Sunday 10/18/10.
Nutrition:
2 eggs + 1 egg white.
1/2 extra big choc muscle milk light
Chipotle burrito bowl...double chicken, pico de gallo, guac, lettuce... And a little bit of spicy corn salsa.
1/2 extra big choc muscle milk light
Steak lettuce wraps... Prob 4 oz steak, 1/3 c peppers and onions, lettuce wraps, guac
A shit ton of vodka sodas... 8-10? And another car bomb. Man, those are delicious.
Prob about 1/3 c cheese tortellini in cream sauce with peas and proscioutto. And 1/3 carafe of bellinis.
---
Maybe not my best wkend as far as food goes... Next week I'll have to make up for that. Whatever though- we're starting to shoot on Tuesday so I needed to get all my misbehaving out before then. Plus one of my oldest friends came into town and we had a lot of fun. And apparently both are secretly fatties who miss pasta :)
I worked out hard though- another 9-3 day of lifting with Charles Staley. I snatched up to 70 or 80 some #s, I cant believe I didn't write that down, but it wasn't a PR... Just much prettier than prev PRs. I C&J up to 103#, but was really struggling with the pull. I wasn't getting that weightless moment - that shrug that happens when you rally nail the pull. So, instead of continuing up in weight I dropped down to work just on that. I need to spend some time this week on these lifts... I hope i can find a gym in LA with barbells I can play with as i want to.
Monday, October 18, 2010
Saturday, October 16, 2010
Charles Staley seminar on Oly Lifting - day 1 of 2
Saturday 10/16/10.
Nutrition:
Pure protein bar.
1/2 extra big chocolate muscle milk (during oly lifting training).
Lunch at Flat Top Grill - 3 oz chicken, stirfried with broccoli, spinach, peppers, a few pineapple chunks, mushrooms, and green onions plus Indian coconut curry sauce, garlic and sriacha sauce.
1/2 extra big chocolate muscle milk (at end of oly lifting training).
Barbacoa burrito bowl from Whole Foods- 4 oz barbacoa steak, 1 1/2 T guacamole, pico de gallo, and lettuce.
And... Later on I will be having copious amounts of alcohol.
Later on's update is... I think I drank 4 vodka sodas, plus a car bomb (amazing...happy bday Erin), a shot of tequila...
And I was starving coming home. And wanted fucking taco bell. Like really wanted it. I settled for 1 oz of no salt turkey deli meat. Ugh.
--
Workout:
9am- 3pm Olympic Lifitng training seminar with Charles Staley.
Great day!! Worked first on cleans, then snatches, then jerks. Broke for lunch and then returned to snatches, and then put together the clean and the jerk. Worked up to 73# snatch, 30% off my prev ugly as shit 1RM, which didn't make me especially happy but it was okay. I then worked up to a 103# clean and jerk, which was only 10% off my prev 1RM, which felt great. I wanted to push for 108, but I was tired. I recognized that I had reached my end for the day so didn't try it. But tomorrow!! Tomorrow I'm getting it. Actually tomorrow I'm hitting 125#. :) Charles suggested writing it down ahead of time... Not waiting until you hit the PR but announcing it first. Making it happen. So, I'm making it happen. Tomorrow.
Nutrition:
Pure protein bar.
1/2 extra big chocolate muscle milk (during oly lifting training).
Lunch at Flat Top Grill - 3 oz chicken, stirfried with broccoli, spinach, peppers, a few pineapple chunks, mushrooms, and green onions plus Indian coconut curry sauce, garlic and sriacha sauce.
1/2 extra big chocolate muscle milk (at end of oly lifting training).
Barbacoa burrito bowl from Whole Foods- 4 oz barbacoa steak, 1 1/2 T guacamole, pico de gallo, and lettuce.
And... Later on I will be having copious amounts of alcohol.
Later on's update is... I think I drank 4 vodka sodas, plus a car bomb (amazing...happy bday Erin), a shot of tequila...
And I was starving coming home. And wanted fucking taco bell. Like really wanted it. I settled for 1 oz of no salt turkey deli meat. Ugh.
--
Workout:
9am- 3pm Olympic Lifitng training seminar with Charles Staley.
Great day!! Worked first on cleans, then snatches, then jerks. Broke for lunch and then returned to snatches, and then put together the clean and the jerk. Worked up to 73# snatch, 30% off my prev ugly as shit 1RM, which didn't make me especially happy but it was okay. I then worked up to a 103# clean and jerk, which was only 10% off my prev 1RM, which felt great. I wanted to push for 108, but I was tired. I recognized that I had reached my end for the day so didn't try it. But tomorrow!! Tomorrow I'm getting it. Actually tomorrow I'm hitting 125#. :) Charles suggested writing it down ahead of time... Not waiting until you hit the PR but announcing it first. Making it happen. So, I'm making it happen. Tomorrow.
