Training Log: 01.20.2014

Woke up naturally before alarm. HRV recovered to 82 (+16). Resting heart-rate still higher than it should be, 66.

CrossFit: (7:30p)

Metcon (Time)
3 rounds for time.
30 Wall Balls 20/14
30 Hang Squat Snatches 75/55
18:07 45# bar, 20# ball. Started with 55# bar, quickly dropped do to poor form. 

Front Squat (5×3 increase)
3x 135#



Breakfast: Belvita Biscuit + mens health nut mix. Multi-vitamin, Burn 60, L-Arginine, L-Citrulline

Mid-morning snack: The rest of the nuts + half a quest bar

Lunch: Kale, chicken, carrots, broccoli, chia + apple sauce & gluten free granola bar

Afternoon snack: Other half of QuestBar, Kind granola. Multi-vitamin, Burn 60

Spitting up QuestBar made it easier to digest

Dinner: Peanut thai rice bowl from Liquid Planet.

Evening Snack: Part of organic banana, apple & peanut-butter. L-Glutamine.




70 oz (at 1640)

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Training Log: 01.18.2014

Got 8.5 hours of sleep but woke up with high resting heart rate (79) & low HRV (58). I could tell my body wasn’t completely recovered from the drinking last night but gradually felt better once I was up for a while.

CrossFit (9:00 am)
Cindy XXX (HQ) (Time)
Complete as much as possible in 20-minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats << Got through 65 squats here
30 Pull-ups
60 Push-ups
90 Squats
Post time.

20:00 – got through 65 squats of the 75 squat round. 
70 pull-ups
140 push-ups
200 squats
410 reps total 

(My regular Cindy benchmark from when I first started was 410 reps on 8/13/13) 


Breakfast: Belvita biscuits

Pre-workout: ON Platinum Pre

Post-workout: ON 100% whey w/ 6oz skim

Morning Snack: Cleveland Bagel, espresso

Afternoon snack: QuestBar

Late-lunch: Turkey sausage breakfast sandwich & hash browns from Dunken Donuts

Pre-dinner?: Kale, chicken, broccoli, carrots, chia

Dinner: Lyfe Orange Mango Chicken


72 oz (as of 1930)

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Training Log: 01.15.2014

Woke up early to go to the gym. Less than 7 hours of sleep but HRV was unexpectedly hight—85 vs 77 yesterday. Always feel rushed at the gym when I go before work!

Warmup: Instep + pigeon, thrusters w/ empty bar

Front squat: 6x 95#, 5x 105#

Back Squat: 6x 105#

Metcon: 5:10
3 rounds of
10 TTBs
10 KBS w/ 35# DB
10 Pushups

Swimming (total 550y, about 15 min)
100y free
50y pull
50y kick on back
100y IM

Swimming metcon: 3:26
3 rounds of
10 Pushups
50y sprint

100y cool down

Felt sluggish on swim. Sore shoulders & back from CrossFit last couple days. 



Pre-workout: 500mg L-Arginine (GNC Performance & Vitality Vitapak), ON Platinum Pre

Workout hydration: about 24oz

Post-workout & breakfast: Belvita biscuit, about 13 mens health nut mix. ON 100% Whey, 1 scoop in 6oz organic skim. 500mg L-Arginine, 1x Staminol, Prostate formula, Fish oil, 1x multi-vitamin

Morning Snack: Quest bar

Lunch: Kale, carrots, broccoli, chicken, chia seeds, apple sauce, about 13 mens health nut mix.

Afternoon Snack: Real Naturals bar + gluten free granola bar & 1x Staminol, 1x multi-vitamin

Dinner: Chicken & wild rice soup w/ 5x saltines

Evening Snack (really, with dinner which was late): Part of apple & banana w/ peanut butter.



8 cups


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Training Log: 01.14.2014

Woke up feeling good. HRV 77 vs 76 yesterday.


Push Press (15-min to work up to 1RM)
120# (barely!—also tried 125 but failed) 

Metcon (AMRAP – Rounds)
With a 12-min running clock, complete:
800-meter Run
25 Burpees
50 Double-unders

– Then for remaining time, AMRAP of:
8 Lateral Box Jump Overs 24/18
6 Strict Pull-ups
4 Deadlifts 275/195
3 rounds + 8 reps, 165# deadlift, 22″ box, 2x single unders


Morning: Belvita Biscuits, Quaker Oats Real Medley bar

Morning Snack: Planters men’s health nut mix

Lunch: Kale, chicken, carrots, broccoli, chia seeds

Afternoon snack: Nature’s Path gluten free organic dark chocolate chip granola bar

Late-afternoon/pre-workout snack: QuestBar Chocolate Peanut butter

Dinner: Salad (mostly spinach, kale, chicken, green onions, carrots, celery, broccoli, chia seeds) & sweet potato tortilla chips.

