June 3, 2014
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
Breakfast | ||||||||
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 |
Honey - Honey, 2 tsp | 40 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g |
Coffee - Brewed from grounds, 1 cup (8 fl oz) | 2 | 0g | 0g | 0g | 0mg | 5mg | 0g | 0g |
Red Potatoes - Red Potatoes, 173 g | 154 | 34g | 0g | 4g | 0mg | 21mg | 1g | 3g |
Egg - Fried, 4 Eggs large | 280 | 2g | 20g | 24g | 748mg | 248mg | 2g | 0g |
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 |
Mrs.H.S. Balls - Peach Chutney, 3 tsp | 30 | 7g | 0g | 0g | 0mg | 54mg | 7g | 0g |
Vegetables - Mixed, Fresh, Cooked , 4 cup cooked | 200 | 40g | 0g | 0g | 0mg | 0mg | 0g | 0g |
Chicken :) - Chicken :), 6 ounces | 165 | 0g | 2g | 36g | 0mg | 375mg | 0g | 0g |
Dinner | ||||||||
Beef Chuck Short Ribs, Boneless - Boneless Ribs, 6 oz. | 502 | 0g | 31g | 52g | 158mg | 98mg | 0g | 0g |
Red Potatoes - Red Potatoes, 5.3 oz | 110 | 26g | 0g | 4g | 0mg | 21mg | 1g | 2g |
Snacks | ||||||||
Gaspari - Glycofuse, 1 scoop (28g) | 100 | 25g | 0g | 0g | 0mg | 35mg | 0g | 0g |
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.) | 20 | 0g | 0g | 4g | 0mg | 50mg | 0g | 0g |
Phillippine Brand - Dried Mango, 9 Pieces, 1.5 oz | 240 | 59g | 0g | 0g | 0mg | 83mg | 48g | 2g |
TOTAL: | 2,324 | 214g | 72g | 176g | 964mg | 1,163mg | 69g | 13g |
2nd
AM:
A. Front Squat @20x1; 8,6,4,2; Rest 3 minutes
225# x 8
245# x 6
265# x 4
295# x 2
B. Hang Power Snatch; 3,3,3,3,3; Rest 3 minutes
95, 115, 125, 135
C. Heaving Snatch Balance; 2,2,2,2,2; Rest 2 minutes
135 x 5 - tested out the shoulder. Felt pretty good.
D. RFESS @30x1; 6-8/leg x4; Rest 75 seconds between legs
L/R forward
50# 7/8
50# 7/7
60# 6/6
60# 6/6
+
20 sets
30 seconds airdyne 90%
30 seconds rest
- All sets same exact pace, record pace per set
80, 80, 80, 80, 79, 78, 79, 76, 76, 75
75, 75, 76, 75, 76, 75, 75, 75, 75, 75
76 RPM was the right number at 90% could have maintained that for 20 sets.
PM:
A. DB Bench Press @20x1; 4-6x4; Rest 2 minutes
#DB
65 x 6
75 x 6
80 x 6
80 x 6
B. WTD Pull up; 2-4x4; Rest 2 minutes
53# x 4
53# x 3
53# x 3
53# x 2
C. EMOM 12 minutes
Even - 50 meter farmer walk AHAP
100# ea hand
Odd - DB Push Press x3 - heavy
50#/hand
D. FLR; Accumulate 4 minutes
90, 60, 45, 45
+
20 minutes zone 1
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