Weak night of sleep once again ~6 hours and woke up sluggish...hit the box in a fasted state about 1 hour after waking up. I am very happy with the effects of the Max Energy and Max Glucose each time - combining with caffeine supplementation is a great boost pre-wod. My cortisol levels I'm sure aren't great at this time but by firing up both my adrenals and thyroid with the Max Energy and Glucose, I get a nice boost.
TRAINING:
A. Power Clean Technique work - 7 minutes
B. Muscle Up work with Regular Grip (No false grip)
C. KBS @85% effort - High Speed, high turnover rate; 15 reps; rest 1 minute x3
D. Bench Press @21X1; 55% of 1Rep Max; 8 sets of 3 reps; rest 45 seconds between sets
RESULTS:
A. Worked up to 185# then back down to 135# -
B. Did sets of 3 every 30 seconds for 5 minutes
C. Used 1.5pd (53#) for all sets - all Unbroken
D. Used 155# (55% 1RM) - all sets
For Power Cleans, I focused on driving elbows back during intial drive up, then getting fast elbows under the bar to get it racked quickly...also wanted to ensure back stayed tight and chest stayed proud so catch was solid. Muscle Ups with regular grip changes things, I learned to adjust hands slightly on rings during transition phase and that helped tremendously - some standards force you to initially jump to the rings from the floor, which means this regular grip will be much easier to use during those event, so learning it is a must...Focused on strong, fast hip drive and "pulling" the KB back down while keeping back tight and chest up during KBS. Bench Press was a good, quick explosive training tool at end to the day....took slow jog @Z1 to finish the day - legs were a bit tight from yesterday.
NUTRITION:
Post-Wod Meal #1 (immediately following wod): 50g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA+L-Glutamine Mix
+ 8 oz. coconut water - 15g CHO
Post-Wod Meal #2 (1 hour post wod): Small sweet potato, 5 oz. chicken breast - 30g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
1 serving Max Fibre (2 hours post-wod)
Meal #3: Sauteed chicken in coconut oil, avocado slices, cherries - 30g Fat, 30g CHO, 30g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp. fish oil, 2 digestive enzymes
Snack: 1 scoop protein w/16 oz. Goat's milk, cashews - 28g Fat, 30g CHO, 47g Protein
Approximate Daily values: 67g Fat, 155g CHO, 162g Protein
***After long work period, this was the best I could do nutrition-wise given my sleep schedule.
Monday, May 30, 2011
Sunday, May 29th, 2011
Rough sleep after another work day ~6 hours off and on...tough getting going at the box but good once I got moving around...Max Energy and Max glucose helped as well.
TRAINING:
A. Front Squat @30X1; 4-6 reps; Rest 3 minutes x4
B. Reverse Sled Drag w/185# attached; 60 seconds; Rest 3 minutes x4
C. Good Mornings @4111; 12-15 reps; rest 2 minutes x3
RESULTS:
A. 185# x6, 215# x5, 225# x4, 230# x4
B. All drags complete
C. All sets completed by doing 15 reps with 65# barbell
Very happy with last couple sets of front squat considering tempo - stayed true to the 3 second lower every rep, which makes all the difference here. Sled drags were ROUGH as always but I loved them...my VMOs felt like two baby hippos curled up in my quads...The good mornings are something I want more and more of at slow tempos similar to today's, great foundational work.
NUTRITION:
Post-wod Meal #1 (immediately following wod): Liquid shake with 35g Protein, 70g CHO, 4.5g L-Glutamine + BCAA +L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Sweet potato, 3 egg whites, liquid protein shot - 35g Protein, 30g CHO + 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp fish oil
1 serving Max Fibre
Meal #3: 1/2 Rack Ribs, side salad - 35g Fat, 20g CHO, 40g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 digestive enzymes
Meal #4: Paleostix, pistachios, macademia nuts, 1 apple - 41g Fat, 35g Protein, 30g CHO
Snack: 1 LARABAR - 11g Fat, 28g CHO, 4g Protein
Snack: 1 scoop protein w/12 oz goat's milk - 10.5g Fat, 16g CHO, 37g Protein
Approximate Daily Values: 107g Fat, 194g CHO, 186g Protein
TRAINING:
A. Front Squat @30X1; 4-6 reps; Rest 3 minutes x4
B. Reverse Sled Drag w/185# attached; 60 seconds; Rest 3 minutes x4
C. Good Mornings @4111; 12-15 reps; rest 2 minutes x3
RESULTS:
A. 185# x6, 215# x5, 225# x4, 230# x4
B. All drags complete
C. All sets completed by doing 15 reps with 65# barbell
Very happy with last couple sets of front squat considering tempo - stayed true to the 3 second lower every rep, which makes all the difference here. Sled drags were ROUGH as always but I loved them...my VMOs felt like two baby hippos curled up in my quads...The good mornings are something I want more and more of at slow tempos similar to today's, great foundational work.
NUTRITION:
Post-wod Meal #1 (immediately following wod): Liquid shake with 35g Protein, 70g CHO, 4.5g L-Glutamine + BCAA +L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Sweet potato, 3 egg whites, liquid protein shot - 35g Protein, 30g CHO + 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp fish oil
1 serving Max Fibre
Meal #3: 1/2 Rack Ribs, side salad - 35g Fat, 20g CHO, 40g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 digestive enzymes
Meal #4: Paleostix, pistachios, macademia nuts, 1 apple - 41g Fat, 35g Protein, 30g CHO
Snack: 1 LARABAR - 11g Fat, 28g CHO, 4g Protein
Snack: 1 scoop protein w/12 oz goat's milk - 10.5g Fat, 16g CHO, 37g Protein
Approximate Daily Values: 107g Fat, 194g CHO, 186g Protein
Thursday, May 26, 2011
Thursday, May 26th, 2011
Didn't get great sleep last night after getting back to a "normal" day...very tired but tough to fall asleep, bad combination. Got up after ~6 hours of sleep and straight to the box after Max Energy, Max Glucose, & a lil caffeine.
TRAINING:
A. 1-10 Butterfly Pull Up Ladder - High exposure to start/rhythm
B1. KBS - 15 reps; rest 10 seconds
B2. Dumbbell Press @21X1; 4-6 reps; rest 3 minutes x4
C. GHD Sit ups - 30 seconds on, 15 seconds off x4
RESULTS:
A. All complete Unbroken with a couple seconds rest between sets
B1. Used 79# KB all sets, all Unbroken
B2. 35# DB/Hand (6 reps) - same weights/reps for 2 sets, 45# DB/Hand (5 reps), 45# DB/Hand (4 reps)
C. 50 Reps total
Liked the skill work with the butterfly pull ups, although they are pretty good I noticed I am a bit far from the bar and this is causing me to use more arms and tiring myself out too quickly. I gotta practice staying closer and kicking feet harder at the bottom. KBS and DB press combo was really good for shoulder work - heavy KBS worked the hips and shoulders, so trying to stay stiff for the presses was tough on the lower back....happy with the weights used for both exercises. GHD Sit ups always great core work, liked the switch from a set number or reps to set time...different mindset in that mode.
****Feeling like everything's working well Coach...just doing what is asked and remaining focused goes a long way.****
NUTRITION:
Post-Wod Meal #1 (immediately following wod): Liquid shake w/35g Protein, 70g CHO. 4.5g L-Glutamine
+BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): 1 small sweet potato, 4 oz. lean chicken and steak - 28g Protein, 30g CHO + 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp. fish oil
Snack: LARABAR - 11g Fat, 28g CHO, 4g Protein
+ 1 Glucosamine & Chondritin
Meal #3: Paleo Chili w/side of pineapple and cherries - 35g Protein, 14g Fat, 25g CHO
+ 2 digestive enzymes, 1 multivitamin, 1 tsp fish oil
Protein shake w/2 scoops protein, 16 oz. goat's milk - 14g Fat, 25g CHO, 75g Protein, 4.5g L-Glutamine
Meal #4: 2 chicken & apple sausage, cashews, macademia nuts - 60g Fat, 20g CHO, 31g Protein
+ 2 digestive enzymes
Approximate Daily Values: 109g Fat, 198g CHO, 208g Protein
TRAINING:
A. 1-10 Butterfly Pull Up Ladder - High exposure to start/rhythm
B1. KBS - 15 reps; rest 10 seconds
B2. Dumbbell Press @21X1; 4-6 reps; rest 3 minutes x4
C. GHD Sit ups - 30 seconds on, 15 seconds off x4
RESULTS:
A. All complete Unbroken with a couple seconds rest between sets
B1. Used 79# KB all sets, all Unbroken
B2. 35# DB/Hand (6 reps) - same weights/reps for 2 sets, 45# DB/Hand (5 reps), 45# DB/Hand (4 reps)
C. 50 Reps total
Liked the skill work with the butterfly pull ups, although they are pretty good I noticed I am a bit far from the bar and this is causing me to use more arms and tiring myself out too quickly. I gotta practice staying closer and kicking feet harder at the bottom. KBS and DB press combo was really good for shoulder work - heavy KBS worked the hips and shoulders, so trying to stay stiff for the presses was tough on the lower back....happy with the weights used for both exercises. GHD Sit ups always great core work, liked the switch from a set number or reps to set time...different mindset in that mode.
****Feeling like everything's working well Coach...just doing what is asked and remaining focused goes a long way.****
NUTRITION:
Post-Wod Meal #1 (immediately following wod): Liquid shake w/35g Protein, 70g CHO. 4.5g L-Glutamine
+BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): 1 small sweet potato, 4 oz. lean chicken and steak - 28g Protein, 30g CHO + 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp. fish oil
Snack: LARABAR - 11g Fat, 28g CHO, 4g Protein
+ 1 Glucosamine & Chondritin
Meal #3: Paleo Chili w/side of pineapple and cherries - 35g Protein, 14g Fat, 25g CHO
+ 2 digestive enzymes, 1 multivitamin, 1 tsp fish oil
Protein shake w/2 scoops protein, 16 oz. goat's milk - 14g Fat, 25g CHO, 75g Protein, 4.5g L-Glutamine
Meal #4: 2 chicken & apple sausage, cashews, macademia nuts - 60g Fat, 20g CHO, 31g Protein
+ 2 digestive enzymes
Approximate Daily Values: 109g Fat, 198g CHO, 208g Protein
Wednesday, May 25, 2011
Wednesday, May 25th, 2011
Another 6 hours of sleep and straight to the sweat box after consuming 1 serving Max energy, 1 serving Max Glucose and some caffeine (like most training days)....
