August Diary Two - Daily Training and Food Fueling: August 11th-17th

- Just a Daily-Weekly Log - Logging of Training, Fueling, and Life Notes - August

Just a Daily-Weekly Fitness Log - Logging of Training and Fueling - August

Week of Training / Fueling Log: August 11th-17th

Noted: A week with daily workouts and food-fasting, with diary of life notes.

Diary Three/Four - August - Diary Two - August - Diary One - August - Diary Four - July

Weekly Life Notes Noted: The weather was the perfect temperature of not too hot or too cold.

Weekly Fitness Notes: My training focus was to work muscle groups twice this week with high intensity. My light intensity days with the same routine on Sunday and Tuesday of pilates, yoga, ballet-barre mix along with crawling-calisthenics plus sprinting. High-intensity days were Monday and Friday with the same repeated routine of legs, chest, triceps, shoulder presses, and abs with dumbbell farmer walks. Then Wednesday and Saturday the same repeated routine of glutes, back, biceps, shoulder raises, core with barbell farmer walks, and one full rest day on Thursday.

Weekly Food Notes: The theme was eating more calories and protein this week to enhance my training. In the past, I would eat to lose body fat. But now that I strength train like a crazy woman I eat to give my body more fuel for training. Being strong is more important to me than having a certain body fat percentage. I love training and fueling the body it is so much fun for me.

SATURDAY - Training: Intuitive STRENGTH and Instinctive MUSCLES

Format: One TRAINING Long SESSION: Outdoor-Indoor-Outdoor

Walking-Strength Session

- Barbell Farmer Walks - Forwards/Backwards/Sideways

-- barbell-bar: front/shoulders/overhead/back ---

Finisher: Bodyweight Jump Squats - Bodyweight One Leg Jumping

Glute-Leg Day with Back, Biceps, Shoulders, and Core

- Barbell Squats-Deadlifts: Classic, Sumo, Plie, Goblet, RDL, Stiff, Good-Mornings

- Dumbbell Biceps: Incline-Decline-Standing: Curls: Front, Wide, Hammer, Reverse

- Barbell Glutes: Hip Thrusts: Classic, Sumo, Plie, Frog / Bodyweight Thrust: Jumps-Walks

- Dumbbell Back-Shoulders: Incline-Decline-BentOver: Rows, Renegades, Raises

- Stability Ball: Core-Glutes: Ab Isometrics on Ball, Glute Brides-Rolls Feet on Ball

Finisher: Variety of Bar - Pull-Ups/Chin-Ups Bars - Assortment of Handgrips

Walking-Strength Session

- Barbell Farmer Walks - Forwards/Backwards/Sideways

-- barbell-bar: front/shoulders/overhead/back ---

Finisher: Bodyweight Jump Squats - Bodyweight One Leg Jumping

Saturday - FUEL - Intuitive FOOD and Instinctive FUEL

Sunrise: coffee and teas plus cheese, eggs, and honey

Noon: beef jerky / bananas / orange juice (water, electrolytes)

Sunset: Chicken Legs with Mashes Potatoes and Spaghetti Squash

-- Chicken Legs (oven baked with variety of herbs-seasonings)

-- Mashed Potatoes (butter-cream with variety of herbs-seasonings)

-- Spaghetti Squash (from garden / oven baked: salted butter)

Muscle Building Milkshake: Peanut-Butter and Strawberry Jelly

--- jersey cow milk (ice cream, milk, egg yolks, vanilla, honey)

--- peanut butter (natural peanut butter) / strawberry jelly (homemade)

FRIDAY - Training: Intuitive STRENGTH and Instinctive MUSCLES

Format: One TRAINING Long SESSION: Outdoor-Indoor-Outdoor

Walking-Strength Session

- Dumbbell Farmer Walks - Forwards/Backwards/Sideways

- Dumbbell Walking Lunges - Forwards/Backwards/Sideways

Finisher: Bodyweight Jump Lunges - Jumping-Lunges

Leg-Glute Day with Chest, Triceps, Shoulders, and Abs

- Barbell Legs: Lunges: Static, Elevated, Curtsy / Step-Ups

- Dumbbell Chest-Shoulders: Incline-Flat-Decline: Presses, Flyes, Pushes

- Dumbbell Legs: Split Squats: Bulgarians, Single Leg RDL / Step-Ups

- Dumbbell Triceps: Incline-Flat-Decline: Presses, Extensions, Pushes

- Dumbbell Abs: Incline-Flat-Decline: Crunches, Sit-Ups, Twists

Finisher: Variety of Dip Bar Dips: Assortment of Handgrips

Walking-Strength Session

- Dumbbell Farmer Walks - Forwards/Backwards/Sideways

- Dumbbell Walking Lunges - Forwards/Backwards/Sideways

Finisher: Bodyweight Jump Lunges - Jumping-Lunges

Friday - FUEL - Intuitive FOOD and Instinctive FUEL

Sunrise: coffee and teas plus cheese, eggs, and honey

Noon: organic protein bar / orange juice (water, electrolytes)

Sunset: Two Homemade Pizzas: Different Toppings

- Both Pizzas: Frozen Bread Dough (cut in half = two pizzas)

