Saturday, August 13th, 2011

Well I had a chance to get some good sleep last night but I woke up at 5:30a.m. for no reason and never got back to sleep...awesome.  Anyways, I figured why sit around any longer so I got up around 8:30 and went straight to the box.  

TRAINING:
A. Front Squat @20X1; 3-5 reps; rest 3 minutes x3
B. Extra Range-of-Motion HSPU; 4-6 reps x6 sets; rest as needed
C. GHD Sit-Ups x50 AFAP (As Fast As Possible)
D. GHD Back Extensions x50 AFAP

RESULTS:
A. 225# x5, 255# x3 (failed on 3rd rep), 245# x3
B. 6,6,6,5,6,5
C. 2:00
D. 1:01

Need to get stronger in the front squat...225# felt good but 255# felt really heavy, prob could've got more reps but didn't want to compromise prescribed tempo.  The Extra ROM HSPU were done placing two boxes against the wall, giving me an extra 16" or so...all done strict as well.  Very happy to get back on the GHD machine for the last 2 parts...felt real strong on both exercises but we will see how I feel tomorrow - thats the true test for GHDs...gotta remember to get on the scale tomorrow, time to see if the added chocolate milk and goats milk are making any difference in weight.

NUTRITION:
Pre-Training:  1 serving Max Energy, Max Glucose, Caffeine, handful of peanuts

Post-Training Meal #1 (immediately following):  Liquid Shake w/40g Protein, 50g CHO
+BCAA+L-Glutamine Mix

Post-Training Meal #2 (1.5 hours following):  sweet potato, applesauce, protein powder, glutamine mix - 40g CHO, 50g Protein
+1 Glucosamine & Chondroitin, 1 multivitamin, 1 tsp fish oil

1 serving Max Liver

Meal #3:  4 oz. chicken, broccoli/carrot mix in coconut oil, grapes, pistachios, 16oz. chocolate milk - 45g Protein, 45g Fat, 65g CHO
+1 Glucosamine & Chondroitin, 1 multivitamin, 1 tsp fish oil

1 serving Max Fibre

Meal #4:  4.5 oz. salmon, pineapple, broccoli, cashews - 20g Fat, 15g CHO, 30g Protein
+1 multivitamin

Snack:  8 oz. goats milk, 4 slices bacon - 12g Fat, 11g CHO, 12g Protein

Approximate Daily Values:  85g Fat, 181g CHO, 180g Protein