I haven't been logging this online lately, but have been in my moleskine, so this is gonna be a long one.

4/23
7am
1 whole wheat eng. muffin
2 eggs + egg white scramble
coffee

10am
1c cottage cheese

12:30am
glutamine/BCAA soution

1pm workout
warm up:
100 dislocates
buddy carries, 1 round 200m

skills: press, push press, push jerk

WOD
push jerk
115x3, 125x3, 145x3

(should aim for topping at 155 next time)

rest

double Tabata
burpees: 59
jump pullups: 136

2:30pm
protein/dextrose/glutamine solution

3:30pm
roast beef over spinach salad

6pm
piece of baguette
beef/cabbage/carrot stew

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4/22
7am
2 eggs + egg whites + radicchio scramble
coffee

10am
1 c cottage cheese

1pm workout
crack alley run

stretch

5 rounds:
-10 pike hand stand push up(HSPU)
-5 kipping pull ups
-15 squats

WOD
3 sets of 21 - 15 - 9 (reps)
- hang squat clean: 65# (should have done 95#)
- box jumps

2:30pm
pork loin
spinach/radicchio salad

6pm
roast beef sandwich
multigrain baguette
spinach salad

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4/21
7am
scramble w/spinach
eng. muffing
coffee

12pm
leftover tortellini cream sauce

7pm
grilled roast beef salad with black beans
bottle of red wine

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4/20
7am
fruit smoothie

12pm
3 beef flautas
2 fish tacos

5pm
bratwurst sandwich
spinach salad
1 bottle of white wine

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4/19
7am
3 pork sausages
coffee

12pm into the afternoon (entertaining clients)
6 beers
1 bottle white wine

7pm
barbecue pork sandwich

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4/18
7am
2 eggs overeasy
rye toast

9am
2 hours cleaning house

12pm
roast beef sandwich on sourdough
pickle

6pm
tortellini with cream sauce
garlic bread

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4/17
7am
2 eggs + egg whites
spinach
cofffee

10am
greek yogurt

12pm
chicken + spinach salad

1pm workout
warmup
jump rope double unders

1000m row

handstand pushups

WOD
4 rounds
- 500m row
- 21 pushups
- 21 kettleball swings (16kg. could have gone heavier)

time: 15:44

3pm
1 c yogurt

6pm
forgot what was for dinner
2 bottles of sauvignon blanc through the rest of the evening

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4/16
7am
2 eggs + egg whites
eng muffin
coffee

11am
1c plain yogurt
flax seed oil squirt

1pm
chicken spinach salad

4pm
8 almonds

7pm dinner with boss and work people
3 oysters
1 pork chop
1/c dirty rice
3 spoons of pot de creme
3 glasses of wine

9pm
4 beers

4/15
7 hours of sleep

7am
1 whole wheat english muffin
egg white + spinach scramble

11am
5oz chicken breast
1 c summer squash and mushrooms

12:30pm
BCAA
glutamine

1pm workout
no time for warm up

run 1 mile
200 jump pull ups
200 pushups
300 air squats
run 1 mile

time: 49:51

wondering if my bronchitis is coming back.

2pm
protein
glutamine

3pm
spinach salad
5oz chicken breast
olive oil

5pm
10% greek yogurt (I saw the zero and thought it was a 0% at the store...ooops)

6pm
2 corn tortillas
shredded cabbage
cubed avocado
pork carnitas
(pork shoulder slow cooked in OJ, and spices, chipotle peppers, and jar of lard. then drained on a plate and put through a convection oven to crisp up.)
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4/14
8 hours of sleep
7am
bowl of chili
coffee

12pm
leftover snapper/corn chowder

3pm
1/2 serving of leftover tortellini in tomato sauce

6pm
5oz hanger steak
2 c sauted summer squash and mushrooms

worked rest of evening until 10pm

4/13
8 hours of sleep with a 3am break to take the dog out.

7am
1 whole wheat english muffin
3 omega-3 egg scramble
coffee

10am
chicken breast
steamed spinach
olive oil

12:30pm
glutamine/BCAA solution

1pm
warm up
jump rope 5 minutes

5 rounds of
-10 arch rocks
-10 hollow rocks

100 dislocates

burgener warm up with pvc pipe

WOD
hang power snatches
5 reps @95# / 5 sets

for time 5 rounds of:
-21 bench press
-400m run

115# time: 20:27
was only able to do 4 rounds before running out of time.
at the 4th run, my left side of my core started to tighten up.

