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