FLP II - Days 40-42

Well, I was all mixed up this week with days and dates! I spent the weekend in the farm lands, which is over the mountains and down in the valley. It was quite a spectacular drive going, but a scary one coming back on winding, 2 lane highways that have tractors, cows and goats crossing . . . and mostly in the dark!

I finished up my exercise hiking through the fields, doing BW squats and lunges.
Friday: Nutrition:
0430 - 1/2 Smoothie w/spinach
0730 - 1/2 Smoothie
1100 - Vegies
1530 - Tuna salad
1800 - Salad, grilled fish, bamboo soup, bitter greens
H2O = 2.3L

FLP II - Thursday - Day 38

Exercise was really difficult this morning. Dropped like I'd never before done a chin-down! On a positive note, I got the guard to let me into the gym 10 min before opening time, so I could get the 3rd set done!
0550 - CARDIO - Eliptical: 5min @21; 3min @25-27, 2min @15-17 x 5 Intervals
EXERCISES:
Clean & Jerk: 3 x 12 (5kg/2)
Get-Ups: 3 x 16 (2.5kg)
Burpee-Push-Press: 3 x 6 (5kg/2)
Lunge-Torso Rotation: 3 x 18 (5kg)
Ball Pass: 3 x 12
3 Pt Toe Tappers: 3 x 12
Chin Down-Crunch: 3 x 4/3 x 9

Nutrition:
0530 - 1/4 banana, 1/4c papaya, 1/2 scp prt, 400cc coconut water
0745 - 500cc coconut water
0800 - Spinach omelete (1/2 portion), 1/2 orange
1045 - Quick shake w/banana & PB
1300 - 500cc coconut water
1330 - Mexican salad w/chicken breast (1/4 receipe)
1700 - Black beans (No Edamame, sold out until after holiday season)
1930 - Salmon, bok choy, mushrooms, green gourd, green onions
H2O = 2.8L

FLP II - Wednesday - Day 37

0600 - CARDIO - Eliptical: 5min @21; 3min @25-28, 2min @15-17 x 5 intervals
EXERCISES:
Clean & Jerk - 2 x 11 5kg/2
Get-Up: 2 x 16 2.5kg
Burpee-Push-Up-Press: 2 x 11 5kg/2
Lunge-Torso Rotation: 2 x 16 5kg
Ball Pass: 2 x 11
3 Pt Toe Tappers: 2 x 11
Chin Down-Crunch: 2 x 7

Out of time for 3rd set and out of energy . . . still feel really weak . . . not very good form.

Nutrition:
0545 - 600cc coconut water, 1/4 banana, 1/4c papaya, 1 scp prt
0745 - 1 egg, 1/2c OATS mix, 1 Tb coconut oil
1115 - 1/2c strawberries, 1 oz almonds
1300 - 500cc coconut water
1330 - 1-1/2c lettuce, 1/2 tomatoe, 1/2 carrot, 1/2 chicken breast, leek, EVO/lime
1600 - GS Apple/ PB
1900 - 500cc coconut water
1930 - Salad w/ 1/2 can tuna, EVO/lime

FLP II - Tuesday - Day 37

Feeling human this morning, but still weak . . . will try to exercise this afternoon???

Nutrition:
0700 - 600cc coconut water (trying to replenish my fluids without using artificial means)
0745 - 1/2c Hot Cereal Mix, green tea
1100 - Quick shake: 1c coconut water, 1/2 scp prt, 1/4 banana, 1/2 c strawberries
1400 - Spinach salad (1/2 portion)
1900 - Stir Fry w/chicken breast (1/2 portion)
H2O = 2.2L

1600 - CARDIO - Eliptical: 5min @21; 3min @25-29, 2min @17 x 5 intervals
EXERCISES:
Clean & Jerk: 3 x 10 5kg/2
Get-Up: 3 x 14 2.5kg
Burpee-Push-Up-Press: 3 x 10 5kg/2
Lunge-Torso Rotation: 3 x 14 5kg
Ball Pass: 3 x 10
3 Pt Toe Tappers: 3 x10
Chin Down-Crunch: 3 x 6
Stretches

FLP II - Sat/Sun - Days 34 + 35

Spent Saturday afternoon travelling by bus for 4 hours through the mountains of Northern Laos.

Sunday, was spent exploring many Ethnic Tribal Groups.

The sad thing is that I got deathly ill last night . . . I'll spare you the gory details! I'm putting up this blog post so that when I feel better, I can download some pics.

FLP II - Monday - Day 36

Sick all day and had to travel back home :( Just went to bed once home. Only up to finish this blog!

Nutrition:
0800 - Green Tea
1030 - 1/2 Apple, Green Tea
1300 - 200cc H2O
1545 - 900cc coconut water

FLP II - Thursday- Day 32

0635 - CARDIO T/M: 5min @5km; 2:45min @8km, 2min @5km x 5 intervals
EXERCISES:
JK-Push-Ups: 3 x 13; 1 x 12
Chin Down: 3 x 13; 1 x 12
Walk Lunge-Curl-Press: 3 x 18; 1 x 16 (5kg weights/2)
Toe Tappers: 3 x 16; 1 x 14Squat-Curl-Press: 3 x 13; 1 x 12 (5kg weights/2)
Front Dual DB Raise: 3 x 13; 1 x 12 (5kg weights/2)
Stretches

Nutrition:
0600 - Coconut water, 1/4 banana, 1/2c papaya, 1 scp prt pwdr
0900 - 1/2 Smoothie: spinach, coconut water + 1/4c flesh, 3Tb yogurt, 1/2c OATS mix, 1/2 banana, 1c strawberries, 1Tb flax il, 2scp prt pwdr
1115 - 1/2 Smoothie
1400 - Tuna salad (1/4 portion)
1500 - Apple
1800 - Salad: spinach, lettuce, tomatoe, cuke, leek, red capsium, carrot, banana pepper, EVO/lime, chicken breast
H2O = 2.4L