Topic: Chronicles of M2

[Mark Toorock]

Here it goes. My once a month workout routine

[Mark Toorock]

One hour of tree work, lacher's, precion jumps from branch to branch, vaulting through brnaches, plus about 20 pullups. Couldn't do a single muscle up.

[Mark Toorock]

Cylcing: 6 miles
Kayaking: 6 miles - 3 miles upstream from Key Bridge to Chain bridge about 2 1/2 hours. 3 miles downstream back to Key bridge about 45 minutes. Tandem kayak with Gret.

Night: 5 minutes stretching

[Mark Toorock]

WOD as RX'd except I doubled the lunges and laterals. Remember to count each side as 1 rep. Took it easy on lateral bounds due to sprained ankle, but ankle felt good in running. Pulled left hamstring, I think from lunges.
21 minutes. Also jogged 1 mile each way to the track.

Update: Quads sore next day, not sure why I thought they wouldn't be.

[Mark Toorock]

666 watchout!

Breakfast: 9:00 two eggs over easy, three slices ham, apple, banana

Lunch: 11:30 BBQ chicken (no skin- breasts), mixed steamed veggies, 1 slice mango (1/8 mango?) and about 1 oz pinapple.

Snack 2:00 20 peanuts raw.

Dinner - (shutup Gear) 7:30 bowl of Pho Tai beef noodle soup. Durian Milkshake

Night snack 9:00 (shutup twice gear) milkshake, 1 cup milk, ice, 1 tsp honey, 1 tbsp peanut butter, 1 scoop whey protein


Exercise: Run about 2 miles with light (8 pounds?) backpack

Parkour - practice for about an hour, high intensity, very little rest, all kinds of movement

WOD - horrible attempts at muscle ups, tried abotu 20 times in various combinations of negatives and regular attempts, nothing happended that oculd actually be called a muscle up.

Icing ankle, obviously strained the sprain during training tonight.

[CyanideSoda]

Yum I want some ham and bannanas. 

[Gearsighted]

666 watchout!

Breakfast: 9:00 two eggs over easy, three slices ham, apple, banana

Just so you know, two eggs and three slices of ham is probably 3...maybe 4 protein if you're lucky, while an apple and a banana is easily 5 carbs.

[Mark Toorock]

Stay out of my friggin breakfast. 

[psycosis12]

M2 you tickle my belly

[Mark Toorock]

Glass of water counter IIIIII

9:00 Breakfast 5 eggs, 1 cup mixed fruit (mango, honeydew, canteloupe) How many blocks is that Mr. Wizard?

11:00 Snack 12 almonds roasted salted and really fricken good.

11:30 Lunch #1 1/4 cup pasta, 4 oz eggplant parm

12:30 Lunch #2 12 oz salad, mostly lettuce and celery. 4oz turkey breast roasted, no skin.

6:00 WOD made it to 8 pullups unbroken sets, 9th set broken, had to go. Better than before, but wanted to make it thorugh 10th set unbroken.

7:00 "business" dinner - sushi, mostly sashimi, probably 1/4 cup rice, green tea ice cream

[Gearsighted]

Depends on how much of each you had in the cup. Cantelope is higher than I would have thought...I think 1/4 cup is a block, where mango is even higher! You had 5 eggs so you were probably close to matching that with 5 carbs

[Mark Toorock]

Camping - 4 mile hike + 1 hour running jumping on rocks / waterfalls

[Mark Toorock]

Wow. What an awesome day, got to hang with Gear, Akh, and Skipper.

Trained with weight vest at Woodberry.

Then did Fran - first time ever - just the bar, and last two sets of pullup sused 72pounds assist on pullups (ugh!) 7:31 - plenty of room to improve.

Then went to old rag - maybe 1 mile hike, plus 2 hours playing on rocks in river - cold swim!

