- Just a Daily-Weekly Log - Logging of Training, Fueling and Life Notes - July
Week of Training / Fueling Log: June 30th-July 6th
Noted: A week with daily workouts and food-fasting, with diary of life notes.
SATURDAY
SATURDAY - Training - One Session
Notes: The workout started and ended with barbell farmer walks. For lower, did barbell squats, deadlifts, and good mornings. For upper, bicep curls, back rows using dumbbells and a pull-up bar.
One Session: Afternoon
--- Counting Reps (4 Sets) or One-Minute Sets (4 Sets) ---
Weighted-Barbell: Farmer Walks / Flat Terrain
Barbell Walk Farmer Walks - Barbell - Barefoot
- flat terrain: forward/backward /forward/backward/ forward/backward
barbell position: bar back-shoulders /bar in front / bar high-overhead
Weighted-Barbell: Squats-Stiff-Deadlifts-Good-Mornings - Barefoot
- Bar position: in front / on shoulders / high overhead / behind back
foothold: classic: squat / classic: stiff-deadlift / classic: good mornings
foothold: sumo: squat / sumo: stiff-deadlift / sumo: good mornings
foothold: plie: squat / plie: stiff-deadlift / plie: good mornings
foothold: goblet: squat / goblet: stiff-deadlift / goblet: good mornings
Weighted-Dumbbells-Bench-PullupBar: Back Biceps
handgrips: underhand, overhand, hammer, hammer-reverse
bicep-curls: seated: incline, flat, decline / circuit mix: front, wide, hammer
back-rows: incline, flat, decline /circuit mix: pull ups/chin-ups
Weighted-Barbell: Farmer Walks / Flat Terrain
Barbell Walk Farmer Walks - Barbell - Barefoot
- flat terrain: forward/backward /forward/backward/ forward/backward
barbell position: bar back-shoulders /bar in front / bar high-overhead
SATURDAY - FUELING - Intuitive FOOD and Instinctive FASTING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / orange juice (added water, electrolytes)
- meal: aged cheese (probiotics) / boiled eggs (protein-fat) / raw honey (carbs)
Sunset Fueling
- meal: beef steak / eggs fried in pan / salted butter / white pepper
- drink: orange juice (added water-ice, electrolytes)
- milkshake: peaches-bananas-cherries / Jersey cow ice cream
-- farmer/home-made: ice cream: cream-milk, egg yolks, vanilla beans, honey
Notes: My body enjoyed the meal of Friday so much decided to repeat. Something simple to cook and filled with protein to fuel my muscles, such as pan-fried beefsteak with fried eggs. Then a simple milkshake with peaches-bananas, and cherries of protein, fat, and carbs.
FRIDAY
FRIDAY - Training - Session
Notes: The workout started and ended with barbell farmer walks. For lower did a variety of hip thrusts. For the upper did presses, raises, and extensions for the chest, shoulders, and triceps using dumbbells, a bench, plus dip bars dips.
One Session: Afternoon
--- Counting Reps (4 Sets) or One-Minute Sets (4 Sets) ---
Weighted-Barbell: Farmer Walks / Flat Terrain
Barbell Walk Farmer Walks - Barbell - Barefoot
- flat terrain: forward/backward /forward/backward/ forward/backward
barbell position: bar back-shoulders /bar in front / bar high-overhead
Weighted-Dumbbells-Bench-DipBars Chest Triceps Shoulders
handgrips: underhand, overhand, hammer, hammer-reverse
chest-presses-flyes: seated: incline, flat, decline / dip bars
triceps-presses-extensions: seated: incline, flat, decline / dip bars
shoulder-presses-raises: seated: incline, flat, decline / dip bars
Weighted-Barbell-Bench-Bands: Glutes: Hip Thrusts
- Bar position: on hips with glute bands - Barefoot
foothold: classic: thrust / classic: tie-toe thrust / classic: on-heels thrust
foothold: sumo: thrust / sumo: tie-toe thrust / sumo: on-heels thrust
foothold: plie: thrust / plie: tie-toe thrust / plie: on-heels thrust
foothold: frog: thrust / frog: tie-toe thrust / frog: on-heels thrust
Weighted-Barbell: Farmer Walks / Flat Terrain
Barbell Walk Farmer Walks - Barbell - Barefoot
- flat terrain: forward/backward /forward/backward/ forward/backward
barbell position: bar back-shoulders /bar in front / bar high-overhead
FRIDAY - FUELING - Intuitive FOOD and Instinctive FASTING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / orange juice (added water, electrolytes)
- meal: aged cheese (probiotics) / boiled eggs (protein-fat) / raw honey (carbs)
Sunset Fueling
- meal: beef steak / eggs fried in pan / salted butter / white pepper
- drink: orange juice (added water-ice, electrolytes)
- milkshake: peaches-bananas-cherries / Jersey cow ice cream
-- farmer/home-made: ice cream: cream-milk, egg yolks, vanilla beans, honey
Notes: Was feeling something simple to cook and filled with protein to fuel my muscles such as pan-fried beefsteak with fried eggs with salted butter and white pepper. Then a simple milkshake of ice cream plus milk with peaches-bananas, and cherries of protein, fat, and carbs.
