Destination: Abs (Redux)- Wk1.

Well, as of Wednesday night I hurt my back, quite intensely, but not to much actual damage, it was more a muscle "twang" with resulting soreness that actually, if you could look at it this way, was quite fortuitous as it alerted me (with the aid of the photo in this blog) to a problem I have, which is "anterior pelvic tilt" (for more see here). I've since been on a rehab program and addressing movement deficiencies and I gotta tell ya, I feel better, as in complete relief, I did HIIT on Thursday night, and thought I'd still be too sore to do my MRT on Friday, but after extensive foam roll, stretching and activation on my abs and glutes I felt good, so proceeded to do a light MRT workout, where I hurt my back even more... just joking. It was a really good workout, I focused on posteriorly tilting my pelvis by actively activating my glutes and abs, which helped "turn the lights on" (coupled with my prior activation drills) and make the exercises I was doing flow properly. I experienced almost no discomfort during training itself, felt fine afterwards and this morning.

I'd forgotten how bullshit hard MRT training is, and how much I have been getting on my clients backs for work that is really intense!

Alternating Set System
Day 1- MRT- Phase 1	Set	Rep	Rest	Wk1
A1: Fr-Squat Psh Press Cmbo	3	15	30	40kg, 40kg, 40kg
A2: Seated Cable Row	3	15	30	60kg, 65kg, 65kg
B1: DB Step Up	3	15ea	30	10kg, 10kg, 10kg
B2: Pushup (on Fitball)	3	15	30	BW, BW, BW
C1: Back Extension	2	15	0	BW, BW
C2: Plank	2	60s	30	60s, 50s,
Day 2- HIIT
5-10 min warm up				5 min run around GF room
1 minute on	5			1,1,1,1,1
2 mins off	5			Boxing Intervals
Cool down 3-5 mins				5min cooldown
Day 3- MRT	Set	Rep	Rest	Wk1
A1: Deadlift	3	15	30	60kg, 60kg, 60kg
A2: DB Alt Military Press	3	15	30	12.5kg, 15kg,15kg
B1: DB RFESS	3	15ea	30	12.5kg, 12.5kg, 2.5kg
B2: Wide Grip Pulldown	3	15	30	75kg, 75kg, 75kg
C1: Landmine	2	15ea	0	45kg,45kg
C2: Rollout	2	15	30	8, 6
Day 4- HIIT
5-10 min warm up				5min warm up
1 minute on	5			1,1,1,1,1
2 mins off	5			X-Trainer Intervals
Cool down 3-5 mins				5min cooldown
Day 5- MRT	Set	Rep	Rest	Wk1
A1: Fr-Squat Psh Press Cmbo	3	15	30	25kg, 25kg,30kg
A2: Seated Cable Row	3	15	30	55kg, 55kg, 60kg
B1: DB Step Up	3	15ea	30	7.5kg, 7.5kg, 10kg
B2: Pushup (on Fitball)	3	15	30	BW, BW, BW
C1: Glute Bridge	2	15	0	BW, BW
C2: Plank	2	60s	30	30s, 45s
Day 6- HIIT
5-10 min warm up
1 minute on	5
2 mins off	5
Cool down 3-5 mins

As far as diet goes, I've been strict this week, with "cheat" meals cming from 2 Quorn lasagnges on Wednesday night (650 Cals) which I subsitituted for half of my vegetable smoothy (211 Cals) and my post workout tofu mean (432 Cals), which put me even. I also had 4 vegtarian sausages on Friday night with 2 pieces of wholemeal bread which is about another 250 Cals on top, but I removed my last half of the vegetarian smoothy, so it came out close.

I've also removed the tofu and vegetarian sausages as of Thursday, and replaced it with chicken and veggies. I did this for several reasons (1) the incomplete protein, they say all your amino acids go into a "pool" where incomplete proteins get filled by the complete ones you ingest, still I don't think I'm getting the kind of thermic effect from the vegetarian proteins that a complete protein will give, (2) the sodium content of vewgetarian meals is ridiculous, I was consuming upwards of 1.5g a day (upper limit is less than that), I was getting headaches, this is not healthy.

Diet
Monday- 3200 Cals	T-S- 2600 Cals	Sunday- 2100 Cals
Breakfast	Breakfast	Breakfast
Oats/milk/30g pro powdr	Egg/whites/Spinach	Smoothy
Protein- 39g	Protein- 32.5g	Protein-29g
Carbs- 41g	Carbs- 1.5	Carbs- 45g
Fat- 8.2g	Fat- 13.4g	Fat- 4g
Total- 415 Cals	Total- 260 Cals	Total- 429 Cals
Morning Tea	Morning Tea	Morning Tea
x2veg sausages	Chicken/Mixed Vegetables	Egg/whites/Spinach
x1 multigrain bread	Protein-46.5g	Protein- 32.5g
butter	Carbs- 13.5	Carbs- 1.6
glass hi-lo milk	Fat- 18.2	Fat- 13.4g
Protein- 43.3g	Total- 420 Cals	Total- 260 Cals
Carbs- 31.5
Fat- 18g
Total- 473 Cals
Post Sleep	Post Sleep	Lunch
Vegetable smoothy	Vegetable smoothy	Chicken/Mixed Vegetables
Protein- 46.6g	Protein- 46.6g	Protein-46.5g
Carbs- 37.9g	Carbs- 37.9g	Carbs- 13.5
Fat- 3g	Fat- 3g	Fat- 18.2
Total- 411 Cals	Total- 411 Cals	Total- 420 Cals
Before Work	Before Work	Afternoon Tea
Smoothy	Smoothy	Vegetable smoothy
Protein-29g	Protein-58g	Protein- 46.6g
Carbs- 45g	Carbs- 90g	Carbs- 37.9g
Fat- 4g	Fat- 8.2	Fat- 3g
Total- 429 Cals	Total- 429 Cals	Total- 411 Cals
Post Workout Shake	Post Workout Shake	Dinner
x2 up n go/30g protein	x2 up n go/30g pro	Chicken/Mixed Vegetables
Protein- 45.1g	Protein- 45.1g	Protein-46.5g
Carbs- 55.7g	Carbs- 55.7g	Carbs- 13.5
Fat- 8.3g	Fat- 8.3g	Fat- 18.2
Total- 517 Cals	Total- 517 Cals	Total- 420 Cals
Post Workout Meal	Dinner	Evening
tofu/glass hi-lo milk	Chicken/Mixed Vegetables	Egg/whites/Spinach
Protein- 39.2	Protein-46.5g	Protein- 32.5g
Carbs- 36.4	Carbs- 13.5	Carbs- 1.6
Fat- 22.7	Fat- 18.2	Fat- 13.4g
Total- 432 Cals	Total- 420 Cals	Total- 260 Cals
Before Work
Smoothy
Protein-29g
Carbs- 45g
Fat- 4g
Total- 429 Cals
Protein-276.2g	Protein- 268.9g	Protein- 233.6g
Carbs- 292.5g	Carbs- 198.6g	Carbs- 113.1g
Fat- 68.2g	Fat- 73.6	Fat- 70.2g
Max Total- 3109 Cals	Max Total-2460 Cals	Max Total- 2200 Cals