[Mark Toorock]

10:00 Breakfast: 2 eggs, 2 slices ham, 1 small nectarine, 3 teaspoons raw sunflower seeds
11:00 snack - 2 oz raw fennel root
12:00 lunch, 3 turkey hot dogs, 6 cups raw baby spinach with 2 tbs olive oil, 1 tsp balsamic, and juice of 1/2 lemon
1 mile barefoot walk
2:00 snack - couldn't help it! 1/4 canteloupe, 1 oz ham, 1 oz imitation crabmeat, 2 tsps sunflower seeds
4:00 snack - no wonder I'm a fatass - 1/4 canteloupe, 1/2 a small plum
5:45 WOD - 16:34 but only did 1/5 double unders - sweating like a well, like a fat old guy forced to exercise

8:00 Run 3 miles with stairs and hills, some mixed PK along the way, mostly tic-tacs, and some QM up and down stairs

9:00 Dinner: not enough protein. 1/2 pack imitation crab with 1 tbsp cocktail sauce. 1 chinese chicken lettuce wrap, about 1.5 pounds of mixed stir fried vegetables, bok choy, broccoli and bamboo shoots with garlic, no sauce

10:00 desert, 2 tbsp fresh coconut, 1/2  a mango, 1/2 cup milk, ice - blended

[Gearsighted]

Haha, I love that you get down on yourself for eating cantelope and plums :p Remember, all of your collegues were eating krispy kreme and big macs around that time, and they didn't spend the entire weekend jumping around like a fool

[Mark Toorock]

I'm trying, I really am!! I don't want to be "good for my peer group", I want to be good for me.

I don't even eat the good stuff at the bottom of the yogurt anymore. Not bad for a guy who last year at this time at 4 snickers bars one day.

Time to get back on "The M2 Diet"

[Mark Toorock]

7:30 1/2 hour yoga, 3X Surya Namaskara, warrior 1,2,3 (virabhadrasana 1,2,3), trikonasana, vasisthasana
9:45 Breakfast 3 eggs, 3 sausage links, 1 small red grapefruit (size of an orange)
10:30 snack - 2 oz chesse
12:00 "Lunch Break" - 10 deadlifts (bar) 10 squat-thrust + shoulder press (bar) to try to learn form, on heels whole time, good stretch of hams  lower back
1:00 3 BBQ drumsticks, 20 peanuts, 1 small apple, 1 cup coffee
5:00 snack - 3 slices ham, 1 bag baby carrots, 40 peanuts
8:00 dinner - 3 "naked strips" from Popeyes - no breading. 1/2 container BBQ sauce.
11:30 snack - 1 small apple

[Mark Toorock]

Water IIIIII

9:30 Breakfast - 4 eggs, 3 slices ham, 1/4 cup cut fruit, 1/2 apple. 20 peanuts
Lunch 12:30 - Salad, romaine with grilled chix, oil and balsamic - about 3 cups greens and about 3 oz chix
Capucino - 2:30

Mango - 7:30

8:00-10:00 gymnastics. tough class, quads gave out in last half of conditioning. back to basics on roundoff, good back tucks and handsprings on tramp.

10:15 lg chix breast, 1/2 cup cooked spinach, 1/4 mashed potatoes, mango smoothie

[Mark Toorock]

Water IIII

9:00 Breakfast - 4 eggs, 1cup corned beef hash with 1/2 potatoes removed, 1 cup cut fruit canteloupe, honeydew, pineapple)
1:00 Lunch - 3 large meatballs, 1pound steamed veggies. 1/2 an apple

6:00 - 1.5 hours parkour trianing w/ Kiernon, Andreas (not that Andreas!) Manilla, Pyro and Future.

7:30 2 guinesses (diet guinesses?) 1/2 cup sauteed spinach

8:30 1 hour "training" (see two guinesses above) with Kiernon. Tag, underbars, vaults, precisions.

10:00 1/2 pound chicken, 1/2 cup pasta, tomato with mozzerella, 2 glasses wine (diet wine)

1:30 AM (diet bucca)
3:22 am ... uhm ...

[Mark Toorock]

Water III

9:30 Breakfast - 4 eggs, 3 slices ham, 1 slice cheese - 2 slices whole wheat toast, 1/2 cup mixed fruit (w strawberries)
12:30 Lunch - 4 oz chicken, 4 cups salad with oil and balsamic + 2 tbps olives