Thursday, August 18th, 2011

About 8 hours of sleep last night after a day of work...had to teach prior to training so had some macademia nuts with 1 serving Max Energy, 1 serving Max Glucose, 200mg caffeine then hit my training at about 10a.m.

TRAINING:
A. Back Squat Cluster @20X1; 1.1.1.1.1; rest 3 minutes x5
B. AMRAP Press @135#; rest 5 minutes x3
C. GHD Sit Ups @2020; 15 reps; rest 1 minute x4

RESULTS:
A. All sets completed with 225#
B. 7,6,6
C. Completed as prescribed

Back Squat Cluster felt solid, fast out of the bottom at 225# - the worst part was re-racking the weight after each rep for a total of 25 times...upper back/traps were feelin it by the end...Coach has got some chains coming for future back squat work, real excited about that.  Strict Press was rough, feeling a little shoulder pain after doing the DB External Rotations Tuesday followed by several Burpees at training Wednesday, still pain was slight and feeling fine after some mobility work.  Happy with the number of reps completed here.  GHD Sit Ups @2020 is absolutely brutal, I felt like they were never going to end and the rest periods went by REAL quick haha but still got it done as prescribed - just as tough mentally as physically but still lovin the GHD work...thanks Coach.

NUTRITION:
Post-Training Meal #1 (immediately after):  Liquid Shake w/25g CHO, 55g Protein
+ BCAA+:L-Glutamine Mix

Post-Training Meal #2 (1 hour post):  4 oz. smoked salmon, 17oz. coconut water - 12g Fat, 28g Protein, 24g CHO
+1 multivitamin, 1 Glucosamine & Chondroitin

Snack:  16oz. Regular chocolate milk - 16g Fat, 16g Protein, 57g CHO
+1 multivitamin

Snack:  8oz. goats milk w/1 scoop protein and 1 serving Max Fibre - 8g Fat, 11g CHO, 32g Protein

Meal #3:  5 oz. sirloin steak (marinated in olive oil), cucumbers, cherries, cashews - 30g Fat, 40g Protein, 30g CHO
+1 multivitamin, 1 Glucosamine & Chondroitin, 2 tsp fish oil

Meal #4:  4 oz. chicken, pistachios, cucumber - 20g Fat, 30g Protein, 10g CHO

Bedtime Snack:  1 Myoplex Protein Shake - 7g Fat, 19g CHO, 42g Protein  

APPROXIMATE DAILY VALUES:  100g Fat, 243g Protein, 176g CHO