TRAINING:
A. Weighted Bar Dips @30X1; 3-5 reps; rest 3 minutes x5
B. Dumbbell Reverse Lunges to Single Leg Deadlift - both @ 20X1; 4-6 reps; rest 2 min. between legs x4
C. Side Bridge - 45 seconds/side with 10 seconds rest between sides x4 sets each side
RESULTS:
A. 70# KB attached (5 reps), 79# KB attached (5 reps) - used this weight/reps for 3 sets, 89# attached (4 reps)
B. 35# DB/Hand (6 reps), 45# DB/Hand (6 reps) - used this weight/reps for 2 sets, 55# DB/Hand (6 reps)
C. All complete as prescribed
Weighted bar dips hadn't been done in a while so always good to switch things up, happy with the weights used here at tempo...DB reverse lunge to single leg DL was something new and I had never done it before but loved the results, definintely understand the benefits of this and had some good secondary benefits as well (grip strength w/DB, balance, coordination). Side bridges got tough after 1st round but all done unbroken, good core work.
NUTRITION:
Post-Wod Meal #1 (immediately post-wod): Liquid Shake - 75g Protein, 50g CHO, 4,5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1.5 hours post-wod): 4 oz. grass fed rib eye steak, large sweet potato, sauteed asparagus and celery - 20g Fat, 30g Protein, 50g CHO
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
Meal #3: 2 eggs, macademia nuts, almonds, pineapple, 14 oz. Goats milk w/1 scoop protein - 43g Fat, 45g Protein, 24g CHO
+2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
Approximate Daily Values: 63g Fat, 125g CHO, 150g Protein
Real tough day getting in proper nutrition with late-afternoon wake up....I go from 18-hour days to being awake for 7 hours. I have no idea how people with horrible eating habits survive on this schedule??
*****Also, check below for yesterday's breakdown, which I just posted as well...any suggestions for changes anywhere??*****
TRAINING:
A. Weighted Bar Dips @30X1; 3-5 reps; rest 3 minutes x5
B. Dumbbell Reverse Lunges to Single Leg Deadlift - both @ 20X1; 4-6 reps; rest 2 min. between legs x4
C. Side Bridge - 45 seconds/side with 10 seconds rest between sides x4 sets each side
RESULTS:
A. 70# KB attached (5 reps), 79# KB attached (5 reps) - used this weight/reps for 3 sets, 89# attached (4 reps)
B. 35# DB/Hand (6 reps), 45# DB/Hand (6 reps) - used this weight/reps for 2 sets, 55# DB/Hand (6 reps)
C. All complete as prescribed
Weighted bar dips hadn't been done in a while so always good to switch things up, happy with the weights used here at tempo...DB reverse lunge to single leg DL was something new and I had never done it before but loved the results, definintely understand the benefits of this and had some good secondary benefits as well (grip strength w/DB, balance, coordination). Side bridges got tough after 1st round but all done unbroken, good core work.
NUTRITION:
Post-Wod Meal #1 (immediately post-wod): Liquid Shake - 75g Protein, 50g CHO, 4,5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1.5 hours post-wod): 4 oz. grass fed rib eye steak, large sweet potato, sauteed asparagus and celery - 20g Fat, 30g Protein, 50g CHO
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
Meal #3: 2 eggs, macademia nuts, almonds, pineapple, 14 oz. Goats milk w/1 scoop protein - 43g Fat, 45g Protein, 24g CHO
+2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
Approximate Daily Values: 63g Fat, 125g CHO, 150g Protein
Real tough day getting in proper nutrition with late-afternoon wake up....I go from 18-hour days to being awake for 7 hours. I have no idea how people with horrible eating habits survive on this schedule??
*****Also, check below for yesterday's breakdown, which I just posted as well...any suggestions for changes anywhere??*****
Tuesday, May 24th, 2011
Slept ~ 6 hours last night, not ideal but pretty normal for most nights...again took 1 serving Max Energy and 1 serving Max Glucose pre-wod and straight to the box.
TRAINING:
A. Power Snatch Technique Work - 7 minutes
B. Handstand Practice - Try for Max Free Hold
C. Split Jerk Practice - 7 minutes
D. GH Raises w/hands at temples @30X0; 5 sets of 10 reps; rest 1 minute between sets
RESULTS:
A. Worked on light to moderate weights (45# - 170#)
B. About 2 seconds (haha)
C. Worked on light to moderate weights (95# - 205#)
D. All completed Unbroken
Power snatch technique work was very beneficial - hadn't done these in awhile but I'm pretty sure a light went on here...just like a heavy power clean, I realized spreading the feet out to the sides as the hips open and getting a bit lower on the catch allows for much heavier weights. I tended to only bend slightly at the knees on the catch and the weights always felt heavy. Free handstand holds were fun and challenging - I almost sustained a concussion 6 separate times but I started getting it by the end, definitely something I wanna accomplish in the near future for more than 2 seconds. Split jerk work went fine, got up to 205# which felt pretty easy so I stopped there. GH Raises @30X0 were brutal but I really need all the lower back work I can get.
NUTRITION:
Post-Wod Meal #1 (immeidately following wod): Liquid shake with 100g Protein, 50g CHO, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): 1 small sweet potato, 5 oz. lean chicken - 30g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp. fish oil
1 serving Max Fibre (2 hours post-wod)
Meal #3: 4 PaleoStix w/spinach, almonds, cashews, apple - 33g Fat, 33g CHO, 40g Protein
Meal #4: 2 oz. Bison, pistachios, 1.5 scoop protein w/Goat's Milk - 22g Fat, 21g CHO, 62g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin
Meal #6: 3 slices Bacon - 8g Fat, 6g Protein
Approcimate Daily Values: 72g Fat, 134g CHO, 243g Protein
Decided to up protein intake immediately post-wod....gonna mess around with protein levels for a couple weeks and see if there is any benefit, always altering CHO intake but never really messed with Protein levels. I guess we'll see........
TRAINING:
A. Power Snatch Technique Work - 7 minutes
B. Handstand Practice - Try for Max Free Hold
C. Split Jerk Practice - 7 minutes
D. GH Raises w/hands at temples @30X0; 5 sets of 10 reps; rest 1 minute between sets
RESULTS:
A. Worked on light to moderate weights (45# - 170#)
B. About 2 seconds (haha)
C. Worked on light to moderate weights (95# - 205#)
D. All completed Unbroken
Power snatch technique work was very beneficial - hadn't done these in awhile but I'm pretty sure a light went on here...just like a heavy power clean, I realized spreading the feet out to the sides as the hips open and getting a bit lower on the catch allows for much heavier weights. I tended to only bend slightly at the knees on the catch and the weights always felt heavy. Free handstand holds were fun and challenging - I almost sustained a concussion 6 separate times but I started getting it by the end, definitely something I wanna accomplish in the near future for more than 2 seconds. Split jerk work went fine, got up to 205# which felt pretty easy so I stopped there. GH Raises @30X0 were brutal but I really need all the lower back work I can get.
NUTRITION:
Post-Wod Meal #1 (immeidately following wod): Liquid shake with 100g Protein, 50g CHO, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): 1 small sweet potato, 5 oz. lean chicken - 30g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp. fish oil
1 serving Max Fibre (2 hours post-wod)
Meal #3: 4 PaleoStix w/spinach, almonds, cashews, apple - 33g Fat, 33g CHO, 40g Protein
Meal #4: 2 oz. Bison, pistachios, 1.5 scoop protein w/Goat's Milk - 22g Fat, 21g CHO, 62g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin
Meal #6: 3 slices Bacon - 8g Fat, 6g Protein
Approcimate Daily Values: 72g Fat, 134g CHO, 243g Protein
Decided to up protein intake immediately post-wod....gonna mess around with protein levels for a couple weeks and see if there is any benefit, always altering CHO intake but never really messed with Protein levels. I guess we'll see........
Tuesday, May 24, 2011
Monday, May 23rd, 2011
Slept ~ 10 hours last night, which was much needed. Straight to the box after a cheat meal day....
TRAINING:
A. Dumbbell Torso Row @21X2; 8-10 reps; rest 1 minute between arms x3
B. 1 1/4 Back Squat @31X1; 4-6 reps; rest 3 minutes x4
C. Dumbbell Russian Step up @21X1; 10-12 reps; rest 1 minute between legs x3
D. Toes to Bar; 10 reps; rest 30 seconds x5
RESULTS:
A. 9/side, 10/side, 10/side - used 60# Dumbbell for all sets
B. 135# (x6), 145# (x5), 155# (x5), 155# (x4)
C. Did 12/leg each set with 35# Dumbbells in each hand
D. All 5 sets Unbroken
Dumbell Torso Row was done as back row w/slight twist at the torso at the top of each rep...2 second hold at the top, 2 second downward motion made these pretty difficult so I stayed at 60#. 1 1/4 Back Squat was brutal - this meant doing a full squat all the way down, then coming half way back up and then back down to the bottom again before standing all the way up - my quads were burning real bad on this one, mentally rough just trying to keep my knees out and back tight, good stuff...After the back squats, the Russian Step Ups were even that much rougher, kept the weights lighter but plenty challenging considering how my legs felt. Toes to Bar was a welcome ending to the training, all sets Unbroken, but last couple were tough on the grip. Great day of training Ant, rough but what I need.
