6/17/14

June 17, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Vegetables - Mixed, Fresh, Cooked , 4 cup cooked	200	40g	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
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	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
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
Nuts - Almonds, 12 almond	83	3g	7g	3g	0mg	0mg	1g	2g
Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon	0	0g	0g	0g	0mg	0mg	0g	0g
Haagen-Dazs - Dulce De Leche (Jm), 1 Cup	540	54g	32g	10g	150mg	150mg	54g	0g
Stabilize - Chocolate Mint Bar, 1 Bar	180	17g	9g	10g	0mg	75mg	4g	5g
Pdq - Grilled Chicken Salad, 1 bowl	342	44g	11g	18g	53mg	389mg	0g	0g
Chicken :) - Chicken :), 12 ounces	330	0g	5g	72g	0mg	750mg	0g	0g
TOTAL:	2,390	251g	77g	168g	251mg	2,160mg	89g	13g

16th
AM:
A. Front Squat; 5,3,1; Rest 3 minutes - do not build to 1RM, but build to heavy single

225# - 5
275# - 3
305# - 1 - moved easily felt good - think I have 320#

B. Hang Power Snatch; 2x3 sets; Rest 3 minutes - video last set

95#
115#
135#

C. Heaving Snatch balance x2 + Snatch Balance x1; 2 sets; Rest 3 minutes

135#

D. RFESS @30x1; 6-8/leg x2; Rest 75 seconds between legs

55# - 8

+
12 sets
30 seconds airdyne 90%
30 seconds rest
- All sets same exact pace, record pace per set

77, 77, 77, 77, 77, 77, 77, 77, 77,77,77,77, 

PM:
A. CGBP; Build to a moderately challenging triple

215#
B. WTD cliff hanger Pull up; 2-4x2; Rest 2 minutes

44#
C. Push Press; Build to a heavy 5RM - mind the shoulder, keep me posted

145#
D. Plank plate shuffle w/ 5 plates; 10 x3 sets; Rest 60 seconds - start on right side, transfer across and back all 5 plates -https://www.youtube.com/watch?v=ZUFsf-a-HpM 

5lb plates - unbroken rounds - that was tough and fun.
+
20 minutes zone 1