Analisa Naldi
01-22-2008, 04:45 AM
Below are a couple of entries straight out of my workout journal in which I tracked my workouts and food during Perf/BF loss based experiment.
DAY ONE
8am -
"Helen"
400m Run
24kg KB Swings x21
** (used to use a 20kg...and it was heavy. I rocked official wt this morning!)
Pull-ups x12
3 Rounds for time - 11:41 (slow time but was okay with it becuase I was able to do official weight in full for first time)
"Annie" (I think...after 10 minutes of rest I was ready to go again)
Double Unders
Sit-Ups
50-40-30-20-10
12' and some change...didn't time exactly.
Not a bad start to a Monday.
2p lift
Snatch up to 42.5kg x4
C&J up to 57.5 kg x4
FSq up to 72.5kg x6 (singles across the board)
DAY TWO
9am Intervals -
.5mi warm-up 7.5-8.0
.25 mi 9.0
.25 mi 10.0
5 x 30" 11.0 (30" rest)
5 x 250m row (45" rest)
Not too bad...I am tired and a bit crampy. Just pumping water into my body to feel better. We'll see how the rest of the day pans out....
12p lift
PS up to 42.5 (80%) 5 x 1 (can go higher)
PC&J up to 52.5kg (80%) 5 x 1 (55kg next week)
FSq up to 6 x 3 (65kg)....yeah boy! Feelin' better and two days in a row FSq...
Time for pull-ups (strict) and dips with Serena...then on with the day.
Sets of strct pull-ups today (max was 3) completed 50 dips (4) and 20 strict pull-ups (which suck). Felt good about today....today.
DAY THREE
Feein' pretty damn good today! Feel strong, lighter, good. It's so nice to feel good!
Umm...did something random this morning (to get in a quick double....as I have a TON of work to do today)...
10am -
Row 250m
DB Sprawl Cleans (20#) x10
DB Jerks (20#) x10
5 Rounds for time
17:and some change...didn't officially time....
50 Pull-ups (x30 w/20# vest on)
**That's all until 2p lift.
**Looking ahdead at my food day, my fat is high because of the meatballs I made that are in the crock pot. Have to use beef once in a while....even though it's extra lean. That's why we are workin' a little extra hard today! :)
Extra hard - extra lean!
2p Lift was kinda hard - movements that I'm not good at and the one I like the best was at the end when I was tired!
MS and OHSq (to max) - 45kg was pretty good, tried hard not to jump, OHSq was easy...finished up with 5 x 1 at 45kg
SB - I suck at these. Worked up to 52.5kg for 4 x 1 (shoulders were tired!)
JFRack - LOVE THESE! Supposed to go heavy....missed to at 65kg (WHAT?) so finished at 60kg.
GHG Sit-Ups x100
SL Sit-Ups x100
Done....hungry today.
For more details and/or further explanations, check out our FIT FOOD February Newsletter or email me at analisa@focusedtrainers.com.
DAY ONE
8am -
"Helen"
400m Run
24kg KB Swings x21
** (used to use a 20kg...and it was heavy. I rocked official wt this morning!)
Pull-ups x12
3 Rounds for time - 11:41 (slow time but was okay with it becuase I was able to do official weight in full for first time)
"Annie" (I think...after 10 minutes of rest I was ready to go again)
Double Unders
Sit-Ups
50-40-30-20-10
12' and some change...didn't time exactly.
Not a bad start to a Monday.
2p lift
Snatch up to 42.5kg x4
C&J up to 57.5 kg x4
FSq up to 72.5kg x6 (singles across the board)
DAY TWO
9am Intervals -
.5mi warm-up 7.5-8.0
.25 mi 9.0
.25 mi 10.0
5 x 30" 11.0 (30" rest)
5 x 250m row (45" rest)
Not too bad...I am tired and a bit crampy. Just pumping water into my body to feel better. We'll see how the rest of the day pans out....
12p lift
PS up to 42.5 (80%) 5 x 1 (can go higher)
PC&J up to 52.5kg (80%) 5 x 1 (55kg next week)
FSq up to 6 x 3 (65kg)....yeah boy! Feelin' better and two days in a row FSq...
Time for pull-ups (strict) and dips with Serena...then on with the day.
Sets of strct pull-ups today (max was 3) completed 50 dips (4) and 20 strict pull-ups (which suck). Felt good about today....today.
DAY THREE
Feein' pretty damn good today! Feel strong, lighter, good. It's so nice to feel good!
Umm...did something random this morning (to get in a quick double....as I have a TON of work to do today)...
10am -
Row 250m
DB Sprawl Cleans (20#) x10
DB Jerks (20#) x10
5 Rounds for time
17:and some change...didn't officially time....
50 Pull-ups (x30 w/20# vest on)
**That's all until 2p lift.
**Looking ahdead at my food day, my fat is high because of the meatballs I made that are in the crock pot. Have to use beef once in a while....even though it's extra lean. That's why we are workin' a little extra hard today! :)
Extra hard - extra lean!
2p Lift was kinda hard - movements that I'm not good at and the one I like the best was at the end when I was tired!
MS and OHSq (to max) - 45kg was pretty good, tried hard not to jump, OHSq was easy...finished up with 5 x 1 at 45kg
SB - I suck at these. Worked up to 52.5kg for 4 x 1 (shoulders were tired!)
JFRack - LOVE THESE! Supposed to go heavy....missed to at 65kg (WHAT?) so finished at 60kg.
GHG Sit-Ups x100
SL Sit-Ups x100
Done....hungry today.
For more details and/or further explanations, check out our FIT FOOD February Newsletter or email me at analisa@focusedtrainers.com.