Friday July 29 2011

Not such a good night sleep again...about 5 hours...Start of the day with a cup of coffee pre-workout.

Training:
Row for 15 minutes at easy pace...I rowed at a 25-27 strokes per minute....then

Fast Farmers walk with the heaviest dumbells in the gym across the gym.
10 Pullups
10 Pushups
sprint 100 meters
Rest 5 min x 5 rounds

Results:
I could only find one Rob in the gym so I had to go with the 80#  dumbells

Round #1...I didn't plan it out very well and had stuff spread out all over the gym 1:17
Round #2...1:01
Round #3...1:04
Round #4...1:05
Round #5...1:05
I felt good the 80# dumbells got heavy...The 5 minute rest period was enough to recover and go again hard...I really liked this one

Nutrition:

Post WOD # 1: Starwberries and eggs with apple sausage   Fat 27.4g...Carb 15.5g....Protein 32.2g
Post WOD #2: Protein Bar and Nuts   Fat 20.4g...Carb   32.6g   Protein....35.2g
Post WOD #3: Protein Shake   Fat..2g   Carb..14.6g   Protein...48g
Post WOD #4: Club Wrap...Fat 22g   Carb...55.9g    Protein....29.6g

Total   Fat...71.8g    Carb....110g    Protein...145g


My plan was to come home from work early have a nice meal and then go play hockey...well of course work had othe rplans I got called back in and had a bottle of water and then off to play hockey...two games one at 830pm and then one at 1230am long night but hockey was fun...