Yesterday was Day 3 of 14 of tracking and reporting out my workouts, nutrition and recovery activity. From this post, I ask readers – athletes of Pat’s Gym, social media followers, or those of you who are just visiting this webpage – to take away an understanding that even if you have unique day, you can always find time to workout. In my case (and that of my significant other Roza), we had a fitness photo shoot. Because of the increased activity at the Gym, I have limited myself to 3 – 5 photo shoots a year.
To effectively do the photo shoot, we got a 3 hour bonus workout in during the shoot. Even though it was tiresome, we added in some breathing to flush out the legs.
Before I list my workout, my nutrition and recovery, I wanted to thank everyone for the positive comments on the website. The reaction has been overwhelming. Also, I appreciate the comments on how to improve the website. If you look at the website, it has changed in minor ways since Monday based on feedback. Please keep the comments coming.
Breakfast:
5 egg cheese and bacon omelet
Black coffee
Snack 1:
Banana with almond butter
Here is the interval workout we did yesterday. This is one of my favorite formats on a Concept2 SkiErg machine. I can’t get enough of this machine.
Workout:
10min easy cardio
Then
Me:
30sec ski >150
90sec rest 6 burpee pull up
15x rounds
Go up by 1 meter each round
Roza
30sec ski >115
90sec rest 6 burpee pull up
Go up by 1 meter each round
Then
“Cool down”
5min hollow log (if either person broke we did 20 TTH as a penalty)
Lunch:
Willy Street Co-Op Sandwich w/ three meats, mustard, all the vegies they have, on rye bread
Protein shake to wash it down (whole milk, whey protein, blueberries, cherries)
Green tea
Snack 2:
Apple and peanut butter
Snack 3:
Whole fat cherry yogurt with walnuts
Dinner:
We feasted on Hanum. I couldn’t get enough. You will have to ask Roza for the recipe. I could not stop eating these. I had enough Hanum for at least 3 people. As always, I ate early enough so that I had about 2 hours after eating and prior to going to bed so that the food would not turn into fat.
Recovery:
I always plan for at least 8 hours of sleep.
More to come tomorrow, on Day 4 of this 14 day journey.
