6/4/14

une 4, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Thorne - Whey Protein Powder, 1 scoops	60	1g	1g	12g	18mg	0mg	0g	0g
Thorne - Mediclear-sgs, 2 scoops	145	8g	2g	23g	0mg	64mg	5g	2g
Almond Breeze Original - Almond Milk, 0.5 cup	30	4g	1g	1g	0mg	75mg	4g	1g
Coffee - Brewed, espresso, 1 fluid ounce	1	0g	0g	0g	0mg	4mg	0g	0g
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	1g
Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon	0	0g	0g	0g	0mg	0mg	0g	0g
Lunch
Chicken :) - Chicken :), 6 ounces	165	0g	2g	36g	0mg	375mg	0g	0g
Vegetables - Mixed, Fresh, Cooked , 4 cup cooked	200	40g	0g	0g	0mg	0mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Nuts - Almonds, 12 almond	83	3g	7g	3g	0mg	0mg	1g	2g
Dinner
Scallop - Raw, 2.5 unit 2 large or 5 small	66	2g	1g	13g	25mg	121mg	0g	0g
Green Salad - Mixed , 160 g	35	8g	0g	2g	0mg	30mg	3g	2g
Homemade - Balsamic Vinegar Reduction, 1 tablespoon	12	0g	0g	0g	0mg	0mg	0g	0g
Cheese - Cheddar, 0.5 cup, diced	266	1g	22g	16g	69mg	410mg	0g	0g
Snacks
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
Gaspari - Glycofuse, 1 scoop (28g)	100	25g	0g	0g	0mg	35mg	0g	0g
Cappuccino - Cappuccino , 2 kubek	168	19g	7g	8g	0mg	1mg	18g	0g
Kirkland - Roasted Almonds Covered In Milk Chocolate, 11 pieces (30 g)	160	13g	12g	3g	5mg	15mg	10g	2g
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
Stabilize - Chocolate Mint Bar, 1 Bar	180	17g	9g	10g	0mg	75mg	4g	5g
TOTAL:	1,950	171g	73g	146g	147mg	1,788mg	66g	17g

3rd
A. Snatch Segmented deadlift; 3,3,3,3,3; Rest 3 minutes

205#
225#
235#
245#
245#

B. Snatch grip RDL @30x1; 6-8x4; Rest 2 minutes

165# x 8
175# x 8
175# x 8
185# x 6

C. Single Leg DB RDL @20x1; 8-10/leg x3; Rest 75 seconds between legs

40# x 10
50# x 8
50# x 8

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

156.2, 156.2, 156.3, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 157.1, 156.2, 156.2, 156.2, 157.1, 155.3, 156.2, 156.2, 156.2, 157.1, 156.2

6/3/14

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

5/29/14

29th
AM:
A. Segmented Snatch Deadlift; 3,3,3,3; Rest 3 minutes - 2 second pause per position

215#
225#
225#

B. Snatch Grip RDL @2110; 8-12x3; Rest 90 seconds - video

155# x 9
165# x 9
165# x 8

C. RFESS @30x1; 6-8/leg x4; Rest 90 seconds between legs

50# DB x 8
50# DB x 8
50# DB x 8
60# DB x 7

+
12 minutes 80%
300 meter row
5 push ups - easy here, watch shouler
10 prisoner jump squats - https://www.youtube.com/watch?v=sbXb_uH_uV0

5 + 267m

PM:
A. Hip Thrust @11x8; 4-6x4; Rest 90 seconds

255# x 6
285# x 5
285# x 5
285# x 5

B. DB Prone Row @11x1; 6-8x4; Rest 60 seconds between arms

35# DB x 8
35# DB x 7 
35# DB x 6
35# DB x 7

C1. Farmer carry; 50 meters AHAP x3; Rest 20 seconds
C2. Plank; 75 seconds x3; Rest 20 seconds
C3. Row; 150 meters 97% effort x3; Rest 4 minutes - 

FC @ 115#/hand
Plank on rings unbroken

row @ 131 pace
+
20 minutes a-bike z1
Every 5 minutes hop off and complete 5 side lying windmills per side