5/13/14

May 13, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Almond Breeze Original - Almond Milk, 1 cup	60	8g	3g	1g	0mg	150mg	7g	1g
Thorne - Whey Protein Powder, 1 scoops	60	1g	1g	12g	18mg	0mg	0g	0g
Thorne - Mediclear-sgs, 2 scoops	145	8g	2g	23g	0mg	64mg	5g	2g
Strawberries - Raw, 1 cup, whole	46	11g	0g	1g	0mg	1mg	7g	3g
Lunch
Vegetables - Mixed, Fresh, Cooked , 3 cup cooked	150	30g	0g	0g	0mg	0mg	0g	0g
Chicken :) - Chicken :), 4 ounces	110	0g	2g	24g	0mg	250mg	0g	0g
Nuts - Almonds, 9 almond	62	2g	5g	2g	0mg	0mg	1g	1g
Dinner
Vegetables - Mixed, Fresh, Cooked , 3 cup cooked	150	30g	0g	0g	0mg	0mg	0g	0g
Chicken :) - Chicken :), 5 ounces	138	0g	2g	30g	0mg	313mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Snacks
Cappuccino - Cappuccino , 2 kubek	168	19g	7g	8g	0mg	1mg	18g	0g
Generic - Uber Greens, 10 g	49	5g	3g	1g	0mg	20mg	0g	1g
Thorne - Whey Protein Isolate Vanilla, 1 level scoop	100	3g	1g	21g	15mg	0mg	1g	1g
Gaspari Nutrition - Aminolast(Watermelon Blast), 1 Scoop(s)(14g ea.)	10	0g	0g	2g	0mg	25mg	0g	0g
Gaspari - Glycofuse, 1 scoop (28g)	100	25g	0g	0g	0mg	35mg	0g	0g
Rxbar Blueberry - Rxbar Blueberry, 2.46 oz	250	32g	7g	15g	0mg	170mg	25g	5g
Life Aid - Fit Aid, 1 can	45	11g	0g	0g	0mg	0mg	9g	0g
Stabilize - Chocolate Mint Bar, 1 Bar	180	17g	9g	10g	0mg	75mg	4g	5g
Homemade - Beef Jerky, 1 oz	116	3g	7g	12g	16mg	30mg	0g	0g
Generic - Espresso, 40 ml	3	1g	0g	0g	0mg	4mg	0g	0g
Almond Milk - 1 Cup, 0.5 Cup	30	4g	1g	1g	0mg	80mg	4g	1g
Thornefx - Veganpro Complex - Chocolate, 1 Scoop (32 g)	125	5g	3g	21g	0mg	420mg	2g	0g
TOTAL:	2,157	229g	53g	184g	49mg	1,746mg	97g	20g

13th - Under the weather yesterday so I postponed my training by a dat feeling a bit better today.
AM:
A. FS @20x1; 5,5,5,5,[5]; Rest 3 minutes - build to heavy set of 5 in 5 sets - shoot for 225+ on the final set - video for me

230#

B. EMOM 10 minutes; scarecrow clean x3 + hang muscle clean x2 + high hang power clean x1 - add just a bit of weight to the bar this time - video for me

60#

C. EMOM 10 minutes; Pressing snatch balance x3 + heaving snatch balance x2 + snatch balance x1 - put some weight on the bar

70#

D. Double kb front rack Step up; 8-12/leg x3; Rest 60 seconds between legs - heavy! - 2 kbs in the rack position, 1 per hand, keep elbows high, kb's at collar bone level.

L

R

44#/hand

+
15 sets
30 seconds airdyne 90%
30 seconds rest
- All sets same RPMs, log RPMs per set
- Maybe shoot for 80 RPMs the entire set, instead of 88 then dying off to 78.

80, 81, 79, 80, 81, 79, 79, 79, 76 (crashed here), 79, 79, 77, 77, 78, 77

PM:
A1. KB Press @12x1; 4-6x5; Rest 60 seconds

6 reps @ 44#/hand

A2. WTD Pull up @2011; 4-6x5; Rest 2 minutes

5x5 @ 35# last rep was tough in each set

B. Farmer walk; 20 meter as heavy as possible x3; Rest 2 minutes

115/hand - farmers handles Rogue

C. EMOM 12 minutes; Press x3 + Push Press x2 + Push Jerk x1 - heavier than 95#

105# did not fail this time was really tough.

D1. FLR on rings; 60 seconds x3; Rest 20 seconds - log how many sets it takes to get 60 seconds

1 - unbroken
2 - unbroken
3 - unbroken

D2. GHD Back extension @4022; 8-12x3; Rest 60 seconds - use weight, log the weights you use

35# plate
1 - 12
2 - 12
3 - 11
+
20 minute zone 1 jog/walk - heart rate must not go above 120