bkpfitness-blog - Tumblr blog

[bkpfitness-blog]

On this day...June 8, 2017

I did this:

walked the dogs

left shoulder hurting

I ate this:

coffee

yogurt with granola

protein shake

cobb salad

5 beef tacos, a beer

[bkpfitness-blog]

On this day...June 7, 2017

I did this:

walked the dogs

2 x 10 dips

2 x 10 pull ups

left shoulder hurting on the pulls

I ate this:

coffee

yogurt

protein shake

protein/granola bar

crusted tilapia with roasted veggies

tacos,one beer

[bkpfitness-blog]

On this day...June 6, 2017

I did this:

walked the dogs

50 kettlebell swings (50lb bell)

2 x 20 push ups

[pulls are hurting, some kind of injury to left lat or shoulder, pull ups hurt]

I ate this:

coffee

yogurt with granola

protein shake

protein/granola bar

crusted tilapia with roasted veggies

tacos, nachos and beers

[bkpfitness-blog]

On this day...June 5, 2017

I did this;

walked the dogs

cleaned up outside and around the house

went to sleep at 9 p.m.

I ate this:

coffee

yogurt with granola

protein shake

crusted tilapia and roasted veggies

cheeseball and ritz crackers

more tilapia and roasted veggies

[bkpfitness-blog]

On this day...June 4, 2017

I did this:

walked the dogs

played golf

got a brutal massage

I ate this:

coffee

yogurt with granola

protein shake

golf snacks - granola bar, beers

half a pepperoni pizza

nachos and a beer while watching tv

diet has really gone off the rails, need to get back on track starting now.

[bkpfitness-blog]

On this day...June 3, 2017

I did this:

walked the dogs

rowed 2000m (2 x 1000m, both sub 4:00)

paddle board, hang out on the beach

I ate this:

coffee

yogurt with granola

protein shake

beach bbq: everything: hot dog, ribs, fried chicken, sukyaki, beef broccoli, chips, cupcake, cookie, beers

[bkpfitness-blog]

On this day...June 2, 2017

I did this:

walked the dogs

2 x 10 dips

2 x 10 pull ups

deadlifts: warmup sets, 3 x 235, 255, 280, 280, 280, 280, 8 x 280

bb standing overhead press 3 x 95, 115, 135, 1 x 145, 150, failed at 155

band pull aparts 3 x 10, lateral raises 3 x 10 (20lb dbs)

kb skullcrushers 3 x 15 (50lb bell)

curls 3 x 10 (50lb)

incline situps 3 x 10

I ate this:

coffee

yogurt with granola

protein shake

board meeting lunch: bifstek, fried chicken, white rice, salad, rosku

protein shake

3 slices pepperoni pizza

[bkpfitness-blog]

On this day...June 1, 2017

I did this:

walked the dogs

2 x 25 kettlebell swings (50lb bell)

2 x 10 dips

2 x 10 pull ups

I ate this:

coffee

yogurt with granola

protein shake

protein/granola bar

two small bananas

bacon cheeseburger with fried egg and french fries

[bkpfitness-blog]

On this day...May 31, 2017

I did this:

walked the dogs

rowed 1000m (4:45)

5 x 10 db low incline bench press (55, 60, 65, 70, 75)

5 x 10 db row (70, 70, 70, 75, 75)

I ate this:

coffee

yogurt with granola

protein shake

banana

crusted tilapia, broccoli and white rice

protein/granola bar

granola bar

protein shake

crusted tilapia, roasted veggies

[bkpfitness-blog]

On this day...May 30, 2017

I did this:

walked the dogs

2 x 25 kettlebell swings (50lb bell)

2 x 10 dips

2 x 10 pull ups

I ate this:

coffee

yogurt with granola

protein shake

protein/granola bar

cobb salad

hot dog, nachos, chips, icee at movie

2 beers

Junk food binge is over now.

[bkpfitness-blog]

On this day...May 29, 2017

I did this:

walked the dogs

rowed 2000m (2 x 1000m, 3:50 for second set)

hike with the dogs and hang out at the beach

I ate this:

coffee

yogurt with granola

protein shake

cheeseburger, sweet potato fries, salad

half a pepperoni pizza

two pints

[bkpfitness-blog]

On these days...May 27 and 28, 2017

I did this:

got up at the crack of dawn and played in a 2 day golf tournament

hung and and swam at the pool all afternoon

not much else

I ate this:

everything

typical breakfast: coffee, yogurt with granola, protein shake

golf snacks, hot dog, bbq, fried chicken, beers, etc

[bkpfitness-blog]

On this day...May 26, 2017

I did this:

walked the dogs

rowed 1000m (short on time this am)

PM:

Deadlifts 5 x 5 135, 185, 220, 235, 250, 265, 280

Overhead press 3 x 5 95, 115, 135

I ate this:

coffee

yogurt with granola

protein shake

protein/granola bar

caesar salad, fish, roasted veggies, stewed beef

protein shake

a few bites of a chocolate bar

[bkpfitness-blog]

On this day...May 25, 2017

I did this:

walked the dogs

2 x 25 kettlebell swings (50lb bell)

2 x 10 dips

2 x 10 pull ups

db low incline bench press 5 x 10 (55, 60, 65, 70, 75lb dbs [only managed 9 reps with the 75s])

power cleans 5 x 5 (110, 115, 125, 135, 145, 155)

I ate this:

coffee

yogurt with granola

protein shake

protein/granola bar

crusted tilapia, roasted veggies and white rice

2 beers and pretzels at happy hour

protein shake

2 bowls of cheerios

[bkpfitness-blog]

On this day...May 24, 2017

I did this:

walked the dogs

rowed 1000m

feeling a little sluggish today.

30 min yoga video

I ate this:

coffee

yogurt with granola

protein shake

protein/granola bar

crusted tilapia, roasted veggies, white rice for lunch

3/4 of a pepperoni pizza and a beer

[bkpfitness-blog]

On this day...May 23, 2017

I did this:

walked the dogs

2 x 25 kettlebell swings (50lb bell)

2 x 10 dips

2 x 10 pull ups

hang power snatch 5 x 5 (65, 80, 95, 110, 110)

single arm db overhead press 5 x 5 (45, 50, 55, 55, 55)

db curls 3 x 12 (20lb dbs)

kb skullcrusher 3 x 15 (50lb bell)

banded shoulder tri-set 3 x 10

I ate this:

coffee

yogurt with granola

protein shake

protein/granola bar

pear and berry chicken salad

protein shake

crusted tilapia, roasted veggies, white rice

[bkpfitness-blog]

On this day...May 22, 2017

I did this:

walked the dogs

rowed 2000m (2 x 1000m)(3:51 for the second 1000m, new PR)

I ate this:

coffee

yogurt with granola

protein shake

cobb salad

protein/granola bar

two slices of pepperoni pizza, nachos while watching movie