New Year New You

However hard I try to look for reasons to do sets and reps of certain exercises, I can't stick to it and its just boring! I have to have a laugh looking round the gym at people doing strange isolation moves and checking pump progress as they go!

The program for this year is no program, workouts based on Crossfit with some other stuff sprinkled in. Frequency for longevity and joint health, no focus on competing this year, just quality movement, more strength and gaining lean mass. 

MOVEMENT DAILY RX
Lift heavy a couple of times a week
Sprint a couple of times a week 
A lot of low-level movement during the day

I did a 2-day fast after Christmas drinking only bulletproof coffee and taking 10g of essential amino acids morning and night. Felt great and since then have only focused on eating at least 20 blocks of quality protein (based on 0.7g ptn /lb bodyweight @200lb which should be the least amount required to not lose any lean mass), tons of vegetables (but no rice or sweet potato - my usual go to starches) and as much fat as I could get down me in the form of butter, olive oil, avocado, nuts, heavy cream and dark chocolate. I'll keep this up and after starting training will add in some starch if energy levels drop. So far so good.

NUTRITION DAILY RX:
BP coffee with 2 blocks collagen ptn for breakfast 
20 blocks of quality protein (inc at least 2 eggs a day)
10g of essential amino acids immediately after training 
Tons of veggies and greens (no measuring)
As much quality fats as needed to be full at meal times

WOD:
Row 20 cal
10 Wallballs @9kg
5 Power Cleans @70kg
10 Wallballs @9kg

Row 20 cal
10 Box Jumps @24"
5 Power Cleans @70kg
10 Box Jumps @24"

Row 20 cal
10 KB Swings @24kg
5 Power Cleans @70kg
10 KB Swings @24kg

Row 20 cal
10 Push-ups
5 Power Cleans @70kg
10 Push-ups

16.20    (Long walk transition to rower and waited for a box!)