November 17th - The 11-11-11 workout

Workout duration: 45 minutes (845am-930am )

This was designed by Celebrity fitness trainer Jeff Cavaliere's as part of his AthLEAN-X workout regime, for the day November 11th 2011; hence 11-11-11

11 sets, 11 reps (total of 143 reps) within 11 minutes. I did the set in 8 min 11 secs but read on to find out more...

11 jumps onto a 2 foot bench or explosive frog jumps

11 burpees

11 single-leg squats (so 22 reps totally)

11 burpees

11 explosive push-up jumps

11 burpees

11 alternate-leg jump lunges per leg (so 22 reps totally)

11 burpees

11 wall assisted hand-stand push-ups

11 burpees

11 plank walks

Total of 143 reps. super killer workout given it took only 8.1 minutes.

But to add to the torture, went for another 11 burpees, 11 5kg dumbbell floor crunch transition into a squat combo. Completed in 10 minutes 28 seconds.

3 minutes rest

30 continuous pull-ups,

30 jump-squats

Straight arm front dumbbell raise squat transition 20reps per arm with 7.5kg and 15reps with 10kg

30 scorpion push-ups

30 dumbbell lunging-twisting punches with 3kg dbs per arm

30*4 crunches on the incline benh followed by 30*4 twist cum cycling on the incline bench

End of Workout. Stretched for 5 minutes

Been cycling everywhere as usual but it's 340pm here and have already cycled 10 kms so far.

Woke up at 715am: 1 banana, 1 apple, 1 orange, oats, 6 egg-whites

No more creatine till November 15th, the ultimate deadline for the naseba rolex challenge

945am: Post workout: 1 banana, 1 apple, 1 orange, 1.5scoop whey protein, 5gm glutamine, fish gel capsule, multivitamin, iron-folic

1215pm: 6-inch sub with all vegetables, double roasted chicken and only honey-mustard sauce

330pm: Half skinless grilled chicken with onion and pudina, fish gel

6pm: Will have Half skinless grilled chicken with onion and pudina,fish gel

830pm: Will have Half skinless grilled chicken with onion and pudina, fish gel

Plan to play Dance dance revolution for an hour between 6pm and 830pm and then supper, followed by cycling back home. Will go to bed at 1030pm.