Saturday 5/17/2008-8 Weeks to INBF Capital City Naturals
Training: Russian Kettle Bell Training this morning!! We had an awesome workout. As always my goal is to strive for improvement. This morning my big improvement was on what we call "The Grad Challenge" This is the exact workout we have to complete for out RKC I certification. 20 seconds walking See Saw Presses with 44lb Kettlebells followed by 10 seconds of rest. Then 20 seconds of 2 hand swings with a single 44lb Kettlebell followed by 10 seconds of rest. Repeat the sequence for 100yards. Last week it took me nearly 4 minutes of pain and agony to complete the course. This week I managed it in 3 minutes and 15 seconds of pain and agony. We preceeded the Grad Challenge with the following in a 1 minute on and 1 minute off fashion.
2 hand swings - 72lb
1 hand swing - 44lb
Alternating Cleans - 44lb
Turkish Get ups - 52lb
Clean and Presses (30seconds each hand) - 52lb
Hi Pull to a Squat - 52lb
Figure 8 - 72lb
Snatch Ladder - 5 reps with each hand 26lb/26.5lb/36lb/44lb/52lb/72lb
Sling Shot - 72lb
Walking Drags in pushup position - 72lb
Trot with Kettlebells locked out over head - 52lb
Figure 8 - 72lb
Windmill to overhead lockout squat-52lb
Dead Snatch - 72lb
Grad Challenge - 44lb
Nutrition: All pre and post workout meals and supplements on time.
5:30am - 1 Xocai Chocolate Power Square, 6 BCAA 4500, 2 Dymetadrine Extreme
6:00am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 5g GL3, 2 BetaX
7:00am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g GL3
7:40am - 7 egg whites, 2.1oz red potato
8:10am - NytroPro 40, 2 Caps Myo-D, 1 Cap CLA
9:45am - 1/2 cup pumpkin, 2 scoop VP2
11:30am - 1 cup Trader Joes Nonfat Cottage Cheese
1:00pm - 1/2 cup Trader Joes Nonfat Greek Yogurt, 1 scoop VP2, black coffee
3:00pm - 2 large Carrots, Large bowl of Calif. Blend Veggies, 2.5 ouces Chicken, 6 BCAA, 2 Beta X, 1 CLA
5:00pm - 1/2 Nytro Pro, Black Coffee
7:15pm-Oatmeal Pancake(4 egg whites, 1/4 cup oatmeal, 1 TBLSP Dark Cocoa)
9:30pm- 2 large Carrots, Large bowl of Calif. Blend Veggies, 2.5 ouces Chicken, 2 MyoD, 1 CLA. No GABA as it makes me sleep to good and I am on call all night.
Daily Total with Supps: 291g Pro, 148.5g Carb, 14g fat, 1701 Calories
Cardio: I had a little time between calls so I went up to the local highschool and ran a mile on thier track. I don’t think the track is 400meters because I ran 4 laps in 5:15. No way, the fastest I have ever ran a mile is on a treadmill in 6:02. I am not a runner so I find it hard to believe!!
