#cuttingweight day 10

 Rise and Shine 4.15am Wednesday 6th of January 2016

Planned workouts: 6.15am conditioning

6.45-7.30am HIIT class:

Effective workouts: conditioning and HIIT class spin class.

I managed 4 7 of 100kg back squat unbroken, felt strong... A feeling  I lost over the last months due to injuries.

HIIT class consisted of 3 10 minutes workout (weight 50kg)

Wk1: 10' 5 open close squat , 4 X back squat, 5 Jump Squat, 3 Shuttle Run (really hard on the legs)

Wk2: 5 Front Squat , 5 Burpees over bar, 250m row

Wk3: 5 arm row, 5 stiff leg deadlift, 5 push ups.

I Completed 4 rounds of workout 2, I was about to start 5th with 50kg bar.

I Completed 9 rounds and 3 arm  rows of workout 3, with 50kg bar and 34kg dumbbell.

 Nutrition:

Breakfast: cottage cheese, berries, flaxseeds and pumpkin seeds, a black coffee

Post workout: around 8am Yesterday leftover, quinoa, chickpeas, carrot, cod fish

2nd Breakfast: a white coffee.

Lunch: porridge and whole milk

Snack: Quinoa, chickpeas, carrot, cod fish, a toast With peanut butter, 2 boiled eggs 

Dinner: turkey mince, broad beans and onions in a tomato sauce, basmati rice, and a piece of dark chocolate.

Drinks: 1 black, 1 white coffees, 1 green tea and 2-2.5 liters of water.

Comments:

The training feels good and in terms of food my body asks for more food in order to go through the workouts, which are starting to be grueling. Overall, I feel strong and fitter. 

Day 10 conclusions:

From a physique perspective, I weighed myself first thing in the morning and was 85.6kg so I am satisfied.

At a conditioning level, I am now lifting decent weights, at my best I could do set of 10 120kg squats, not there yet but mangled sets of 7 with 100kg, so I am satisfied.

Tomorrow will be a test of recovery, let see how my body reacts to today sessions.

 

 Heavy squats are back in the game... 

Heavy squats are back in the game...