December 27th, 2011

[Brent Brown]

Workout:

Afternoon workout
10x5 Double kettlebell long-cycle press @ 2x16kg
  30 seconds rest between sets 1-7
  60 seconds rest between sets 8-10

21 minutes treadmill intervals
  Three minute warm up
  Alternating between one minute @ 3.5 and one minute @ 4.5
  Three minute cool down

Evening workout
10x5 double kettlebell box squats @ 2x45lb
  90 second rest between sets 1-6
  120 second rest between sets 7-10

11 minutes treadmill intervals
  Three minute warm up
  Alternating between one minute @ 3.5 and one minute at 5.0
  Two minute cool down

Previous Night's Sleep:

• 7.5 hours

 

Nutrition:

 

8:00a - Noon:

Two eggs, onions, peppers, olive oil

Four sausage links

Black coffee

4000ui Vitamin-D, 1000mg Tribulus

Opti-Men Multivitamin 

 

Noon - 4:00p:

60g AfterGlow

32g Oh Yeah! Cookie & Cream Whey Protein

Paleo meatloaf (organic, grass-fed beef)

Six pepperoncini peppers

Apple

Black coffee

3000mg fish oil

 

4:00p - 10:00p:

50g Optimum Chocolate Whey Protein

Turkey breast sandwich. Made with left over gluten-free pancakes from Christmas breakfast & organic mayo

Several extra slices of turkey

Six pickled asparagus spears

0.5oz 88% dark chocolate

1000mg Tribulus

 

Current Goals:

April 2012 goal: One strict press, each side, with the 32kg!

 

Past Goals:

November 2011 goal: One strict press, each side, with the 28kg. Achieved 11-11-2011!

October 2011 goal: 100 continuous snatches.  Achieved 10-15-2011!

 

 

 

 

 

 

[Brent Brown]

Thanks! :)

[Jim B]

Great to see you posting again!