NUTRITION:
Post-Wod Meal #1 (Immediately following wod): Liquid Protein Shake - 50g Protein, 50g CHO, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Liquid Shake w/2 scoops protein, 12 oz goat's milk - 11.5g Fat, 18g CHO, 60g Protein
1 serving Max Fibre (2 hours post-wod)
Meal #3: 5 oz. bison w/coconut oil, pistachios, veggies - 20g Fat, 15g CHO, 40g Protein
+ 1 tsp. Fish oil, 1 multivitamin, 1 Glucosamine & Chondritin, 2 digestive enzymes
Meal #4: PaleoKit - 6g Fat, 18g CHO, 14g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin
Meal #5: PaleoKrunch + LARABAR - 22g Fat, 44g CHO, 11g Protein
+ 2 digestive enzymes
Meal #6: 5 oz. Lean Chicken breast, macademia nuts, almonds, pineapple - 35g Fat, 28g CHO, 43g Protein
Snack: 3 slices low-sodium bacon - 8g Fat, 6g Protein
Approximate Daily Values: 112g Fat, 173g CHO, 225g Protein
TRAINING:
A. Dumbbell Torso Row @21X2; 8-10 reps; rest 1 minute between arms x3
B. 1 1/4 Back Squat @31X1; 4-6 reps; rest 3 minutes x4
C. Dumbbell Russian Step up @21X1; 10-12 reps; rest 1 minute between legs x3
D. Toes to Bar; 10 reps; rest 30 seconds x5
RESULTS:
A. 9/side, 10/side, 10/side - used 60# Dumbbell for all sets
B. 135# (x6), 145# (x5), 155# (x5), 155# (x4)
C. Did 12/leg each set with 35# Dumbbells in each hand
D. All 5 sets Unbroken
Dumbell Torso Row was done as back row w/slight twist at the torso at the top of each rep...2 second hold at the top, 2 second downward motion made these pretty difficult so I stayed at 60#. 1 1/4 Back Squat was brutal - this meant doing a full squat all the way down, then coming half way back up and then back down to the bottom again before standing all the way up - my quads were burning real bad on this one, mentally rough just trying to keep my knees out and back tight, good stuff...After the back squats, the Russian Step Ups were even that much rougher, kept the weights lighter but plenty challenging considering how my legs felt. Toes to Bar was a welcome ending to the training, all sets Unbroken, but last couple were tough on the grip. Great day of training Ant, rough but what I need.
NUTRITION:
Post-Wod Meal #1 (Immediately following wod): Liquid Protein Shake - 50g Protein, 50g CHO, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Liquid Shake w/2 scoops protein, 12 oz goat's milk - 11.5g Fat, 18g CHO, 60g Protein
1 serving Max Fibre (2 hours post-wod)
Meal #3: 5 oz. bison w/coconut oil, pistachios, veggies - 20g Fat, 15g CHO, 40g Protein
+ 1 tsp. Fish oil, 1 multivitamin, 1 Glucosamine & Chondritin, 2 digestive enzymes
Meal #4: PaleoKit - 6g Fat, 18g CHO, 14g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin
Meal #5: PaleoKrunch + LARABAR - 22g Fat, 44g CHO, 11g Protein
+ 2 digestive enzymes
Meal #6: 5 oz. Lean Chicken breast, macademia nuts, almonds, pineapple - 35g Fat, 28g CHO, 43g Protein
Snack: 3 slices low-sodium bacon - 8g Fat, 6g Protein
Approximate Daily Values: 112g Fat, 173g CHO, 225g Protein
Friday, May 20, 2011
Friday, May 20th, 2011
Slept very little last night ~ 5 1/2 hours or so...I'm used to that sleep pattern and usually feel fine once I get in the gym but I also know it is effecting my training. 1 serving Max Energy, 1 serving Max Glucose pre-wod (this seems to help immensely as I attempt to get the energy to workout after little sleep).
TRAINING:
A. Snatch Technique Work - 7 minutes
B. Unbroken Double Unders - 30, 40, 50, 40, 30; Rest as needed
C. 100 Walking Lunges Slow and Steady - No Lactate
RESULTS:
A. Did sets of high-hang snatch, mid-thigh, just below knee cap, squat snatch, power snatch - did 2 reps from each position @ 65#, 85, 105, 115 - then sets of 2 of squat snatch, power snatch @125#
B. Complete in 3:32 - no misses
C. Completed
Kept weights light and really tried to focus on the technique of the snatches...although weights were light, the full squat snatches felt really solid form-wise and footwork felt better (maybe from all the single leg work??). Double Unders was more mental than physical - I wasn't physically tired so was able to focus on hitting every rep, which I did...very happy about all sets UB with no misses. 100 Walking Lunges completed in 4:18 - I did this slow and steady to keep the lactate from building as you wanted, just timed it so you would get an idea of pacing.
NUTRITION:
Pre-Wod Meal: 2 slices bacon, strawberries, 1 scoop protein w/applesauce - 5g fat, 28g CHO, 28g Protein + the max energy, max glucose supplements mentioned above
Post-Wod Meal #1 (immediately following wod): Liquid Protein Shake - 50g CHO, 50g Protein, 4.5g L-Glutamine + BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Liquid Protein shot, coconut water - 36g CHO, 25g Protein
1 serving Max Fibre (2 hours post-wod)
Meal #3: 5 oz. bison, salad w/cucumbers (olive oil dressing), pistachios, strawberries - 42g Fat, 30g CHO, 43g Protein
+ 2 tsp. fish oil, 2 disgestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin
Snack: 1 scoop protein w/10 oz. goat's milk, Paleokrunch Bar - 21g Fat, 30g CHO, 40g Protein
+ 2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin
Approximate Daily Values: 77g Fat, 174g CHO, 161g Protein
Looking forward to some rest before starting next phase........................On another note, Mark has decided to post the Philadelphia Eagles as his logo on my page - although I do not approve and I want to slam my laptop every time I open it up and see that stupid black and green bird - I expect nothing less from a member of the "worst sports city in america" and will respect his choice of logos.
TRAINING:
A. Snatch Technique Work - 7 minutes
B. Unbroken Double Unders - 30, 40, 50, 40, 30; Rest as needed
C. 100 Walking Lunges Slow and Steady - No Lactate
RESULTS:
A. Did sets of high-hang snatch, mid-thigh, just below knee cap, squat snatch, power snatch - did 2 reps from each position @ 65#, 85, 105, 115 - then sets of 2 of squat snatch, power snatch @125#
B. Complete in 3:32 - no misses
C. Completed
Kept weights light and really tried to focus on the technique of the snatches...although weights were light, the full squat snatches felt really solid form-wise and footwork felt better (maybe from all the single leg work??). Double Unders was more mental than physical - I wasn't physically tired so was able to focus on hitting every rep, which I did...very happy about all sets UB with no misses. 100 Walking Lunges completed in 4:18 - I did this slow and steady to keep the lactate from building as you wanted, just timed it so you would get an idea of pacing.
NUTRITION:
Pre-Wod Meal: 2 slices bacon, strawberries, 1 scoop protein w/applesauce - 5g fat, 28g CHO, 28g Protein + the max energy, max glucose supplements mentioned above
Post-Wod Meal #1 (immediately following wod): Liquid Protein Shake - 50g CHO, 50g Protein, 4.5g L-Glutamine + BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Liquid Protein shot, coconut water - 36g CHO, 25g Protein
1 serving Max Fibre (2 hours post-wod)
Meal #3: 5 oz. bison, salad w/cucumbers (olive oil dressing), pistachios, strawberries - 42g Fat, 30g CHO, 43g Protein
+ 2 tsp. fish oil, 2 disgestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin
Snack: 1 scoop protein w/10 oz. goat's milk, Paleokrunch Bar - 21g Fat, 30g CHO, 40g Protein
+ 2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin
Approximate Daily Values: 77g Fat, 174g CHO, 161g Protein
Looking forward to some rest before starting next phase........................On another note, Mark has decided to post the Philadelphia Eagles as his logo on my page - although I do not approve and I want to slam my laptop every time I open it up and see that stupid black and green bird - I expect nothing less from a member of the "worst sports city in america" and will respect his choice of logos.
Thursday, May 19th, 2011
Slept well last night (~ 9 hours) after waking up at 0530 Wednesday morning....took 1 serving Max Energy, 1 serving Max Glucose and straight to the box in a fasted state.
TRAINING:
A. Work up quickly to a tough 5-rep Deadlift
B. Clean Pulls @ 115% of 1RM Clean; 5 sets of 3; Rest 3 minutes between sets
C. KBS - 20 reps; Heavy; rest 90 seconds x3
D. As many 1-5 strict pull-up ladders as possible in 10 minutes
RESULTS:
A. Worked up to a single set of 5 @350# in total of 7 minutes from empty bar
B. Used 260# for all sets
C. Used 79# KB for all sets, all Unbroken
D. Completed 5 full ladders +1+1 = 77 total reps
Well my legs were a bit tired from yesterday's "double" training I ended up doing back-to-back...Wasn't expecting to run after yesterday's wod. Still, happy with the 5-reps @350# in 7 minutes, my legs responded well and I'm thinking the CNS response was good. Focused on the initial pull off the ground on the heavy clean pulls - using 115% of my 1RM meant that the initial pull was the focus. Although it felt extremely heavy, clean pulls and snatch pulls are two of my favorite foundational movements that I truly believe help a lot....the heavy KBS went well, the last set got quite tough with only 90 seconds of rest between sets but remained Unbroken, good mental test and good practice keeping breathing under control. Strict ladder pull-ups got rough quickly and my hands got destroyed but still very happy looking back and seeing I completed 77 strict in 10 minutes..I'll take it....
NUTRITION:
Post-Wod Meal #1 (immediately following wod): Liquid shake with 70g CHO, 35g Protein, 4.5g L-Glutamine
+ BCAA + L-Glutamine mix
Post-Wod Meal #2 (1-hour post-wod): Smalle sweet potato, 5 oz. lean chicken breast - 35g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp. fish oil
1 Serving Max Fibre (2 hours post-wod)
Meal #3: NY Sirloin steak, cauliflower, grapes, pistachios - 30g Fat, 30g CHO, 35g Protein
+ 2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin
Meal #4: Coconut Paleokit - 6g Fat, 18g CHO, 14g Protein
Meal #5: Liquid Protein shot, almonds, cashews - 27g Fat, 15g CHO, 36g Protein
Snack: LARABAR - 11g Fat, 28g CHO, 4g Protein
Snack: Protein shake w/Goat's Milk - 7g Fat, 12g CHO, 32g Protein
Snack: 3 slices bacon - 7.5g Fat, 6g Protein
Approximate Daily Values: 98g Fat, 208g CHO, 200g Protein
Well, I tried goat's Milk for the first time today after months of antagonizing from Anthony (I have always hated regular milk and had no desire to try this)...I figured it could be a healthier way of trying to add a little added weight without compromising nutrition, and surprisingly it wasn't quite as horrible as I thought..a little thicker than normal milk but mixed well with chocolate protein...give it a shot.