Holy shit I'm about to get on a plane to Chicago!!
Friday 10/15/10 Nutrition:
2 eggs + cheese + top half of a mini croissant + 1/2 t Tabasco. 16 oz coffee + sugary non-dairy creamer.
"Pure protein" bar.
Sashimi and some random Japanese veggies, a bit of fresh mango and avocado. 2-3 glasses vodka+ club soda.
Post-bikram 1/2 extra big chocolate muscle milk
Prob 2 1/2 oz. of chicken, 1 italian mini meatball, 1/3 c cavatelli pasta with ricotta and tomato sauce. Plus 1/2 caraffe delicious delicious bellini :) and then one more kettle on the rocks.
--
Workout: bikram yoga. I wanted to go to CFC but my traps are still pretty sore so I wanna give them some additional rest since I'll be kiting all day tomorrow and Sunday.
--
I'm so excited to head back to Chi-town for a weekend of olympic lifting training and fun fun CFC times. I don't even know what to do with myself I'm so excited. I miss my box, and this will be a fantastic reunion. Plus, I spent the last few days hitting up Northern VA boxes, training at GMG, and having a fucking phenomenally relaxing and rejuvenating time. AND we just locked our lead actor for the shoot, which means we'll finally start shooting this upcoming Tuesday.
I. Love. My. Life.
2 eggs + cheese + top half of a mini croissant + 1/2 t Tabasco. 16 oz coffee + sugary non-dairy creamer.
"Pure protein" bar.
Sashimi and some random Japanese veggies, a bit of fresh mango and avocado. 2-3 glasses vodka+ club soda.
Post-bikram 1/2 extra big chocolate muscle milk
Prob 2 1/2 oz. of chicken, 1 italian mini meatball, 1/3 c cavatelli pasta with ricotta and tomato sauce. Plus 1/2 caraffe delicious delicious bellini :) and then one more kettle on the rocks.
--
Workout: bikram yoga. I wanted to go to CFC but my traps are still pretty sore so I wanna give them some additional rest since I'll be kiting all day tomorrow and Sunday.
--
I'm so excited to head back to Chi-town for a weekend of olympic lifting training and fun fun CFC times. I don't even know what to do with myself I'm so excited. I miss my box, and this will be a fantastic reunion. Plus, I spent the last few days hitting up Northern VA boxes, training at GMG, and having a fucking phenomenally relaxing and rejuvenating time. AND we just locked our lead actor for the shoot, which means we'll finally start shooting this upcoming Tuesday.
I. Love. My. Life.
Thursday, October 14, 2010
Day 5- 10/14/10
Nutrition.
2 eggs + 1 egg white.
1 grande americano + heavy cream.
~2 oz. Deer steak.
2 oz. Buddig honey roasted turkey deli meat. 1 T crunchy peanut butter.
Pre-wod: 4 oz low sodium chicken deli meat
Post-wod: muscle milk lite
8 oz shrimp + 3/4 T ketchup
--
WOD at CF Woodbridge.
21-15-9 reps of:
Power snatches 95/65#
pull ups
Capped off with 3 burpees to finish the wood out!
10:02
I went light again today which frustrated me but I just knew that I was already tight from the stupid car accident and then OH squatting and jerking yesterday made my traps and neck muscles really tight and sore this morning, so I lifted 53#. Which made me feel like a slacker... but it was the right call.
2 eggs + 1 egg white.
1 grande americano + heavy cream.
~2 oz. Deer steak.
2 oz. Buddig honey roasted turkey deli meat. 1 T crunchy peanut butter.
Pre-wod: 4 oz low sodium chicken deli meat
Post-wod: muscle milk lite
8 oz shrimp + 3/4 T ketchup
--
WOD at CF Woodbridge.
21-15-9 reps of:
Power snatches 95/65#
pull ups
Capped off with 3 burpees to finish the wood out!
10:02
I went light again today which frustrated me but I just knew that I was already tight from the stupid car accident and then OH squatting and jerking yesterday made my traps and neck muscles really tight and sore this morning, so I lifted 53#. Which made me feel like a slacker... but it was the right call.
Days 2-4... Coulda been worse...
Monday 10/11/10.
