Another long night of sleep last night ~10 hours again...unfortunately that will be the last night of good sleep for a few days. Hit the box a few hours after waking up and eating a small breakfast.
TRAINING:
A. Weighted Pull Ups; 3-4 reps; rest 3 minutes x5
B. Bench Press @20X1; 3-4 reps; rest 3 minutes x3
C. Bent Over Barbell Row @20X1; 10-12 reps; rest 2 minutes x3
D. GHD Sit Ups; 25 Unbroken; Rest on feet 2 minutes x4
RESULTS:
A. 53# attached (x4 reps), 63# (x4), 79# (x4), 85# (x3), 85# (x3)
B. 205# (x4), 225# (x3), 230# (x3)
C. 70# (x12), 80# (x12), 85# (x10)
D. Completed as Prescribed
Everything felt solid today...lower back was a little sore from the DLs yesterday but loosened up after some mobility work...GHDs were mentally tough, learned a lot about proper breathing with those today - never would have made it through all 4 sets Unbroken if breathing wasn't right...proper breathing is probably something that is overlooked but makes all the difference.
NUTRITION:
Pre-Wod Meal: 1 chicken&apple sausage, grapes - 12g Fat, 12g Protein, 15g CHO
+2 multivitamins, 1 Glucosamine & Chondroitin, 1 serving Max Energy, 1 serving Max Glucose
+BCAA + L-Glutamine Mix
Post-Wod Meal #1 (immediately following wod): Liquid Shake w/100g CHO, 50g Protein, 5g L-Glutamine
+ BCAA+L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Sweet potato, 2 scoops protein powder, applesauce, cinnamon Mix - 35g CHO, 50g Protein
+2 multivitamins, 1 Glucosamine & Chondroitin, 1 tsp fish oil
1 serving Max Fibre (2 hours post-wod)
Meal #3: 5 oz. chicken w/salsa, macademia nuts, pineapple- 21g Fat, 20g CHO, 40g Protein
+2 multivitamins, 2 digestive enzymes, 1 tsp fish oil
Snack: Builder Bar, pistachios - 22g Fat, 40g CHO, 26g Protein
+2 multivitamins
Snack: 14 oz. goat's milk w/1 scoop protein - 12g Fat, 20g CHO, 35g Protein
Snack: 4 slices low-sodium bacon - 10g Fat, 8g Protein
Approximate Daily Values: 86g Fat, 230g CHO, 221g Protein
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