Training Log: Entry 2407

BUILDING THE MONOLITH Week 4, Workout 2

AM WORKOUT (0305 natural wake up) FASTED

Treadmill walk w/80lb vest

Distance: 2.5 miles

Time: 50:00

Speed: 3.0

Incline: 8 for the first half mile, then 8.5, then 9, then 9.5. Dropped to 4 for the next quarter mile, then went up to 6 for 1 minute, 8 for 1 minute, 10 for 1 minute, 12 for 1 minute and finished at 15 for 1 minute.

BREAKFAST

WOD (20lb DB thrusters, strict chins, burpees)

21

15

9

Time: 8:52

Notes: Being very diligent about getting in the vest walks. This was a tough one with how high I set the incline. 15 at the end was like scaling a mountain. Absolutely brutal. The WOD at the end was just something I came up with while I had 10 minutes left before I had to leave for work. 21 thrusters, then chins, then burpees, then 15s, then 9s. I was hurting on those burpees. Good way to tax the system.

Left hamstring is still bugging me pretty good. Those 5x5 squats tend to do it in. That’s the hamstring that got harvested for my new ACL, so that may in fact be a factor. Right shoulder is a bit loose in the socket these days too, and that’s the one that I had surgery on too. I seem to be running my spare parts hard here.

Doing my best to stay on top of nutrition through it all. Just having to remember ALL the stuff I’m supposed to eat. Seeing positive changes in the physique. Still adding size without much extra fluff. I can see some expansion, but nothing egregious. The approach to nutrition really seems to be paying off.

PM WORKOUT (1600)

3 mile run with the Mrs

Notes: First time running since my 10 miler. We took it leisurely, but was still nice to get in the activity.

Some food porn for a second.  I was pretty proud of these chicken fajitas I whipped up in like 10 minutes using a bag of frozen veggies and some canned chicken breasts 

And also wanted to share my nightly meal.  I have this after dinner about 30 minutes before bed every evening.

In the bowl on the left is 1/3 cup of grassfed 2% cottage cheese mixed with 1/6 of an avocado, 2 whole organic free range eggs and 1.75lbs of grassfed ground beef.  The plate has 3 celery stalks (I normally do 2, but I've been cutting breakfast short due to working early shift so I'm making up for it here) with Nuts n More spread, a slice of keto toast with natural almond butter and sugar free apricot preserve and a keto brownie made with olive oil.  The mug has almond/coconut milk in it.  Very high fat with some decent protein; good to prevent catabolism and help me stay satiated at night..for the most part.  I still wake up ravenous.