2 eggs + 1 egg white, 1 cup coffee plus non-dairy sugary creamer.
2 turkey burgers.
~8 oz. Shrimp + 1/4 red pepper + handful of lettuce + green goddess dressing salad
~2 1/2 glasses effen black cherry vodka. Handful of peanut butter m&ms. Too much effen to get a clear picture as to how many sunchips I had. Damn sunchips.
---
Tuesday 10/12/10. Flight from LA to VA.
2 eggs + 1 egg white, plus 1 1/2 cup coffee plus non-dairy but sugary creamer.
Turkey + mozeralla + tomato + pesto mayo sandwich (sans the bread... and mostly sans the pesto mayo since that was mostly just on the bread). And a little bit of pasta salad. Oops.
1/2 - 3/4 cup "Meat mush" with 1 T ketchup (this is Elijah's go-to protein packed creation... Grd turkey, grd beef?, onions, wheat germ, probably some eggs). Sounds kinda weird but tastes like meatloaf. Surprisingly tasty.
---definitely not enough food for a normal whole day, but I was on a place for much of it so didn't need that much energy.---
--
Wednesday 10/13/10.
3 egg whites + 1 T cheddar cheese. First scrambled eggs in months. Delicious!
Post-wod muscle milk lite
Diet a&w root beer. 1/4 lb. low sodium chicken deli meat
Pre-cardio circuits 1/4 lb. low sodium chicken deli meat
Post-wod muscle milk lite
2 1/4 lb. Turkey burgers with cheese and 2 T salsa.
WOD at CF Lorton.
Strength work: 5x5 overhead squats.
My Chiro cleared me to workout but just told me to be careful. This past wkend he said absolutely no overhead work, but Monday he did clear me officially. On my first warmup set of 5 with the 33# bar I could feel my shoudlers tense and tighten right around the base of my neck, which I thought was not a good thing, but it wasn't a sharp pain or anything, more like a warning sign. So, I decided that I could still do OH squats today, but I went pretty light (only went up to 63#) and stuck to sets of 3 instead so as not to aggravate it. Until my last set, which I pushed to 5 reps unnecessarily. Which was probably stupid.
Metcon- 3 rds of:
1 min power cleans @ 135/95#
1 min rest
1 min burpee pull ups
1 min rest
1 min jerks @ 135/95#
1 min rest.
Rd 1: 11/9/6
Rd 2: 9/12/4
Rd 3: 10/10/4. Total 75.
2nd workout of the day...
Cardio circuits at Gold Medal Grappling.
2 rds:
1 min of stairs, hammer slam, giant tire box jumps (21-24in?), deadlifts at 135#, burpees, rest
Followed by, I dunno, twenty-thirty minutes of boxing? I rested as needed for a few seconds, but worked as hard as I could for a long time. I was surprised by my cardio endurance today.. I expected to be hurting much more during the workout at GMG, but I actually felt super strong and capable, even though I haven't been CFing as much as usual.
2 eggs + 1 egg white, 1 cup coffee plus non-dairy sugary creamer.
2 turkey burgers.
~8 oz. Shrimp + 1/4 red pepper + handful of lettuce + green goddess dressing salad
~2 1/2 glasses effen black cherry vodka. Handful of peanut butter m&ms. Too much effen to get a clear picture as to how many sunchips I had. Damn sunchips.
---
Tuesday 10/12/10. Flight from LA to VA.
2 eggs + 1 egg white, plus 1 1/2 cup coffee plus non-dairy but sugary creamer.
Turkey + mozeralla + tomato + pesto mayo sandwich (sans the bread... and mostly sans the pesto mayo since that was mostly just on the bread). And a little bit of pasta salad. Oops.
1/2 - 3/4 cup "Meat mush" with 1 T ketchup (this is Elijah's go-to protein packed creation... Grd turkey, grd beef?, onions, wheat germ, probably some eggs). Sounds kinda weird but tastes like meatloaf. Surprisingly tasty.
---definitely not enough food for a normal whole day, but I was on a place for much of it so didn't need that much energy.---
--
Wednesday 10/13/10.
3 egg whites + 1 T cheddar cheese. First scrambled eggs in months. Delicious!
Post-wod muscle milk lite
Diet a&w root beer. 1/4 lb. low sodium chicken deli meat
Pre-cardio circuits 1/4 lb. low sodium chicken deli meat
Post-wod muscle milk lite
2 1/4 lb. Turkey burgers with cheese and 2 T salsa.
WOD at CF Lorton.
Strength work: 5x5 overhead squats.
