melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
Instagram

2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES

Movements

BACK SQUAT
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER


Archives
June 2015
July 2015
August 2015
September 2015
October 2015
November 2015
December 2015
January 2016
February 2016
March 2016
April 2016
May 2016
June 2016
July 2016
August 2016
September 2016

Thursday, 6 August 2015, 11:31
Day 36/37/38

TUE
I woke up with heaps of energy at 4:45 this morning and I was ready to leave for the gym 10 minutes earlier than usual! I always get that Adrenalin kick whenever my body runs low on sleep/energy... I will surely crash tomorrow.

Workout
8 minute EMOM
4x3 push ups (on toes)
4x4 push ups (on toes)

For time - took me 19 minutes
50/35/20
Push ups (I did 4 on toes then after than it was all on my knees until the last 10 or so where I was doing negative push ups due to muscle fatigue)
5kg medicine ball sit ups

I did not really feel anything from this workout to be honest. My arms hurt a little but that's probably it.

----

WED
Okay, okay my arms do actually feel really sore! It hurts to raise my arms :(... I decided to skip yoga and hit the gym today instead. I'm feeling totally "fluffy" from eating a huge dinner late last night.

Workout
Warm up
12 sit ups
8 crunches

7 minute AMRAP
10 leg raises
15 sit ups
Rounds: 4

7 minute AMRAP
10 6kg kettlebell swings
10 6kg squats
Rounds: 7

For time - I took about 6 minutes
2x50 single skips
2x100 single skips
2x50 single skips

30 minutes of cardio; 5.5km/h treadmill.

I was feeling HUNGRY after that workout and my trip to the grocery store and I was craving cookies. In attempt to avoid excessive refined-sugar consumption and to achieve complete satisfaction, I baked a giant (and totally clean!) blueberry cookie for lunch.

Recipe:
40 grams rolled oats
25 grams coconut sugar
1/4 tsp baking powder
50 grams cooked chickpeas
25 grams peanut butter
50 grams almond milk
30g Bulk Nutrients Earth protein in vanilla
Some blueberries
  • Preheat the oven to 180 degrees Celsius. Blend the ingredients all together then scoop it on to a tray lined with baking paper. 
  • Add in the blueberries (or even chocolate chips -yum!!). 
  • Cook for 15-20 minutes or until golden (it's okay if it's a bit raw as the ingredients don't require cooking to be eaten safely + you can pretty much just eat the batter...). 
  • Drizzle with some cacao sauce, add some fruits and enjoy! I initially planned to make some banana icecream to go with it - how perfect would that have been? - but I wasn't really up for anymore cleaning hahaha. 
The result was a gooey, chewy texture. Not really like a cookie, i'd say... Maybe i'll try to bake it for a bit longer and see how that goes! I was too eager and impatient to wait any longer than 15 minutes. This totally to about 600 calories and was not 801010 friendly :P - nonetheless it was delicious and I would definitely go through this process again!

----

THU
I decided to try having some coffee before I left the house for the gym this morning. I'm not sure if I had slept well or that the caffeine-kick gave me the energy - well no matter the cause of motivation, this morning's workout was a baked-cake of success with a sprinkle of extra strength.

Workout
Warm up
2x20 pvc backsquats
2x10 step ups

Every 2 minutes for 8 rounds
Complex: 3 clean + 2 front squats + 1 jerk
2 15kg complex
2 17.5kg complex
2 20kg complex
2 22.5kg complex

I was tempted to try 25kg but I had failed all my previous attempts to clean and jerk 25kg. I should have tried it though because I was feeling extra strong (-er than usual).

For time - I took 9 minutes (I think)
21 - 15 - 9 reps
8kg kettle bell swings
Box jumps
Wall balls - not sure of the weight

Usually require a lot of peer support from my coach and the other people in the class but this morning, I was able to push myself the majority of the time. I'm quite pleased with that.

I have two 25-minute oztag games with no half time tonight. The aim is to always be there with support so my team can score and ultimately win =^_^=

Labels: , ,