8.31.10 - Rest Day

243.6

Rest Day

Food:
Coffee

Notes:
No major activities planned. Need to stretch and do some ab work.

8.30.10 - OHS + Deadlifts & Airball

244.4

Strength:
Overhead Squats
1-1-1-1
#85

Metcon:
21-15-9
Deadlifts #205/135
Airballs #20/12

7:19 at #185 and #12

Food:
Protein Shake
Coffee
Taco Salad
Corn Chips
Two chicken tacos
Decaf Non-Fat Latte

Notes:
I'm going to take an extra rest day this week, so I'll take both Tuesday and Wednesday off. On both days, I'll try to make sure I get in plenty of stretching and probably some light ab work as well - situps, leg lifts, crunches, and 60 second planks. On one of those days, I could go in to LAF and do some Bench Press/Dips/Lat Pulls but leave the legs alone. On Thursday and Friday, I will work out, but I'll try to scale things down as much as I can. Saturday, will be my normal LAF strength day as long as my body is feeling rested. If I don't feel rested, then I will at least scale the squats down to 50% or something similar.

Update: Tomorrow is a rest day for sure and probably Wednesday as well. Need to make sure I stretch and do ab work on both days.

8.29.10 - Rest Day

244.8

Rest Day

Food:
Gyro
Chinese Food
Peach
Watermelon
Ice Cream

8.28.10 - Back Squats, Press, Deadlifts

243.2

Strength:

Back Squat:

3 reps at 195

3 reps at 210

3 reps at 225

3* reps at 230
3 reps at 230

I wasn't happy with the ROM on my set at #230, so I repeated it. Much better the second time.

Press:

5 at 115
4 at 115
3 at 120

The press is a stubborn beast, that's for sure. I was trying to do 3 X 5 at 115. It was only when I failed at the fifth rep on the second set that I decided to increase the load for the last set. I wonder if there would be any advantage to trying these seated? Obviously, it's a different lift and more isolated, but maybe it would allow me to press a higher load and get over the hump on the standing.

Good Mornings:

Test Week

10 at 65
10 at 75

These were not too challenging. I can easily up the weight to #95 for my first 5 X 5 on these.

Dips:

5 X 7 with 135 counterweight
or could do bench dips

Food:
Panang Curry
Rice
Tall Latte
Trail Mix

Notes:
The weight was really heavy on the squats today. The goal next week, I think, should be to do multiple parallel sets at 230, either 5 X 3 or 5 X 5. I need to get my body used to carrying that load.

8.27.10 - Weighted Step-Ups, Handstand Hold + Planks & Kettlebells

243.8

Strength:
Weighted Step-Ups
4 X 8 (4 each leg for 4 sets)
20" Tire or 24" Box

Handstand Hold
4 attempts
2 min each

Metcon:
With a partner
4 rounds of 90 second plank
KB Swing #44/#25
Air Squats

112 KB Swings
~140 air squats

Food:
Grande Latte
Taco Salad

Notes:
Surprised how well I did with the planks. On all of them, the first minute wasn't a problem at all. This is something that, with a little work, I could totally knock out the park. Also, once the bodyweight gets down, these will be sooooo much easier.

The step-ups were unweighted on the 24" box. I really like this exercise. For weighted step-ups, I definitely need to start with a smaller box. This is something I can work on at LAF.

8.26.10 - Lunges & Pullups

242.8

Strength:
Weighted Pull-Ups
1-1-1
#20 - #26 - #35

Metcon:
400m Walking Lunges
Max Pullups

16:11
10 pullups with the red band

Food:
Grande Latte
Skirt Steak Burrito
Corn Chips
Meat Bowl
cheese
peanut butter

Notes:
I need to get back on the diet bandwagon and drop another 10 pounds before the end of the year. This is a small, easily achievable goal for the 4 months remaining in the year.

8.25.10 - Rest Day

243.8

Rest Day

Food:
Pork Carnitas
Black Beans
Rice
2 Tortillas
3 pieces of pizza

8.24.10 - Double Unders, Kettlebells, Thrusters, SDLHP

245.0 WTF?

Metcon:
100 Double Unders
80 KB Swings #53/#35
70 Thrusters #65/#45
60 SDLHP #65/#45

14:11 - Charlie and me working together

Food:
Coffee
2 Chicken Breasts
Small Salad
Jerky
2 pieces of pizza

8.23.10 - Deadlifts + Burpees, Box Jumps, Toes to Bar

243.6

Strength:
Deadlift
5-5-5-5

Metcon:
30-20-10
Burpees
Box Jumps
Toes to bar (knees to elbows)

22:19

This thing sucked. If there are three movements designed to elicit poor performance from me, these are the ones.

