- Just a Daily-Weekly Log - Logging of Training, Fueling and Life Notes - July
Week of Training / Fueling Log: July 21st-27th
Noted: Noted: A week with daily workouts and food-fasting, with diary of life notes.
Weekly Life Notes Noted: Hot and humid days with lots of sweaty moments from training, chores, and indoors with no indoor air conditioner that cools the air, just fans blowing. With all the sweating it was a peaceful, quiet, and calm week is so beautiful. Wow, summer is going by too fast.
Weekly Fitness Noted: Slowly adding sprinting back into my life. I am not a runner or a jogger type of person. I have always loved short sprinting sessions because it is short intense movement and gets the heart rate going. Easing my way back into sprinting so not too shocking for the body.
Weekly Food Noted: Been doing the format of dry fasting with two eating windows of sunrise and sunset for a few months now. However, getting the message from the body that it needs more calories. Also, want to add more high-intensity and heavier weights that require more calories to complement that type of training. I love fasting moments but also feel the beauty of fueling the body with food. Some months I feel like fasting more and then other times I feel like fueling more.
SATURDAY
SATURDAY-Training: Intuitive Strength and Instinctive Muscles
Format: MINI TRAINING SESSIONS: Outdoor/Indoor
-- The Variety of Exercises throughout the Day on this Day -
Bodybuilding: Bench, Dumbbells, Barbell, Bands
Back/Biceps: Curls, Rows, Shoulder Raises
- incline bench - flat bench - decline bench - bent-over
handgrips: underhand, overhand, hammer, hammer-reverse
Leg-Glute: Barbell: Hip Thrusts, Squats, and Deadlifts
- thrust-rdl-squat/ thrust-stiff-squat/ thrust-good-mornings-squat
- barbell-bar: hips/front/shoulders/overhead/back
foothold: classic, sumo, plie, frog, goblet
Abs - Standing-Sitting - Weighted Ball: Twists and Lifts
Walking-Strength: Barbell
- Farmer Walks: backwards/forwards
-- barbell-Bar: front/shoulders/overhead/back
Anaerobic Exercise:
- One Short - Sprinting Session
SATURDAY - FUEL - Intuitive FOOD and Instinctive FUEL
Sunrise: coffee/teas/ cheese/eggs/honey
Noon: white fish/blueberries/ orange juice (water, electrolytes)
Sunset: Meal: Bread Chicken Strips Salad
-- meat-fats: breaded chicken strips / mayo / coconut oil
-- salad-carbs: lettuce/cilantro/tomatoes/ bread croutons /
- milkshake: bananas/ice cream (jersey cow milk, eggs, vanilla, honey)
FRIDAY
FRIDAY -Training: Intuitive Strength and Instinctive Muscles
Format: MINI TRAINING SESSIONS: Outdoor/Indoor
-- The Variety of Exercises throughout the Day on this Day --
Bodybuilding: Bench, Dumbbells
Chest/Triceps/Shoulders: Presses, Extensions, Push-ups
- incline bench - flat bench - decline bench -
handgrips: underhand, overhand, hammer, hammer-reverse
Leg Day - Variety: Lunges, Step Ups, Split Squats
- incline - flat - decline - elevated - bulgarians
Abs - Sitting - Sit-Ups, Crunches
- incline bench - flat bench - decline bench -
Walking-Strength: Dumbbells
- Farmer Walks: backwards/forwards
-- underhand, overhand, hammer, hammer-reverse --
Anaerobic Exercise:
- One Short - Sprinting Session
FRIDAY - FUEL - Intuitive FOOD and Instinctive FUEL
Sunrise: coffee/teas/ cheese/eggs/honey
Noon: white fish/blueberries/ orange juice (water, electrolytes)
Sunset: Meal: Ground Beef Salad
-- meat-fats: ground beef /butter /avocado/goat cheese
-- salad-carbs: lettuce/cilantro/tomatoes/ bread croutons /
- milkshake: bananas/ice cream (jersey cow milk, eggs, vanilla, honey)
THURSDAY
THURSDAY-Training: Full Rest Day
THURSDAY - FUEL - Intuitive FOOD and Instinctive FUEL
Sunrise: coffee/teas/ cheese/eggs/honey
Noon: beef jerky/dried fruit/ orange juice (water, electrolytes)
Sunset: Meal: Ground Beef and Rice with Veggies
-- meat-fats: ground beef / butter /coconut oil
-- salad-carbs: white rice / variety of veggies/herbs /
- milkshake: peanut butter /ice cream (jersey cow milk, eggs, vanilla, honey)
WEDNESDAY
WEDNESDAY-Training: Intuitive Strength and Instinctive Muscles
Format: MINI TRAINING SESSIONS: Outdoor/Indoor
-- The Variety of Exercises throughout the Day on this Day -