My Chiro cleared me to workout but just told me to be careful. This past wkend he said absolutely no overhead work, but Monday he did clear me officially. On my first warmup set of 5 with the 33# bar I could feel my shoudlers tense and tighten right around the base of my neck, which I thought was not a good thing, but it wasn't a sharp pain or anything, more like a warning sign. So, I decided that I could still do OH squats today, but I went pretty light (only went up to 63#) and stuck to sets of 3 instead so as not to aggravate it. Until my last set, which I pushed to 5 reps unnecessarily. Which was probably stupid.
Metcon- 3 rds of:
1 min power cleans @ 135/95#
1 min rest
1 min burpee pull ups
1 min rest
1 min jerks @ 135/95#
1 min rest.
Rd 1: 11/9/6
Rd 2: 9/12/4
Rd 3: 10/10/4. Total 75.
2nd workout of the day...
Cardio circuits at Gold Medal Grappling.
2 rds:
1 min of stairs, hammer slam, giant tire box jumps (21-24in?), deadlifts at 135#, burpees, rest
Followed by, I dunno, twenty-thirty minutes of boxing? I rested as needed for a few seconds, but worked as hard as I could for a long time. I was surprised by my cardio endurance today.. I expected to be hurting much more during the workout at GMG, but I actually felt super strong and capable, even though I haven't been CFing as much as usual.
Sunday, October 10, 2010
Day One of tracking food and workouts... Let's hope I make it to day two...
Sunday 10/10/10. Day One. It's not really a paleo challenge for me so much as a "track my eating and workout habits" challenge so I don't forget to take care of myself while I'm working on this movie. And so I don't get fat and lazy ;)
Coffee + hazelnut non-dairy creamer. 2 whole eggs plus 1 egg white.
~7 oz shrimp sauteed with 1 oz ham
Small bowl Special K cereal with soy milk (I've been craving chocolate ALL DAY today)
Pre-bikram: 1 1/2 oz turkey breast
Post-bikram: chocolate muscle milk lite
2 1/4 lb. turkey burger patties
Workout(s):
20 min wii fit with Sara. It was fun to workout with her, though it wasn't as intense a workout as I hoped it would be... But as a pre-bikram warmup workout it was fun.
90 min bikram yoga.
Coffee + hazelnut non-dairy creamer. 2 whole eggs plus 1 egg white.
~7 oz shrimp sauteed with 1 oz ham
Small bowl Special K cereal with soy milk (I've been craving chocolate ALL DAY today)
Pre-bikram: 1 1/2 oz turkey breast
Post-bikram: chocolate muscle milk lite
2 1/4 lb. turkey burger patties
Workout(s):
20 min wii fit with Sara. It was fun to workout with her, though it wasn't as intense a workout as I hoped it would be... But as a pre-bikram warmup workout it was fun.
90 min bikram yoga.
Apparently bikram is my new best friend
This week was certainly a stressful week as we were trying to ramp up for shooting. I went to bikram once earlier in the week, and then was going to go to a spin/yoga class with my roommate Sara Thursday evening, but I got into a car accident :(
It was minor. Seriously. I got rear ended about two years ago and it was awful- I was in pain for weeks, had to go to the chiropractor three times a week, and take muscle relaxers and some heavy pain killers that knocked my ass out every day. But this accident, thankfully, wasn't so bad... I was going probably under 20 when I hit the guy (who, ps, was a total jerk. He called later and was nicer, actually saying "I hope the rest of your day gets better, kiddo" which would've been appreciated more if he hadn't been such an a-hole after the accident).
So I went to the Chiro Friday morning, he seems great. He said I have some muscle guarding around my neck and traps and took some x-rays of my neck/shoulders. He was cool though, and understood that I wasn't going to sit around for weeks and not workout (I acknowledged that I probably should doing any overhead heavy lifting and asked if I was allowed to run, to which he replied "I assume you're not going to offer walking as an option?"), so we agreed that I was allowed to go to bikram this weekend, and then I'd come back in Monday to go over the x-rays and reassess what I'm allowed to do.
PLUS the awesome dr said he thinks one of his clients CFs at a box five minutes down the road, so I'm excited sbout that. Right now the only CF nearby that I know of is juuust too far away for me to make classes during the week so I'm excited!
Saturday 10/9/10. Bikram!
