Wednesday, June 03, 2009

New Workout and Diet Depletion Video

Fast and well designed, but performance was poor…

I had a bit of an injury on the weekend while on an adventurous hike…I jumped off an 8 foot ledge and landed on some hard ground. I thought I broke my heels…but fortunately not and I got fixed up well at the chiro with some ART.

Today's workout was…

1) Overhead Squats – 85x3x5

2A) Medium Stance Parallel Squats – 295x3x5
2B) Cable External Rotations – 3x6

3) Olympic (Full) Squat – 175x3x10

4A) Back Extension – 15x3x12
4B) Pullups – 6; Chin-ups – 10; Inverted Row – 20

2pm – Small After Workout Lunch
- 2 bananas (on walk home – still struggling with something to replace chocolate milk)
- 2 slices spelt bread
- 1 tablespoon organic cashew butter
- 1/8th watermelon
- Some cherries

4pm – Late Lunch (due to afternoon phone interviews)
- 4 slices Spelt bread with 2-3 tbspn raw almond butter + some blueberries

Don't miss the diet depletion video below,

Craig Ballantyne, CSCS, MS


Melissa said...

You should either make your own chocolate milk (cocoa powder and stevia can be melted together in a bit of milk/water to make a syrup), or make a fruit/plain yogurt smoothie-type drink ahead of time, with sweet enough fruit that wouldn't even need sweetener.

Anonymous said...


Melissa said...

Of course, I forgot about the dairy, no need to shout :). A non-dairy milk without added sweetener (I've used rice or almond before) would also work for option 1, and a kefir type fruit drink might work well in place of option 2, or a simple fruit drink without the fermentation, but still pre-made, maybe add silken tofu for protein.

Craig Ballantyne, CSCS, MS said...

i think i'll just stick to the sandwiches.

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