Food:
Coffee
Taco Salad
3 chicken tacos

Notes:
Goal today on the deadlifts is to get at least 2 sets of five at 305. So, I'll probably do something like 275 - 290 - 305 - 305. This will likely slow me down for the rest of the week, but it will help my deadlift for sure.

Update: on the deads, I stayed at #185 while Jessica helped me with my form. Basically, I'm not keeping my back rigid on the pull, which is a problem. Key is to exaggerate the arch and make sure I'm pushing my chest out. I'm not sure how to handle this going forward but it seems like I need to take a few weeks and work up from #185. The core issue here is hamstring flexibility, which seems to really be the limiting factor for me in a lot of things, and I'm sure there's a muscle imbalance factor contributing as well.

8.22.10 - Rest Day

243.2

Rest Day

Food:
2 pieces of pizza
small salad
Grande Latte

Notes: Legs feel great after yesterday's workout. The funnest thing yesterday was the double under practice and the 20 squat set at #135. I should do that more and up the load 5 pounds each time out.

8.21.10 - Back Squats, Deadlifts, Bench Press

243.0

Strength:
Back Squats
3 reps at 190
3 reps at 205
3 reps at 220
3 reps at 225

then: 20 straight reps at #135 for extra credit

Bench Press
5 X 5 at 180

Assistance:
Dips
5 X 5 with #135 counterweigh

Dumbell Rows
5 X 5 at 60 each arm

Dumbell Press
3 X 10 at 30
1 X 7 at 30
1 X 8 at 30

Food:
Yogurt Mix
Salmon Burger
Tall Latte

Notes:
Will need to get in a strict press workout this week. Already behind on that one.

8.20.10 - Hang Cleans + Front Squats, Walking Lunges, & Burpees

240.8

Strength:
Hang Cleans
1-1-1

#135-#155-Fail

Also did three warmup sets working up to #135. The sets at #115 felt super-good. My clean is getting much better.

Metcon:
AMRAP 15 Minutes
7 Front Squats #155/#115
10 OH Walking Lunges #35/#25
7 Burpees
10 OH Walking Lunges #35/#25

3 1/2 rds.

Food:
Taco Salad w/ Pork Carnitas
Coffee
Diablo with Fries
Drinks

8.19.10 - Rest Day

242.6

Update: today turned into a rest day when I got stuck at work. Listed below is what I would have done. I'll either do this stuff tomorrow or Saturday or Sunday. Honestly, I wasn't too upset about taking another rest day. It's been on my mind that I need to take a few more rest days here and there to let my body recover more. Also, the honest to god truth of it is that I would probably gain more in terms of performance from managing my sleep and diet vs. simply working out more.

Strength:

Back Squats
3 reps at 190
3 reps at 205
3 reps at 220
3 reps at 225

Bench Press:
10 reps at 140
8 reps at 160
6 reps at 170
4 reps at 180
2 reps at 190

Assistance:
Dips
Will use the assist machine and record counterweights

Dumbell Rows
5 X 10 each arm at #60

Good Mornings
5 X 10 - will test loads this week - likely #85 or #95 - something like that. This is a new movement and I don't have it benchmarked yet.

Food:
3 cups of coffee
2 chicken breasts
small salad

Daily Notes: Conveniently, Scott canceled evening class tonight, so I will go to LAF and see what I can get done. No plans to deadlift tonight, but the Good Morning is an assistance exercise to both the squat and deadlift.

8.18.10 - Rest Day

243.6

Rest Day - no major activities planned. Will do some stretching and maybe a little ab work at home tonight.

Food:
2 Chicken Breasts
Small Salad
Coffee
Chicken Tikka Masala
Naan Bread

Daily Notes:
Taking a rest day today. Had I been coming off a rest day yesterday, I'm sure I would have gotten through at least one more round. I could very well be ready to take a few days off, at least from metcons if not completely. Ever since we did those sprints back in July, I've had lingering on and off problems with shin splints. The 5K last week just aggravated that even more. An alternative to taking a bunch of time off might be to simply do my squat workout, on Sunday or whatever, take the next day off, and then on the following day do some sort of metcon that isn't nearly as quad-dominant.