TRAINING:
A. Work up quickly to a tough 5-rep Deadlift
B. Clean Pulls @ 115% of 1RM Clean; 5 sets of 3; Rest 3 minutes between sets
C. KBS - 20 reps; Heavy; rest 90 seconds x3
D. As many 1-5 strict pull-up ladders as possible in 10 minutes
RESULTS:
A. Worked up to a single set of 5 @350# in total of 7 minutes from empty bar
B. Used 260# for all sets
C. Used 79# KB for all sets, all Unbroken
D. Completed 5 full ladders +1+1 = 77 total reps
Well my legs were a bit tired from yesterday's "double" training I ended up doing back-to-back...Wasn't expecting to run after yesterday's wod. Still, happy with the 5-reps @350# in 7 minutes, my legs responded well and I'm thinking the CNS response was good. Focused on the initial pull off the ground on the heavy clean pulls - using 115% of my 1RM meant that the initial pull was the focus. Although it felt extremely heavy, clean pulls and snatch pulls are two of my favorite foundational movements that I truly believe help a lot....the heavy KBS went well, the last set got quite tough with only 90 seconds of rest between sets but remained Unbroken, good mental test and good practice keeping breathing under control. Strict ladder pull-ups got rough quickly and my hands got destroyed but still very happy looking back and seeing I completed 77 strict in 10 minutes..I'll take it....
NUTRITION:
Post-Wod Meal #1 (immediately following wod): Liquid shake with 70g CHO, 35g Protein, 4.5g L-Glutamine
+ BCAA + L-Glutamine mix
Post-Wod Meal #2 (1-hour post-wod): Smalle sweet potato, 5 oz. lean chicken breast - 35g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp. fish oil
1 Serving Max Fibre (2 hours post-wod)
Meal #3: NY Sirloin steak, cauliflower, grapes, pistachios - 30g Fat, 30g CHO, 35g Protein
+ 2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin
Meal #4: Coconut Paleokit - 6g Fat, 18g CHO, 14g Protein
Meal #5: Liquid Protein shot, almonds, cashews - 27g Fat, 15g CHO, 36g Protein
Snack: LARABAR - 11g Fat, 28g CHO, 4g Protein
Snack: Protein shake w/Goat's Milk - 7g Fat, 12g CHO, 32g Protein
Snack: 3 slices bacon - 7.5g Fat, 6g Protein
Approximate Daily Values: 98g Fat, 208g CHO, 200g Protein
Well, I tried goat's Milk for the first time today after months of antagonizing from Anthony (I have always hated regular milk and had no desire to try this)...I figured it could be a healthier way of trying to add a little added weight without compromising nutrition, and surprisingly it wasn't quite as horrible as I thought..a little thicker than normal milk but mixed well with chocolate protein...give it a shot.
Wednesday, May 18, 2011
Wednesday, May 18th, 2011
Sleep wasn't great last night...stayed up late, woke up early...had to watch the Bruins win Game 2...
TRAINING (Single Leg):
A. Dumbbell Split Squat @30X0; 3-5 reps; rest 1 minute between legs x5
B. Barbell Forward Lunges @20X1; 8-10/leg, rest 3 minutes between sets x3
C1. GHD Sit-ups; 10 reps; No rest
C2. GHD Raises; 10 reps; rest 2 minutes x3
RESULTS:
A. Completed 5 reps each set...used 55#/Hand for all sets
B. 115# (10 reps/leg), 135# (10 reps/leg), 155# (8 reps/leg)
C1 + C2. All completed rx
DB Split squats were really tough by the end...trying to keep 55# DB/hand steady while lowering to the point where the back knee touches ground after a 3-second lower was mentally and physically draining. Barbell forward lunges were done with much higher weights than the first time I did them just two weeks ago, felt good, really pushed off front-foot toes back to upright position after 2-second lower...again very tough by the end but very beneficial. GHD sit-ups and raises were easy and fast...Coach Anthony, definitely try and keep up with GHD sit-ups and back extensions and/or raises every week or so if possible, thanks.
NUTRITION:
Pre-wod - 1 serving Max Energy, 1 Serving Max Glucose w/caffeine
Post-Wod Meal #1 (Immediately following Wod): Liquid Protein shake - 50g CHO, 55g Protein, 4.5g L-Glutamine + BCAA + L-Glutamine mix
Post-Wod Meal #2 (1 hour post-wod): Sweet potato, applesauce, protein powder, L-Glutamine mix - 45g CHO, 55g Protein, 4.5g L-Glutamine
+ 1 multivitamin, 1 Glucosamine & Chondritin
1 serving Max Fibre (2 hours post-wod)
Meal #3: Liquid Protein Shot, almonds, grapes - 14g Fat, 25g CHO, 31g Protein
Meal #4: Beef Brisket Salad - 15g Fat, 10g CHO, 25g Protein
+ 2 digestive enzymes
Afternoon Snack - 1 pint lowfat chocolate milk - 5g Fat, 58g CHO, 18g Protein
Meal #5: 2 chicken & apple sausages, cashews, cucumbers, asparagus - 45g Fat, 20g CHO, 35g Protein
+ 2 digestive enzymes, 2 tsp. Fish oil
Approximate Daily Values: 90g Fat, 210g CHO, 220g Protein
TRAINING (Single Leg):
A. Dumbbell Split Squat @30X0; 3-5 reps; rest 1 minute between legs x5
B. Barbell Forward Lunges @20X1; 8-10/leg, rest 3 minutes between sets x3
C1. GHD Sit-ups; 10 reps; No rest
C2. GHD Raises; 10 reps; rest 2 minutes x3
RESULTS:
A. Completed 5 reps each set...used 55#/Hand for all sets
B. 115# (10 reps/leg), 135# (10 reps/leg), 155# (8 reps/leg)
C1 + C2. All completed rx
DB Split squats were really tough by the end...trying to keep 55# DB/hand steady while lowering to the point where the back knee touches ground after a 3-second lower was mentally and physically draining. Barbell forward lunges were done with much higher weights than the first time I did them just two weeks ago, felt good, really pushed off front-foot toes back to upright position after 2-second lower...again very tough by the end but very beneficial. GHD sit-ups and raises were easy and fast...Coach Anthony, definitely try and keep up with GHD sit-ups and back extensions and/or raises every week or so if possible, thanks.
NUTRITION:
Pre-wod - 1 serving Max Energy, 1 Serving Max Glucose w/caffeine
Post-Wod Meal #1 (Immediately following Wod): Liquid Protein shake - 50g CHO, 55g Protein, 4.5g L-Glutamine + BCAA + L-Glutamine mix
Post-Wod Meal #2 (1 hour post-wod): Sweet potato, applesauce, protein powder, L-Glutamine mix - 45g CHO, 55g Protein, 4.5g L-Glutamine
+ 1 multivitamin, 1 Glucosamine & Chondritin
1 serving Max Fibre (2 hours post-wod)
Meal #3: Liquid Protein Shot, almonds, grapes - 14g Fat, 25g CHO, 31g Protein
Meal #4: Beef Brisket Salad - 15g Fat, 10g CHO, 25g Protein
+ 2 digestive enzymes
Afternoon Snack - 1 pint lowfat chocolate milk - 5g Fat, 58g CHO, 18g Protein
Meal #5: 2 chicken & apple sausages, cashews, cucumbers, asparagus - 45g Fat, 20g CHO, 35g Protein
+ 2 digestive enzymes, 2 tsp. Fish oil
Approximate Daily Values: 90g Fat, 210g CHO, 220g Protein
Monday, May 16, 2011
Monday, May 16th, 2011
Slept very little last night ~ 5 hours again due to work. Ate small meal pre-wod, then to the box.
TRAINING:
A. Muscle-Up + 3 Ring Dips x2; Rest 1 minute x5
B1. Toes to Bar - 10 reps; rest 10 seconds
B2. KBS - Heavy x15; rest 90 seconds x3
C. Dumbbell Back Extensions @4222; 8-10 reps; rest 1 minute x4
RESULTS:
A. All complete, strict ring dips
B1. All complete UB
B2. All complete UB - used 79# KB all sets
C. 10, 10, 9 ,9 with 15# DB attached
Muscle-Up/Ring dip couplet felt strong, easy. Did them all strict...Toes-to-Bar/KBS couplet also felt good, KBS started to get rough by the end but kept breathing deep through the stomach to keep HR in check. DB Back Extensions got extremely tough by the end - lower back, hammies, and glutes were on fire by the last few reps of sets 3 and 4...Another great training day, thanks Ant.
NUTRITION:
Pre-Wod: 2 scoops protein, applesauce - 50g Protein, 20g CHO
+ 1 serving Max Energy, 1 serving Max glucose
Post-Wod Meal #1 (immediately following wod): Liquid Protein shake w/chocolate milk - 5g Fat, 100g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Cauilflower, 4 oz. lean steak, fruit - 10g Fat, 30g CHO, 28g Protein (ran out of sweet potatoes yesterday, so used fruit/veggies for Carbs instead)
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp. Fish oil, 2 Digestive Enzymes
1 Serving Max Fibre (2 hours post-wod)
Meal #3: 2 Chicken & Apple Sausages, cashews, macademia nuts - 45g Fat, 20g CHO, 32g Protein
+ 2 Digestive Enzymes
Approximate Daily Values: 60g Fat, 170g CHO, 160g Protein
Getting in the correct nutrition on days like this are tough...I'm up late and in bed early but still did pretty well...Rest day tomorrow then back at it Wednesday.
TRAINING:
A. Muscle-Up + 3 Ring Dips x2; Rest 1 minute x5
B1. Toes to Bar - 10 reps; rest 10 seconds
B2. KBS - Heavy x15; rest 90 seconds x3
C. Dumbbell Back Extensions @4222; 8-10 reps; rest 1 minute x4
RESULTS:
A. All complete, strict ring dips
B1. All complete UB
B2. All complete UB - used 79# KB all sets
C. 10, 10, 9 ,9 with 15# DB attached
Muscle-Up/Ring dip couplet felt strong, easy. Did them all strict...Toes-to-Bar/KBS couplet also felt good, KBS started to get rough by the end but kept breathing deep through the stomach to keep HR in check. DB Back Extensions got extremely tough by the end - lower back, hammies, and glutes were on fire by the last few reps of sets 3 and 4...Another great training day, thanks Ant.
