Happy Monday Everyone! Hope you all had a nice weekend. Mine was jammed packed as per the usual with training clients and myself. Today I have posted 3 days’ worth of nutrition and training for your visual pleasure!
Friday, October 12 2012 food log
6:30am – 1/3 cup steel cut oats, 1 scoop 619 protein (whey/casein)
9:30am- 4 oz chicken, 1 cup steamed shredded greens, ½ tbsp. almond butter, 1 tsp sugar free jelly, 1 tj rice cake
11:30am- ¼ sweet potato
1:00pm- 6 egg whites, 1.5 yolks, 2 tj rice cakes, 1 cup shredded veggies, 2 packets ff mayo, 1 packet yellow mustard
4:30pm – 4 oz chicken, ¼ sweet potato
5:30pm – 1 scoop karbolyn (pre-workout)
8:00pm – ¼ sweet potato
9:00pm – wedge salad, club sandwich
12pm (lunch workout) – I was on my own today for my lunch time cardio session so I was able to pick up the pace to my level. Headed over to the parking garage, and instead of running the stairs I decided to squat jump up all 5 flights to the top, then for active recovery, jogged down the structure using the path the cars use to exit all the way to the bottom and then squat jumped all the way up again. This was a totally awesome workout and it’s too bad my polar heart rate monitor took a poop on me because I betcha I burned a lot more than my average 300 calories in 30 minutes for this one.
Squats! Started with a dynamic warm up of foam rolling, walking lunges, squat jumps, leg swings to get the blood flowing. Started with just the barbell (35 pounds) for 15 reps, then 85×12, 135×10, 185×6, 205×4, 220x4x4 (220 pounds for four sets of 4 reps) no belt no knee wraps. Squatting felt real good! The squat rack I was using was probably not the best for me since it limited how low I was able to go. Every time I came down into the hole I would hit the rack and it would knock me off-balance. Normally I don’t use this rack when I squat but it was the only one that was available at the time so that’s why I ended up there.
Then I had a 475 pound tire flip for 3 sets of 5 (next time I will get a video of this for you guys to see, but I was focused and in the moment and didn’t think to have someone record me at the time. It had been a long while since I did tire flips and was a little nervous if I would remember how to do them, but I ended up killin it!
And finally, I did 5 sets of 20 reps on the leg press machine. 1st set with one (45 pound) plate on each side, 2nd set with 2 plates on each side, 3rd set with 3 plates, 4th set with 4 plates, and…. You guessed it! 5th set with 5 plates on each side for 20 reps.
Just like Icecube once said “it was a good day” haha!!!
Saturday, October 13 2012 food log
7:30am – 1 scoop 619 protein powder, starbucks oatmeal w/out toppings
10:30am – 1 apple cinnamon quest bar
12:00pm – 1 carb free apple isopure
4:00pm – 2 trader joes rice cakes, 1 tbsp almond butter, 1 tbsp sugar-free jelly
8:30pm – Shakeology drink
10:30pm – 2 cups popcorn
1:00am – 2 slices pizza
One of my current projects besides prepping for this crazy contest next year is prepping a friend for her very first bikini contest! Now this ain’t no little local contest she has decided to enter. This is one of the biggest contests in San Diego for the whole year which includes amature AND Pro body building, physique, figure and bikini athletes. This is a big deal peeps! I am so proud of all of the hard work she has done on her own and what we have accomplished as a team the past 6 months. She is 2 weeks out as of today and is anxious for the big day.
YEAH BUDDY! I rule… heh heh heh. I’ll save the front view for right before the big day.
I was ZONKED OUT by the afternoon on Saturday! Up early training clients at the gym after a long week of training totally ran me down. I had only planned to take a 60 minute nap and then I slept through my alarm and only woke up because I started fiddling with my shoes to take them off, and then pondered to myself… ‘Why am I wearing shoes….?’ And then shot up and saw it was dark outside, looked at my phone and it was 10 after 8pm!!! daaaang it! what a waste of a day! Then ended up goin to the movies with my guy (hence the popcorn) and closing up the night with his left over pizza (lesson learned- don’t go into boyfriends refrigerator when on diet!).
Sunday, October 14 2012 food log
11am- 2 coach’s oats oatmeal cookies, 1 scoop 619 protein powder
1:30pm – 1 cup brown rice, 4 oz. chicken, 2 tbsp. almond butter, 1 cup shredded veggies
4:30pm – 1 whole wheat bagel, sugar free jelly
Intra workout- 1 scoop karbolyn, 1 scoop 619 protein powder
8:30pm – 1 bowl white bean/lentil and ham soup, 1 corn bread muffin
Sundays are normally my event training days and my chore day. So lots of laundry, grocery shopping, and food prep going on in my house on Sundays. I prep my food for the entire week (yes breakfast, lunch, dinner and snacks) on Sundays. So I have the crock pot going with my quartered sweet potatoes cookin on low 1st thing in the morning so they are done by the afternoon. Chicken is either in the oven or on the grill normally and I have my rice and oatmeal on the stove. I keep all of my food in large containers and then either the night before or the morning of, I can put things in zip lock baggies or in small containers to go in my cooler for the day. No cooking for me during the week. No time.
My sister and I decided action was in order and it was time to reprioritize our lives and get focused on what was important to us by making new vision boards. So funny how different we are. I got consumer report, business and money management type magazines and she got model car and shot-gun magazines, hahahah. She ended up delving into my pile for a few photo’s after all. I thought my board was going to be the better of the two being that I have always been the more creative one of us. I was wrong. She blew mine out of the water! I will get pictures of our boards to show you in Wednesdays blog post for you to see.
Dynamic warm up
Atlas Stone event
Warmed up with 6 reps with 110 pounds stone. Then 2 reps with the 150 stone. 1 rep with the 200 pound stone. And then I got 6 singles with the 230 stone. Before this training session, I was never able to lift the 230 stone, so this was a personal record for me and I have attached the videos below for you to see. I don’t know how it goes in your gym, but everywhere I have trained the rule goes that you can’t brag about what you did unless you got it on video, otherwise, it never happened as far as they are concerned. So people are always recording their lifts where I train. It’s a good way to analyze your form too and learn from your mistakes.
Which leads me to my TRAINER TIP for the day:
Record you workouts. No matter what they are. Sprints, jumps, lifts, batting, throwing, kicking, record them all. Watch yourself and see what changes you can make to your form to improve for the next time.
230 pounds 1st attempt
230 pounds 2nd attempt
Well that’s all I have for today. If anyone has questions about my training or wants me to take a look at your training/nutrition, you can contact me via email at firstname.lastname@example.org or via Facebook at www.facebook.com/jenniesrockurbody OR (i know, so many choices) www.beachbodycoach.com/hardcorehunny Have a good one!!! xoxoxo Jennie Cwikla