5/20/14

May 20, 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
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
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
Dinner
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Vegetables - Mixed, Fresh, Cooked , 6 cup cooked	300	60g	0g	0g	0mg	0mg	0g	0g
Chicken :) - Chicken :), 8 ounces	220	0g	3g	48g	0mg	500mg	0g	0g
Wholey Guacamole - 100 Calorie Packs, 1 pouch	100	5g	10g	1g	0mg	170mg	0g	3g
Snacks
Phillippine Brand - Dried Mango, 9 Pieces, 1.5 oz	240	59g	0g	0g	0mg	83mg	48g	2g
Gaspari - Glycofuse, 1 scoop (28g)	100	25g	0g	0g	0mg	35mg	0g	0g
Gaspari Nutrition - Aminolast(Watermelon Blast), 1 Scoop(s)(14g ea.)	10	0g	0g	2g	0mg	25mg	0g	0g
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
Kirkland - Roasted Almonds Covered In Milk Chocolate, 11 pieces (30 g)	160	13g	12g	3g	5mg	15mg	10g	2g
Almond Milk - 1 Cup, 0.5 Cup	30	4g	1g	1g	0mg	80mg	4g	1g
Thornefx - Veganpro Complex - Chocolate, 2 Scoop (32 g)	250	10g	5g	42g	0mg	840mg	4g	0g
TOTAL:	2,115	244g	43g	171g	53mg	2,650mg	96g	13g

20th
AM:
A. Segmented Clean Deadlift; 5,5,5,5; Rest 3 minutes - build per set and drop from top

1 - 245

2 - 255

3 - 260

4 - 270

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 - 155# x 8
2 - 155# x 8
3 - 165# x 8
4 - 165# x 8

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.

255#
1 - 9
2 - 9
3 - 8
4 - 8

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

60# DB
1 - 7
2 - 6
3 - 6
4 - 6

+
12 sets
30 seconds row @ 1:55 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

1:54.5, 1:54.4, 1:54.4, 1:54.5, 153.6, 1:54.4, 1:53.6, 1:53,6, 1:53.6, 1:53.6, 1:53.6, 1:53.6

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.

255#
1 - 10
2 - 9
3 - 9
4 - 9

A2. DB Prone Elbow Row @1111; 8-12x4; Rest 2 minutes - https://www.youtube.com/watch?v=ElPC1MtjHsY lay on bench chest down and use both arms at once - relatively light

30#

1 - 12
2 - 10
3 - 10
4 - 9

B. 1 arm 3 point DB Bent over row @11x1; 6-8/arm x; Rest 60 seconds between arms

1 - 55 x 8
2 - 65 x 8
3 - 65 x 8
4 - 65 x 7

C. Deadbugs w/ 3 second pause; 30 alternating x3; Rest 60 seconds

+

5 sets
50 meter sprint
Rest/walk 2:30
- 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

10.56, 9.66, 9.78, 9.38, 9.68

Even with a warm up on the rower looks like I do well with a test sprint??

+
15 minute walk, get sunlight if you can