Slamming Bags of Sand into the Ground and Getting up Turkish Style: That’s How I Roll

Posted: December 30, 2008 in fat loss, fitness, health, Me, ninja warrior, ninja warrior workout, weight lifting, Weight loss
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Well today’s workout and food intake wasn’t pretty, but it got the job done.  A late night last night led to my decision to sleep in until 9 a.m. this morning.  Ask my wife, that kind of wake up time almost never happens in my house.  After rolling out of bed I did a short 18 minute Wii yoga workout and grabbed breakfast.  (See nutritional intake chart below).

Since I got such a late start I skipped my usual snack between meals (EAS Myoplex Light protein shake) and just had lunch a little early at noon.  With the late start we didn’t make it out the door for our errands until 1:30 p.m.  And of course I forgot my protein shake at home.  I picked a Snicker’s Marathon bar off the shelf because I needed something with a bit of a carb kick for my GPP training session– scheduled to begin the moment we got home.

The session was tough; but then again they always are.  Here are the details:

  • Warm-up: 50 jumping jacks and light job up and down driveway.
  • Agility Ladder: 2 minutes of alternating slalom and side-to-side movements with 30 seconds rest.
  • Turkish Get-Up: 2+ minutes (6 reps on the left side, 5 reps on the right side) with 30lbs followed by 30 seconds rest.
  • Jump Rope: 1.25 minutes (for some reason this short session of jump rope kicked my butt), followed by 30 seconds rest.
  • Sand Bag Shoulder and Press: 1.75 minutes.  This was rough too and after yesterday my arms wanted to give up.
  • 2 Minutes Rest between cycles…
  • Agility Ladder: 1 minute, then 30 seconds rest.
  • Turkish Get-Up: 1.25 minutes with 3 reps in each side followed by 45 seconds rest.
  • Jump Rope: 1 minute (100 revolutions) followed by 30 seconds rest.
  • Sand Bag shoulder and Press: 1 minute (9 reps and lots of pain)
  • TOTAL: Approx 14 minutes of training, in a total workout time of 20+ minute G.P.P workout.

As far as nutritional intake, here are the details for today:

  • B/fast: 2 slices whole wheat toast with 1 serving peanut butter and an orange, and 3 cups water
  • Snack: None
  • Lunch: Turkey burger (no bun) with mustard and pickles, and a few small pita slices with garlic hummus
  • Snack: Snicker’s Marathon Bar
  • Post-Workout Snack: EAS Myoplex Light protein shake and anti-oxidant drink.
  • Dinner: Steak salad topped with fresh basil sauce (tomatoes, onion, mixed greens, skirt steak, pine nuts, shallots, olive oil, basil, and a bit of honey)
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