Day 3 of Operation Shape Up
6 am: 3 x BCAA's, 3 x Omega 3 capsules, Juice Plus+ Premium Plus capsules. No breakfast until post workout.
7 am: Training session
Today I wanted to do a few hypertrophy based (high volume and intense) supersets. Followed by experimenting with a Hurricane session designed by MMA conditioning expert Martin Rooney.
So here it was:
Perform the following supersets with just 60 seconds rest in between sets
1)a) Overhead Squats x 12 reps (30 kg / 40 kg / 45 kg / 50 kg)
1)b) Bench Press x 12 reps (80 kg / 80 kg / 80 kg / 80 kg)
Rest 3 minutes
2)a) Standing DB Press x 12 reps (14 kg / 14 kg / 14 kg / 14 kg)
2)b) Incline DB Press x 12 reps (22 kg / 20 kg / 18 kg / 18 kg)
Hurricane Metabolic Workout: Perform each exercise for 1 minute each, with no rest. Rest 3 minutes betwen rounds and complete 3 rounds in total
A 300-pound tire flip
2. Quick-feet drills through a ladder
3. Pushing a weighted sled
4. Sprinting with added resistance
5. Pounding a tire with a sledgehammer
8 am: Personal Training Client 2
9 am: Personal Training Client 3
11.15 am: JP+ Shape Soup with 80 g of extra carrots and half of a JP+ Shape Bar. WOW - I was so hungry at this point today. That workout was very demanding and I feel my body wanting more calories, so I added half of a shape bar to this meal.
1.30 pm: Personal Training client 4
2.30 pm: Personal Training Client 5
3.45 pm: Tuna Salad and half a JP+ Shape Bar
4 pm: Personal Training Client 6
5 pm: Personal Training Client 7
6 pm: Bootcamp session with 15 participants to coach and train
7 pm and leave work, exactly 12 hours after arriving. Long day as usual.
8.30 pm: Out for a meal with girlfriend, Mam and Dad for girlfriends birthday.
I had a two course meal and my first lot of simple carbohydrates in three days.
Course 1: Salmon Rice
Course 2: Welsh Lamb Dinner
2 Pints of blackcurrant squash
11 pm: Bed and I feel like I need it!!
Day Summary: It's been a long day as usual. Even though its Friday 4th January and I'm not back in work properly until January 7th, I am extremely busy. 7 Personal Training sessions and a Bootcamp plus my own high intensity training is tough. This is the 4th day in a row that I have trained and surprisingly I'm not aching. The Juice Plus+ products are certainly helping with recovery and I can definitely notice a difference in the way I feel and look. Roll on tomorrow!!