no time for much of a warm up
A1 cluster pull ups: do 2, rest 10 seconds, do 2 more rest 10 seconds
(4) 4 sets of 2 @ 20
B1 cluster bench
(2) 4 sets of 2 @ 165
(2) 4 sets of 2 @ 185
C1 inverted row
(3) 8 @ 70
C2 band push ups
(3) 10 @ green band
D1 pulling motion
(3) 8 @ 50
D2 knees to ee's
(3) 10
what i ate:
7:00 am 2 eggs, egg whites and ham
smoothie
11:00 am
pb and j
1:30 pm
tuna sandwich carrots, itty bitty piece of cake for a co-workers bday
5:00
peanuts and balance bar with peanut butter on it
9:00 pm
indian (tomato based sauce with chicken, chick peas and green beans) rice
Monday, March 9, 2009
Sunday, March 8, 2009
weekend food
went out to NY this weekend and definitely was not on a good food schedule:
sat:
7:00
smoothie
1.5 bagels w/ cream cheese
12:00 pm
potato leek soup w/ bacon (not ideal, but most of this was out of my control)
2 turkey sandwiches
7:30 pm
fried calamari
chicken parm
brownie sundae (at this point I realize this weekend is a lost cause)
Sunday
9:00 am
turkey sausage
fritata
taters
12:00 pm
salad
turkey sandwich
afternoon
peanuts
7:00 pm
pizza
What a terrible food weekend. What is good is that I avoided being even worse knowing that I had to make this all public knowledge. There might have been as many as 2 mcflurry's added. It is pretty hard to be "good" when you are traveling or visiting friends. Hard in that it takes work. I didn't put that work in. I have some wedding/coaching weekends coming up and I will make sure to put more effort into setting myself up to eat right.
I did not include all the beer and wine I drank too, I will start remembering to add it this week. The only other things I drink are coffee and water, which I am proud of. I even gave up OJ when I started drinking smoothies.
sat:
7:00
smoothie
1.5 bagels w/ cream cheese
12:00 pm
potato leek soup w/ bacon (not ideal, but most of this was out of my control)
2 turkey sandwiches
7:30 pm
fried calamari
chicken parm
brownie sundae (at this point I realize this weekend is a lost cause)
Sunday
9:00 am
turkey sausage
fritata
taters
12:00 pm
salad
turkey sandwich
afternoon
peanuts
7:00 pm
pizza
What a terrible food weekend. What is good is that I avoided being even worse knowing that I had to make this all public knowledge. There might have been as many as 2 mcflurry's added. It is pretty hard to be "good" when you are traveling or visiting friends. Hard in that it takes work. I didn't put that work in. I have some wedding/coaching weekends coming up and I will make sure to put more effort into setting myself up to eat right.
I did not include all the beer and wine I drank too, I will start remembering to add it this week. The only other things I drink are coffee and water, which I am proud of. I even gave up OJ when I started drinking smoothies.
Friday, March 6, 2009
physical therapy: 03/06/09
Another month another physical therapist. This one specializes in weird electrodes that are supposedly the reason TO recovered so quickly from that ankle "break" to play in the Pats v Eagles super bowl. I'll get back with some more information next week.
Had the day off so my meals are weird
7:30 am
2 eggs, egg whites
smoothie
12:00 pm
fish stew (mahimahi, celery, onions, garlic, red peppers)
2:00 pm
dunkin donuts coffee cake muffin (this happens about once every 2 weeks)
5:00 pm
balance bar
7:00 pm
more fish stew
8:30 pm
nuts, nuts, nuts (mixed, not sure what kind)
12:00 am
kelly's roast beef sandwich (so good)
Had the day off so my meals are weird
7:30 am
2 eggs, egg whites
smoothie
12:00 pm
fish stew (mahimahi, celery, onions, garlic, red peppers)
2:00 pm
dunkin donuts coffee cake muffin (this happens about once every 2 weeks)
5:00 pm
balance bar
7:00 pm
more fish stew
8:30 pm
nuts, nuts, nuts (mixed, not sure what kind)
12:00 am
kelly's roast beef sandwich (so good)
Thursday, March 5, 2009
gym: 03/05/09
Back to "gym". I know, I also wish it was something different, but if I continue down my boxing path, expect to see such titles as "sparing", "street fight", "assassin mission" etc.
