peak week – day 4

By SOLO

*This week is all about peak week, so bear with me… I may lack my usual brilliance and wit, as I ingest increasing amounts of water, and complete crazy amount of sets/reps in the gym. If you are wondering what is this peak week insanity, read about it here.

This morning, what do I want? Yogurt! What don’t I want? Water. Someone in my Precision Nutrition group called this week Pee Week. Pretty accurate I’d say, given that I’d just had the most miserable night. I don’t even know how many times I got up. Another 8L to go today. Just today. I’m not sure I could handle this any longer than the two days we have to do it anyway…

I was feeling headachy in the first half of the day. Not sure whether it was a hunger headache, or less caffeine than usual headache.

Carbs tomorrow!!!

NUTRITION (same as yesterday):

  • Eat 5 meals.
  • Limit carb intake by avoiding all starches, sugars, and colourful fruits and veggies.
  • For carbs, eat only “green and white” veggies such as leafy greens, broccoli, cauliflower, asparagus, zucchini, celery, green beans etc.
  • Eat 1 serving of lean protein (equivalent to 20g, or 1 palm of protein) per meal.
  • Include ½ to 1 thumb of fat per meal.
  • Drink 1.5-2 gallons (6-8 L) of water. [HOLY COW – TAKE 2!!!]
  • Add the same or slightly more salt than usual to your food.

TRAINING:

The training is specified every week. For peak week, we are continuing with the same workout from the couple of weeks before, but dropping the reps, and increasing the number of sets.

5 min, treadmill warm-up
90 minutes, main workout:
This workout has been around for a couple of weeks, but with fewer sets and with 15 reps for each exercise! Today you’ll complete 10 rounds of each group, performing 12 reps of each exercise at a quick pace, with minimal rest in between. Yes, you read that right. TEN freaking sets… Yippee!!!

  • alternating incline dumbbell bench press –> all 10 sets with 15lb – managed not to drop weight at all, which tells me that I should have probably started heavier
  • assisted chin-up –> used the machine thingy where you place your knees for the first time in years…
  • dumbbell Romanian deadlift with arm raise –> all 10 sets with 12.5lb

*This part actually was not bad. The first two sets dragged on, then the rest is a blur… Only one bathroom break. 🙂

  • dive-bomber push-up –> I think I only managed the first two sets of actual dive push-ups. Then downgraded to regular push-ups. Good thing, I haven’t done those in a while… Oh, wait.
  • dumbbell lateral raise (from split stance) –> all over the place with this one. Few sets with 10lb, then 8lb, then 7.5lb, then 5lb.
  • split-stance cable curl / bicep curl –> Same as above. Used 12.5lb, 10lb, 7.5lb and 5lb.
  • plank reach / plank row –> alternated between these two.
  • 10 min, finish 2 sets of the main workout
  • 30 min, stationery bike

*This was the part of the workout that just would not end. Holy moly… I did my first set, and decided there was no way I was ever gonna finish it. Unfortunately, I was right. The 1.5 hours that I had before work was not enough, so I had to leave after 8(!) sets. So frustrating. Ended up doing the remaining two sets after work along with the optional cardio. So glad it’s over.

Total workout length: 2 hours 15 minutes

RANDOM OBSERVATIONS:

  • Ten sets of anything SUCK. Especially if you run out of time, and can’t complete them. I think I spend way too much time planning the actual set, dragging dumbbells around, etc. The location of various equipment at my gym did not help…
  • I am very excited about the off day tomorrow. And the day after that. And the day after that. Three hard workouts in a row = I’m exhausted. And, yes, that’s precisely the point.
  • I’m also very excited about not having to drink 8L of water tomorrow. So. Freaking. Excited.
  • I haven’t really felt that hungry – mostly because of all the water I think. What I like about these meals is how light they are! You are not incapacitated for three hours after dinner – you can pretty much run around and be active right after.
  • You know how there are some days you feel leaner than others? There are fat days? You feel bigger than usual, kinda bloated, and your regular jeans don’t fit? Well, I’ve definitely been feeling pretty lean for the past couple of days. This is mostly due to calorie reduction, I think.
  • The muscle definition is coming through, and couple of people even noticed. I did explain that I was in the middle of the freak  peak week, so this is not necessarily my usual look. 🙂
  • My weight has dropped by a couple of pounds, but nothing major. It will be interesting to see what happens over the next couple of days.

FOOD LOG:

meal 1:
5 egg whites
1 cup mushrooms
handful of spinach
salt
soy sauce
coffee with a splash of unsweetened plain almond milk

meal 2:
2 large romaine lettuce leafs
4 oz extra lean ground beef with onions and Montreal steak spice
1 cup cauliflower/broccoli mash with some garlic

meal 3:
2 cups lettuce
1/2 cup green pepper
1/2 canned salmon
2 tbsp raw onion
balsamic vinegar
salt

meal 4:
2 cups lettuce
1/2 cup green pepper
1/2 canned salmon
2 tbsp raw onion
balsamic vinegar
salt

meal 5:
1 cup lettuce
4 oz extra lean ground beef with onions and Montreal steak spice
1 cup cauliflower/broccoli mash with some garlic
balsamic vinegar
salt

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Posted November 12, 2012

2 responses to “peak week – day 4”

  1. Barbara Goss says:

    You have no idea how much you will crave just SEEING colour in your food again. 🙂

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