Tuesday, 25 September 2018

0615: Wake-up, Water

0700: Surfing (45 min) Have to get out there earlier!!

1030: First Meal- 3 Raw Carrots, 2 Hard Boiled Eggs, 1 Hard Boiled Egg White, Half of an Avocado w/ Sea Salt, Half of a Baked Sweet Potato, 1 Cara Cara Orange

1330: Second Feed- 32 Raw Almonds, 10 Dried Apricots, Water (Pre-Workout Snack)

1500: Workout- Rope Climbing Machine 1 min (Level 5 resistance) w/ 30 Seal Jacks x3 rounds, Shoulder Activation and Mobility, BB Bench Press 5×5(205,225×2,245×2) (only completed 4 reps both times with 245, racked it, then completed one more rep) w/ Weighted Pull-Ups 4×5(25 lbs),

Monday, 22 September 2018

0640: Wake-up, Water

0900: 2 Hard Boiled Eggs, Half of a Baked Sweet Potato, Half of an Avocado, 3 Raw Carrots, 20 Almonds, Handful of Dried Blueberries, 4 oz Baked Chicken Breast

Sunday, 23 September 2018

My buddy Dan set us up on a deep sea fishing trip through the outdoor recreation department on base, and we needed to be at the Redondo Pier at 0600.  A little early for my taste on a Sunday, but the trip was definitely worth it.  We were able to bring food on the boat, so I packed a breakfast and lunch

0520: Wake-up

0800: First Meal- Handful of Almonds, 2 Hard Boiled Eggs, 1 Yellow Peach, Dried Blueberries, 1 Cutie Tangerine,

1130: Second Meal- Half Baked Chicken Breast

Saturday, 22 September 2018

Friday, 21 September 2018

0640: Wake-up, Water

0730: Workout- Roll out in HyperVolt Roller(15 min), POW/MIA run- 2.5 miles, stretch, 2 miles(8-9 min pace), 1 Arm DB Bench 4×8(65×2, 75×2) w/ Barbell Bent Over Rows(115), Pull-Ups 4×6(25 lbs) w/ Standing Cable Flys 4×12(35)

0930: Whole Foods Hot Bar- Spinach, Arugula, Pickled Veggies, 1 Hard Boiled Egg, 4 oz Baked Salmon, Scrambled Eggs, Scrambled Egg Whites, Grilled Veggies, Baked Plantains

1230:

Thursday, 20 September 2018

Wake up: 0645 Water

0845:2 Hard Boiled Eggs, 2 Raw Carrots, 1 Medium Banana, Handful of Raw Unsalted Almonds, Half of a Baked Sweet Potato,

1230: Workout- (Chocolate Chip RXBAR 2 min before workout) Spin Bike 5 min Warm-up, Stretch, Spin Bike Intervals 45 seconds seated then 45 seconds off the seat x10 at 75 rpm or higher (when you’re off the seat try to keep your chest up and get full extension through your glue. A lot of people hunch over which works your quads a lot more.) , Sled push 40 yds(20 yds and flip around) w/ side to side knee tucks hanging from a pull-up bar x12 total(6 each side) (5 Sets), Tire Flip x10, w/ Knee Tuck windshield wipers x20 (10 each side) (3 Sets)

1400: 4 Dates, 1 BBQ Chicken Thigh, 2 BBQ Beef Ribs,  Grocery Salad Bar(Spinach, Mixed Greens, Olives, Onions, Mushrooms, Balsamic Vinaigrette, Lemon Ginger Dressing), Half of a Baked Sweet Potato

1700: 2 Raw Carrots, Chocolate Sea Salt RXBAR

1910: Floated in the Ocean for 12 min (recovery)

2000: 1 Can Albacore Tuna, 1 Avocado, Mild Salsa, Mustard, Chalula, 2 Scoops Almond Butter, 1 Apple, 1 Medium Banana

Wednesday, 19 September 2018

Wake up: 0630 Water

Fast for Yom Kippur

Workout(light): 1800 Roll out on Hypervolt massage roller for 20 min, Side Delt Raise(20 lbs) 3×10 paired w/ Front Delt Raise(20 lbs) 3×10 super set w/ Front plank 30 sec and Side Plank for 15 sec on each side, DB Curls(35 lbs) 3×10 w/ One Arm DB Shoulder Press(40 lbs) 3×8 w/ Swimmer Crunches(12) on half a Swiss Ball, Cable Chin-ups(140 lbs) 4×8 w/ Alternating Med Ball Push-ups 3×16, Russian Twists(10 lbs DB) 2×20

First Meal: 1900 RxBar, 1 Banana, Green Odwalla Smoothie, 2 BBQ Beef Ribs, 1 BBQ Drum Stick, 1/4 Baked Sweet Potato, 1/2 Peach,

1100: Bed Time

Tuesday, 18 September 2018

I’m TDY today through the 20th, so my meals and workouts may be a little different than usual, but I’m going to try and put up a daily food and workout journal to help track my progress.  Also, this daily journal gives anyone who’s interested an idea of what the daily workout and eating habits are of a guy who doesn’t know everything about the food and workout world but finds those two areas of life very fascinating and impactful on our daily lives. Today is also the day before Yom Kippur.  For those of you who are not Jewish(like me), and usually do not celebrate this holiday but decided to support their girlfriend, who is Jewish, this means I will be fasting for 24 hours.  I crammed a lot of food in the last meal of the day, because I will be fasting from Sundown tonight to Sundown tomorrow.

Wake up: 0630 Water

First Meal: 0900 Passion Fruit Tea, 2 Handfuls of Extra Fancy Costco Mixed Nuts, 2 Boiled Eggs, Half of a Baked Sweet Potato, Navel Orange, 2 Raw Carrots

Workout: 1230

Spin Bike- 10 Mins

Running Workout on Track: Jog 800 Meters, Agilities and Stretches, 5×400 Meter Sprints at 1 min 15-20 sec w/ 1 min 20 sec rest, Cool Down Stretch

Weight Room(all weights are in pounds): Bench Press 4×6(215×2, 225×2) w/ Pull-ups 4×6(Body Weight) 1-2 min rest between sets, DB Incline Bench 3×10(55’s) w/ 1-Arm DB Bent Over Row 3×10(65’s) 1 min rest between sets

Second Meal: 1400 Odwalla Mango Tango Smoothie, RXBar White Chocolate, Medium Banana, 2 Baked Chicken Thighs, Asparagus, Broccoli

Third Meal: 1700 4 Dates, Handful of Cashews, 1 Baked Chicken Thigh

Fourth Meal: 1900 Small Mixed ‘The Fish Shop’ Civiche, 1 Pack of Starkist Albacore Tuna 80 Cals,  Half Baked Sweet Potato, 2 Raw Carrots, RxBar Blueberry, Half a Yellow Peach

Bed time: 1015