- Meaty: tomato sauce, sweetcorn-peppers-olives, roasted garlic: beefsteak, mozzarella

- Vegan: tomato sauce, sweetcorn-peppers-olives, roasted garlic: chickpeas-eggplant-tofu

Muscle Building Milkshake: Lots of Grapes

--- jersey cow milk (ice cream, milk, egg yolks, vanilla, honey)

--- Green Grapes, Red Grapes, Purple Grapes

THURSDAY- Training: Intuitive STRENGTH and Instinctive MUSCLES

Rest Day: Full Rest and Recovery Day: Rainy Day - Something Peaceful About Rainy Days -

Thursday - FUEL - Intuitive FOOD and Instinctive FUEL

Sunrise: coffee and teas plus cheese, eggs, and honey

Noon: chicken breast / plums-grapes-cherries / orange juice (water, electrolytes)

Sunset: Grilled Cheese with Chicken Breast and Eggplant plus Tomato Soup

-- Grilled Cheese: muenster cheese, buttered bread (baked from frozen dough)

-- Chicken: cooked with eggplant slices then added onto grilled cheese sandwich

-- Tomato Soup: canned, added from garden: tomatoes, onion greens, variety of herbs

Muscle Building Milkshake: Peanut-Butter with Chocolate Eggs

--- jersey cow milk (ice cream, milk, egg yolks, vanilla, honey)

--- peanut butter (natural peanut butter)

--- chocolate (pudding-like) eggs: low heat non-stop stir: whole eggs, chocolate, butter

---- the chocolate eggs a new way to add more nutrition, flavor, calories ----

WEDNESDAY - Training: Intuitive STRENGTH and Instinctive MUSCLES

Format: One TRAINING Long SESSION: Outdoor-Indoor-Outdoor

Walking-Strength Session

- Barbell Farmer Walks - Forwards/Backwards/Sideways

-- barbell-bar: front/shoulders/overhead/back ---

Finisher: Bodyweight Jump Squats - Bodyweight One Leg Jumping

Glute-Leg Day with Back, Biceps, Shoulders, and Core

- Barbell Squats-Deadlifts: Classic, Sumo, Plie, Goblet, RDL, Stiff, Good-Mornings

- Dumbbell Biceps: Incline-Decline-Standing: Curls: Front, Wide, Hammer, Reverse

- Barbell Glutes: Hip Thrusts: Classic, Sumo, Plie, Frog / Bodyweight Thrust: Jumps-Walks

- Dumbbell Back-Shoulders: Incline-Decline-BentOver: Rows, Renegades, Raises

- Stability Ball: Core-Glutes: Ab Isometrics on Ball, Glute Brides-Rolls Feet on Ball

Finisher: Variety of Bar - Pull-Ups/Chin-Ups Bars - Assortment of Handgrips

Walking-Strength Session

- Barbell Farmer Walks - Forwards/Backwards/Sideways

-- barbell-bar: front/shoulders/overhead/back ---

Finisher: Bodyweight Jump Squats - Bodyweight One Leg Jumping

Wednesday - FUEL - Intuitive FOOD and Instinctive FUEL

Sunrise: coffee and teas plus cheese, eggs, and honey

Noon: chicken breast / garden tomatoes-herbs / orange juice (water, electrolytes)

Sunset: Seafood Stir-fry with White Rice and Cauliflower plus Garlic Butter

-- Seafood: Canned: Clams, Oysters, Mussels, Crabmeat / Frozen: Shrimp

-- from Garden: Cauliflower / from a Bag: White Rice

-- etc.: Coconut Oil, Salted Butter, Mayo, Roasted Garlic, White Pepper, Honey

Muscle Building Milkshake: Peanut-Butter with White-Chocolate, Cherries

--- jersey cow milk (ice cream, milk, egg yolks, vanilla, honey)

--- peanut butter (natural peanut butter) / white chocolate bar / cherries

TUESDAY- Training: Intuitive STRENGTH and Instinctive MUSCLES

Format: Two TRAINING SESSIONS: Outdoor

Session One:

Circuit: Short Sprinting, Crawling Calisthenics, Weighted Yoga Sequence

Short Sprints - 3-Min- Session: 30-Sec/rest/1-min/rest/30-Sec/rest/1-min -

Crawling with Calisthenics: animal crawls, push-ups/planking: high-low-reverse-side

Yoga: warrior poses, updog/downdog, tree poses - weighted ball/ankle-wrist weights

STANDING: Pilates, Ballet-Barre-Bands-Ball: Kicks-Lifts-Circles-Toes

-- bands, weighted ball, ankle weights, wrist weights --

Glute Kicks-Circles: back - front - lateral / glute-squeezes

Arms forward-backwards: circles - waves - lifts - twists - hands

Leg Lifts-Taps: back - front - lateral / ballet toe-taps-lifts

Arms lateral-overhead: circles - waves - lifts - twists - hands

Ab - Lifts - leg ball lifts - arm ball lifts - core ball twists

Session Two:

FLOOR-MAT: Pilates, Ballet-Barre-Bands-Ball: Kicks-Lifts-Circles-Toes