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
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