Not a very good night of sleep, couldn't fall asleep and couldn't stay asleep once I did...probably got a total of 6-7 hours....still feel it was best to get up and go right away because I'll probably just get more tired as the day goes on. Max Energy, Max Glucose, caffeine pre-training.
TRAINING:
A. Press @11X1; 9 sets of 3; rest 75 seconds between sets
B. Bodyweight Strict Pull Ups @11X1; 9 sets of 3; rest 30 seconds between sets
C. Dumbbell External Rotations @3010; 6-8 reps; rest 1 minute x4
D. GHD Sit Ups @2020; 15 reps; rest 1 minute x4
RESULTS:
A. Used 135# all sets
B. Completed as prescribed
C. Used 15# DB first 2 sets, 20# DB last 2 sets
D. Completed as prescribed
Pretty easy day today - until I got to the GHD Sit Ups......the tempo on those made me work but got it done as prescribed, 1 minute rest between sets was just enough to allow me to get through each set unbroken.
NUTRITION:
Post-training Meal #1 (immediately post): Liquid Shake w/70g CHO, 55g Protein, 5g L-Glutamine
+ BCAA+L-Glutamine Mix
Post-training Meal #2 (2 hour post): sweet potato, applesauce, 2 scoops protein, 5g L-Glutamine Mixture - 40g CHO, 60g Protein
+ 2VMG, 1 Glucosamine & Chondroitin, 1 tsp fish oil
1 serving Max Fibre (3 hours post-training)
Snack: 16oz. regular chocolate milk - 16g Fat, 55g CHO, 16g Protein
Meal #3: TBD.................
+ 2VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
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