Jumped rope for a warm up.
A1 pull ups
(2) 6 @ 15
(1) 5 @ 20ish (stupid kilos)
A2 t pushups
(3) 10 @ 15
B1 1 armed db flat bench
(3) 8 @ 65
B2 1 armed row
(3) 8 @ 50
C1 face pull
(3) 8 @ 40
C2 dips
(3) 8
D1 roll outs
D2 grip
People are always asking me, "Ben, what do you eat?" Well maybe not always. And it's usually my mom making sure I am eating right, but guess whose blog it is? That's right so if you don't want to know what I am eating these days move along. This does mean I will have to post almost every day. Yuck.
today:
8:00 am
3 scrambled eggs, no salt
half a bagel w cream cheese
smoothie: carrots, blue berries, water, 2 scoops of myolean
11:00 am
low fat yogurt, pineapple, blueberries
2:00 pm
pineapple fried rice with shrimp (i had to buy lunch, which i hate to do)
5:00 pm
peanuts and a balance bar
6:30 pm
post workout, whey protein
7:30 pm
some sort of fish stew (i am still making it)
I just read a rule I like. The 90% rule. 90% of what you eat should be nutritional and eat what you want for the other 10%. I only had 4 meals today. Usually I eat lunch at 1 pm and another meal around 3:30 or 4. So I average 5 meals a day. That means every 2 days I can splurge on a fatty dinner or a good dessert assuming that I did real well for 9 meals, which is still tough to do. Just something to think about.
Jumped rope for a warm up.
A1 pull ups
(2) 6 @ 15
(1) 5 @ 20ish (stupid kilos)
A2 t pushups
(3) 10 @ 15
B1 1 armed db flat bench
(3) 8 @ 65
B2 1 armed row
(3) 8 @ 50
C1 face pull
(3) 8 @ 40
C2 dips
(3) 8
D1 roll outs
D2 grip
People are always asking me, "Ben, what do you eat?" Well maybe not always. And it's usually my mom making sure I am eating right, but guess whose blog it is? That's right so if you don't want to know what I am eating these days move along. This does mean I will have to post almost every day. Yuck.
today:
8:00 am
3 scrambled eggs, no salt
half a bagel w cream cheese
smoothie: carrots, blue berries, water, 2 scoops of myolean
11:00 am
low fat yogurt, pineapple, blueberries
2:00 pm
pineapple fried rice with shrimp (i had to buy lunch, which i hate to do)
5:00 pm
peanuts and a balance bar
6:30 pm
post workout, whey protein
7:30 pm
some sort of fish stew (i am still making it)
I just read a rule I like. The 90% rule. 90% of what you eat should be nutritional and eat what you want for the other 10%. I only had 4 meals today. Usually I eat lunch at 1 pm and another meal around 3:30 or 4. So I average 5 meals a day. That means every 2 days I can splurge on a fatty dinner or a good dessert assuming that I did real well for 9 meals, which is still tough to do. Just something to think about.
Wednesday, March 4, 2009
boxing: 03/04/09
That's right a new title! Everyone was expecting gym and I go and drop boxing on you. I am full of surprises. You know what else is full of surprises? Something in the steak and redwine sauce I made for myself last night which has seemingly been sitting right above the "point of no return" if you will since 3 am this morning when it was deliberating which way it was going to come out. It chose not to come out, which is always an interesting option and left my stomach feeling cramped all day. Perfect for boxing/farting class.
