Nutrition/Training Log: November 8, 2012

[Rachelle Lowder]

NUTRITION:

6:30AM

- Cup of coffee w/creamer

8:00AM

- 1egg + 1/2C whites cooked in olive oil spray with chopped mushrooms & tomato, seasoned with salt, pepper, onion & garlic powder, italian seasoning & 1/4 of an avocado

- 1/2 a large apple with cinnamon

11:10AM

- 1/2C full fat cottage cheese with a little diced tomato, a bunch of sliced cucumber, 4 chopped slices of deli ham & ground pepper

1:55PM

- Salad consisting of spinach + "power greens" (a mix of spinach, baby bok choy, baby red & green chard), can of tuna, baby carrots, a bunch of black olives, 1/4 of an avocado & ranch

3:30PM

- 1/2C of coffee with creamer (for some odd reason I get sleepy after my 2pm meal; no matter what I eat. I do take a little nap if I can)

4:30PM

- Handful of almonds

- 3 slices of deli turkey

7:00PM

- Chicken breast with a small amount of spaghetti topped with seasoned diced tomatoes & a little fresh Parmesan (husband had this ready for me when I get home. Shouldn't have had the noodles being it's my low carb day, but figured a small amount would be ok since it was after training)

8:30PM

- 1/2C of full fat cottage cheese with 1T natural peanut butter & cinnamon

TRAINING:

- 100 Burpees w/pushup about 45min before breakfast

5:15PM

- Barbell Front Squats:

• 1x5 @ 125lbs (rest 5min)
• 1x5 @ 115lbs (rest 1min)
• 10x5 @95lbs (45sec-1min rest between sets)

- Double KB Bent Rows

• 1x5 w/the 44s
• 1x5 w/the 35s
• 10x5 w/the 26s
• 10x5 w/the 35s (went back to the 35s after I wasn't being challenged enough with the 26s. 30 second rest between all sets with the 26s & 35s)

- Elevated Ring Pushups (18in Elevation)

• 10x5 (45sec rest between sets)