NUTRITION:
Pre-Wod: 2 scoops protein, applesauce - 50g Protein, 20g CHO
+ 1 serving Max Energy, 1 serving Max glucose
Post-Wod Meal #1 (immediately following wod): Liquid Protein shake w/chocolate milk - 5g Fat, 100g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Cauilflower, 4 oz. lean steak, fruit - 10g Fat, 30g CHO, 28g Protein (ran out of sweet potatoes yesterday, so used fruit/veggies for Carbs instead)
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp. Fish oil, 2 Digestive Enzymes
1 Serving Max Fibre (2 hours post-wod)
Meal #3: 2 Chicken & Apple Sausages, cashews, macademia nuts - 45g Fat, 20g CHO, 32g Protein
+ 2 Digestive Enzymes
Approximate Daily Values: 60g Fat, 170g CHO, 160g Protein
Getting in the correct nutrition on days like this are tough...I'm up late and in bed early but still did pretty well...Rest day tomorrow then back at it Wednesday.
Sunday, May 15, 2011
Sunday, May 15th, 2011
Slept a grand total of 5 hours last night...tough to get going today, but felt good once I warmed up at box - plus I got to see Hosey there so that made my day. Trained in fasted state....1 Serving Max Energy, 1 serving Max Glucose pre-wod
TRAINING:
A. Back Squat @30X0; 6, 6, 4, 4, 2; rest 3 minutes between sets
B. Dumbbell walking lunges; 15/side; rest 90 seconds between sets
C. Reverse Sled Drag w/180# sled; 60 seconds; rest 3 minutes active walk x4
RESULTS:
A. 185# (6 reps), 205 (6), 235 (4), 245 (4), 260 (2)
B. Used 45# dumbbell/hand all sets
C. Completed
Very happy with back squat numbers and form/feel with tempo...felt great once I finally woke up and warmed up. DB Walking Lunges were tedious and slow but feeling stronger everyday. Reverse sled drag felt rough once again but good feeling once complete - you know you worked hard with this one. I'm gonna say my VMOs felt like large Brazilian coconuts by the end...
Post-Wod Meal #1 (immediately following wod): Liquid shake with 100g CHO, 50g Protein, 4.5g L-Glutamine + BACC + L-Glutamine mix
Post-Wod Meal #2 (1 hour post-wod): 1 Small sweet potato, 4.5 oz chicken - 40g CHO, 30g Protein
+ 2 tsp. fish oil, 1 multivitamin, 1 Glucosamine & Chondritin
1 Serving Max Fibre (2 hours post-wod)
to be continued.....
TRAINING:
A. Back Squat @30X0; 6, 6, 4, 4, 2; rest 3 minutes between sets
B. Dumbbell walking lunges; 15/side; rest 90 seconds between sets
C. Reverse Sled Drag w/180# sled; 60 seconds; rest 3 minutes active walk x4
RESULTS:
A. 185# (6 reps), 205 (6), 235 (4), 245 (4), 260 (2)
B. Used 45# dumbbell/hand all sets
C. Completed
Very happy with back squat numbers and form/feel with tempo...felt great once I finally woke up and warmed up. DB Walking Lunges were tedious and slow but feeling stronger everyday. Reverse sled drag felt rough once again but good feeling once complete - you know you worked hard with this one. I'm gonna say my VMOs felt like large Brazilian coconuts by the end...
Post-Wod Meal #1 (immediately following wod): Liquid shake with 100g CHO, 50g Protein, 4.5g L-Glutamine + BACC + L-Glutamine mix
Post-Wod Meal #2 (1 hour post-wod): 1 Small sweet potato, 4.5 oz chicken - 40g CHO, 30g Protein
+ 2 tsp. fish oil, 1 multivitamin, 1 Glucosamine & Chondritin
1 Serving Max Fibre (2 hours post-wod)
to be continued.....
Friday, May 13, 2011
Friday, May 13th, 2011
Sleep wasn't too bad last night..got ~ 8 hours of sleep, small breakfast and to the box. My sleep has been pretty good lately...better than normal.
TRAINING (Skill/mobility):
A. Overhead Squat (OHS) Practice - light weights, work extension in shoulders & torso
B. Back Extensions @1010; 20 reps x 3 sets; rest 1 minute between sets
C. Turkish Get ups (TGU) - 1.5pd; 10/side; rest as needed
RESULTS:
A. Worked from PVC pipe to 145# in 7 sets
B. Completed
C. Completed
Overhead Squats were rough and staying tight through torso was a struggle since I may or may not have a minor case of Rhabdo from Wednesday's GHD sit-ups haha...ROM on the squats was good and shoulders felt fine, just abdomenal discomfort here. OHS are something I am hoping gets put in my training as much as possible. In my opinion, it's absolutely one of the best/most beneficial for what I am hoping to accomplish here. Back extensions felt strong until the last few of the last set when it started to really tighten up...Did 10 TGU w/left arm then 10 w/right instead of alternating between arms each rep. These felt very strong, better than expected. Also, I restricted my post-wod Carb intake due to the training volume today and did 15 minutes in an ICE BATH post-training.
NUTRITION:
Pre-wod Meal: 2 slices low-sodium bacon, 2 scrambles eggs - 13g Fat, 16g Protein
+1 serving Max Energy, 1 serving Max Glucose
Post-wod Meal #1 (Immediately following wod): Liquid shake - 25g CHO, 48g Protein, 4.5g Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): 1 small sweet potato, 5 oz. rotisserie chicken - 30g CHO, 35g Protein
+1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp. Fish oil
1 serving Max Fibre (2 hours post-wod)
Meal #3: 4 oz. pork chops, 1 apple, almonds - 20g Fat, 22g CHO, 34g Protein
Meal #4: 1 PaleoKit - 6g Fat, 18g CHO, 14g Protein
Meal #5: 5 oz. chicken and pork, fruit, mixed nuts - 20g Fat, 30g CHO, 40g Protein
Meal #6: LARABAR - 11g Fat, 28g CHO, 4g Protein
Meal #7: PaleoKrunch - 13g Fat, 16g CHO, 7g Protein
Meal #8: 2 scoops protein powder - 48g Protein, 2g Fat
Approximate Daily Values (18-hour day): 85g Fat, 169g CHO, 246g Protein
***See post below for yesterday's training, the website was down yesterday so had to post it today.***
TRAINING (Skill/mobility):
A. Overhead Squat (OHS) Practice - light weights, work extension in shoulders & torso
B. Back Extensions @1010; 20 reps x 3 sets; rest 1 minute between sets
C. Turkish Get ups (TGU) - 1.5pd; 10/side; rest as needed
RESULTS:
A. Worked from PVC pipe to 145# in 7 sets
B. Completed
C. Completed
Overhead Squats were rough and staying tight through torso was a struggle since I may or may not have a minor case of Rhabdo from Wednesday's GHD sit-ups haha...ROM on the squats was good and shoulders felt fine, just abdomenal discomfort here. OHS are something I am hoping gets put in my training as much as possible. In my opinion, it's absolutely one of the best/most beneficial for what I am hoping to accomplish here. Back extensions felt strong until the last few of the last set when it started to really tighten up...Did 10 TGU w/left arm then 10 w/right instead of alternating between arms each rep. These felt very strong, better than expected. Also, I restricted my post-wod Carb intake due to the training volume today and did 15 minutes in an ICE BATH post-training.
NUTRITION:
Pre-wod Meal: 2 slices low-sodium bacon, 2 scrambles eggs - 13g Fat, 16g Protein
+1 serving Max Energy, 1 serving Max Glucose
Post-wod Meal #1 (Immediately following wod): Liquid shake - 25g CHO, 48g Protein, 4.5g Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): 1 small sweet potato, 5 oz. rotisserie chicken - 30g CHO, 35g Protein
+1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp. Fish oil
1 serving Max Fibre (2 hours post-wod)
Meal #3: 4 oz. pork chops, 1 apple, almonds - 20g Fat, 22g CHO, 34g Protein
Meal #4: 1 PaleoKit - 6g Fat, 18g CHO, 14g Protein
Meal #5: 5 oz. chicken and pork, fruit, mixed nuts - 20g Fat, 30g CHO, 40g Protein
Meal #6: LARABAR - 11g Fat, 28g CHO, 4g Protein
Meal #7: PaleoKrunch - 13g Fat, 16g CHO, 7g Protein
Meal #8: 2 scoops protein powder - 48g Protein, 2g Fat
Approximate Daily Values (18-hour day): 85g Fat, 169g CHO, 246g Protein
***See post below for yesterday's training, the website was down yesterday so had to post it today.***
Thursday, May 12th, 2011
TRAINING (Focus on Hips):
A. Build quickly to a heavy power clean triple
B. From power clean triple, build to a heavy Deadlift triple
C. KBS - Heavy x15 reps; rest 1 minute x3
D. As many 1-3 strict pullup ladders as possible in 5 minutes w/30# attached
RESULTS:
A. Power Clean Triple - 220# (Built in 8 minutes from empty bar)
B. DL Triple - 365# (Built in 7 minutes from 220#)
C. Used 79.2# KB for all sets
D. Completed 5 full ladders + 1,2 on 6th ladder = 33 Total reps
Power Cleans felt fast and strong, very happy with 220# triple...DL also felt strong, stopped at a tough weight where form stayed tight and uncompromised. KBS were tough with only 1 minute of rest between sets but all completed unbroken...Weighted pullup ladders went well, it's something that gets very tough very quickly....looking forward to the skill/mobility day tomorrow.
NUTRITION:
Pre-wod snack: LARABAR - 11g Fat, 28g CHO, 4g Protein (I had to teach for an hour before class and needed something to eat before training)
+ 1 serving Max energy (2 pills), 1 serving Max Glucose (3 pills)
Post-Wod Meal #1 (Immediately following Wod): Liquid shake w/chocolate milk - 16g Fat, 50g CHO, 40g Protein
+ BCAA + L-Glutamine mix
Post-Wod Meal #2 (1 hour post-wod): 1 medium sweet potato, 5 oz. chicken breast - 35g Protein, 40g CHO
+ 1 multivitamin, 1 tsp. Fish oil, 1 Glucosamine & Chondritin
1 Serving Max Fibre (2 hours post-wod)
Meal #3: Hot Paleo Cereal - 77g Fat, 34g Cho, 43g Protein
+ 2 digestive enzymes, 1 Glucosamine & Chronditin
Meal #4: 4 oz. pork chops, 2 celery stalks, cucumber, cashews - 33g Fat, 30g CHO, 33g Protein
+ 1 multivitamin, 1 tsp. Fish oil, 2 digestive enzymes
Meal #5: 4 Grass-fed beef sticks w/spinach - 6g Fat, 28g Protein
Approximate Daily Values: 152g Fat, 182g CHO, 183g Protein
A. Build quickly to a heavy power clean triple
B. From power clean triple, build to a heavy Deadlift triple
C. KBS - Heavy x15 reps; rest 1 minute x3
D. As many 1-3 strict pullup ladders as possible in 5 minutes w/30# attached
RESULTS:
A. Power Clean Triple - 220# (Built in 8 minutes from empty bar)
B. DL Triple - 365# (Built in 7 minutes from 220#)
C. Used 79.2# KB for all sets
D. Completed 5 full ladders + 1,2 on 6th ladder = 33 Total reps
Power Cleans felt fast and strong, very happy with 220# triple...DL also felt strong, stopped at a tough weight where form stayed tight and uncompromised. KBS were tough with only 1 minute of rest between sets but all completed unbroken...Weighted pullup ladders went well, it's something that gets very tough very quickly....looking forward to the skill/mobility day tomorrow.
