melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
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BACK SQUAT
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Wednesday, 23 December 2015, 22:02
Day 176

I woke up a little tired as I got home at around 9pm from my workout at 7. I don't think I fell asleep to maybe midnight... I need to work on getting some valuable sleep. But as always, the grind is on! And I woke up at around 5AM.

6am workout
Warm up:
200m run

Strength: Every 2 mins, fronts squats and box jumps!
1x3 (25kg front squats, 20" box jump)
1x3 (30kg front squats, 20" + green plate box jump)
1x3 (37.5kg front squats, 20" + yellow plate box jump)
1x3 (42.5kg front squats, 20" + blue plate box jump)
1x3 (45kg front squats, 20" + 2 blue plates box jump)
1x3 (45kg front squats, 20" + 3 blue plates box jump) [PR!!]

WOD: 30-20-10 reps for time
16kg KBS
20" box jump
Assisted (green) kipping pull ups
Time: 13" 15'

My hands are all torn up from all the pull ups so I didn't work on any pull up accessory work after this morning's class. I got home at around 8am.

7pm workout
Warm up:

Strength: Every 2 minutes
1x3 (30kg front squats, 20" + 1 blue plate box jump)
1x3 (30kg front squats, 20" + 2 blue plate box jump)
1x3 (30kg front squats, 20" + 3 blue plate box jump)
1x3 (30kg front squats, 20" + 4 blue plate box jump)
1x3 (30kg front squats, 20" + 5 blue plate box jump)
1x3 (30kg front squats, 20" + 6 blue plate box jump)

WOD: 30-20-10 reps for time
16kg kbs
20" box jump
Assisted (green) kipping pull up
Time: 11" 13'

Today was a little more productive than yesterday. I hung up a pile of clothes. I still have a huge mess on the ground... I've been trying to meal plan what i'll be eating during my camp in a few days. I want to start eating more without gaining any/much body fat, so my foods are going to have to be clean! I also believe I can mesh a little bulk along side IF.

IF diet diary:
5am - 9am: fasted with 1 scoop of BCAAs
9am - 11am/12pm: fasted with 1 coffee
12pm: oatmeal
2/3pm: smoothie
5pm: rice and leftover cauliflower, a chickpea/hommus/tomato pressed sandwich
Water: 4-5 600ml bottles

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