top of page

Physical Freedom 8/365 - 20220110

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.

Sled drag

5 mins walking backwards with a sled to pump the knees full of blood and warm the body through.

3 Rounds:

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"

Run 800m

50 pull-Ups

100 Push-Ups

150 Air Squats

Run 800m

Time 19:04

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.


bottom of page