Lunch

My lunch looks like a pile of macronutrients. I left my avocado at home (that would have been my fat). No starch here, baby. That's just wasted cals. I mostly add a whey protein shake AFTER all this. Whey on it's own goes through small intestine too quickly. All this fiber slows it down so it can be used.

Wed morning

Circuit:

standing on left leg

dual 30# overhead dumbell press max reps (3seconds down 3seconds up)

after max, immediately drop to both legs burn out (normal speed)

rest 30 second

standing on left leg dual 30# dumbbell deadlift max reps (3 seconds down 3 seconds up)

after max immediately drop to both legs and burn out (normal speed)

rest 30 seconds

repeat circuit right side

that equals 1 circuit

perform 3 circuits

Bring it

last nights workout.

Prefatigue: (60 second to complete each station, 60 seconds rest, 2 sets per station):

5 (each leg) 12" 1-leg box step ladder (progressive weights, 12# 15# 30# 40# dumbells)

5 ring pushups 3/3/3 count (3 seconds down, 3 second hold, 3 seconds up)

10 toes to bar (top half only) reps only count if feet don't touch the ground

workout:

20 (each leg) 1 leg box hop

200m run

20 pushups

40 both arm punch as fast as possible

20 jumping pullups

20 situps

20 leglifts