The schedule could look something like this:

Sunday - Squats, Press, Deadlifts
Monday - Rest Day
Tuesday - Metcon with light quad work only
Wednesday - Normal Metcon
Thursday Light Squats, Bench Press, Light Deadlifts
Friday - Medium Metcon
Saturday - Rest Day
Sunday - Squats, Press, Deadlifts

The problem, of course, is that Scott doesn't program just for me. This is where individual goals run into a problem with CrossFit. I'm also averse to messing with something that's worked pretty well so far. And, realistically, I would probably improve faster by just fixing my diet.

8.17.10 - "Cindy"

244.2

Metcon:
"Cindy"
5 Pullups
10 Pushups
15 Air Squats
AMRAP 20 Minutes

12 rounds

Food:
2 Chicken Breasts
Small Salad
2 tacos, 1 beef & 1 chicken
Decaf latte

Daily Notes:
Right now, I'm split on the idea of taking today as a rest day or not. On the one hand, taking today off would mean missing "Cindy", which I would like to do to check my progress. On the other hand, this is workout day #3 for me and I already know I wasn't at my best yesterday. But, I'm sure I can still bust out Cindy pretty good today. Last time we did it was in March and I busted out 11 1/3 rounds. This time, I should get at least 15 and really, whatever score I end up with I can just note on here that it was day 3 and I was stiff or whatever, which is absolutely the case.

Update: finished with 12 rounds, which is a bit disappointing considering how much stronger I am now compared to March. The pushups were the big sticking point. The answer to that issue is 1) drop actual weight, 2) do more bench press and 3) more dips. Looking at my previous posts, it looks like when we did it in March, 4 of the previous 7 days had been rest days. Not sure what was going on then, but there you have it.

Tomorrow is definitely a rest day. Thursday is up in the air. I would like to make it to LAF that day and do some squats and bench press, but that would likely be after a WOD at Stoneway. Then Sunday, I can go again and maybe do some lighter sets of squats along with Deads and Press.

8.16.10 - OH Squats + Ground to Overhead & Shuttle Runs

245.2

Strength:
Overhead Squats
5-5-5

55, 55, 65

Metcon:
"SQT"
3 rounds for time of:
10 Ground to Overhead, #95/#75
200m Shuttle run (50m down and back twice)

6:00 - load was #75, all snatches except the last two. Run was slow - minor shin splints and tightness from squats and deadlifts yesterday.

Food:
Grande Latte
Taco Salad
Pork Quesadilla
Decaf Latte

8.15.10 - Back Squats, Deadlifts, Press, Lat Pulls

244.8

Strength:

Back Squats
5 reps at 190
5 reps at 205
5 reps at 220

Note: these are working sets. I did sets of five and three up to 175 and then did my first working set at 190.

Deadlifts:
2 X 5 at 300

Note: these are also working sets. I progressed up to 3 reps at 275 before doing my first working set of 5 at 300.

Press:
Test Week
5 reps at 100
5 reps at 110
4 reps at 120
1 rep at 125

Lat Pulls
3 X 12 at 95

Need to get some more of these in this week - maybe jet over to LAF after CF and just do some quick sets.

Food:
Bunch of crap

8.14.10 - Rest Day

244.2

Rest Day

Food:
2 Diablos
Fries
Coleslaw
Donut
Beer
Several Drinks

8.13.10 - Squat Cleans & Situps

241.6

Metcon:
10 Squat Cleans #135/#95
50 Situps
8 Squat Cleans #135/#95
40 Situps
6 Squat Cleans #135/#95
30 Situps
4 Squat Cleans #135/#95
20 Situps
2 Squat Cleans #135/#95
10 Situps

I should be able to do the RX on this without a problem. Guess we'll find out soon enough.

Update: yeah, it would have been a problem. I scaled to #115 and it kicked my ass. Time to completion was 15:12.

The squat clean is a ridiculously unfun movement. It really sucks. I need to remember next time to scale this movement down.

Food:
Grande Latte
Taco Salad with pork carnitas and black beans
Burger
Tater Tots
Beer
4 drinks
Pork Quesadilla

8.12.10 - Rest Day

243.6

Rest day - no major activities planned other than lawn mowing. Tomorrow might be a good day for an extra rest day as well. I'll play that by ear depending what the WOD is.