Bodybuilding: Bench, Dumbbells, Barbell, Bands
Shoulders: Presses, Raises, Shoulder Push-Ups
- incline bench - flat bench - decline bench -
Leg-Glute: Squats and Deadlifts
- barbell-bar: front/shoulders/overhead/back
- foothold: classic, sumo, plie, goblet
- rdl-squat/stiff-squat/good-mornings-squat
Abs - Planks and Side-Planks with Weighted Ball
Walking-Strength: Barbell, Bodyweight
- Farmer Walks: backwards/forwards
-- barbell-Bar: front/shoulders/overhead/back
Plyometric-Calisthenics: Bodyweight
- Walking-Jumping Squats, Crawling Animal Crawls
Anaerobic Exercise:
- One Short - Sprinting Session
WEDNESDAY - FUEL - Intuitive FOOD and Instinctive FUEL
Sunrise: coffee/teas/ cheese/eggs/honey
Noon: goat cheese/black olives/ orange juice (water, electrolytes)
Sunset: Meal: Salmon and Salad
-- meat-fats: salmon/butter/ avocado
-- salad-carbs: lettuce/cilantro/tomatoes/bread croutons
- milkshake: blueberries /ice cream (jersey cow milk, eggs, vanilla, honey)
TUESDAY
TUESDAY-Training: Intuitive Strength and Instinctive Muscles
Format: MINI TRAINING SESSIONS: Outdoor/Indoor
-- The Variety of Exercises throughout the Day on this Day -
Bodybuilding: Bench, Dumbbells, Barbell, Bands
Back/Biceps: Curls, Rows, Pull-Ups/Chin-Ups
- incline bench - flat bench - decline bench - bent-over
handgrips: underhand, overhand, hammer, hammer-reverse
Glutes: Bench: Hip Thrusts, Floor-Mat: Banded Glute Kicks
- thrusts/banded-circuits/thrust jump-walkout -
foothold: classic, sumo, plie, frog, tip-toe, on heels, elevated
Abs - Standing-Sitting - Weighted Ball: Twists and Lifts
Walking-Strength: Dumbbells, Bodyweight
- Farmer Walks: backwards/forwards
-- underhand, overhand, hammer, hammer-reverse --
- Walking Hip Thrusts, Standing Glute Kicks-Walks
Plyometric-Calisthenics: Bodyweight
- Jumping Hip Thrusts, Crawling Animal Crawls
Anaerobic Exercise:
- One Short - Sprinting Session
TUESDAY - FUEL - Intuitive FOOD and Instinctive FUEL
Sunrise: coffee/teas/ cheese/eggs/honey
Noon: chicken breast/black olives/ orange juice (water, electrolytes)
Sunset: Meal: Breaded Boneless Chicken Wings
-- meat-fats: boneless chicken wings/coconut oil
-- carbs: breaded chicken (breadcrumbs, flour, herbs, eggs)
- milkshake: mint/chocolate/ice cream (jersey cow milk, eggs, vanilla, honey)
MONDAY
MONDAY-Training: Intuitive Strength and Instinctive Muscles
Format: MINI TRAINING SESSIONS: Outdoor/Indoor
-- The Variety of Exercises throughout the Day on this Day --
Bodybuilding: Bench, Dumbbells
Chest/Triceps: Presses, Extensions, Dip Bar Dips
- incline bench - flat bench - decline bench -
handgrips: underhand, overhand, hammer, hammer-reverse
Leg Day - Variety: Lunges, Step Ups, Leg Kicks
- incline lunge - flat lunge - decline lunge -
Abs - Sitting - Sit-Ups, Crunches, Twists
- incline bench - flat bench - decline bench -
Walking-Strength: Dumbbells, Bodyweight
- Farmer Walks: backwards/forwards
-- underhand, overhand, hammer, hammer-reverse --
- Walking: Push-ups, Planks, Lunges
Plyometric-Calisthenics: Bodyweight
- Jumping Steps/Jumping Lunges/ Burpees
Anaerobic Exercise:
- One Short - Sprinting Session
MONDAY - FUEL - Intuitive FOOD and Instinctive FUEL
Sunrise: coffee/teas/ cheese/eggs/honey
Noon: chicken breast/raspberries/ orange juice (water, electrolytes)
Sunset: Meal: Steak and Salad
-- meat-fats: beef steak/butter /avocado/goat cheese
-- salad-carbs: lettuce/cilantro/tomatoes/ bread croutons
- milkshake: peanut butter/ice cream (jersey cow milk, eggs, vanilla, honey)
SUNDAY
SUNDAY-Training: Intuitive Strength and Instinctive Muscles
Notes: A hiking session with trekking poles one in each hand on hilly hills of up and down hills.
Format: TRAINING SESSIONS: Outdoor
-- The Exercises on this Day --
Cardio-Endurance: Long High Intensity Hilly Hiking Session
SUNDAY - FUEL - Intuitive FOOD and Instinctive FUEL
Sunrise: coffee/teas/ cheese/eggs/honey
Noon: goat cheese/tomatoes/ orange juice (water, electrolytes)
Sunset: Meal: Taco Salad
-- taco meat: ground beef/butter/ variety: spices-herbs-peppers
-- taco toppings: salsa/sour cream/lettuce-cilantro-tomatoes/tortilla chips
- milkshake: peanut butter/ice cream (jersey cow milk, eggs, vanilla, honey)
