May 20, 2014
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
| Breakfast | ||||||||
| Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon | 0 | 0g | 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 |
| Lunch | ||||||||
| Vegetables - Mixed, Fresh, Cooked , 3 cup cooked | 150 | 30g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Chicken :) - Chicken :), 4 ounces | 110 | 0g | 2g | 24g | 0mg | 250mg | 0g | 0g |
| Dinner | ||||||||
| Mrs.H.S. Balls - Peach Chutney, 3 tsp | 30 | 7g | 0g | 0g | 0mg | 54mg | 7g | 0g |
| Vegetables - Mixed, Fresh, Cooked , 6 cup cooked | 300 | 60g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Chicken :) - Chicken :), 8 ounces | 220 | 0g | 3g | 48g | 0mg | 500mg | 0g | 0g |
| Wholey Guacamole - 100 Calorie Packs, 1 pouch | 100 | 5g | 10g | 1g | 0mg | 170mg | 0g | 3g |
| Snacks | ||||||||
| Phillippine Brand - Dried Mango, 9 Pieces, 1.5 oz | 240 | 59g | 0g | 0g | 0mg | 83mg | 48g | 2g |
| Gaspari - Glycofuse, 1 scoop (28g) | 100 | 25g | 0g | 0g | 0mg | 35mg | 0g | 0g |
| Gaspari Nutrition - Aminolast(Watermelon Blast), 1 Scoop(s)(14g ea.) | 10 | 0g | 0g | 2g | 0mg | 25mg | 0g | 0g |
| Steves Paleo Kit- Small - Small/2 Blocks, 1 packet | 180 | 18g | 6g | 14g | 30mg | 459mg | 14g | 2g |
| Kirkland - Roasted Almonds Covered In Milk Chocolate, 11 pieces (30 g) | 160 | 13g | 12g | 3g | 5mg | 15mg | 10g | 2g |
| Almond Milk - 1 Cup, 0.5 Cup | 30 | 4g | 1g | 1g | 0mg | 80mg | 4g | 1g |
| Thornefx - Veganpro Complex - Chocolate, 2 Scoop (32 g) | 250 | 10g | 5g | 42g | 0mg | 840mg | 4g | 0g |
| TOTAL: | 2,115 | 244g | 43g | 171g | 53mg | 2,650mg | 96g | 13g |
20th
AM:
A. Segmented Clean Deadlift; 5,5,5,5; Rest 3 minutes - build per set and drop from top
AM:
A. Segmented Clean Deadlift; 5,5,5,5; Rest 3 minutes - build per set and drop from top
1 - 245
2 - 255
3 - 260
4 - 270
B1. RDL @3030; 6-8x4; Rest 60 seconds - 3 up and 3 down, constant movement, if you cannot do this, then load weight appropriately to accomplish this.
1 - 155# x 8
2 - 155# x 8
3 - 165# x 8
4 - 165# x 8
2 - 155# x 8
3 - 165# x 8
4 - 165# x 8
B2. Barbell glute bridge @11x5; 8-12x4; Rest 2 minutes - if you get 12, you need to go up in weight, 115# is not heavy enough, this should be a challenging exercise. Log where you feel it, and video for me.
255#
1 - 9
2 - 9
3 - 8
4 - 8
1 - 9
2 - 9
3 - 8
4 - 8
C. RFESS @30x1; 6-8/leg x4; Rest 90 seconds between legs - log where you feel it, and video for me.
60# DB
1 - 7
2 - 6
3 - 6
4 - 6
1 - 7
2 - 6
3 - 6
4 - 6
+
12 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, 1:54.4, 1:54.4, 1:54.5, 153.6, 1:54.4, 1:53.6, 1:53,6, 1:53.6, 1:53.6, 1:53.6, 1:53.6
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.
255#
1 - 10
2 - 9
3 - 9
4 - 9
1 - 10
2 - 9
3 - 9
4 - 9
A2. DB Prone Elbow Row @1111; 8-12x4; Rest 2 minutes - https://www.youtube.com/
30#
1 - 12
2 - 10
3 - 10
4 - 9
2 - 10
3 - 10
4 - 9
B. 1 arm 3 point DB Bent over row @11x1; 6-8/arm x; Rest 60 seconds between arms
1 - 55 x 8
2 - 65 x 8
3 - 65 x 8
4 - 65 x 7
2 - 65 x 8
3 - 65 x 8
4 - 65 x 7
C. Deadbugs w/ 3 second pause; 30 alternating x3; Rest 60 seconds
+
5 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
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
10.56, 9.66, 9.78, 9.38, 9.68
Even with a warm up on the rower looks like I do well with a test sprint??
Even with a warm up on the rower looks like I do well with a test sprint??
+
15 minute walk, get sunlight if you can
