5/14/14

May 14, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Thorne - Mediclear-sgs, 2 scoops	145	8g	2g	23g	0mg	64mg	5g	2g
Thorne - Whey Protein Powder, 1 scoops	60	1g	1g	12g	18mg	0mg	0g	0g
Almond Breeze Original - Almond Milk, 1 cup	60	8g	3g	1g	0mg	150mg	7g	1g
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	1g
Egg - Fried, 2 Eggs large	140	1g	10g	12g	374mg	124mg	1g	0g
Bacon - Bacon Fried, 5 slices	205	1g	15g	15g	45mg	940mg	0g	0g
Red Potatoes - Red Potatoes, 173 g	154	34g	0g	4g	0mg	21mg	1g	3g
Coffee - Brewed from grounds, 1 cup (8 fl oz)	2	0g	0g	0g	0mg	5mg	0g	0g
Honey - Honey, 1 tsp	20	0g	0g	0g	0mg	0mg	0g	0g
Lunch
Chicken :) - Chicken :), 4 ounces	110	0g	2g	24g	0mg	250mg	0g	0g
Vegetables - Mixed, Fresh, Cooked , 3 cup cooked	150	30g	0g	0g	0mg	0mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Dinner
Chicken :) - Chicken :), 5 ounces	138	0g	2g	30g	0mg	313mg	0g	0g
Vegetables - Mixed, Fresh, Cooked , 3 cup cooked	150	30g	0g	0g	0mg	0mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Snacks
Amara - Recovery & Energy Drink, 1 container (16 oz ea.)	30	8g	0g	0g	0mg	230mg	4g	0g
Homemade - Beef Jerky, 1 oz	116	3g	7g	12g	16mg	30mg	0g	0g
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
Thornefx - Veganpro Complex - Chocolate, 1 Scoop (32 g)	125	5g	3g	21g	0mg	420mg	2g	0g
Gaspari - Glycofuse, 1 scoop (28g)	100	25g	0g	0g	0mg	35mg	0g	0g
Haagen-Dazs - Dulce De Leche (Jm), 1 Cup	540	54g	32g	10g	150mg	150mg	54g	0g
TOTAL:	2,534	245g	86g	179g	633mg	3,319mg	102g	9g

13th
AM
A. Segmented Clean Deadlift; 3,3,3,3,3; Rest 3 minutes - build per set - 3 second pause in each position, shoulders down and back, if you lose shoulder position, change the weight. Video again for me. Think about hips a tiny bit lower, pushing feet into the ground, driving knees back as you stand. Deadlift for the clean should be more "squat" then powerlifting hips up deadlift. Vertical arms in set up as well.

215# with straps on last set.

B1. RDL @3030; 6-8x4; Rest 60 seconds - 3 up and 3 down, constant movement, if you cannot do this, then load weight appropriately to accomplish this.

1 - 95
2 - 125
3 - 155
4 - 155

* felt it in hanstrings and into glute

B2. Barbell glute bridge @11x5; 8-12x4; Rest 2 minutes - if you get 12, you need to go up in weight, 115# is not heavy enough, this should be a challenging exercise. Log where you feel it, and video for me.

1 - 185
2 - 215
3 - 255
4 - 255

* felt it in glutes especially left side

C. RFESS @30x1; 6-8/leg x4; Rest 90 seconds between legs - log where you feel it, and video for me.

55# DB/ hand

1 - 8/8
2 - 8/8
3 - 7/7

4 - 7/7

* Feel right leg fwd in left quad all the way into antior hip, groin and lower abs/psoas as well as right quad in set 3 & 4, left leg fwd in right quad and left quad in set 3 & 4.

+
12 sets
30 seconds row @ 1:50 pace 
30 seconds rest
- If you deviate by more than 1/2 second from 1:50 then terminate the workout regardless to how you feel

152, 149.2, 155 - terminated...... crap.

PM:
A1. Hip Thrust @11x4; 8-12x4; Rest 60 seconds - if you get 12, go up, should feel tough at 8, and the rest after 8 are a true battle.

225#
1 - 9
2 - 9
3 - 9
4 - 8.5 lol... that was more like it.

A2. Face Pull @1111; 8-12x4; Rest 2 minutes

Purple 1/2 inch band  4x12

B. 1 arm 3 point DB Bent over row @11x2; 6-8/arm x; Rest 60 seconds between arms - https://www.youtube.com/watch?v=8rvAW1P0KCk

Not sure how many sets so I did 4 at 60#

1 - 7
2 - 7
3 - 7
4 - 7

C. Deadbugs w/ 3 second pause; 30 alternating x3; Rest 75 seconds - log how this feels, and where you feel it.

Last 10 are tough each set - feel in hip flexors and lower abs.

+
5 sets
100 meter sprint
Rest/walk 3:30
- All sprints should be within 3 seconds, otherwise terminate workout
- More warm up for this, you got faster as time went on which can indicate that you were not properly warmed up. Warm up with some hard rowing intervals, get a good sweat, even make yourself feel kind of "crappy", then give yourself a good rest then get after the sprints.
- Log your warm up, and how it all feels

WU - 5 min 20sec 100% AD 40 sec rest - felt as expected legs jello when leaving box for run thought I may have done too much.

17.2, 16.59, 16.59, 16.59, 16.5 - amazing I hit 16.59 3 time exactly I should go play roulette this weekend ;O)

+
15 minute walk, get sunlight if you can