Sleep was rough last night, only got about 6 hours and hit the box about 1.5 hours after waking...Max Energy, Max Glucose, caffeine pre-training.
TRAINING:
A. Push Press @ 115#, 110#, 100#; rest 4 minutes between efforts
B. Kipping Pull-Ups - 25 reps; rest 90 seconds x4
C. GH Raises vs. Light Band; 10-12 reps; rest 90 seconds x4
RESULTS:
A. 20-20-20
B. Unbroken, Unbroken, Unbroken, 17/8
C. 12 reps each set vs. 2 light bands
Well Push press was surprisingly tough but I'm happy with hitting 20 reps all sets...shoulders felt strong but forearms and upper arms started to get that lactic acid feeling towards reps 18+. Very happy with completing first 3 sets of pull ups unbroken considering I haven't done them lately...forearm and grip was also taxed here and could hold on the last set but I'll take it. GH Raises were easy first 3 sets and fourth got tough, but used 2 bands and didnt feel any worse than using one band last week...very satisfied with lower back work Coach has been prescribing for me, that was definitely one of my many weaknesses...thanks Ant
NUTRITION:
Post-Training Meal #1 (immediately following): Liquid Shake w/100g CHO, 55g Protein, 5g L-Glutamine
+BCAA +L-Glutamine Mix
Post-Training Meal #2 (1 hour post): small sweet potato, applesauce, 2 scoops protein, L-Glutamine Mix - 40g CHO, 55g Protein, 5g L-Glutamine
1 serving Max Fibre, 1 serving Max Liver
Meal #3: 4 oz. beef, strawberries, pineapple, almonds - 30g Fat, 20g CHO, 34g Protein
+2 VMG, 1 Glucosamine & Chondroitin, 2 tsp fish oil
Snack: 16 oz. goats milk w/1 scoop protein, cashews - 30g Fat, 30g CHO, 40g Protein
+2 VMG, 1 Glucosamine & Chondroitin
Approximate Daily Values: 70g Fat, 190g CHO, 185g Protein
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