Day 13 of Operation Shape Up

Day 13 has arrived and its the start of a new week. January has been crazy so far and I'm sure it is only going to get busier. I have a busy day ahead of me. This is a good thing though. As I mentioned in yesterdays blog post, the busier you keep yourself the easier it is to get through the fasted period successfully. I was excited because this was one day where I had the available time to tyrain fasted.

8 am: Juice Plus+ Capsules, Omega 3 capsules, BCAA drink and a large cup of green tea.

10 am: SOS Bootcamp with 10 participants at Fitness First, Cardiff.

11 am: Training session where I sipped on BCAA drink throughout

Session at Fitness First Cardiff

After a thorough warm up of 15 minutes skippping, where I hit a Peronal Best of 100 Double Unders in a Row.

1)a) Bench Press - 80 kg x 8 / 90 kg x 8 / 100 kg x 8 / 100 kg x 8 / 100 kg x 7 / 100 kg x 6

1)b) Very Wide Grip Pull Ups - BW x 8 / BW x 8 / 10 kg x 8 / 10 kg x 8 / BW x 8/

Cross Fit based session courtesy of called ' Filthy 50'

For time:
50 Box jump,  (I used a Reebok Deck at Fitness First)
50 Jumping pull-ups
50 Kettlebell swings, (16 kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (20 kg bar)
50 Back extensions
50 Wall ball shots, (I performed 50 DB thrusters with 4 kg Dumbells)
50 Burpees
50 Double unders

Total time was 21.16, but for some reason I missed the 50 walking lunges.

1.5 mile run to finish and I performed this is: 9.41

12.30 pm: 1 x Tin of tuna in sunflower oil, 150 g of Puy Lentils, 80 grams of brown rice, 50 grams of spinich served with a large side salad. As you can see preparation is key to success on the plan.

2pm: Personal Training Client

3 pm: Personal Training Client

4 pm: Meal Two of ther Day. Regae Regae Chicken burger, 3 poached eggs and a large side salad served with al large green tea at CF3 Cafe in Cardiff.

5.30 pm: PersonL Training Client

6.30 pm: Personal Training Client

7.30 pm: SOS Bootcamp

9 pm: Meal Three and Final Meal of the Day. 3 egg ommlette, sweet potato mash and a largew side salad. I finished the meal off with 3 x Oat cakes smothered in peanut butter.


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