THURSDAY
THURSDAY-Training: Active Day with Cardio Day of Hiking
Fourth of July Holiday of Life Notes: Introvert Recharge Hiking Day
The gatherings around here are all about drinking and drunken people type of wild events. I am not into big crowds of people type of person and I rather spend my time with myself, a person, or a few people that are special to me. My time is precious and I am choosy about who I spend it with.
My Fourth of July Holiday was hiking in the forests on the farmland with me and for me that is heaven on earth. With the holiday week, I have been around more people, and after a while, it drains me energetically. I am an introvert who needs alone time to regenerate my energy field and hiking alone is my peacefulness of walking in the hiking wildlife of nature is the best day.
The day was moments of sun, rain sprinkles, and cloudiness into an evening down-pouring event. The weather has never stopped me from hiking in nature there is something biblical about being rained on or snowed on while in the outdoors. I love being outside more than inside.
At night, saw fireworks in the sky a farming neighbor was shooting them in the sky and the neighborhood could see them while watching from the comfort of our homes, instead of in the downpour of rain, which was a sweet surprise. It was a special day filled with nature and family.
THURSDAY - FUELING - Intuitive FOOD and Instinctive FASTING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / orange juice (added water, electrolytes)
- meal: aged cheese (probiotics) / boiled eggs (protein-fat) / raw honey (carbs)
Sunset Fueling
- burgers: grilled beef burgers / buns-bread / maple-syrup-pork-bacon
-- burgers: mozzarella-cheese / lettuce-tomatoes-onions-pickles
- drink: orange juice (added water-ice, electrolytes)
- milkshake: homemade root beer soda / Jersey cow ice cream
-- farmer/home-made: ice cream: cream-milk, egg yolks, vanilla beans, honey
Notes: I was hungry after hiking. Wow, I ate four grilled beef burgers with mozzarella cheese that someone else grilled on a charcoal grill plus oven-cooked pork bacon with maple syrup. The burgers were so flavorful they did not need condiments but I did add lettuce with slices of tomato, onions, and sweet-spicy pickles. The milkshake was a repeat of Wednesday to use up the leftover homemade soda in the fridge and added ice cream to create a root beer float type of flavor notes.
WEDNESDAY
WEDNESDAY-Training - One Session
Notes: My training energy is back and the training theme is Hilly-Hill of uphill and downhill. The exercises of presses, renegade rows, lunges, split squats with farmer walks as well as crunches and sit-ups. It was a fun workout the downhill was more challenging than the uphill position. This seemed to work the core and balance through uphill and downhill movements. I am always trying to find new ways to do the same exercises and this was one of those types of training sessions.
Session One: Afternoon Hilly-Hill: incline-uphill
-- counting reps and one-minute sets of four sets --
Hilly Dumbbell-Farmer Walks - walking uphill
dumbbell-handgrip: classic / reverse / underhand / overhand
Chest-Back-Shoulders-Abs: incline-uphill / dumbbells
CHEST: Presses / handgrip: classic / reverse / underhand / overhand
BACK-core: Renegade Rows: right /rest/ left /rest/ right /rest/ left -
SHOULDER: Presses / handgrip: classic / reverse / underhand / overhand
ABS: Crunches and Sit-Ups: crunch then sit-ups
Notes: Uphill-incline position while on a hill.
Lunges with Poles / incline-uphill / trekking poles
Static Lunges with Poles: right /rest/ left /rest/ right /rest/ left
Walking Lunges with Poles: walking uphill
Notes: Trekking poles in each hand for balance and a low-deep lunge.
