Wondering what the "TBT" is? It's a 90 day "Total Body Transformation" program - not the one in the book, one that was developed by a couple roller derby skaters in Denver. Learn more about it here: http://90daytbt.wordpress.com/2011/02/21/so-you-want-a-total-body-transformation/
This Sunday is the Arnold Pump and Run I’ve been training for! It’s fun to do a different type of event. I’m going to play around with nutrition this week and see what happens. today in the bench press I tried out some different hand positions.
(Last year’s results – I keep having trouble tracking them down: http://results.active.com/pages/displayNonGru.jsp?pubID=3&rsID=106452 )
Food
- 2 scoops of SuperPump Max
- monster aminos
- coffee
- smoothie: coconut milk, hemp protein, psyllium husk, egg whites, orange, blueberries, apple cider vinegar. Super thick but not as bad as it sounds.
- baked tofu with lemon tahini marinade
- coconut and chickpea masala
- raisins
- vega sports protein
- coconut water
- honeymilk post-run
- cashews
- more vega sports protein
- good belly probiotic drink
Exercise
- 10 pushups
- bench press:
- 30x45lbs (wide grip)
- 30x45lbs (narrow grip – less pressure on shoulder/wrists)
- 10x80lbs narrow grip
- 10x80lbs medium grip
- 8x80lbs wide grip, shoulders out. Felt a weak spot on left shoulder/bicep)
- 10 pushups
- bench press
- 8x80lbs narrow grip
- 6x80lbs narrow grip
- 30×45 lbs narrow grip
- 10 decline pushups
- 3x(10x40lbs) cable chest fly
- A few pullovers – identified those weak spots in back/shoulder. I’ll have to start incorporating these more
- dumbbell chest press – single arm
- 5x15lbs
- 5x25lbs
- 5×30
- 10 incline pushup
- 10x20lbs internal rotation
- 5x15lbs right external rotation, 3x15lbs left external rotation
- Upright rows 10x40lbs, 7x50lbs
- Bent over row dumbbell 3x(10x30lbs) (left lat felt tight)
- Single arm cable row 10x30lbs
- Bench press: 30x45lbs
- 2 dips
- 10 decline pushups
- 9.5 mile run with the RRBs in 1:17
I log (almost) all my activity in Fleetly. Today on the app I noticed a screen that shows you how your activities are broken down as cardio, strength and flexibility. Interesting….
