melonrouge
Maliney
A collection of my workouts and occasionally food
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Monday, 24 August 2015, 08:23
Day 56
It's getting close to 60 days of trying to get fit! And to be honest, if I never recorded down my workouts, I would not be feeling as achieved as I do today - even though I do feel like poop and really couldn't gather the motivation that I had last week to lift heavier in deadlifts. But it's ok! A bad workout is still better than no workout in my books. I'm also going to start taking weekly measurements to get a better take on my progress.
Workout
10 minute EMOM
Odd: 5x5 37.5kg deadlifts
Even: 5x5 30 second modified hollow hold
3 rounds of a minute on each exercise then a minute rest
20lb ball slams
Hand-release push ups
Diamond sit ups
Double unders
The total amount of reps is the score: 71/71/68.
The double unders did not contribute to my score at all. I don't get how to do them! And my shins feel whipped due to the failures!
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I'm still working on the coconut quinoa curry recipe - which tastes so freakin' good if I say so myself - but for now, here's my little compilation of RAWNOLA.
If you haven't come across "rawnola" it's basically uncooked granola. I like it much better than actual granola because I can leave out the maple/agave/rice syrup and it can be made sooo much faster (takes 2 minutes!).
Recipe
1 cup oats
6 gooey medjool dates, pitted
1/2 cup coconut flakes
1 tsp carob/cacao powder
1/2 cup buckinis
Add everything into a blender and pulse a couple times until slightly combined! And that's it!
You can add/minute ingredients! I'd say the core items are just the oats and dates. Everything else can be replaced.
I enjoy having rawnola on my nicecream and oatmeal! ...I also enjoy it straight out of the jar.
P.S. My 9KM Blackmores Bridge Run is in 4 weeks!! Eeek! Also please CHECK OUT MY FUNDRAISER PAGE if you have yet to do so already :) I'm fundraising for an environment sustainability charity for a better Earth x
Labels: Breakfast, Recipes, Snacks
Thursday, 6 August 2015, 11:31
Day 36/37/38
TUEI 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.
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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.
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.
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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: Breakfast, Recipes, Snacks
Thursday, 23 July 2015, 18:29
Day 24
Workout200m row
3x5 20kg deadlift
3x5 20kg backsquat
5x50 single skips
1x15 8kg kettlebell swings
3x10 straight leg sit ups with twist
2x15 leg raises (I could hear a bone popping...)
1x30 crunches
1x10 8kg kettlebell swings
1x100 single skips
60 second plank
30 second side plank (both sides)
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My muscles were still feeling a little sore from yesterday's loonnnnng walk and I didn't feel like attending yoga so I stayed home and cruised around youtube. I baked some protein banana bread! Woohoo~ I will be storing this in the freezer for my M/T/Th/F breakfasts next week.
Protein banana bread recipe:
2 cups oat flour
1/2 cup plain flour
1 tbsp baking powder
1/4 cup brown sugar
4 super spotty (ripe) bananas
1 cup unsweetened almond milk
1/2 tsp vanilla extract
1 tbsp maca powder
2 servings (53.4g) of Wagner's Vanilla plant protein
A lot of cinnamon
A dash of nutmeg
1. Preheat oven to 180 degrees.
2. Blend bananas and almond milk.
3. Then add the rest of the ingredients.
4. Pour mixture in a lined loaf tray.
5. Bake for 40-45 minutes. Poke a skewer stick through the loaf. If it comes out clean, then the bread should be ready! If it comes out wet, bake for a little longer.
6. Cool then serve or package to store :)
- It came out more dense than expected hmm.... Well as long as it keeps me fueled and full through the morning until lunch then I guess I could call this baking experiment a success? But I shall update next week!
I feel as if I did not move at all today...................................... :(