Bulgarians on Tree Stump / incline-uphill / dumbbells
Static Split Squats - right /rest/ left /rest/ right /rest/ left
Hopping Split Squats - right /rest/ left /rest/ right /rest/ left
Notes: Foot on tree stump while facing uphill.
Session Two: Afternoon Hilly-Hill: decline-downhill
-- counting reps and one-minute sets of four sets --
Chest-Back-Shoulders-Abs: decline-downhill / dumbbells
CHEST: Presses / handgrip: classic / reverse / underhand / overhand
BACK-core: Renegade Rows: right /rest/ left /rest/ right /rest/ left -
SHOULDER: Presses / handgrip: classic / reverse / underhand / overhand
ABS: Crunches and Sit-Ups: crunch then sit-ups
Notes: Downhill-decline position while on a hill.
Lunges with Poles / decline-downhill / trekking poles
Static Lunges with Poles: right /rest/ left /rest/ right /rest/ left
Walking Lunges with Poles: walking downhill
Notes: Trekking poles in each hand for balance and a low-deep lunge.
Bulgarians on Tree Stump / decline-downhill / dumbbells
Static Bulgarians - right /rest/ left /rest/ right /rest/ left
Hopping Bulgarians - right /rest/ left /rest/ right /rest/ left
Notes: Foot on tree stump while facing downhill.
Hilly Dumbbell-Farmer Walks - walking downhill
dumbbell-handgrip: classic / reverse / underhand / overhand
WEDNESDAY- FUELING - Intuitive FOOD and Instinctive FASTING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / orange juice (added water, electrolytes)
- meal: aged cheese (probiotics) / boiled eggs (protein-fat) / raw honey (carbs)
Sunset Fueling
- grilled-food: pork brats / bread-buns / mayo-ketchup-mustard-relish
- snack: - farmers-market: cherries
- drink: soda pop (homemade root beer)
- milkshake: root beer soda / Jersey cow ice cream
-- farmer/home-made: ice cream: cream-milk, egg yolks, vanilla beans, honey
Notes: Someone else cooked the meat on a charcoal grill. The meal was grilled pork brats in bread buns with mayo, ketchup, mustard, and relish. The drink was homemade root beer as well as added to the milkshake with lots of ice cream to create a root beer float it was a wonderful treat.
TUESDAY
TUESDAY-Training - Rest-Recovery Day
Notes: Feeling period fatigue, instead of fighting it, I took another rest day this week.
TUESDAY - FUELING - Intuitive FOOD and Instinctive FASTING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / orange juice (added water, electrolytes)
- meal: aged cheese (probiotics) / boiled eggs (protein-fat) / raw honey (carbs)
Sunset Fueling
- meal-salad: grilled tuna steaks / dressing: honey-mustard-sour-cream
-- greens: garden: lettuce, cilantro, celery - farmers-market: cucumbers
- salad-crunch: veggie chips - snack: farmers-market: cherries
- milkshake: raw cherries / white chocolate / almonds / Jersey cow ice cream
-- farmer/home-made: ice cream: cream-milk, egg yolks, vanilla beans, honey
Notes: Oven-grilled tuna steaks added into a salad of lettuce, cilantro, celery, and cucumbers with a dressing of honey mustard, sour cream, and veggie chips for crunch. A snack of cherries and added to the milkshake with an organic white chocolate bar and almonds from discount grocery stores.
MONDAY
MONDAY-Training - One Session
Notes: Tired from period type of day but still wanted to do a workout with a simple-light routine. Did the same workout with two different versions of standing and seated-incline for upper or on the floor-mat for lower. Such as the lower and abs with kickbacks and lateral lifts. Then upper body is biceps and triceps. Then barbell farmer walks as the starter and finisher of the training day.
