Monday, June 27th, 2011

Back at it after a few days away from the gym...played some hockey, got some needed rest.  Getting away for a few days every couple of months is well worth it - you get better during your time outside of the gym.  Sleep was pretty average last night ~6 hours, then straight to the box after 1 serving Max Energy, 1 serving Max Glucose, 1 serving 5-hr Energy

TRAINING:
A. Front Squat @20X1; 5-7 reps; rest 3 minutes x4
B. Dumbbell Peterson Step Ups; 8-10 reps; rest 1 minute between legs x3
C. Trap 3 @3010; 8-10 reps; rest 30 seconds between arms x2
D. GH Raises vs. light band; 10-12 reps; rest 90 seconds x3

RESULTS:
A. 185# (x7 reps), 205# (x6), 215# (x6), 225#(x5)
B. Used 45#/Hand and completed 10 reps/leg for all sets
C. Used 20# DB all sets - completed 10 reps first set (both arms) and 8 reps second set (both arms)
D. Completed 12 reps each set

Front Squat felt solid after taking a few days off, quads started to tighten by the end but that was due to a lack of proper stretching on my part prior to training...happy with 225# x5 at that tempo.  Peterson step ups get the VMOs nice and good, legs started to shake and were tired due to this new exercise.  Felt great though and definitely feel the benefits (similar to the reverse sled drags), keep em coming...Trap 3 was rough, didnt realize how heavy 20# could feel but this range of motion along with a 3 second downward tempo, makes it difficult....GH Raises vs. light band fired up the quads and lower back towards the end, felt great and look forward to more of these.

NUTRITION:
Post-Wod Meal #1 (immeidately post-training):  Liquid Shake with 100g CHO, 50g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix

Post-Wod Meal #2 (1 hour post training):  small sweet potato, 4 oz. lean chicken - 26g CHO, 28g Protein
+ 2 Multivitamins, 2 Glucosamine & Chondroitin, 1 tsp fish oil

1 serving Max Fibre (2.5 hours post-wod)

Meal #3:  3 oz. Bison, 1 chicken&apple sausage, broccoli, cashews - 30g Fat, 15g CHO, 33g Protein
+ 2 multivitamins, 1 tsp fish oil

Snack: LARABAR - 11g Fat, 28g CHO, 4g Protein

Approximate Daily Values:  50g Fat, 170g CHO, 115g Protein