Food:
Grande Latte
2 chicken breasts
small salad w/blue cheese
Cheeseburger
Dicks Deluxe
2 sausages
Yogurt Stuff

8.11.10 - CrossFit Total

244.0

Strength:
CrossFit Total
Back Squat, 1 rep (#250)
Deadlift, 1 rep (#335)
Press, 1 rep (#135)

Total: 720

No progress in the Deadlift. Last time I PR'd it at #340. This time I made 2 attempts at #345 and failed at both, and then went back and pulled #335 just to do it.

The Press went backwards. Although, to be honest, I'm not sure my #145 press back in June or whenever was really legal. I remember struggling like hell with it, whereas #135 went up relatively smoothly.

My guess is that an 830 score is probably doable in the next six months. For that, I would need to add something like #50 to both the deadlift and the squat and #10 to the press. Those are all very achievable goals so long as I haven't hit a complete wall in linear progression. For the deadlift, I could simply add 2 heavy sets once each week following my squat work. For the press, I could probably get away with parellel 3 X 3, 5 X 3, and 5 X 5 sets once per week. There's no reason the press needs to take a lot of time.

While I'm on the subject of the press, here is some potential programming:

Week 1: 3 X 5 at #120, 2 X 5 at #125
Week 2: 3 X 3 at #125, 2 X 3 at #130
Week 3: 3 X 5 at #125, 2 X 5 at #130
Week 4: 3 X 3 at #130, 2 X 3 at #135
Week 5: 3 X 5 at #130, 2 X 5 at #135
Week 6: 3 X 3 at #135, 2 X 3 at #140
Week 7: 3 X 5 at #135, 2 X 5 at #140
Week 8: Test 1 RM

Food:
Grande Latte
chicken, rice, beans
2 pieces of chicken
Decaf Latte
Yogurt Mix

8.10.10 - Run 5K

243.8

Metcon:
40 Burpees
4:37

Run 5K
33:54 - not a good time at all. I felt like I was running through cement. We did this on 4/28 and my time was 33:05. My time for the Firecracker 5000 was just under 31 minutes. Obviously, the course was way different this time from either of those, but still, I should have come in around 30 minutes.

Food:
Yogurt Mix
Grande Latte
2 chicken breasts
small salad w/blue cheese dressing
Coffee
Pork Quesadilla

8.9.10 - SDLHP, Hang Cleans, Push Press

243.2

Metcon:
AMRAP 20 minutes
7 SDLHP
7 Hang Cleans
7 Push Press

9 rounds at #85. RX was #95.

Food:
Yogurt Mix
Peach
Taco Salad
Coffee
Banana
2 Pork Tacos
Decaf Latte
2 sausages

8.8.10 - Rest Day

243.4

Rest Day

Food:
A Bunch of crap

8.7.10 - Back Squats

243.4

Strength:
Back Squats

Warm Up Sets:
5 reps empty bar
5 reps at 85
5 reps at 95
5 reps at 135
3 reps at 155
2 reps at 165
2 reps at 175

Working Sets:
10 reps at 180
3 (8) reps at 190
0 (6) reps at 205
0 (4) reps at 215
0 (2) reps at 230

Bonus: 10 reps at 155

What happened here is that things just didn't feel right after the 10 reps at 180. I went ahead and started the 8 reps at 190 but got to the third one and racked the bar. I just didn't feel strong. But, I did go ahead and lower the weight and got an extra 10 reps in at 155.

Is this a product of overtaining? I'm not sure. Maybe the drinking last night? Could be. I also haven't been drinking much water today, so that could have something to do with it.

Also worked on Bench Press and Lats.

Bench Press
10 reps at 135
8 reps at 155
6 reps at 165
4 reps at 175
2 reps at 185

Lat Pull
10 reps at 90
8 reps at 90
8 reps at 90
8 reps at 90
8 reps at 90

The goal with the lat pull is to make each pull in a very controlled, non-intense manner, making sure to engage the lats from the very beginning of the pull to the end. Since the machine has 15 pound increments, I will need to progressively increase reps to something like 12 or 15 reps each set before moving up to the next load.

