WEEK #11

May 20, 2013

@8:10am, a cup of Nescafe 3-in-1
@10:00am, rice and ulo ng tuna sinigang sa miso
@10:55am, a cup of Nescafe ChocoLatte 3-in-1
@1:35pm, Chicken Macaroni Sopas + 1 sugar coated doughnut
@2.26p, 500ml alkaline water
@3:40pm, 2 x 23grams  of Choc*Nut
@4:47pm, 1 23 grams of Choc*Nut

@5:31pm, a 5.28K 9:1 Run Walk in 00:39:10

Gear: Puma Axis, Bo’s Cycling Shorts, Generic Black Socks, Orofols Singlet, Hydration Bag

Post Run drinks: 500ml water and 500ml Gatorade
May 21, 2013
@7:46am, a cup of Nescafe ChocoLatte 3-in-1 + Banana Cake
@10:17am, 1 x 23 grams of Choc*Nut
@10:30am, rice and menudo with egg
@1:07pm, 1 cookie of Mrs. Fields white chunk macadamia
@1:09pm, a cup of Nescafe Cappuccino
For the day: 500 ml of alkaline water
@3:20pm, 1 x 23 grams of Choc*Nut
@4:12pm, 2 x 562.43mg Sodium Ascorbate Capsule
@4:27pm, 2 x 562.43mg Sodium Ascorbate Capsule

@5:18pm, a 5.01K 9:1 Run Walk in 00:37:06

Gear: Puma Axis, Bo’s Cycling Shorts, White Undershirt, Burlington Socks, Hydration Bag

@6:27pm, 100 ups in 1 minute 44 seconds
@6:29pm, 100 knee ups in 2 minutes 12 seconds
@6:32pm, 100 ups in 1 minute 40 seconds
@6:34pm, 100 side twists in 2 minutes
@6:37pm, 15 push ups in 28 seconds
@6:38pm, 100 knee ups in 2 minutes 15 seconds
@6:41pm, 10 burpess in 1 minute

Post Run Drinks: 300 ml Vitamilk Choco Shake, 500 ml Gatorade, 500ml water

Post Crossfit Drinks: 350 ml Gatorade, 240ml water

May 22, 2013

@7:20am, Luncheon Meat, Sinangag + 2 eggs.
@7:49am, a cup of Choco Filipino
@9:40am, 1 x 23 grams of Choc*Nut
@10:17am, 1 x 23 grams of Choc*Nut
@10:56am, 2 x 562.43mg Sodium Ascorbate Capsule
For the day: 500 ml of alkaline water
@12:40pm, Rice + 5 pcs Spring Rolls + 1 slice of Biko + a cup of Nescafe 3-in-1 
@1:39pm, 1 x 23 grams of Choc*Nut

@6:13pm, 50 standing free flyes in 54 seconds
@6:15pm, 50 standing free flyes in 43 seconds
@6:19pm, 100 side twists in 1 minute 42 seconds
@6:24pm, 50 standing free flyes in 50 seconds
@6:25pm, 100 side twists in 1 minute 36 seconds
@6:28pm, 45 overhead squats in 1 minute
@6:33pm, 59 overhead squats in 1 minute
@6:36pm, 100 side twists in 1 minute 34 seconds
@6:38pm, 64 overhead squats in 1 minute
@7:00pm, 500ml gatorade

NO RUN! from this day to Sunday, the 26th of May!

This week is a dead-week on training! LOLS

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