5/19/14

May 19, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon	0	0g	0g	0g	0mg	0mg	0g	0g
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	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
Almond Breeze Original - Almond Milk, 0.5 cup	30	4g	1g	1g	0mg	75mg	4g	1g
Coffee - Brewed, espresso, 1 fluid ounce	1	0g	0g	0g	0mg	4mg	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
Ground Beef - 90/10, 6 oz	300	0g	18g	35g	105mg	105mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Dinner
Homemade French Fries - French Fries, 1 potato	118	27g	0g	2g	0mg	5mg	1g	2g
Kirkland Signature - Deluxe American Cheese Slices, 1 slice (19g)	70	1g	6g	4g	15mg	240mg	0g	0g
Kirkland Signature - Deluxe American Cheese Slices, 1 slice (19g)	70	1g	6g	4g	15mg	240mg	0g	0g
Snacks
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
Gaspari Nutrition - Aminolast(Watermelon Blast), 1 Scoop(s)(14g ea.)	10	0g	0g	2g	0mg	25mg	0g	0g
Amara - Recovery & Energy Drink, 1 container (16 oz ea.)	30	8g	0g	0g	0mg	230mg	4g	0g
Gaspari - Glycofuse, 1 scoop (28g)	100	25g	0g	0g	0mg	35mg	0g	0g
Thorne - Whey Protein Isolate Vanilla, 1 level scoop	100	3g	1g	21g	15mg	0mg	1g	1g
Phillippine Brand - Dried Mango, 6 Pieces, 1.5 oz	160	39g	0g	0g	0mg	55mg	32g	1g
True Organics - Cheddar Cheese, 25 g	105	1g	9g	6g	0mg	160mg	1g	0g
Haagen-Dazs - Dulce De Leche (Jm), 1 Cup	540	54g	32g	10g	150mg	150mg	54g	0g
TOTAL:	2,358	232g	87g	159g	348mg	2,171mg	123g	10g

19th
AM:
A. FS @10x1; 3,3,3,2,2,1,1; Rest 3 minutes - do not build to a 1RM, just heavy reps across the board

225, 225, 245, 255, 265, 275, 285

B. EMOM 10 minutes; hang muscle clean x2 + high hang power clean x1 - video for me - warm up with scare crow cleans for elbow speed

115#

C. EMOM 10 minutes; heaving snatch balance x2 + snatch balance x1 - put some weight on the bar - warm up with pressing snatch balances using an empty bar

115#

D. DB RFESS @30x1; 6-8/leg x4; Rest 90 seconds between legs

1 - 50# 6/6
2 - 50# 6/6
3 - 55# 5/5
4 - 55# 5/5

+
18 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, 80, 80, 81, 80, 82, 80, 80, 81,
79, 80, 79, 80, 80, 79, 81, 81, 78

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

1 - 95 - 6
2 - 115 - 6
3 - 125 - 6
4 - 130 - 4
5 - 130 - 5

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

1 - 35# - 6
2 - 44# - 6
3- 44# - 5
4 - 44# - 4
5 - 44# - 4

B. Waiter walk; 20 meter as heavy as possible x3; Rest 2 minutes - both arms simultaneously

1 - 55#/hand
2 - 50#/hand
3 - 50#/hand

C. EMOM 12 minutes; Press x1 + Push Press x5 - heavy

Should have video'd this, ouch. Almost failed on final press, tempo was about 11x6 lol, a true fight
130# on BB

D1. FLR on rings; 75 seconds x3; Rest 20 seconds - log how many sets it takes to get 60 seconds

1 - 75 sec unbroken
2 - 75 sec unbroken
3 -   75 sec unbroken

D2. GHD glute ham raise @20x1; 8-12x3; Rest 60 seconds - use weight, log the weights you use

1 - 8 Bw
2 - 7 Bw
3 - 8 Bw

* No weight

+
20 minute zone 1 jog/walk - heart rate must not go above 120