2pm
protein + water
glutamine

3pm
10 almonds

6:30pm
ground beef (1/3lb)
whole wheat bun
steak sauce/horseradish
slice of swiss cheese
lettuce salad with olives and white
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beans4/12 easter sunday (my cheat day)
8 hours sleep

8am
bowl of kashi cereal with 1.5c milk

9am
1 hour pruning my 40 foot avocado tree.
Required lots of balance and coordination so I don't fall off a 30' ladder while holding on to a 20' pole tree pruner

1pm
2 beef hot dogs on 2 whole wheat bun (I was starving)
topped with kimchi (a korean saurkraut)

7pm
tortellini in tomato sauce

8 hours of sleep
woke up with my whole core so sore I could barely cough.

7am
2 eggs
2 corn tortilla
2 slices of bacon

8am
1 hour hike with the hounds in McLaren Park to scout out the next Vizsla Meetup.

9-12pm
cleaning the house. vacuuming dog fur and wiping down the floors.

1pm
swapped the sod out for the week. (i live amongst dogs in a dog business. http://www.o-paws.com)

12pm
bowl of chili w/crappy new york strip steaks at safeway. hey it was on sale, but after trying them as steak they were happily banished as chili. the pressure cooker/slow cooker by fagor is my bestest friend right now.

5pm
brined pork tenderloin. (if you're gonna cut out the fat, replace it with flavor)
polenta cooked with milk.

i can breathe better this evening. the hike plus vacuuming and wiping down floors helped get all the lactic acid out. this morning coughing hurt so bad.

plus watching sound of music on TV in widescreen HD made it so much better...

6 hours of sleep/4am had to take Igby out, he's got the runs. 4:30am call from work on the dingleberry then another 5:30am. both were ignored/1 hour sleep after that

7am
1/2 c dry oatmeal
1 c milk
sprinkle of evaporated palm nectar

10am
wehani brown rice
2 small chicken thighs

12pm
evaluated whether I can workout today. core muscles are super sore. Leaning my upper body or twisting to reach anything is painful. Decided best to rest some more. 2 days of intense workout in a row was definitely tough. One of these days I'll be able to do 3 in a row...

1pm
chicken soup
spicy pork loin sandwich

6pm
bowl of chile
1/2 slice of rye bread
glass of red wine

Note: I think I needed more carbs yesterday after the workout because I was intensely craving carbs the entire 1st part of the day.

8 hours of sleep + 1 hour in bed watching my dog slither through the pillows

6:30am
coffee
trevisio radicchio, 2 egg white + 2 omega3 eggs scramble
1 corn tortilla

10am
baby spinach salad with white beans and chicken breast

12pm workout
warm up
1000m row (500m warm up/500m sprint)
3 rounds of:
- 5 pullups
-10 pushups
-15 airsquats

-ring skills with purple bands. should try next level up

WOD
4 rounds of:
-15 front squats @ 65#
-200m run
-15 overhead quats @ 65#
-200m run
-50 sit ups

time 35:40
serratus cramped 3 of 50 situps on the last round.
for the front squat I probably could have handled 95#, and left overhead at 65#

1:30pm
cup of melon

2:30pm
wehani brown rice & chicken breast (really digging the flavor of the rice. when cooked, it looks dark burgundy)

applied a heat pad on cramp area & 600mb ibuprofen

4:30pm
8 almonds

6:15pm
snapper/corn chowder
1 slice rye bread

cramp still in pain, will retire early for the evening. determined to workout tomorrow.

9 hours of sleep

7am
left over egg white scramble (skirt steak/broccoli flowers and stems/baby spinach)
coffee

10:30am
left over farro/artichoke heart/spring onion/pork loin stew

1pm Workout
warm up
run 800m
30 walking lunges
run 200m
30 jump squats
run 200m
30 air squats
run 200m

WOD
7 rounds of
7 DB thrust right - 30#
7 DB thrust left - 30#
15 ab mat sit ups
5 knee ups

time: 16:06

2:30pm
baby spinach salad with white beans & roasted pork loin
basic vinaigrette (olive oil/splash of white wine vinegar)
activia to wash it down

6:30pm
2 small garlicky chicken thighs
wehani brown rice
baby spinach salad