Reflecting on this week, it’s been a heavy workout week. I am looking forward to this weekend of 2 hours of recovery—easy cardio at 60% of max heart rate— on Saturday, and then a great day of needed rest on Sunday. Let’s see what I post for Sunday.
My lower body is still surprisingly sore. I took some time off because of a back injury, but now I’m hitting it hard and not holding back. So on the 13th day, I chose to go with a good pushing, strength endurance day to balance out the pulling from yesterday.
Breakfast:
Protein smoothie
Black coffee
Fish oil
Multi vitamin
Workout: FYF
Workout:
Warm up the shoulders and upper body accordinly
Then:
10-1 push up ladder with partners
Then:
30-40x bench press using KBs decreasing weight each 10. Start at 70#
10x Dips +
Five Sets
Then:
10-15x Bamboo Bench Press @ 2x 55# +
10 Sets
Then:
10min 5x push ups every 15sec
Then
60min easy spin
Snack 1: Quick post workout snack:
Full fat cheery yogurt with whey protein
Sausage stick
Fish oil
Lunch:
Guacamole and chips/veggies
Bacon, egg, cheese, sandwiches on whole wheat English muffins
Snack 2:
Apple and peanut butter
Snack 3:
Whole fat yogurt and walnuts
Dinner:
Asparagus
Cucumbers
Pork chops and ribs (huge portion sizes)
Spinach salad
Recovery:
Roll out 30 mins (rumble roller) while the kiddos watched a movie
Natural calm before bed followed by 9 hours of sleep
