Sunday, January 20, 2008

Week 3: 01/14/08 to 01/20/08

01/14/08:
quick morning stretches (woke up late again, bleh)

evening workout:
  • bosu ball balance (2-leg) 2'
  • bosu ball balance (1-leg), 30s and 45s round each leg
  • jump rope: 1', 7', 2', 1.5' (oops, just met my goal for 6.5+ minutes for the week)
  • rings:
    • support, hands turned out: 40s
    • L-sit: 30s, 29s
    • 1-leg front lever: 10s,9s,8s
    • muscle up progression
      • false grip, bent waist hang: 30s, 35s
      • false grip pull ups: 3 reps, 2 reps
    • archer push-ups: 8
    • jack knife push ups (knees): 10
    • jack knife archer combos (knees): 7


food:
breakfast: two whole wheat English muffins with peanut butter and honey
1 tangerine
handful of mixed nuts
lunch: brown rice with chickpea and spinach curry
1500 mg glucosamine, 1 multivitamin, 1 calcium chew
dinner: brown rice, dahl, cashews, and a side of kale and quinoa

01/15/08:
quick morning stretches

did a few rounds of tendon changing during break at work

evening training: ILC warmups, rocking, absorb-project exercise, front plane, and 5 minutes spinning with Gen

food:
breakfast: 2 English muffins with honey
handful of mixed nuts and dried fruit
apple
lunch: brown rice, dahl, cashews, chickpea and spinach curry
tangerine
multivitamin and calcium chew
1 cup yogurt with trail mix
dinner: quesadilla filled with refried black bean, onion, bell pepper, mushrooms, soy cheese and topped with guacamole and salsa.

01/16/08
morning stretches

workout:
  • jump rope: 2', 11', 4', 2', 1'
  • 1-leg front lever hold: 10s, 5s
  • front "lever-ups" (1-leg): 6 reps
  • wall hand stand: 60s
  • wall hand stand presses: 9.5, 8 reps
  • wall handstand attempts/practice: 4
  • chin-ups: 20
  • L-hang chin-ups: 8
  • pull-ups: 6

food:
breakfast: two whole wheat English muffins with PB and honey
a few walnuts and cashews
lunch: a little brown rice, dahl, cashews, and chickpea/spinach curry
multivitamin
tangerine
calcium chew
1 cup soy milk (pre-workout)
dinner: quesadillas with guacamole and salsa

01/17/08
quick morning stretches (woke up late again)

evening:
5:30 ILC class, covered absorb-project in some more detail and taught up to brush knee and push
7:00 taught another lesson, covered center of gravity (rocking), absorb-project, and open-close
workout:
  • jump rope: 2', 1', 8', 2'
  • pull-ups: 10
food:
  • breakfast: 2 whole wheat Eng. muffins with PB and honey
  • lunch: 3 slices of pizza
  • 2nd lunch: noodles with tofu, carrot, mushroom stir fry and broccoli
  • dinner
    • 2 cups hot mint cocoa in soymilk
    • 1 bowl of oatmeal with blueberries, strawberries, and walnuts
01/18/08
morning qigong

evening workout:
  • jump rope: 2', 3' (5x), 1' (3x)
  • planche progression
    • planche plank: 30s (2x)
    • frog: 37s
    • tucked planche: 14s, 11s
food:
  • breakfast: oatmeal with strawberries, blueberries, and some maple syrup
  • lunch: half container of noodles with tofu stir fry and broccoli
  • handful of mixed nuts
  • late afternoon snack: corn chips with guacamole and salsa
  • dinner: 3 baked veggie/tofu eggrolls, 7 Morningstar nuggets with ketchup
  • 1 mug soy milk peppermint hot cocoa

01/19/08:
morning stretches, sun salutations

workout:
  • bosu platform balance, 1 and 2 leg: 3'
  • jump rope warmup: 2', 3'
  • deadlifts: 45 lbs x 10 reps, 95 lbs x 8, 135 lbs x 8 (3 sets)
  • cable assisted (50 lbs) 1 leg squats: 2 sets 8 reps each leg
  • 1-leg dragon flag: 30s
  • full dragon flag: 5s
  • tucked planche practice: 3s
  • handstand attempts: 1'

food:
  • breakfast: 1.5 bowls oatmeal with blueberries, apple, walnuts, and some vanilla soymilk
  • lunch:
    • black bean, mushroom, and soy cheese quesadillas with guacamole and salsa
    • tortilla chips
    • 3 candy cane Jojo's and 6 oz of soy milk
  • snack: handful of mixed nuts
  • multi-vitamin
  • mug of soy milk mint hot cocoa
  • dinner:
    • mushroom and barley soup
    • half a large baked potato with chili and soy cheese
01/20/08:
morning stretches and sun salutations

food:
  • breakfast: leftover quesadilla with salsa, 1 small bowl oatmeal
  • lunch: bowl of barley mushroom soup, 2 whole wheat English muffins with PB and honey
  • multivitamin, calcium chew
  • 2 small handfuls of mixed nuts
  • 1 mug of soy milk mint hot cocoa
  • 1 cup yogurt with trail mix
  • dinner: brown jasmine rice with spinach tofu curry and peanuts
  • 1 square Green and Black's mint chocolate

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