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Old 06-27-2007, 12:15 PM   #1
Matthew Apostol
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Join Date: Jun 2007
Location: Columbus  GA
Posts: 63
0630 Platoon PT: Circuit course
2:00, 1:30, 1:00 minute rounds
Flutter kicks, Steam Engine, Push-ups, Squat, Sit-ups, Lunge, Diamond Push-up

Breakfast: 3 HB eggs, PB wheat toast sandwich, cereal, 2 cups Choc Milk, grapefruit, black coffee, yogurt w/ oatmeal

Lunch: Meatballs, noodles, peas & carrots, salad w/ fat free dressing

Snack: yogurt w/ oatmeal

1730 workout: 5K run
6:39 min. pace (1/2 mile @ 7:03 pace)

Dinner: 6-inch chicken breast Subway

Evening Snake: yogurt w/ almonds

Comments: The run felt great...lots of energy!
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Old 07-03-2007, 05:08 AM   #2
Matthew Apostol
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Join Date: Jun 2007
Location: Columbus  GA
Posts: 63
MONDAY, July 2nd

0630 platoon workout:

4.5 mile slow run
10 X 100-meter sprints

Breakfast:
HB eggs, PB wheat toast, cereal, apple, yogurt w/ oatmeal

Lunch:
1 chicken breast, peas, brown rice, vegtetable salad w/ fat free dressing, 1 glass reg. milk

Dinner:
1 foot-long chicken breast Subway sandwich

Comments:
Sprints were a good kick in the ••• after binge-eating weekend at Garmisch. Opted not to do evening workout for lack of time and need of sleep (only got 4.5 hours previous night).
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Old 07-03-2007, 01:34 PM   #3
Matthew Apostol
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Join Date: Jun 2007
Location: Columbus  GA
Posts: 63
0630 platoon workout:

IBA soccer

Breakfast:
HB eggs, PB wheat toast, yogurt w/ 1/3 cup cottage cheese, banana

Lunch:
Steak, noodles, broccoli, salad w/fat free dressing, two glasses reg. milk

Evening Workout:

WOD as rx'd
20:31

Dinner:
Pepper steak, french fries, 1 beer, apple strudel and ice cream

Comments:
Yeah, yeah...I binged on dinner. I'm deploying soon and I won't get to eat Bavarian dinners very often!!!
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Old 07-10-2007, 06:19 AM   #4
Matthew Apostol
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Join Date: Jun 2007
Location: Columbus  GA
Posts: 63
MONDAY, 9 JULY

Platoon PT:
Push-up/abs pyramid

5,10,15,20,25 regular, wide-arm, diamond PU
5,10,15,20,25,30,35 4-count Flutter kick, 4-cnt. bicycle, crunches

Breakfast: normal breakfast (see past posts)

Lunch: Pork, cauliflower, noodles, vegetable salad

Evening Workout: WOD (tabata 041022)
Scored 31

Dinner: Foot-long chicken breast Subway on wheat

Comments:
WOD was a smoker. Legs feel like jello. Need to incorporate protein-rich snacks into the diet.

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Old 07-10-2007, 11:20 AM   #5
Matthew Apostol
Member Matthew Apostol is offline
 
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Join Date: Jun 2007
Location: Columbus  GA
Posts: 63
TUESDAY, 10 JULY

0630 Platoon PT:
6 to 7-mile run...8:00 min. to 8:30 pace

Breakfast: Normal breakfast (see prev. posts)

Lunch: 1 X chicken breast, noodles, mixed veggies, radish salad

Afternoon snack: one pack tuna, several triscuit crackers (tuna had 25-30 grams protein)

Evening workout:
Weight-lifting
Chest, Back, Arms

Dinner: Turkey stir-fry over wheat noodles

Evening Snack: yogurt w/ almonds
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