I had a later wake up today, and decided to have some breakfast before I go to the gym to knock out my TT weights, core, and intervals since I have the luxury of time on the weekends. I find that having just one meal in my belly before I lift or run always makes the workout better. Easy stuff like yoga, elliptical, or stationary bike I can do empty, but I can really feel the difference in energy that a little bit of food makes when I’m trying to do squats or sprinting.

On my plate today are my TT workout, cleaning up the small courtyard container garden, cleaning up the side yard, picking up some soil and fertilizer from the store, transplanting some potted pepper plants, starting a new batch of seeds for the year, and getting an oil change for my car. That should be plenty of outside time for me. I might even hit the neighborhood pool once the gardening gets rough.

Isn’t it amazing how your Saturday becomes busier than a work day when you own a home?

Oh, and I finally broke through to the 130’s today! 139.8 lbs, to be exact, but I’ll take it!

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TODAY’S WORKOUT
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- TTfW Phase 4 Workout B (35 min)
Warm-up

A1) DB Step-up (3×8 @ 40 lbs)
A2) DB Incline Press (3×6 @ 40 lbs)
B1) 1-Leg Hip Ext. plus 1-leg Stability Ball Curl (3×12 for each)
B2) Bodyweight Rows (subbed in for Wide-grip Seated Row) (3×8)

- TT Phase 4 Core A (15 min)
A1) Stability Ball Jackknife (3×15)
A2) 1-leg Hip Extension (3×12)
B1) Bird Dog (2×6 each side)
B2) Plank (2×90 sec)

- OARS 1-5 (35 min)
A1) DB Standing Lateral Raise (3×12 @ 10 lbs)
A2) DB Lunge (3×12 @ 40 lbs)
B1) DB One-Arm Row (3×10 @ 30 lbs)
B2) Vertical Scissors (3×15)
C) DB 1-Arm Standing Tricep Extension (3×12 @ 15 lbs)

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TODAY’S EATS
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1) 20 g raisins, 1 c. crispy rice cereal, 1/2 c. light soy milk, 3 egg whites
2) *Cheat meal (Smokey Bones BBQ)* 4 oz. smoked turkey breast and pulled pork, 1 slice garlic bread, 1 c. steamed green beans, 1 c. steamed broccoli, 6 small coconut macaroons (~35 cal/each)
3) Dymatize Oats ‘n’ More
4) Pineapple protein smoothie
5) 3 oz. chicken breast, 1 c. mixed veggie stir fry, 1 pear
6)1 c. light soy milk, 1/2 scoop whey, 1/2 oz. almonds

Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 1 serving l-glutamine, 2 servings BCA

Just thought I’d share a PDF version of the 90% nutrition compliance grid I made for the February compliance challenge. This is set up to print with landscape orientation, and you track 4 weeks at a time on one sheet.

There’s a version for people who eat 5 meals a day and one for you 6-mealers.

90% Compliance Grid (4 weeks)