If yesterday was rest, today was the opposite! I thought today I'd break down what I ate, and when, to see if that added some value. Here's hoping!
The first food of the day was at 12:45. It was salmon, steak and fried cabbage and onion, reheated in the microwave at work. A good dash of rock salt and a little mayo to finish it off.
The first workout, today was split into two parts, started at 4pm and was lower body focused.
5 mins walking backwards with a sled to pump the knees full of blood and warm the body through.
10 Banded Tibialis Raises
10 Slant Board Calf Raises per leg with 20kg
Front Squat Against Bands
Build to a 1RM in under 17 minutes. All weights shown had an additional 45kg of band resistance at the top of the lift. 125, 135, 145, 155, 160. I failed attempts at 165, and then 162.5kg.
ATG Split Squats
5x5 Per Leg. Front foot on a slant board, bar in back-rack, these were performed at 50kg.
The second part of the workout started at roughly 7:30pm, after work.
For Time: "Half Murph"
150 Air Squats
This wasn't as fast as I had hoped, but I'm still very happy with my efforts. I felt great afterwards.
Evening meal was at 9pm. It was a simple 5 egg omelette made with a little whole milk, some dried chillis, mature cheddar, a couple of chopped tomatoes, a white onion and some mushrooms. I followed that up with natural yoghurt, blueberries, blackberries and a spoon of honey.