NUTRITION:
Pre-wod snack: LARABAR - 11g Fat, 28g CHO, 4g Protein (I had to teach for an hour before class and needed something to eat before training)
+ 1 serving Max energy (2 pills), 1 serving Max Glucose (3 pills)
Post-Wod Meal #1 (Immediately following Wod): Liquid shake w/chocolate milk - 16g Fat, 50g CHO, 40g Protein
+ BCAA + L-Glutamine mix
Post-Wod Meal #2 (1 hour post-wod): 1 medium sweet potato, 5 oz. chicken breast - 35g Protein, 40g CHO
+ 1 multivitamin, 1 tsp. Fish oil, 1 Glucosamine & Chondritin
1 Serving Max Fibre (2 hours post-wod)
Meal #3: Hot Paleo Cereal - 77g Fat, 34g Cho, 43g Protein
+ 2 digestive enzymes, 1 Glucosamine & Chronditin
Meal #4: 4 oz. pork chops, 2 celery stalks, cucumber, cashews - 33g Fat, 30g CHO, 33g Protein
+ 1 multivitamin, 1 tsp. Fish oil, 2 digestive enzymes
Meal #5: 4 Grass-fed beef sticks w/spinach - 6g Fat, 28g Protein
Approximate Daily Values: 152g Fat, 182g CHO, 183g Protein
Wednesday, May 11, 2011
Wednesday, May 11th, 2011
Slept ~ 6 hours last night...pretty tired but got up and straight to the box for training with Tom, who's turning into a legit crossfitter very quickly...
TRAINING:
A. Weighted Ring Dips @3011; 4-6 reps; rest 3 minutes x3
B. Barbell Step ups @4121; 10/leg; rest 1 minute between legs x4
C. Dumbbell Alternating Lunges to 4" step; 12-15/leg; rest 2 minutes x3
D. GHD Sit-ups; 15 reps; rest 1 minute x4
RESULTS:
A. 6 reps (w/35# KB attached), 6 reps (w/50# KB), 6 reps (w/70# KB)
B. 65# Barbell used for all sets
C. Completed 15 reps/leg each set with 30# DB/hand
D. All completed
I thought weighted ring dips were going to be tougher with slow tempo, but should have started heavier...Barbell step ups slow and controlled...and tedious (just as much mentally draining as physically). Alternating lunges to 4" step had similar effect to step ups but went a bit quicker - focused on heel-to-toe on downward motion and pushed up from toes on upward motion...great exercise. GHD sit-ups all complete, focused on hip drive/power. Anthony is locked on with the programming.
Post-Wod Meal #1 (immediately following wod): 16g Fat (from added chocolate milk), 50g CHO, 40g Protein, 4.5g L-Glutamine + BCAA + L-Glutamine mix (liquid shake)
Post-Wod Meal #2 (1 hour post-wod): 1 medium sweet potato, 5 oz lean chicken - 45g CHO, 35g Protein
+ 1 tsp. fish oil, 1 multivitamin, 1 serving Max energy and 1 serving Max Glucose
1 serving Max Fibre (2 hours post-wod)
Meal #3: 4 oz. lean pork chops cooked in coconut oil, celery, cucumber, macademia nuts - 30g Fat, 30g Protein, 10g CHO + 2 digestive enzymes, 2 Glucosamine & Chondritin, 1 multivitamin, 1 tsp. fish oil
Meal #4: 5 slices low-sodium bacon, Paleo Krunch w/coconut milk - 35g Fat, 18g CHO, 17g Protein
+ 2 digestive enzymes
+Liquid Protein shot (before bed) - 25g Protein
Approximate Daily Values: 90g Fat, 123g CHO, 147g Protein
Days like this (when I'm not awake for much of the day) are tough to fit in the best nutrition but I did pretty well considering...
Below is yesterday's nutritional breakdown for my rest day...And Steve that profile picutre is disturbing and shows me a side of you I didn't know existed.
TRAINING:
A. Weighted Ring Dips @3011; 4-6 reps; rest 3 minutes x3
B. Barbell Step ups @4121; 10/leg; rest 1 minute between legs x4
C. Dumbbell Alternating Lunges to 4" step; 12-15/leg; rest 2 minutes x3
D. GHD Sit-ups; 15 reps; rest 1 minute x4
RESULTS:
A. 6 reps (w/35# KB attached), 6 reps (w/50# KB), 6 reps (w/70# KB)
B. 65# Barbell used for all sets
C. Completed 15 reps/leg each set with 30# DB/hand
D. All completed
I thought weighted ring dips were going to be tougher with slow tempo, but should have started heavier...Barbell step ups slow and controlled...and tedious (just as much mentally draining as physically). Alternating lunges to 4" step had similar effect to step ups but went a bit quicker - focused on heel-to-toe on downward motion and pushed up from toes on upward motion...great exercise. GHD sit-ups all complete, focused on hip drive/power. Anthony is locked on with the programming.
Post-Wod Meal #1 (immediately following wod): 16g Fat (from added chocolate milk), 50g CHO, 40g Protein, 4.5g L-Glutamine + BCAA + L-Glutamine mix (liquid shake)
Post-Wod Meal #2 (1 hour post-wod): 1 medium sweet potato, 5 oz lean chicken - 45g CHO, 35g Protein
+ 1 tsp. fish oil, 1 multivitamin, 1 serving Max energy and 1 serving Max Glucose
1 serving Max Fibre (2 hours post-wod)
Meal #3: 4 oz. lean pork chops cooked in coconut oil, celery, cucumber, macademia nuts - 30g Fat, 30g Protein, 10g CHO + 2 digestive enzymes, 2 Glucosamine & Chondritin, 1 multivitamin, 1 tsp. fish oil
Meal #4: 5 slices low-sodium bacon, Paleo Krunch w/coconut milk - 35g Fat, 18g CHO, 17g Protein
+ 2 digestive enzymes
+Liquid Protein shot (before bed) - 25g Protein
Approximate Daily Values: 90g Fat, 123g CHO, 147g Protein
Days like this (when I'm not awake for much of the day) are tough to fit in the best nutrition but I did pretty well considering...
Below is yesterday's nutritional breakdown for my rest day...And Steve that profile picutre is disturbing and shows me a side of you I didn't know existed.
Tuesday, May 10th, 2011
REST DAY - Slept ~ 5 hours last night....very tired, glad it's a rest day...below is my nutrition intake for an 18-hour day.
NUTRITION:
Meal #1: Cranberry Tuna Salad w/homemade mayo (olive oil, mustard, egg yolks) - 11g Fat, 27g CHO, 48g Protein
+
1 banana w/1 tbsp peanut butter - 8g Fat, 30g CHO, 3g Protein
+
2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chronditin, 2 tsp. fish oil
Meal #2: 2 whole eggs, 2 egg whites - 10g Fat, 20g Protein
Meal #3: Liquid Protein shot, pistachios, 1 apple - 25g Fat, 18g CHO, 31g Protein
+
2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin
Meal #4: LARABAR - 11g Fat, 28g CHO, 4g Protein
Meal #5: 4 oz. ground sirloin, 1 cup fruit - 10g Fat, 20g CHO, 28g Protein
Meal #6: 1 scoop Protein, LARABAR - 11g Fat, 28g CHO, 28g Protein
Approximate Daily Values: 100g Fat, 180g CHO, 210g Protein
NUTRITION:
Meal #1: Cranberry Tuna Salad w/homemade mayo (olive oil, mustard, egg yolks) - 11g Fat, 27g CHO, 48g Protein
+
1 banana w/1 tbsp peanut butter - 8g Fat, 30g CHO, 3g Protein
+
2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chronditin, 2 tsp. fish oil
Meal #2: 2 whole eggs, 2 egg whites - 10g Fat, 20g Protein
Meal #3: Liquid Protein shot, pistachios, 1 apple - 25g Fat, 18g CHO, 31g Protein
+
2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin
Meal #4: LARABAR - 11g Fat, 28g CHO, 4g Protein
Meal #5: 4 oz. ground sirloin, 1 cup fruit - 10g Fat, 20g CHO, 28g Protein
Meal #6: 1 scoop Protein, LARABAR - 11g Fat, 28g CHO, 28g Protein
Approximate Daily Values: 100g Fat, 180g CHO, 210g Protein
Monday, May 9, 2011
Monday, May 9th, 2011
Slept ~ 12 hours last night...I guess I was more fatigued than I thought...after a cheat day yesterday I certainly didn't feel like eating this morning, so I woke up and went straight to the box.
TRAINING (Skill/Mobility):
A. Power Clean Technique Work: 5-7 minutes
B. Power Snatch Technique Work: 5-7 minutes
C. KBS - 1.5pd; 3 sets of 15 reps; rest 1 minute between sets
D. Bench Press @20X1; 55% of 1RM; 8 sets of 2 reps; rest 45 seconds
RESULTS:
A. Worked from empty bar to 95#, 115#, 135#, 155#, 175#, then back down to 135#
B. Worked from empty bar to 95#, 115#, 120#, 130#
C. Completed as Prescribed
D. Used 150# (1RM - 275# x 55%) - all completed as prescribed
Kept weights light for A and B - focused on the pulls, hip extension, straight arms and high, fast elbows (power clean)...175# Power clean felt really light but certainly didn't want to push any higher because of intent here. KBS felt light, kept focus on explosive hips, very little shoulder/arm fatigue here...Bench Press also focused on explosiveness off chest.