Evening Snack: Half apple & banana w/ 1/2 tbs peanut butter & chia seeds.



Morning: GNC Mega Men Sport Vitapak (took L-Glutamine post-workout)
Pre-Workout: ON Platinum Pre
Post-Workout: ON 100% natural whey w/ 8oz organic skim milk



8 cups




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Twelve flavors of Quest Bar in 12 days

I’ve been eating Quest Protein Bars for the past few months. I like them because they don’t contain a lot of the crap ingredients many other protein bars have. They also use whey protein, not soy like many others. I’ve read that men shouldn’t eat soy on a regular basis because it contains estrogen. Although I’ve been satisfied with them, I had only tried one flavor—chocolate brownie. I wondered what the other flavors tasted like so I ordered a sample pack that came with 12 flavors. Here’s my thoughts on each.

Day 1: Apple Pie
Should really be called cinnamon apple as there’s no real crest flavor. Tastes good, texture is a little gritty. I would buy again.
Calories: 170
Fat: 5g
Carbs: 24g/6g active (non-fiber carbs)
Sodium: 290mg
Protein: 20g

Day 2: Banana Nut Muffin
I liked this better. It actually does taste like a banana nut muffin (well, as close as a protein bar could get). I would buy again.
Calories: 170
Fat: 5g
Carbs: 25g/5g active
Sodium: 350mg
Protein: 20g

Day 3: Mixed Berry Bliss
Before unwrapping, I had expected it to be about the color of a mixed berry smoothie—somewhere between red & purple. I therefore had expected it to taste bad, but it didn’t. Not sure why, but I ate it quicker than usual. I guess that’s means it was good! I would buy again on flavor, but I’m not sure I would based on the higher non-nut-butter fat & higher sodium count.
Calories: 200
Fat: 8g
Carbs: 22g/4g active
Sodium: 340mg
Protein: 20g

Day 4: Coconut Cashew
I’m not a huge fan of coconut, but this wasn’t too bad. Kind of tasted tropical. Although edible, I probably wouldn’t buy a full pack of them.
Calories: 170
Fat: 6g
Carbs: 24g/2g active
Sodium: 270mg
Protein: 20g

Day 5: Peanut butter & jelly
This sounded weird and it was. It was like a PBJ sandwich ground up and put into a bar. Won’t be buying again.
Calories: 210
Fat: 10g
Carbs: 21g/4g active
Sodium: 340mg
Protein: 20g

Day 6: Strawberry Cheesecake 
This was more strawberry-cream than cheesecake, but not bad. I’m not a huge fan of cheesecake but I suppose others would like it. Compared to the others, it’s on the lower side of calories, fat, sodium and active carbs.
Calories: 160
Fat: 5g
Carbs: 25g/2g active
Sodium: 105mg
Protein: 20g

Day 7: Cinnamon Roll
I thought this would be strange in a bar, but it was surprisingly good. You can actually taste frosting, even though it isn’t frosted. And, although not quite as good as the real thing, if you’r craving a cinnamon roll, this is a much heather alternative.
Calories: 170
Fat: 6g
Carbs: 24g/2g
Sodium: 300mg
Protein: 20g

Day 8: Chocolate Peanut Butter 
Who doesn’t like chocolate peanut butter? Almost tastes like a candy bar.
Calories: 160
Fat: 5g
Carbs: 22g/4g active
Sodium: 270mg
Protein: 20g

Day 9: Lemon Cream Pie
This kind of tasted like a lemon bar. It was good, but I’m not sure the flavor goes with the texture.
Calories: 170
Fat: 6g
Carbs: 25g/2g active
Sodium: 260g
Protein: 20g

Day 10: Vanilla Almond Crunch
Also good, but a little bland.
Calories: 200
Fat: 9g
Carbs: 22g/4g active
Sodium: 360mg
Protein: 20g

Day 11: Peanut Butter Supreme
Just peanut-butter. If you like peanut butter, you’ll like this for sure. On the higher side of fat, calories, sodium and active carbs. I’d eat as more of a treat every once and a while vs every day.
Calories: 200
Fat: 10
Carbs: 21g/4g active
Sodium: 340mg
Protein: 20g

Day 12: Chocolate Brownie
Since I had been eating these for months, I figured I’d save it for last to see if I liked it any better/worse after comparing the other flavors. After trying all the other flavors, I realized this wasn’t the best. It seems a little chewier than the rest however, if you leave it in a hot car for a while and let it soften up a bit, it tastes much better.
Calories: 170
Fat: 6g
Carbs: 24g/5g active
Sodium: 340mg
Protein: 20g

After my 12 day test, I ordered more of the Berry Bliss. Although not the healthiest, it stood out as tasting the best. I’ll probably switch it up each time now knowing which flavors are good. I’m also eager to try their new flavor that just came out, Double Chocolate Chunk!

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