Food:
Yogurt
cheese
Tall Latte
Burrito

8.6.10 - Rest Day

243.8

Rest Day

Food:
Yogurt Mix
Skirt Steak Burrito
Coffee
Flank Steak
4 drinks
Cheese and Crackers

8.5.10 - Deadlifts Week 4 + Deadlifts, Pistols, & DUs

243.8

Strength:
Deadlifts - week 4 of 5/3/1
Set 1: 5 reps at 125 (40%)
Set 2: 5 reps at 155 (50%)
Set 3: 5 reps at 185 (60%)

Metcon:
AMRAP 12 Minutes
7 Deadlifts (#275, #155)
Short Run
14 Pistols
21 Double Unders

Note: I'll probably do something like #155 for the deadlifts. I would be tempted to scale it around #225, but that wouldn't make a lot of sense in a dealoading week. Other than Andy and Scott, I don't know anyone in the box that can do pistols right now. So we'll see how that turns out. I suspect I'm at least six months away from doing those.

3 1/2 rounds at 225

Food:
Cheese
Pastries
Lavash Wrap thing
Coffee
Pork Quesadilla

8.4.10 - Back Squats

244.0

Today is a birthday WOD at Stoneway CrossFit, which I am inclined to skip. My reasoning for that is that 1) I need to go work on my back squat and 2) it is an absolutely nasty, long, tedious workout and I just really don't feel like doing it.

It's basically the Filthy Fifty except with 47 reps of everything rather than 50.

47 Jumping Pull-Ups
47 Kettlebell swings, 1 pood
47 Walking Lunges
47 Knees to Elbows
47 Push Press
47 Back Extensions
47 Wall Ball Shots, 20 pound ball
47 Burpees
47 double unders

Update: I did not do this WOD.

This is the workout I did:

Back Squats
Set 1: 10 reps at 175 (70%)
Set 2: 8 reps at 185 (75%)
Set 3: 6 reps at 200 (80%)
Set 4: 4 reps at 210 (85%)
Set 5: 2 reps at 225 (90%)

It will be interesting to see if I can get through this. It's possible I'm overdoing it at the lower loads - that doing 10 reps at 175 and then 8 at 185 will take enough out of me that I won't be able to make it through set 5. An alternative would be something like 3 x 3 at 220, 2 at 225, 2 at 230. That would be a lot quicker too. An advantage of the first option though is that it would help me more with endurance. But, it's the higher loads that spur muscular adaptation.

Update: got the back squats done and also worked on lats. Note: on the last set of back squats, I actually did 3 reps because the first one didn't quite have the range of motion I was looking for.

Did not have time to do the dumbell rows, dips, or back extensions.

Food:
Yogurt Mix
Pork stuff with rice, black beans, salsa
Coffee
Apple
Flank Steak
Yogurt Mix

8.3.10 - Press Week 4 (deload) + HSPU, Push-ups, and Broad Jumps

242.2

Strength:
Press - week 4 (deload)
Set 1: 5 reps at 55 (40%)
Set 2: 5 reps at 70 (50%)
Set 3: 5 reps at 80 (60%)

Metcon:
3 HSPU
6 Push-Ups
9 Broad Jumps
AMRAP 12 Minutes

11 sets

I am considering going to LAF in the evening and working on Squats and other stuff. The plan is for the mid-week workout to be Front Squats at somewhat lesser loads, and for now I think I'll stick with that. Since this week is supposed to be deload for the press, I won't do any of those movements, including Bench Press. I'll jump back on the Bench next week. But, if I have time, I'll go ahead and do dumbell rows, lats, and dips.

Next week, I'm thinking about subbing front squats with heavy thrusters or even squat clean thrusters. I would do that this week, but I think it would interfere with the deload. Also, I'm basically ignoring the deload week for squats. For squats, I'm looking ahead to the end of the month, at which point I'll stick in some extra rest days or something. When we max on squats next week, I'll just think of that as a heavy workout.

Here is a possible sequence for back squats:

Set 1: 5 reps at 200
Set 2: 5 reps at 210
Set 3: 3 reps at 215
Set 4: 3 reps at 215
Set 5: 2 reps at 220
Set 6: 2 reps at 220
Set 7: 1 rep at 225

What I like about this is the progression, but I'm also wondering how efficient this is. Something like this will take upwards of 45 minutes to get through. I wonder if I need to do the sets of 5. Why not just start with sets of 3 at #215 and do a 3 x 5, 3, 3 ending at 225? Then, increment that by 5 pounds next time out. That puts me hitting #250 on my 6th workout. That's a #25 gain every 3 weeks, which would have me hitting #300 around the end of September. That's assuming I don't max out my linear progression.

