Really tired last night, fell asleep about 6 times during the day yesterday then slept for 11.5 hours...much needed. Had to teach a couple classes today so training was done early in fasted state. Max Energy, Max Glucose, caffeine shot before training.
Also, below is training I designed so if you think it sucks, it's on me haha...........
TRAINING:
A. Front Squat @30X1; 6,4,2,4,6 reps; rest 2 minutes
B. Dumbbell Split Squat @3020; 8-10/leg; rest 1 minute between legs x3
C. Reverse Sled Drag w/210# attached; 60 seconds; rest 3 minutes x4
D. GH Back Extensions; 20 reps; rest 1 minute x3
RESULTS:
A. 185#-225-265-225-185
B. Used 25# DB/Hand - 10/leg, 8/leg, 8/leg
C. Completed
D. Completed
Front Squats were tough but really happy with 265# x2...my previous 1RM was 270# but I'm thinking that's gone up...DB split squats are miserable but I put myself through it for some unknown reason (I guess because it's working). Reverse sled drags are getting much much stronger - 180# used to feel tough and using 210# today felt pretty easy, VMOs feeling like a couple of oversized baby watermelons. Back Extensions perfect ending to the day, felt strong.
NUTRITION:
Post-Training Meal #1 (immediately after): Liquid Shake w/100g CHO, 55g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Training Meal #2 (1 hour after): sweet potato, 2 scoops protein, applesauce, L-Glutamine Mixture - 40g CHO, 50g Protein, 5g L-Glutamine
Meal #3: 5 oz chicken, cashews, strawberries, pineapple - 30g Fat, 30g CHO, 45g Protein
+ 2VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
1 serving Max Fibre
16oz. Chocolate Milk - 16g Fat, 54g CHO, 16g Protein
Meal #4: 5 slices bacon, 3 eggs - 27g Fat, 28g Protein
+ 2VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
Snack: 8oz. goats milk - 7g Fat, 11g CHO, 8g Protein
APPROXIMATE DAILY VALUES: 86g FAT, 236g CHO, 202g PROTEIN
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