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.