NUTRITION:
Pre-Wod: 1 serving Max Energy, 1 serving Max Glucose
Post-Wod Meal #1 (Immediately following Wod): 50g Protein, 50g CHO, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix (Liquid Shakes)
1 serving Max Liver
Post-Wod Meal #2 (Approx. 1 hour post-wod): 1 medium sweet potato, 5 oz. lean chicken breast - 45g CHO, 35g Protein + 1 tsp. "SFH" Fish oil + 1 daily multivitamin
1 Serving Max Fibre (Approx. 2 hours post-wod - definitely not something you wanna take pre-wod or right before bed)
Meal #3: 5 oz. Ground Sirloin w/onions and cucumber - 22g Fat, 10g CHO, 30g Protein
+ 1 tsp. Fish oil, 2 digestive enzymes, 1 Glucosamine & Chronditin
Meal #4: 2 oz. steak, 2 whole eggs, 1/2 cup grapes, cashews, macademia nuts - 47g Fat, 22g CHO, 33g Protein
+ 1 tsp. Fish oil, 2 digestive enzymes, 1 daily multivitamin
Meal #5: LARABAR - 11g Fat, 31g CHO, 3g Protein
+ 1 Glucosamine & Chronditin
Meal #6: 5 slices Low-sodium Bacon, 1 scoop whey protein - 12.5g Fat, 34g Protein
Approximate Daily Values: 100g Fat, 158g CHO, 195g Protein
TRAINING (Skill/Mobility):
A. Power Clean Technique Work: 5-7 minutes
B. Power Snatch Technique Work: 5-7 minutes
C. KBS - 1.5pd; 3 sets of 15 reps; rest 1 minute between sets
D. Bench Press @20X1; 55% of 1RM; 8 sets of 2 reps; rest 45 seconds
RESULTS:
A. Worked from empty bar to 95#, 115#, 135#, 155#, 175#, then back down to 135#
B. Worked from empty bar to 95#, 115#, 120#, 130#
C. Completed as Prescribed
D. Used 150# (1RM - 275# x 55%) - all completed as prescribed
Kept weights light for A and B - focused on the pulls, hip extension, straight arms and high, fast elbows (power clean)...175# Power clean felt really light but certainly didn't want to push any higher because of intent here. KBS felt light, kept focus on explosive hips, very little shoulder/arm fatigue here...Bench Press also focused on explosiveness off chest.
NUTRITION:
Pre-Wod: 1 serving Max Energy, 1 serving Max Glucose
Post-Wod Meal #1 (Immediately following Wod): 50g Protein, 50g CHO, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix (Liquid Shakes)
1 serving Max Liver
Post-Wod Meal #2 (Approx. 1 hour post-wod): 1 medium sweet potato, 5 oz. lean chicken breast - 45g CHO, 35g Protein + 1 tsp. "SFH" Fish oil + 1 daily multivitamin
1 Serving Max Fibre (Approx. 2 hours post-wod - definitely not something you wanna take pre-wod or right before bed)
Meal #3: 5 oz. Ground Sirloin w/onions and cucumber - 22g Fat, 10g CHO, 30g Protein
+ 1 tsp. Fish oil, 2 digestive enzymes, 1 Glucosamine & Chronditin
Meal #4: 2 oz. steak, 2 whole eggs, 1/2 cup grapes, cashews, macademia nuts - 47g Fat, 22g CHO, 33g Protein
+ 1 tsp. Fish oil, 2 digestive enzymes, 1 daily multivitamin
Meal #5: LARABAR - 11g Fat, 31g CHO, 3g Protein
+ 1 Glucosamine & Chronditin
Meal #6: 5 slices Low-sodium Bacon, 1 scoop whey protein - 12.5g Fat, 34g Protein
Approximate Daily Values: 100g Fat, 158g CHO, 195g Protein
Sunday, May 8, 2011
Sunday, May 8th, 2011
Slept well again last night ~ 8 hours....this will probably be my last good night of sleep for awhile with my upcoming schedule. Trained at 9:30a.m. in a fasted state.
TRAINING:
A. Front Squat @30X1; 5-7 reps/set; rest 3 minutes x4
B. Reverse Sled Drags w/180# attached to sled; pull for 60 seconds; rest 3 minutes between pulls x4
C. Dumbbell Russian Step ups @1110; 8-10/leg; rest 1 minute between legs x4
RESULTS:
A. 185# (7 reps), 195# (6 reps), 200# (5 reps), 200# (5 reps)
B. Completed
C. First set completed using 25# DB/hand, last 3 sets completed using 30# DB/hand - Did 10 reps/leg each set
Front squat felt real strong even with 3 second descent...happy with weights used for those. Reverse sled drags were extremely tiring and my VMO was the size of a small watermelon when done...60 seconds felt like 60 hours. Step-ups felt good and challenging...weights for those stayed moderate after the sled drags. Another beneficial day of training thanks to Anthony...looking forward to tomorrow.
NUTRITION:
Post-Wod Meal #1 (Immediately following Wod): 80g CHO, 50g Protein, 4.5g L-Glutamine
+
BCAA + L-Glutamine mixture
Now that my post-wod nutrition is consumed I'm going to have myself a bit of a cheat day...this has always worked well for me. Allowing myself to eat whatever I want for a few hours has always helped me both physically and mentally for the upcoming week of training. I would recommend at least some kind of cheat meal once every 1-2 weeks regardless of fitness level (assuming you are eating clean the rest of the time of course). Sometimes your metabolism needs a shocking kick in the ass...just my opinion.
Also, starting tomorrow I will post the other supplements I am taking (fish oil, glucosamine/chronditin, multivitamin; along with Max Liver, Max Fibre, Max Glucose and Max Energy - all "Max" products by "Peak Bio").....sorry, I had forgotten do to that so far.....
TRAINING:
A. Front Squat @30X1; 5-7 reps/set; rest 3 minutes x4
B. Reverse Sled Drags w/180# attached to sled; pull for 60 seconds; rest 3 minutes between pulls x4
C. Dumbbell Russian Step ups @1110; 8-10/leg; rest 1 minute between legs x4
RESULTS:
A. 185# (7 reps), 195# (6 reps), 200# (5 reps), 200# (5 reps)
B. Completed
C. First set completed using 25# DB/hand, last 3 sets completed using 30# DB/hand - Did 10 reps/leg each set
Front squat felt real strong even with 3 second descent...happy with weights used for those. Reverse sled drags were extremely tiring and my VMO was the size of a small watermelon when done...60 seconds felt like 60 hours. Step-ups felt good and challenging...weights for those stayed moderate after the sled drags. Another beneficial day of training thanks to Anthony...looking forward to tomorrow.
NUTRITION:
Post-Wod Meal #1 (Immediately following Wod): 80g CHO, 50g Protein, 4.5g L-Glutamine
+
BCAA + L-Glutamine mixture
Now that my post-wod nutrition is consumed I'm going to have myself a bit of a cheat day...this has always worked well for me. Allowing myself to eat whatever I want for a few hours has always helped me both physically and mentally for the upcoming week of training. I would recommend at least some kind of cheat meal once every 1-2 weeks regardless of fitness level (assuming you are eating clean the rest of the time of course). Sometimes your metabolism needs a shocking kick in the ass...just my opinion.
Also, starting tomorrow I will post the other supplements I am taking (fish oil, glucosamine/chronditin, multivitamin; along with Max Liver, Max Fibre, Max Glucose and Max Energy - all "Max" products by "Peak Bio").....sorry, I had forgotten do to that so far.....
Saturday, May 7, 2011
Saturday, May 7th, 2011
Slept ok last night ~ 8 hours...up, ate small snack, and straight to the gym for training.
TRAINING:
A1. Push Press @22X1; 6,6,4,4,2,2; rest 2 minutes
A2. Strict Chin Ups - AMRAP w/25# KB attached at waist; rest 2 minutes x5
B1. Handstand PushUps - Extra Range of Motion (ROM); 15/set; rest 90 seconds
B2. 2 Legless Rope Ascents; rest 90 seconds x4
RESULTS:
A1. 155#, 155, 165, 170, 185, 190
A2. 11, 10, 9, 9, 7, 6
B1. 8/7, 6/3/3/3, 5/3/2/3/2, 5/3/3/2/1/1
B2. Completed
Push Press felt real strong especially considering the tempo...Weighted strict chin ups always a great builder....used two boxes for HSPU (placing one hand on each box), allowing me to go 10-12" below parallel each rep - extremely taxing but still felt strong considering....Legless rope ascents had similar effect as chin ups with a different grip - loved the rope ascents, feel it's one of the best tools we have (well now that Jared's gone it's the best TOOL).
NUTRITION:
Pre-wod snack (1 hours pre-wod): 1 banana w/1 tbsp peanut butter - 8g Fat, 30g CHO, 3.5g Protein
Post-Wod Meal #1(immediately following wod): 50g Protein, 100g CHO
+ 3 scoops BCAA + L-Glutamine mix (Liquid Shake)
Post-Wod Meal #2(An hour after the wod): Protein powder, 1 medium sweet potato, 1/3 cup applesauce, L-Glutamine mixture - 50g CHO, 50g Protein, 4.5g L-Glutamine
Meal #3: Steak Salad w/oil, vinegar, mustard dressing - 54g Fat, 16g CHO, 68g Protein
Meal #4: Ate the second half of the steak salad - 54g Fat, 16g CHO, 68g Protein
Meal #5: Chicken breast and asparagus w/marinara sauce (gluten-free) - 15g CHO, 20g Protein
Approximate Daily Totals: 116g Fat, 227g CHO, 260g Protein
TRAINING:
A1. Push Press @22X1; 6,6,4,4,2,2; rest 2 minutes
A2. Strict Chin Ups - AMRAP w/25# KB attached at waist; rest 2 minutes x5
B1. Handstand PushUps - Extra Range of Motion (ROM); 15/set; rest 90 seconds
B2. 2 Legless Rope Ascents; rest 90 seconds x4
RESULTS:
A1. 155#, 155, 165, 170, 185, 190
A2. 11, 10, 9, 9, 7, 6
B1. 8/7, 6/3/3/3, 5/3/2/3/2, 5/3/3/2/1/1
B2. Completed
Push Press felt real strong especially considering the tempo...Weighted strict chin ups always a great builder....used two boxes for HSPU (placing one hand on each box), allowing me to go 10-12" below parallel each rep - extremely taxing but still felt strong considering....Legless rope ascents had similar effect as chin ups with a different grip - loved the rope ascents, feel it's one of the best tools we have (well now that Jared's gone it's the best TOOL).
