Tuesday — my 10th day of 14 — was a big strength endurance workout for the upper body. I added in a little breathing with the Burpee pull-ups, and did it as a grind rather than a race. My cool down was a nice core complex that I totally love. It is one of my favorite supersets, and if you can’t do TTH do KTE.
Here is an description of what I ate and a more detailed explanation of my workout:
Breakfast:
Protein smoothie
Black coffee
Fish oil
Snack 1:
Beef jerky and whole fat yogurt
100 dips
100 push ups
Workout:
50 pull ups
100 dips
100 push ups
Then
10-1 Burpee pull-ups
20-18-16-14-12-10-8-6-4-2 bench press at body weight
Then
Core cool down
10-1 TTH
1-10 jump throughs
Then
10min easy bike
Lunch:
Hanum w/ whole fat yogurt
Full fat ice cream post lift
Fish oil
Snack 2:
Apple and almond butter
Dinner:
Pork tenderloin
Asparagus
Brussel sprouts
My eating was not as much as I would have liked, but my schedule was crazy. I had planned today very carefully, but a few things came up that were out of my control. I wanted a double workout and more calories. Shit happens and you need to roll with it. No excuses. Tomorrow is another opportunity.
Recovery: 9 hours sleep preceded by Natural Calm before bed.