One Session: Afternoon
-- One-Minute Sets / 1, 2, or 3 Min Each Exercise --
Weighted-Barbell: Farmer Walks / Flat Terrain
Barbell Walk Farmer Walks - Barbell - Barefoot
- flat terrain: forward/backward /forward/backward
barbell position: bar back-shoulders /bar in front / bar high-overhead
Kicks-n-Lifts: STANDING: Bands-Ankle-Weights
- kicks: right /rest/ left /rest/ lifts: right /rest/ left /rest/
Glutes - donkey kickbacks / lateral-lifts
Thighs - inner thigh - lateral-kicks / lateral-lifts
Abs - leg lifts - up/down-lifts / lateral-lifts
Biceps-Triceps: STANDING: Dumbbells-Bands
Triceps - extensions - pushdowns - kickbacks
- Handgrips: forward grip / reverse grip
Biceps - front curls - wide curls- hammer curls
- Handgrips: forward grip / reverse grip
Kicks-n-Lifts: FLOOR-MAT: Bands-Ankle-Weights
- kicks: right /rest/ left /rest/ lifts: right /rest/ left /rest/
Glutes - donkey kickbacks / lateral-lifts
Thighs - inner thigh - lateral-kicks / lateral-lifts
Abs - leg lifts - up/down-lifts / lateral-lifts
Biceps-Triceps: SEATED-INCLINE: Bench-Dumbbells-Bands
Triceps - extensions - pushdowns - kickbacks
- Handgrips: forward grip / reverse grip
Biceps - front curls - wide curls- hammer curls
- Handgrips: forward grip / reverse grip
Weighted-Barbell: Farmer Walks / Flat Terrain
Barbell Walk Farmer Walks - Barbell - Barefoot
- flat terrain: forward/backward /forward/backward
barbell position: bar back-shoulders /bar in front / bar high-overhead
MONDAY - FUELING - Intuitive FOOD and Instinctive FASTING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / orange juice (added water, electrolytes)
- meal: aged cheese (probiotics) / boiled eggs (protein-fat) / raw honey (carbs)
Sunset Fueling
- meal-salad: cans: sardines / pickles / mayo-honey-sour-cream
-- greens: garden: lettuce, cilantro, celery - farmers-market: cucumbers
- drink: orange juice (added water, electrolytes)
- milkshake: mint leaves (raw-dried) / chocolate bar / Jersey cow ice cream
-- farmer/home-made: ice cream: cream-milk, egg yolks, vanilla beans, honey
Notes: I did not feel like cooking anything. Decided on a sardine salad with cans of sardines, a variety of lettuces with my favorite herb cilantro with celery as well as cucumbers, plus pickles with a dressing of honey, sour cream, and white pepper. For my milkshake, I was craving something minty with raw mint from the garden as well as dried mint, then added a milk chocolate bar that I broke into pieces. It created a powerful minty and chocolaty shake, refreshing tasting.
SUNDAY
SUNDAY-Training - Rest-Recovery Day
Notes: On the first day of the period with fatigue, rest the mind and body with no training period.
Log Life Notes: I love the smell of fresh-cut grass for some reason.
Beautifully sunny and not too humid with smells of freshly mowed grass. The lawn was getting mowed on the large farmyard. Along with the clover and alfalfa hayfield by the railroad tracks down the gravel road was being cut to create silage bales for cattle to feed in the winter months.
A peaceful feeling while doing house chores of dishes and clothes. The farmhouse window was open smelling the smells of fresh-cut grass in the air. Then after the house chores were done. I lay on the freshly mowed lawn and wow, I love the smell of fresh-cut grass this is a happy heaven on earth to me. Simple things in life make me so happy like walking barefoot on the earth is love.
SUNDAY - FUELING - Intuitive FOOD and Instinctive FASTING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / orange juice (added water, electrolytes)
- meal: aged cheese (probiotics) / boiled eggs (protein-fat) / raw honey (carbs)
Sunset Fueling
- streak: beef steak / salted butter / steak sauce
-- pasta: organic ramen noodles / beef bone broth / coconut oil / steak sauce
- snack: garden: raspberries / strawberries - farmers-market: peaches /cherries
- drink: orange juice (added water, electrolytes)
- milkshake: peaches-bananas / Jersey cow ice cream
-- farmer/home-made: ice cream: cream-milk, egg yolks, vanilla beans, honey
Foodie Notes: Felt like cooking something simple.
Frozen beefsteaks in the oven with salted butter and slow-cooked for tenderness then added sauce on steak then broil for a moment before eating. After the steak was done, pour the fat from the steak with the ramen noodles in a pan with beef bone broth, coconut oil, and steak sauce.
Food Notes: Fats from meat, my thoughts.
There are so many health experts who are against eating the fat from meats like beef. From my perspective, it contains nutrients such as collagen that create soft and strong skin. There were moments in the past when I would eat fat-free and vegan, my skin was dryer and less firm.
