - 70 lbs
4) 10 ab rollouts

I ate well, too:

Breakfast was eggs and roast beef. Coffee and water to drink

Snack was water.

Lunch was tuna on salad with prunes and walnuts, water to drink

Dinner: chicken and rice with veggies, Water to drink.

Friday I woke up with lots of aches and pains. Ugh. What ever, I did this workout five rounds:

8 deadlifts . 140 lbs, then added more and more weight
20 KB swings - 53 lb KB used
10 TRX body weight rows
20 feet up push ups
10 lunges with 30 lbs overhead
10 bicep curls
10 triceps extesions

Ate well today, too:

Breakfast: eggs and chicken breast, coffee to drink

Lunch: tuna sandwich, veggies on the side

Snack: water, water and more water

Dinner: homemade chilli. Ground beef, lots of veggies and tomato soup. I added the spicy sauce. Water to drink.

I watched Steve Cotter's Extreme KB workout today - lots of stuff for the abs, which I'm going to add to the works here:




There's other stuff, too, but I'll take pics of myself doing it ... I feel like I'm risking getting sued for putting that pic up...

Last thing, did a quick weight check this morning and I'm down 4 lbs from my last weigh in Sunday. I'm pretty happy, especially since my diet hasn't been perfect, merely pretty good.

Wed Sept 14

Ok yesterday's post was late ... and I'm working on this one, right after posting the other one.

I didn't get a lot of sleep last night. I got to bed about 3am, to get get up at 6:30 for work. Yeah, I made it into work - after getting the kids to school-on time. Man, did I ever drag my butt around all day. But it was so worth watching Canada win a game at the RWC.

I ate this:

Breakfast: coffee and a Belt from Tim Hortons.

Lunch: tuna sandwich, water. Carrots and celery. Water to drink.

Dinner: avacado with bacon and sliced turkey from Quiznos. That was awesome. Extra picked peppers along side, water to drink.

I'm so sore from Monday and Tuesday. I did some some rolling of my legs and shoulders yesterday .. I know I need to get a run in - or something - tonight. But I'm pretty beat up. Meh, suck it up, buttercup.

Tues Sept 13

ok, so my legs were sore this morning. I was pretty happy with I can do two workouts in a day and not be crushed the following day. On the lighter side, my alarm clock didn't go off, so I got an extra hour of sleep, too. Which was nice.

I got this workout done:

1) Strict Mil. Press 5 x 3 - 6 (first round was 50lbs, finished with 70lbs.)
2A) Flat DB bench 4 x 6 - 8 (20lbs up to 25lbs)
2B) Double KB rows 4 x 6 - 8 (40 lb kbs used)
3) 5 minutes max reps of:
A) feet elevated push ups B) TRX rows (80 and 40 respectively)
4A) DB side raise 2 x 10 - 15 (10 lbs used)
4B) Kettlebell Triceps 2 x 10-20 (40 lb used)
4B) Curls 2 x 6 - 8 (20 lbs used)

I'd not done this workout before. Interesting. I didn't think I'd get that much of a sweat going by the end, but I did, especially with the max push ups in 5 minutes item.

I ate this:

Breakfast roast beef and veggies, water to drink.

Snack: coffee on the way in.

Lunch Tuna sandwich with carrots and celery. Water to drink

Dinner Salad with two slices of pizza. Water to drink.

Beer while I watched Canada beat Tonga at the Rugby World Cup.

Monday Sept 12

A bit of a shocker today ... I checked my weight ... 242! Unreal. After the progress I had been making throughout the year. A real setback, I must say.

It would be easy to "blame rugby" but I'm thinking it is my associating bad diet with rugby that is probably getting me into trouble there. That, and eating like an idiot through August.

In any case, I will start again.

I got this done this morning. Five rounds:

8 deadlifts . 140 lbs
20 KB swings - 40 lb KB used
20 step ups - 10 lbs in each hand in the later rounds
10 TRX rows
20 feet up push ups
20 BW squats
4 chin ups
10 ab roll outs ... I watched a video on how to do them. Gotta watch the form. I got my front to touch the floor today. A first.

I was sweating a lot at the end of this workout. Drenched. I felt awesome, though. I know I need to get heavier dead lifts, and use more weight on most of the exercises, but after a long rugby season, I need to start a little more slowly.

I ate this:

Breakfast: steak and eggs, water to drink

Snack: coffee

Lunch: tuna sandwich with extra veggies. Water to drink, coffee for snack

Dinner: Pasta and garlic bread. Pretty yummy.


After the kids went to bed, I worked on getting uTorrent to work for me. I was downloading stuff onto my Macbook, then saw that I had a half hour before anything interesting was going to happen ... so I went for a run. Took 24 minutes to run 4k. Meh, my legs were pretty sore at the end of it.

Friday Sept 9, Sat Sept 10 and Sun Sept 11

First of all, it was ten years ago that the world and my world got a slap in the face. For my part, I stopped being such a child and began my journey. I'm now a dad.

I still like to hop back to being pretty silly once in a while, but I see that as a luxury now. Most of the time, I have to be serious.

On with this post.

Friday I didn't work out, I just was too sore.

Ate this:

Breakfast: roast beef wrap - roast beef, tomato and onion in a wrap. Coffee to drink.

Lunch: tuna sandwich with extra veggies on the side. Water to drink.

Dinenr: lasagna with large salad and a glass of red wine.

Watching the Rugby World cup snack: tuna wrap. Extra spicy goo, too.

Saturday I woke up a little groggy to say the least. I was up until 2am watching Fiji and Namibia, man. Ugh. I'm too old to do that anymore.

Breakfast: coffee

Snack: water. tons of water

Lunch: roast beef wrap - with a lot of water, too.

Dinner: I finally felt ok, so I had a left over meal; lasagna, roast beef ... I think there was some veggies with hummus, too.

Some light stretching and some rolling happened after the kids went to bed, before the Romania / Scotland game .... that was a good 'un.

Sunday

Felt a lot better, but went to bed earlier, so that's a no brainer.

Ate this:

Breakfast: coffee and water on the way to Church.

Snack: roast beef, dipped in ketchup.

Lunch: veggies with hummus.

Snack: walnuts with water.

Dinner: another serving of roast beef with a side of veggies and a giant salad. A glass of red wine was awesome, too.

Did this workout five rounds in the afternoon:

6-8 big wheel dead lifts (dunno, but it was lighter than I thought)
20 KB swings -first rounds with 30, then finished the last round with the 53 lb bell
20 push ups
10 TRX BW rows
15 slams of the 5lb slamball (yeah, I need something bigger)
10 bicep curls (20 lb DB)

Nice pleasant workout; nothing hard core, to be sure. I did want to go a little harder today, but I'm still feeling some of the injuries from rugby. Meh, this week should be better.




On with the week!