Tuesday, May 27, 2014

5/27/14

May 27, 2014

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)495g3g1g0mg20mg0g1g
Coffee - Brewed, espresso, 1 fluid ounce10g0g0g0mg4mg0g0g
Almond Breeze Original - Almond Milk, 0.5 cup304g1g1g0mg75mg4g1g
Thorne - Mediclear-sgs, 2 scoops1458g2g23g0mg64mg5g2g
Thorne - Whey Protein Powder, 1 scoops601g1g12g18mg0mg0g0g
Lunch
Nuts - Almonds, 15 almond1044g9g4g0mg0mg1g2g
Mrs.H.S. Balls - Peach Chutney, 3 tsp307g0g0g0mg54mg7g0g
Vegetables - Mixed, Fresh, Cooked , 4 cup cooked20040g0g0g0mg0mg0g0g
Chicken :) - Chicken :), 8 ounces2200g3g48g0mg500mg0g0g
Dinner
Generic - Side Greek Salad, 2 salad30023g20g14g50mg1,100mg10g10g
Chicken :) - Chicken :), 6 ounces1650g2g36g0mg375mg0g0g
Snacks
Gaspari - Glycofuse, 1 scoop (28g)10025g0g0g0mg35mg0g0g
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)200g0g4g0mg50mg0g0g
Amara - Recovery & Energy Drink, 1 container (16 oz ea.)308g0g0g0mg230mg4g0g
Cappuccino - Cappuccino , 2 kubek16819g7g8g0mg1mg18g0g
Homemade - Beef Jerky, 1.5 oz1745g11g18g24mg45mg0g0g
Haagen-Dazs - Dulce De Leche (Jm), 1 Cup54054g32g10g150mg150mg54g0g
TOTAL:2,336203g91g179g242mg2,703mg103g16g

27th
AM:
A. Segmented Clean Deadlift; 5,5,5,5; Rest 3 minutes

225#
255#
255#
255#
275#

B1. Snatch Grip RDL @3030; 6-8x4; Rest 60 seconds - shoulders back and down

165# x 8
165# x 8
175# x 8
175# x 7


B2. Barbell glute bridge @11x5; 8-12x4; Rest 2 minutes

275# x 9
275# x 8
275# x 8
275# x 8

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

60# DB L/R

1 - 7/7
2 - 6/6
3 - 6/6
4 - 6/6

I feel it in my anterior hips (may be tight) feels great when im done.



+
20 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, 1:54.9, 1:54.5, 1:54.5, 1:54.6, 1:54.5, 1:54.5, 1:54.3, 1:54.5, 1:54.5, 1:54.1, 1:54.5, 1:54.5, 1:54.5, 1:57.1 Terminated

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.

275#
1 - 10
2 - 10
3 - 9
4 - 9

A2. 3 point DB Row @1111; 8-12x4; Rest 2 minutes - https://www.youtube.com/watch?v=8rvAW1P0KCk

1 - 65# - 8/8
2 - 70# - 8/8
3 - 70# - 8/8
4 - 70# - 8/8

B. DB Incline YTA @1111; 8-10/letter x3; Rest 75 seconds after all 3 letters - https://www.youtube.com/watch?v=gxbDw0MwBaI

1 - 10#DB 9 
2 - 10#DB 9
3 - 10#DB 8

C. Deadbugs w/ 3 second pause; 30 alternating x3; Rest 60 seconds
+
7 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

WU - Row 5 rounds 20 sec 95% 40 sec rest - felt warm afterwards

9.78
9.37
9.43
9.28
9.28
9.44
9.74

+
15 minute walk, get sunlight if you can

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