5/16/14

May 16, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Coffee - Brewed, espresso, 1 fluid ounce	1	0g	0g	0g	0mg	4mg	0g	0g
Almond Breeze Original - Almond Milk, 0.5 cup	30	4g	1g	1g	0mg	75mg	4g	1g
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
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	1g
Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon	0	0g	0g	0g	0mg	0mg	0g	0g
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
True Story - Organic Uncured Grass-Fed Beef Hot Dogs, 1 link (57g)	200	2g	15g	11g	45mg	500mg	1g	0g
Dinner
Kirkland - Sirloin Burger Patty, 302 grams	660	0g	46g	60g	200mg	160mg	0g	0g
Kirkland Signature - Deluxe American Cheese Slices, 2 slice (19g)	140	2g	12g	8g	30mg	480mg	0g	0g
Snacks
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
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
Stabilize - Chocolate Mint Bar, 1 Bar	180	17g	9g	10g	0mg	75mg	4g	5g
Thornefx - Veganpro Complex - Chocolate, 1 Scoop (32 g)	125	5g	3g	21g	0mg	420mg	2g	0g
Almond Milk - 1 Cup, 0.5 Cup	30	4g	1g	1g	0mg	80mg	4g	1g
Phillippine Brand - Dried Mango, 6 Pieces, 1.5 oz	160	39g	0g	0g	0mg	55mg	32g	1g
Haagen-Dazs - Chocolate Fudge Brownie, 1 cup	420	74g	10g	10g	100mg	190mg	34g	2g
TOTAL:	2,750	234g	111g	198g	423mg	2,892mg	100g	15g

16th
AM:
A. Segmented Snatch Deadlift; 3,3,3,3; Rest 3 minutes - 2 second pause per position - https://www.catalystathletics.com/exercises/exercise.php?exerciseID=329

1 - 205#
2 - 215#
3 - 215#

4 - 215#

B. Snatch Grip RDL @3030; 8-12x3; Rest 90 seconds - video, count as 1 mississippi 2 mississippi 3 mississippi. Last week was a bit fast. I want a lot of time under tension with this, it'll make you stronger, and help with upper back stuff in the lifts.

155#

C. Non-counter balanced 1-leg squat to bench @20x1; 8-12/leg x4; Rest 60 seconds between legs - let me know how this feels for patella

Patella feels good interesting though I felt this way more in my right leg. 

L/R
1 - 12/12
2 - 12/12
3 - 11/12
4 - 12/12

+
12 minutes 80%
50 double unders
5 burpee to 6" target
10 alternating lateral step ups 20" box - https://www.youtube.com/watch?v=GThrNeGcjGc use a heavy DB
- Easy pace, feel good, don't crush this. Should be able to maintain a conversation the entire time

4 + 55 reps... was fun thanks!!

PM:
A. Hip Thrust @11x5; 6-10x4; Rest 90 seconds - good call on pad - http://www.amazon.com/Hampton-International-Bar-Pad-Extra/dp/B00FRSTEXE/ref=sr_1_1?ie=UTF8&qid=1399838560&sr=8-1&keywords=hampton+bar+pad best pad ever right here...been used for a 525# hip thrust for 3 reps and no bruise.

1 - 235#
2 - 285#
3 - 305#
4 - 305#

B. 1-arm DB chinese row @11x1; 6-8/arm x4; Rest 60 seconds between arms - https://www.catalystathletics.com/exercises/exercise.php?exerciseID=292

1 - 50# 8/8
2 - 60# 8/8
3 - 65# 7/7
4 - 65# 7/7

C1. suitcase carry; 50 meters/arm AHAP x3; Rest 20 seconds - walk 50 meters, switch arms, walk back 

105#

C2. FLR on rings; 75 seconds x3; Rest 20 seconds

1 - unbroken
2 - 30 sec + 15 sec
3 - unbroken


C3. Flying start; 50 meters x3; Rest 4 minutes - take 10 meters to accelerate, you should be at full speed once at 10 meters, then sprint out the other 40 meters - warm up more for this, you shouldn't get that much faster over the sets.

10.19
10.25
10.41

* Was unsure whether you meant to include this piece under C. I did it separately as you said to warm up sufficiently.

+
20 minutes a-bike z1
Every 5 minutes hop off and complete 5 side lying windmills per side - https://www.youtube.com/watch?v=RX21NOL61OE