6/11/14

June 10, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
Gaspari - Glycofuse, 2 scoop (28g)	200	50g	0g	0g	0mg	70mg	0g	0g
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	1g
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
Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon	0	0g	0g	0g	0mg	0mg	0g	0g
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
Lunch
Beef - Roast Beef, 2 oz	113	0g	5g	12g	40mg	10mg	0g	0g
Nuts - Almonds, 12 almond	83	3g	7g	3g	0mg	0mg	1g	2g
Vegetables - Mixed, Fresh, Cooked , 2 cup cooked	100	20g	0g	0g	0mg	0mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Chicken :) - Chicken :), 4 ounces	110	0g	2g	24g	0mg	250mg	0g	0g
Dinner
Chicken :) - Chicken :), 4 ounces	110	0g	2g	24g	0mg	250mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Vegetables - Mixed, Fresh, Cooked , 2 cup cooked	100	20g	0g	0g	0mg	0mg	0g	0g
Nuts - Almonds, 12 almond	83	3g	7g	3g	0mg	0mg	1g	2g
Beef - Roast Beef, 2 oz	113	0g	5g	12g	40mg	10mg	0g	0g
Haagen-Dazs - Chocolate Fudge Brownie, 1 cup	420	74g	10g	10g	100mg	190mg	34g	2g
Snacks
Thorne - Whey Protein Isolate Vanilla, 1 level scoop	100	3g	1g	21g	15mg	0mg	1g	1g
Almond Milk - 1 Cup, 0.5 Cup	30	4g	1g	1g	0mg	80mg	4g	1g
TOTAL:	2,107	227g	53g	165g	243mg	1,640mg	78g	14g

10th
A. Snatch Segmented deadlift; 3,3,3,3,3; Rest 3 minutes - pause 1" off ground, below knee, mid thigh

135#
205#
225#
245#
255#

B. Snatch grip RDL @30x1; 4-6x5; Rest 2 minutes

165# - 6
175# - 6
185# - 6
185# - 5
190# - 5

C. Single Leg DB RDL @20x1; 10-12/leg x3; Rest 75 seconds between legs

40# - 12
55# - 10
55# - 10

+
30 sets
30 seconds row 85%
30 seconds rest
- All sets same pace, must be within 1 second of each other, record pace EVERY set

157, 157.1, 157, 157, 157, 157, 157, 157, 157.1, 157, 157, 157, 157, 157, 157, 157, 157, 157, 157, 157, 157, 158, 157, 157, 158, 157.1, 157, 157, 157, 157.