(3) 3 min jump rope, 1 min off
(3) 3 min shadow box, 1 min off
prance around the gym for a while
work on hand speed
I think i've posted before how we tend to finish this class, but let me refresh memories. You get a partner. You face away from your partner and kneel down in front. Partner puts his hands straight out-ish, you hit up at his hands till your arms fall off then you switch. All the while the real boxing kids and coaches come around punching you in the stomach to make it interesting. I guess they thought it was pay back time for us so they lined up and we were supposed to hit them in the stomach with gloves on. 1,2,3. Whack, whack, whack. I felt bad and went about 50%, maybe 75% at the most on the big kid. One of the kids was about 12 one of the coaches was about 95 lbs. Pretty entertaining in general, but then we have to do our thing and they are a little fired up from having the pain train laid on them for 3 minutes straight. I definitely took some whacks, but I withstood the need to block, I farted a lot, but I didn't block. I then had the kid who I probably hit the hardest, hit me in the stomach just for fun. In college some marines were at a party someone had. One marine would hold his fist out in front of him and brace himself and the other marine would take a crow hop and slam his face into the fist. This is probably as close as I've come to that. He hit me pretty hard. I have a mark, but I took it pretty well.
3 minutes heavy bag
3 minutes jump rope
John Cena was at the gym last night. I did not recognize him. Should I of?
(3) 3 min jump rope, 1 min off
(3) 3 min shadow box, 1 min off
prance around the gym for a while
work on hand speed
I think i've posted before how we tend to finish this class, but let me refresh memories. You get a partner. You face away from your partner and kneel down in front. Partner puts his hands straight out-ish, you hit up at his hands till your arms fall off then you switch. All the while the real boxing kids and coaches come around punching you in the stomach to make it interesting. I guess they thought it was pay back time for us so they lined up and we were supposed to hit them in the stomach with gloves on. 1,2,3. Whack, whack, whack. I felt bad and went about 50%, maybe 75% at the most on the big kid. One of the kids was about 12 one of the coaches was about 95 lbs. Pretty entertaining in general, but then we have to do our thing and they are a little fired up from having the pain train laid on them for 3 minutes straight. I definitely took some whacks, but I withstood the need to block, I farted a lot, but I didn't block. I then had the kid who I probably hit the hardest, hit me in the stomach just for fun. In college some marines were at a party someone had. One marine would hold his fist out in front of him and brace himself and the other marine would take a crow hop and slam his face into the fist. This is probably as close as I've come to that. He hit me pretty hard. I have a mark, but I took it pretty well.
3 minutes heavy bag
3 minutes jump rope
John Cena was at the gym last night. I did not recognize him. Should I of?
Tuesday, March 3, 2009
gym: 03/03/09
jump rope
(3) 2 minutes on 30 secs off
hit the bag
(3) 2 minute on 30 secs off
circuit 3 x 2 min on 1 min off of the following
10 x 35 lb med ball toss
20 mtn climbers
10 med ball pushups alt hand, 5 both on ball
10 crunches
brutal
(3) 2 minutes on 30 secs off
hit the bag
(3) 2 minute on 30 secs off
circuit 3 x 2 min on 1 min off of the following
10 x 35 lb med ball toss
20 mtn climbers
10 med ball pushups alt hand, 5 both on ball
10 crunches
brutal
back on the wagon
Took some time off from blogging as I decided the best approach to take towards my hamstring.
Sunday:
A1 blast strap pushups w/ full vest
(3) 6
A2 kb raises
(3) 8 @ 24 kilos
B1 rows
(3) 8 @ 135
B2 bar swings (ill get the real name in a sec)
(3) 8 @ 75
C1 dips
(3) 8
C2 grip pull ups
(3)
Sunday:
A1 blast strap pushups w/ full vest
(3) 6
A2 kb raises
(3) 8 @ 24 kilos
B1 rows
(3) 8 @ 135
B2 bar swings (ill get the real name in a sec)
(3) 8 @ 75
C1 dips
(3) 8
C2 grip pull ups
(3)
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