Yael's 2011 Log

[Yael Grauer]

Day 1

s+c is gonna be divided into push,press and leg

5 minutes of jumprope/jogging, then leg warmup (3x10 circuits one-legged squats to a box (per leg), leg curls with a band, leg curls on the JG)

pull workout: 3X10 db rows (25# dumbbell, 1 arm at a time), 90 degree body rows on the Jungle gym, one arm chinups on the TRX

workout 2: metcon
10 sets of 30 bw squats, 10 band pulls and 10 band chest presses

Food + supplements:

l-glutamine 1000mg before breakfast

breakfast: 2 egg whites, 1 banana, cinnamon + 1 tbsp flax meal "porridge"

lunch: cabbage with tuna and some sesame seed oil (not a lot)

snack: handful of almonds, protein shake with creatine dose #1 (they say 3 doses for the first week)

post workout: BCAA/creatine #2

dinner: sausage with potatoes and cabbage (I know, it's fatty and starchy, but this is my transition week)

post workout: creatine #3, fish oil

[Yael Grauer]

Day 2

5 minutes of jumprope/jogging, then leg warmup (3x10 circuits one-legged squats to a box (per leg), leg curls with a band, leg curls on the JG)

push workout: 3X10 60-degree TRX pushups, regular pushups, band shoulder presses

workout 2: jits

Food + supplements:

l-glutamine 1000mg before breakfast
plus creatine

breakfast: leftover sausage/potatoes (post workout)

BCAA/creatine

lunch: chicken, some tomatoes

dinner: this awesome thai chicken soup stuff

protein shake with creatine, fish oil

[Yael Grauer]

Day 3 is a rest day, I'm doing 3-1 but I'm counting my pre-test as a workout since I got tired from it

Food + supplements:

l-glutamine 1000mg before breakfast

brunch: banana/egg white/flax meal/cinnamon

snack: protein shake with creatine

dinner: honey fried chicken, mashed potatoes with gravy, corn and soda
yes, that was a cheat meal...this is my transition week

late-night snack: leftover potato/cabbage/sausage meal (all sausage is gone though, so mostly potatoes), fish oil

Am eating beef again tomorrow but transitioning next week to chicken and fish plus earlier bedtime.

[Yael Grauer]

Day 4--pull workout (3X 6 pullups, 10 1-arm TRX pullups, 10 60 degree pullups)
workout 2--bjj

Food + supplements:

l-glutamine 1000mg before breakfast

breakfast: chicken liver, banana

snack: protein shake with creatine, banana

lunch: broccoli/chicken salad, creatine/coconut water, handful of popcorn (yeah, yeah)

dinner: two sausages (i know, i know. lol) + fish oil

Am eating beef Sat. but transitioning next week to chicken and fish plus earlier bedtime next week.

[Yael Grauer]

Day 5

workout 1: push workout
workout 2: bjj

l-glutamine 1000mg before breakfast
one orange
BCAAs with creatine
cabbage/tuna salad
Paleo chicken cacciatore
corn chips
protein shake with creatine, fish oil

transition week is almost over...one more day...

[Yael Grauer]

New workouts:

A- DB Power Cleans 4 x 5 reps each, DB Straight Leg Deads x12 x12 x10, DB Front Squat x12 x10 x8, Full Bodyweight Plyo Squats 2x5

B- Assisted pullups x10 x10 x10 x8 (overhand grip), Pushups or DB Bench Press x12 x12 x10 x8, DB Bent Row x12 x12 x10, Pop Pushups 2 x 3-5 (plyos for few powerful reps, full ROM), External shoulder rotations 2 x 15-20 (light prehab) Choice of 2-3 abs exercises for 2-3 sets each

C- Push Press x10, x8, x8, x6(one week) Shoulder Press x12, x12 x10 x10 (the other week), Neutral Grip Pushups 3 sets to just before failure, DB Bicep Curl x12 x10 x10, External Shoulder Rotations 2 x 15-20 reps (light prehab), Tricep DB Kickback x12 x12 x10, DB Hammer Curls x10 x10(optional), choice of 2-3 ab exercises for 2-3 sets each

Trying to figure out how to work hip-dominant work into this... sumo deads are out but KB swings maybe? and also for ab exercises wanna include rotational, like cable chops, but not sure how. and grip work. plus need to make sure to stretch out hip flexors and front of shoulders and strengthen lower back...

[Yael Grauer]

Forgot to log in for the past two days. I didn't work out, but I'm trying to remember what all I ate. Yesterday I made a pot roast (grassfed beef, beef broth, potatoes, onions, celery) for dinner and I had an omelet for breakfast (with a teeny bit of bacon, green and red peppers, onions and garlic, whole eggs) but I can't remember what else, nor can I remember what I ate on Saturday but I remember it wasn't enough food.

[Yael Grauer]

Workout #1: weight workout A (DB Power Cleans 4 x 5 reps each, DB Straight Leg Deads x12 x12 x10, DB Front Squat x12 x10 x8, Full Bodyweight Plyo Squats 2x5) with 20 lbs.

Workout #2: BJJ drills trying to do at cardiac output heartrate. I did solo and wall guard drills (reverse bicycling, reverse bicycling hip switches, one-legged spins, half and full wall spins)

Food + supplements:

l-glutamine 1000mg before breakfast

breakfast: two eggs cooked with pastured butter, banana

lunch: paleo chicken cacciatore

post-workout: bcaas with creatine

dinner: beef pot roast and potatoes

snacks: 3-4 macadamia nuts, an apple, four squares of chocolate

also: protein shake with creatine, fish oil

[Yael Grauer]

Wow, I got behind on this and now it's all jumbled

Tuesday
lunch: egg white/banana/cinn/flax thing
dinner: tuna salad
snacks: berries, macadamia nuts, chocolate

Wednesday
breakfast: tuna salad
lunch: um, i can't remember?
dinner: pork chops with onions, brussel sprouts

Thursday
breakfast:
lunch:
dinner: whatever he's cooking! lol

workouts

tues: bjj (and that's it)
wed: nothing...
thurs: weight workout #2, bjj

[Yael Grauer]

DB Power Cleans (25#) 4 x 5 reps, DB Straight Leg Deads (25#) x12 x12 x10, DB Front Squat (25#) x12 x10 x8, Full Bodyweight Plyo Squats 2x5, some heavybag work

breakfast: two eggs cooked with pastured butter, banana
lunch: leftover beef stew, an apple
post-workout: almond milk/protein shake
dinner: Greek scallops, salad
Supplements: glutamine, ALA, fish oil, creatine/protein powder in shake