I can't wait for my book to arrive. I understand the basics of what I'm doing, but it's pretty clear there's still an awful lot I need to learn.

Food:
Yogurt Mix
Coffee
Skirt Steak Burrito
Corn Chips
Muscle Milk
Flank Steak

8.2.10 - Grab Bag WOD - Snatches and a bunch of other stuff

242.8

Metcon:
10 Snatches (#95, #115)
20 Chest to Bar Pullups
30 Stick Jumps (20")
40 Ball Slams (#20, #15)
30 Stick Jumps (20")
20 Chest to Bar Pullups
10 Snatches (#95, #115)

15:47 - not 100% sure of that time. It was 15-something though.

No idea what a stick jump is but I guess I'll find out soon enough. I wonder why he wouldn't just prescribe box jumps? Sometimes I think CrossFit gets too cute with the variation. But, what I like about this is that it isn't endless sets like an AMRAP and you can see the end from the beginning, as opposed to a WOD where we do 5 or 6 rounds of whatever.

Update: A stick jump is just a sideways hop over a bar - in this case the barbell at nothing like 20". It's a good movement though and I hope we do it again. We don't do a lot of side-lateral movements, which I think is kind of a gaping hole in our programming.

The ball slam was great, great, great! I really like that movement.

Food:
Yogurt Mix
Taco Salad
Coffee
Peach
Two Tacos
Decaf Latte

8.1.10 - Rest Day - Thoughts on Strength Training

243.8

Ordered Starting Strength by Mark Rippetoe earlier today.

Today is a rest day. Not doing much other than reading about strength training. We're done with the second 5/3/1 training cycle and I think Scott is moving on to other stuff now, and with that in mind, I probably need to start spending more time at LAF moving heavy objects on my own.

I want to really focus on Squats, and primarily the Back Squat. The reading I'm doing makes it clear that I can work on squats more than 1x per week. So, I could easily do something like Sun, Wed, Fri. I even read something that suggested doing leg presses on the mid-week workout. Using a machine is sort of counter to methodology, but I'm converting to the idea that whatever works is the way to go. If leg presses help me overload and get my basic back squat up faster, then why not do it?

Here is kind of an outline of what my cycle could look like:

Sunday
Back Squats 3-3-2-2-2
Lats
Dips
Standing Press

Wed
Front Squats 60% 1 RM
Bench Press
Dumbell Rows
Dips

Fri
Back Squats 5 x 5
Lats
Push Press or Push Jerk

I'm leaving deadlifts out for now because I know Scott will include enough of those in his programming for me to get the work I need.

The idea behind the front squats on Wednesday is to simply add some variation. My understanding from reading is that the front squat puts a little more emphasis on the hamstring and somewhat less on posterior chain. In addition to the front squat, I'm adding these other exercises because I want to take advantage of the time I'm giving up to go do this. No question though that the main objective here is to make gains in the back squat. That is the number one goal. So, if I'm tired or short of time, I'll just go in, do the squats, and call it a day. Strength gains in the squat should carry over really well to my CrossFit metcons (box jumps, DUs, Burpees, etc.) and especially to my power snatch and power clean. With the power clean, it's become all too obvious that cleaning #135 in a metcon is just way too hard right now. Realistically, I need to be able to clean #185+ before I should be cleaning #135 in metcons like Grace.

My thinking is to do this for the month of August, see how it goes, and then decide from there what the best way to go is. But definitely just one cycle for now. This may require cutting down on WODs during the week, or scaling down considerably so I have something left in the tank.

The downside of doing this right now is that I may not lose any weight in August. Then again, I only lost maybe 2 pounds in July, so what's the difference? If I had any confidence that I could drop 10 pounds in August, I wouldn't do this. But, long term, getting stronger should lead to better metcon performance and higher intensity, which should increase fat loss. That's what I'm trying to do here.

One other consideration is the Kirkland Triathlon in September. If I do decide to do it, then I'll probably cut the strength training after 3 weeks and start training endurance.

Food:
2 Tacos
Grande Latte
Steak
Pineapple cake & vanilla ice cream
1 Beer