NUTRITION:
Pre-wod snack (1 hours pre-wod): 1 banana w/1 tbsp peanut butter - 8g Fat, 30g CHO, 3.5g Protein
Post-Wod Meal #1(immediately following wod): 50g Protein, 100g CHO
+ 3 scoops BCAA + L-Glutamine mix (Liquid Shake)
Post-Wod Meal #2(An hour after the wod): Protein powder, 1 medium sweet potato, 1/3 cup applesauce, L-Glutamine mixture - 50g CHO, 50g Protein, 4.5g L-Glutamine
Meal #3: Steak Salad w/oil, vinegar, mustard dressing - 54g Fat, 16g CHO, 68g Protein
Meal #4: Ate the second half of the steak salad - 54g Fat, 16g CHO, 68g Protein
Meal #5: Chicken breast and asparagus w/marinara sauce (gluten-free) - 15g CHO, 20g Protein
Approximate Daily Totals: 116g Fat, 227g CHO, 260g Protein
Friday, May 6, 2011
Thursday, May 5th, 2011
Slept well again last night ~ 9 hours....Trained in A.M.....ate small handful of Macademia Nuts and hit the workout.
TRAINING:
A. Snatch Grip DL @42X1; 3-5 reps; rest 3 minutes x4
B1. Push Press @22X1; 5-7 reps tough; no rest
B2. Chest to Bar Pullups x20; rest 3 minutes x5
C. Back Extensions Weighted @4022; 10-12 reps; rest 45 seconds x4
RESULTS:
A. 175#, 185#, 195#, 205# - completed 5 reps each set
B1. 6, 6, 6, 5, 5 - used 135# all sets
B2. UB, UB, 14/6, 10/5/5, 8/6/6
C. 11, 10, 10, 8 - added 10# weight for all sets, held under chin
Stayed true to prescribed tempos every step of the way...physically and mentally draining but very beneficial training. Grip/forearms taxed due to DL/PP/CTB Chin ups and hammies and ass are burnt out from Back Ext., looking forward to the day off tomorrow.
NUTRITION:
Pre-Wod Snack: 5 Macademia Nuts - 8g Fat, 1g Protein
PWO: BCAA + L-Glutamine Mix
+
PWO Shake: 50g Protein, 100g CHO, 4.5g L-Glutamine
Meal #1: 5oz. Bison, 1 medium Sweet Potato - 35g Protein, 45g CHO
Meal #2: Garden salad w/oil & vinegar, 1/2 rack ribs, boneless chicken breast - 30g Fat, 5g CHO, 50g Protein
Meal #3: LARABAR, liquid Protein shot - 11g Fat, 28g CHO, 29g Protein
Meal #4: 3 slices Bacon, 30 Cashews, 1 Apple - 34g Fat, 36g CHO, 16g Protein
Approximate Daily Value: 83g Fat, 215g CHO, 191g Protein
This was a better day nutrition-wise...based on the level of intense training I consumed 100g CHO immediately post-wod, which will be the norm based on the day's training (took in 145g CHO total in the two hours post-wod, as opposed to just 70g the rest of the day). We will see how adding even more CHO post-wod will make me feel as compared to being more restrictive although I think I already know the answer...back at it Saturday.
TRAINING:
A. Snatch Grip DL @42X1; 3-5 reps; rest 3 minutes x4
B1. Push Press @22X1; 5-7 reps tough; no rest
B2. Chest to Bar Pullups x20; rest 3 minutes x5
C. Back Extensions Weighted @4022; 10-12 reps; rest 45 seconds x4
RESULTS:
A. 175#, 185#, 195#, 205# - completed 5 reps each set
B1. 6, 6, 6, 5, 5 - used 135# all sets
B2. UB, UB, 14/6, 10/5/5, 8/6/6
C. 11, 10, 10, 8 - added 10# weight for all sets, held under chin
Stayed true to prescribed tempos every step of the way...physically and mentally draining but very beneficial training. Grip/forearms taxed due to DL/PP/CTB Chin ups and hammies and ass are burnt out from Back Ext., looking forward to the day off tomorrow.
NUTRITION:
Pre-Wod Snack: 5 Macademia Nuts - 8g Fat, 1g Protein
PWO: BCAA + L-Glutamine Mix
+
PWO Shake: 50g Protein, 100g CHO, 4.5g L-Glutamine
Meal #1: 5oz. Bison, 1 medium Sweet Potato - 35g Protein, 45g CHO
Meal #2: Garden salad w/oil & vinegar, 1/2 rack ribs, boneless chicken breast - 30g Fat, 5g CHO, 50g Protein
Meal #3: LARABAR, liquid Protein shot - 11g Fat, 28g CHO, 29g Protein
Meal #4: 3 slices Bacon, 30 Cashews, 1 Apple - 34g Fat, 36g CHO, 16g Protein
Approximate Daily Value: 83g Fat, 215g CHO, 191g Protein
This was a better day nutrition-wise...based on the level of intense training I consumed 100g CHO immediately post-wod, which will be the norm based on the day's training (took in 145g CHO total in the two hours post-wod, as opposed to just 70g the rest of the day). We will see how adding even more CHO post-wod will make me feel as compared to being more restrictive although I think I already know the answer...back at it Saturday.
Wednesday, May 4, 2011
Wednesday, May 4th, 2011
Slept well last night ~ 8.5 hours...Woke up and went straight to the box, so trained in a fasted state (my prefered state of training has always been earlier in the day, either in fasted state or after a light breakfast w/caffeine):
TRAINING - Day 1:
A. Weighted Pullups @31X1; 3-5 per set; rest 2 minutes x5
B. DB Split Squat @30X0; 6-8/leg; rest 1 minute b/t legs x4
C. Barbell Alternating Forward Lunges @20X1; 5-7/leg; rest 3 minutes b/t sets x3
D. 15 KBS - 2pd; rest 1 minute x3
RESULTS:
A. 5,5,5,4,4 - all sets complete with 50# KB attached
B. 8/leg, 7/leg, 8/leg, 8/leg - all sets complete with 35# DB/hand
C. 7/leg @95#, 7/leg @105#, 7/leg @120#
D. All sets Unbroken
PWO: BCAA + Glutamine mix - (3,750mg L-Leucine, 2,250mg L-Valine, 1,500mg L-Isoleucine, 3,000mg L-Glutamine, 500mg Beta-Alanine)
+
PWO Shake - 50g protein/50g CHO/4.5g L-Glutamine
Meal #1: LARABAR - 11g Fat, 28g CHO, 4g Protein
Meal #2: Sweet potato, protein powder, applesauce mix - 50g Protein, 40g CHO
Meal #3: Large chicken caesar salad ~15g Fat, 10g CHO, 25g Protein
Meal #4: Liquid Protein shot, grapes, cashews - 26g Fat, 36g CHO, 35g Protein
Meal #5: Steak, spaghetti squash - 3g Fat, 15g Protein, 10g CHO
Approximate Daily Totals - 55g Fat, 174g CHO, 179g Protein
First day of training went well and nutrition was pretty good for a work-training day....Holy Fuck it was hot out there today...Alright Ant, I'm lookin' forward to tomorrow
And thank you Nick for correcting my spelling...yes I write with a crayon....
TRAINING - Day 1:
A. Weighted Pullups @31X1; 3-5 per set; rest 2 minutes x5
B. DB Split Squat @30X0; 6-8/leg; rest 1 minute b/t legs x4
C. Barbell Alternating Forward Lunges @20X1; 5-7/leg; rest 3 minutes b/t sets x3
D. 15 KBS - 2pd; rest 1 minute x3
RESULTS:
A. 5,5,5,4,4 - all sets complete with 50# KB attached
B. 8/leg, 7/leg, 8/leg, 8/leg - all sets complete with 35# DB/hand
C. 7/leg @95#, 7/leg @105#, 7/leg @120#
D. All sets Unbroken
PWO: BCAA + Glutamine mix - (3,750mg L-Leucine, 2,250mg L-Valine, 1,500mg L-Isoleucine, 3,000mg L-Glutamine, 500mg Beta-Alanine)
+
PWO Shake - 50g protein/50g CHO/4.5g L-Glutamine
Meal #1: LARABAR - 11g Fat, 28g CHO, 4g Protein
Meal #2: Sweet potato, protein powder, applesauce mix - 50g Protein, 40g CHO
Meal #3: Large chicken caesar salad ~15g Fat, 10g CHO, 25g Protein
Meal #4: Liquid Protein shot, grapes, cashews - 26g Fat, 36g CHO, 35g Protein
Meal #5: Steak, spaghetti squash - 3g Fat, 15g Protein, 10g CHO
Approximate Daily Totals - 55g Fat, 174g CHO, 179g Protein
First day of training went well and nutrition was pretty good for a work-training day....Holy Fuck it was hot out there today...Alright Ant, I'm lookin' forward to tomorrow
And thank you Nick for correcting my spelling...yes I write with a crayon....
Tuesday, May 3, 2011
Tuesday, May 3, 2011
Goal is to gain absolute strength without compromising ability to excel in BWT/metcon/cardio aspects....will play around with nutrition/supplement changes as we go to find the best usage for current training cycle.
Baseline and Goals established...I'll track daily nutrition, sleep, training for you. Here we go.....
Current 1RM:
Back Squat @30X0 - 315#
Front Squat @30X0 - 270#
Overhead Squat @30X0 - 185#
Power Clean - 225#
Power Snatch - 175#
Split Jerk - 255#
Squat Clean - 235#
Squat Snatch - 160#
Close-grip Bench Press - 245#
Seated Behind-the-neck barbell press @3010 - 145#
Current 6RM:
Seated behind-the-neck dumbbell press @3010 - 60#/hand
Baseline and Goals established...I'll track daily nutrition, sleep, training for you. Here we go.....
Current 1RM:
Back Squat @30X0 - 315#
Front Squat @30X0 - 270#
Overhead Squat @30X0 - 185#
Power Clean - 225#
Power Snatch - 175#
Split Jerk - 255#
Squat Clean - 235#
Squat Snatch - 160#
Close-grip Bench Press - 245#
Seated Behind-the-neck barbell press @3010 - 145#
Current 6RM:
Seated behind-the-neck dumbbell press @3010 - 60#/hand
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