Started cooking with bacon fat this morning and will use it every 3rd day to throw a different fat source into my diet.
AM training went well today, Back Squats felt very good and my weight jumped quite a bit from last week. Muscle-Ups were alright, and I did some HSPU skill work and worked on some handstands to try and get some more shoulder strength.
Training
AM
A. Back Squat @ 30X1, 3-5 x 4 sets, 240 sec
*265x5/285x5/305x5/315x5
B. Muscle-ups, 1 weighted rep x 5 sets, 90 sec - add db b/t legs
*20# Fail/15#/15#/15#/20#/20#
C1. Wtd. Chin-ups @ 31X1, 2-3 x 4 sets, 90 sec
*40# on all, 4 reps each set
C2. Wtd. Dips @ 40X0, 3-4 x 4 sets, 90 sec
*40# on all, 4/4/4/3 PM
4 x Run 45 sec on flat @ 97% (i.e. really tough), rest 6 min
+
Walk/mobility - 15 mins
+
4 x Run 45 sec on flat @ 97% (i.e. really tough), rest 6 min
*285Meters/295m/292m/285m/283m/285m/285m/285m
Questions:
1. Do you specifically want a DB for the Muscle-Ups or would a weight vest be fine as well?
8-Week Schedule:
After 8 weeks of training, here is the updated schedule of how my days have been going. Although, the majority of my time is spent at the box, I have incorporated some things that should alleviate some of the regular stressors.
6:35a - Rise
7:00a - Breakfast
7:30a - Take Daughter to School
7:45a - Coach until 8:45a
8:45a - Train Part 1 of Program until roughly 10:45a
1045a - Recovery/Business Work until 1p
1:00p - Eat Lunch
1:30p - Read (15m) Nap (15m)
2:00p - Personal Training Client
3:00p - Part 2 of Program until 4:30p
4:30p - Recovery
5:00p - Coach until 6p
6:00p - Business work until 7:30p
7:30p - Go home/Shower/Put Daughter to bed
8:15p - Relax/Protein Shake/TV
9:30p - Bed
I now have 12 coaches and have hired an office manager so things will get even better in the next 2-3 months.
Looking back at some of the things that you wanted me to do when we first started, I think I have made some progress.
-Vary Food (I have been eating at least 5 different sources of protein each week)Bison/Grass Fed Steak/Chix/Eggs/Grass Fed Ground Beef.
-Replace Nuts (Very little nuts, usually 1-2 TBS of Dry Roasted Almond Butter and a handful of sliced almonds each day. Replaced nuts with Coconut Manna/Avacado/Guacamole/Bacon Fat/Coco Oil/Coco Flakes.
-More Carbs (Not much change here, I eat a shitload of sweet potatoes but no many vegetables. I have added the greens first but this might be an issue you want me to look closer at). I eat apples/Sweet Potatoes/Berries for my fruit. What do you think about rice now? I don't feel that my bodyfat has dropped as much as I thought it would and I am not sure if that is because I am eating too much of the fats...coconut milk, bacon, coc flakes and coc manna?
-Supps. Have been on Max Energy for 7.5 weeks. Have about 3/4 bottle left of the Max Energy, any issue with finishing it, ending around 10 weeks? Or do you want me to stop at 8? Been taking Fish Oil daily and will start taking Vit D at the end of this month.
8-Week Schedule:
After 8 weeks of training, here is the updated schedule of how my days have been going. Although, the majority of my time is spent at the box, I have incorporated some things that should alleviate some of the regular stressors.
6:35a - Rise
7:00a - Breakfast
7:30a - Take Daughter to School
7:45a - Coach until 8:45a
8:45a - Train Part 1 of Program until roughly 10:45a
1045a - Recovery/Business Work until 1p
1:00p - Eat Lunch
1:30p - Read (15m) Nap (15m)
2:00p - Personal Training Client
3:00p - Part 2 of Program until 4:30p
4:30p - Recovery
5:00p - Coach until 6p
6:00p - Business work until 7:30p
7:30p - Go home/Shower/Put Daughter to bed
8:15p - Relax/Protein Shake/TV
9:30p - Bed
I now have 12 coaches and have hired an office manager so things will get even better in the next 2-3 months.
Looking back at some of the things that you wanted me to do when we first started, I think I have made some progress.
-Vary Food (I have been eating at least 5 different sources of protein each week)Bison/Grass Fed Steak/Chix/Eggs/Grass Fed Ground Beef.
-Replace Nuts (Very little nuts, usually 1-2 TBS of Dry Roasted Almond Butter and a handful of sliced almonds each day. Replaced nuts with Coconut Manna/Avacado/Guacamole/Bacon Fat/Coco Oil/Coco Flakes.
-More Carbs (Not much change here, I eat a shitload of sweet potatoes but no many vegetables. I have added the greens first but this might be an issue you want me to look closer at). I eat apples/Sweet Potatoes/Berries for my fruit. What do you think about rice now? I don't feel that my bodyfat has dropped as much as I thought it would and I am not sure if that is because I am eating too much of the fats...coconut milk, bacon, coc flakes and coc manna?
-Supps. Have been on Max Energy for 7.5 weeks. Have about 3/4 bottle left of the Max Energy, any issue with finishing it, ending around 10 weeks? Or do you want me to stop at 8? Been taking Fish Oil daily and will start taking Vit D at the end of this month.
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