Sunday 10/10/10. CFC started a paleo challenge today... I'm so jealous and wish I could be there for team paleo challenge!!!! So fun! I had decided to track things with the fit bit anyway, so I guess I'll start tracking foods (and workouts) today and take a photo (which I'm totally not posting until the end and only maybe would I post it then) and see what happens during a month long shoot, and see if I can manage to maintain or hopefully get even leaner! Getting stronger right now is much less likely to happen with reduced energy from not sleeping much and working ridiculously long days plus my current lack of access to the gym, so I'm hoping to manage my nutrition and workouts and improve the areas I think I'll have a better chance controlling- improving stretching, getting leaner, and eating well.
It was minor. Seriously. I got rear ended about two years ago and it was awful- I was in pain for weeks, had to go to the chiropractor three times a week, and take muscle relaxers and some heavy pain killers that knocked my ass out every day. But this accident, thankfully, wasn't so bad... I was going probably under 20 when I hit the guy (who, ps, was a total jerk. He called later and was nicer, actually saying "I hope the rest of your day gets better, kiddo" which would've been appreciated more if he hadn't been such an a-hole after the accident).
So I went to the Chiro Friday morning, he seems great. He said I have some muscle guarding around my neck and traps and took some x-rays of my neck/shoulders. He was cool though, and understood that I wasn't going to sit around for weeks and not workout (I acknowledged that I probably should doing any overhead heavy lifting and asked if I was allowed to run, to which he replied "I assume you're not going to offer walking as an option?"), so we agreed that I was allowed to go to bikram this weekend, and then I'd come back in Monday to go over the x-rays and reassess what I'm allowed to do.
PLUS the awesome dr said he thinks one of his clients CFs at a box five minutes down the road, so I'm excited sbout that. Right now the only CF nearby that I know of is juuust too far away for me to make classes during the week so I'm excited!
Saturday 10/9/10. Bikram!
Sunday 10/10/10. CFC started a paleo challenge today... I'm so jealous and wish I could be there for team paleo challenge!!!! So fun! I had decided to track things with the fit bit anyway, so I guess I'll start tracking foods (and workouts) today and take a photo (which I'm totally not posting until the end and only maybe would I post it then) and see what happens during a month long shoot, and see if I can manage to maintain or hopefully get even leaner! Getting stronger right now is much less likely to happen with reduced energy from not sleeping much and working ridiculously long days plus my current lack of access to the gym, so I'm hoping to manage my nutrition and workouts and improve the areas I think I'll have a better chance controlling- improving stretching, getting leaner, and eating well.
Saturday, October 2, 2010
10/1 and 10/2 workouts
Friday 10/1: Late night workout. Swam 20 lengths of the pool at my apt complex, treaded water arms only until I felt like I might drown, then switched to legs only till the same, then arms and legs. Then finished up with fourteen lengths.
Saturday 10/2:
3 rds of-
1/3 mile on treadmill on 12% incline @4.6 mi pace
10 lat pull downs @ 90#
30 air squats
20 sit ups/20 leg raises/20 (per side) oblique twists (situps in rd 1, leg raises in rd 2, oblique twists in rd 3)
I didn't do it for time because there was no clock in the room. I bought a watch with a timer for just this sort of instance, but didn't have it on me. I just went through the exercises as fast as i could and aimed for unbroken everything. Unbroken is one of those things I haven't yet mastered... The ability to keep pushing through those last few (or sometimes not so few) reps. I'm better with time priority than task. Tell me I have ten seconds left on a box jump, I'm likely to crank out as many as possible in that time, but tell me i have ten more reps and I'm likely to stop, take a breath and then finish. Guess we all have shit to work on, no??
Then I swam a quick lap in the pool to cool off and laid out by the pool and started The Alchemist by Paolo Cuehlo. Lovely little Saturday :)
Saturday 10/2:
3 rds of-
1/3 mile on treadmill on 12% incline @4.6 mi pace
10 lat pull downs @ 90#
30 air squats
20 sit ups/20 leg raises/20 (per side) oblique twists (situps in rd 1, leg raises in rd 2, oblique twists in rd 3)
I didn't do it for time because there was no clock in the room. I bought a watch with a timer for just this sort of instance, but didn't have it on me. I just went through the exercises as fast as i could and aimed for unbroken everything. Unbroken is one of those things I haven't yet mastered... The ability to keep pushing through those last few (or sometimes not so few) reps. I'm better with time priority than task. Tell me I have ten seconds left on a box jump, I'm likely to crank out as many as possible in that time, but tell me i have ten more reps and I'm likely to stop, take a breath and then finish. Guess we all have shit to work on, no??
Then I swam a quick lap in the pool to cool off and laid out by the pool and started The Alchemist by Paolo Cuehlo. Lovely little Saturday :)
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