Sleep was rough last night...only about 5 hours before a long day prior to training....
TRAINING:
A. Build to a tough 3 close grip bench press @30X1
B. Build to a tough 3 strict chin ups @30X1
C1. AMRAP (-1) 135# Bench Press; rest 1 minute
C2. AMRAP (-1) Strict bodyweight chin ups; rest 3 minutes x3
D. GHD Sit Ups w/10# plate across chest - 10 reps; rest 1 minute x3
RESULTS:
A. 210# (Failed @220#)
B. 85# attached
C1. 21-15-13
C2. 13-13-10
D. Completed
Well definitely wasn't at 100% today because I trained late in the day after a long, tiring day...Haven't done close grip bench in a while and it showed, 210# not bad but wanted more...the 30X1 tempo on that killed me. Very happy with completing 3 strict chins @30X1 with 85# attached, real strong on those. C1/C2 couplet was rough but liked the push/pull aspect of it, very beneficial...GHD Sit ups were good end to the day, felt easier than I thought with the 10# plate, can up the reps to 12-15 next time around.
Well, tomorrow is the last day of this training cycle and I will be taking several days off to rest and recover before moving onto the next one...remember we get better when we rest, don't go more than a couple months without taking 5-7 days off, you will always benefit in the long run - we all need the physical and mental break. Great training cycle coach, looking forward to the next progression!
NUTRITION:
Breakfast: Cashews, Protein Bar - 30g Fat, 45g CHO, 35g Protein
Lunch: 3oz. steak, apple, almonds - 25g Protein, 20g Fat, 25g CHO
Snack: Protein shot, almonds - 45g Protein, 10g Fat
Dinner: Grilled buffalo chicken salad w/oil&vinegar dressing - 30g Protein, 15g Fat, 20g CHO
***TRAINING****
Post-Training Meal: 3 Eggs, 4 slices bacon, 6oz. goats milk - 32g Fat, 30g Protein, 8g CHO
+BCAA + L-Glutamine Mix
Snack: Protein shake w/2 scoops protein, 5g L-Glutamine - 50g Protein
Approximate Daily Values: 107g Fat, 98g CHO, 225g Protein
Train hard everyone...gonna enjoy a few days off and get back at it well-rested.
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