12/11/12:

I was able to schedule my MRI for Thursday. My sleep was not great last night. I also felt dehydrated waking up. Im going to try to hydrate better for the rest of the week. Last week I went through the entire week without a cheat meal up until Sunday afternoon.  I had a cheat meal but followed it with healthy nutrition for the rest of the day.  I feel like it isn't realistic to not have a free meal every once in a while.  I'd like to extend it to every two weeks... but I am going to allow this to build with momentum just like my training has.



Sleep:

Nutrition:
7:30am: 6oz Pork Sausage, Coffee with 1oz Heavy Cream
11am: Celery with 2oz Almond Butter
4pm: 5oz Shrimp with Pesto and 1 Cup Brussel Sprouts
6:30ppm:  1.5 Cups Tomato Sauce with Ground Beef

Training:
A: EMOM for 10 Min:
2 Strict Pull Ups
20 Sec Airdyne Sprint
B: EMOM for 10 Min:
2 Double Kettlebell Cleans
20 Sec Airdyne Sprint
C: EMOM for 10 Min:
2 Double Kettlebell Snatches
20 Sec Airdyne Sprint

Direct transition through A, B and C

Results:
Total Calories on Airdyne: 124/93/85 = 302 cals
I did Jumping Negatives on the pull ups.  I tried to keep the integrity of the negative for as long as I could.  I used 20kg for the kettlebells.  For the Double Snatches on the outside of my legs, since my back was starting to tighten up.  Every Single Set was done under 30 sec.  The last 5 Min of the workout was awful, but I am glad I was to reach the goal of 300 I set for myself. I would like to see the output staty consistent over the 30 min.  I think that will happen eventually with the work we are doing.