Day 14 of Operation Shape Up

So the final day of my 14 day Shape up has arrived. Here is how my last day was structured.

5.30 am: Juice Plus+ Premium Plus capsules, 3 x omega 3 capsules and started sipping on my BCAA drink. I would continue to sip this every hour throughout the morning.

6.30 am: Business forbreakfast meeting, where I drink several cups of green tea.

10 am: Personal Training Client 1

11 am: Personal Training Client 2

12.30 pm:  SOS Bootcamp with 12 participant. Check out the guys smashing the workout in the photo below.

1.30 pm. Meal One and break my 16 hour fast, with a chicken salad, herbal tea and small cup of mixed grapes.

3 pm: Personal Training Client 3

4 pm: Juice Plus+ Complete Shake (2 scoops) with 65 ml of egg whites added, served with 450 ml of water. 1 x bannana and large handful of cashew nuts.

5 pm: Gym based Training Session

1)a) Wide Grip Pull Ups max reps x 4 sets (12 / 10 / 9 / 9)

1)b) Underhand Grip Pull Ups x Max Reps x 4 sets (8 / 8/ 7/ 5)

1)c) Hammer Grip Pull Ups x Max Reps x 4 sets (6 / 6 / 5 / 4)

2) 1 minute Row: 30 seconds rest x 3 (Total Distance = 1,006 metres)

3)a) Dumbell Row x 8 reps x 3 sets (36 kg / 36 kg / 36 kg )

3)b) EZ Bar Bicep Curls x 12 reps x 3 sets (22.5 kg / 22.5 kg / 22.5 kg)

4) a) TRX Supine Rows x 3 sets (15 / 12 / 10)

4)b) TRX Bicep Curls x 3 sets 15 / 12 / 10)

5) 1 KM bike / 2 minutes easy pace x 3 sets (1.10 sec / 1.18 sec / 1.10 sec)

6 pm: 10 grams of BCAA drink post workout

8 pm: Two course meal of:

Spinich, courgette and brocolli soups

Sweet potato and lentil burgers serverd with salad and corn on the cob

 

Summary of Day: The final Day of the 14 Day shape up wen well. I managed to stick to the lean gains method of 16 hour fast and 8 hour eating window. I was unable yet again, due to work commitments to train in a fasted state, but I had a fantastic workout in the evening. I look forward to doing my photos in the morning and publishing the results.

WE DELIVER RESULTS

Download the SOS Athletic Excellence app to view classes and book on the go.