Morning Tea and Nightly Dinner

Morning Green Tea

  • One Jug of Water
  • 3 Green Tea Bags
  • 1 Tablespoon of Ginger
  • 1 Tablespoon of Turmeric
  • 1 Leaf of Rosemary

Nightly Egg Hash Dinner (Weekly Materials for 6 Dinners)

  • 2 Packs of Trader Joes Chicken Breast
  • 12 Eggs
  • 2 Red Peppers
  • 3 Pearl Tomatoes
  • 1 Bag of Kale, Cabbage, Brussel Sprouts Mix
  • 3 TBS Cup of Full Fat Yogurt
  • 1 Bag of Broccoli
  • 2 Sweet Potatoes
  • Rotational Veggies: Mushrooms, Asparagus, Brussel Sprouts, Green Peas
    • 350 Degrees for 35 Minutes
    • Lay Veggies out first
    • Pour in 12 beaten eggs
    • Chicken and Tomatoes on top

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January 3rd, 2017

Warm-Up

  • 5 Min Easy Row: 1:58 Pace and 1311m

Power/Speed

Bench Press: 8 Min EMOM

  • 3 Reps at 165 (Chose a weight that I can improve upon in the coming weeks and also focused on coming out fast out of the bottom)

Hypertrophy/Endurance

A1.) Bench Press 4×8-12 (165)

A2.) Cable Lat Pulldown 4×8-12 (160 on Machine)

B1.) Cable Chest Fly 4×12-15 (27.5)

B2.) Machine Low Row 4×12-15 (140)

Superset

  • Chin-Ups 3×8
  • Tri Extensions 3×12 (45 DB)

AM/Day

  • 12 Minute Stretch Routine
  • 10 Sets of 10 Eccentric Push-Ups (5 Seconds Down)
  • 12 Minute Abs

Lifts/Exercises to Implement Into Training

Lunge 1 1/2 Reps

  • I’ll start implementing this on lower body days to help with my unilateral work. Don’t have to go too heavy here but need to just make sure that I go slow on each rep.

Squat 1 1/4 Reps

Suitcase Deadlifts

  • Started doing these a couple weeks back and really like how they felt. Requires me to use a lot of my core and makes me focus on good form for each rep.

Landmine Press

  • I used to do these quite a bit back in college and haven’t done them much since. One of my main goals is to improve my shoulder strength so I will definitely implement this into my training to help improve that strength.

Clean & Jerk

  • I always have some type of clean in my training but tend to only go light when it comes to my clean & jerk. This goes back to my focus on improving my shoulder strength.

Shoulder Taps

January 2nd, 2017

Micro-Cycle 1

Week 1

Strength

Front Squat 5×5 (Chose a weight that I will be able to add on to in the coming weeks)

  • 195,195,205,205,205

Strict Press (Same goes with this ^)

  • 105,105,105,110,115

Conditioning

8 Min. EMOM

  • 3 Clean and Jerks from the Floor (155)

5 Rounds

  • 20 KBS (64 lbs.)

Ab Finisher

  • Plank Hold
    • 3×60 Seconds