S-N-T 8/2/13 Friday

430AM
1 Egg
Supplements: 1 serving of Spark

5AM
Training

Warm Up
Bench Press
5x110#
5x135#
3x160#

Workout
5x175#
3x230#
1+ x255# (got 10)

5 Rounds:
10 Press (1. 125#, 2. 125#, 3. 130#, 4. 130#, 5. 130#)
10 Supinated Ring Rows; 3 mins between sets

Seated Dumbell Curl Drop Sets x 3
1. (50#/45#/40#)
2. (55#/50#/45#/40#)
3. (55#/50#/45#/40#)

Pullovers x 10
1. Dumbell 95#
2. EZ Bar 90#
3. EZ Bar 100#

Face Pulls (used a bungy attached to the wall)
3x10

745AM
4 Eggs
1/4 cup Raisins
Supplements: Muscle Strength

1015AM
1/4# Salmon Sashimi
Salad: Mixed Greens, shredded Carrots and Beets, Sesame Seeds, whole foods honey mustard dressing

1PM
Smoked Chicken Drumstick (6)
12oz mashed Yams

330PM
5oz Macadamias

430PM-530PM
Nap

8PM
4 Eggs
3oz Macadamias

1030PM
Bedtime

S-N-T 8/1/13 Thursday

430AM

1 Egg

1/4 cup Raisin

1 serving of Spark

5AM 

Training

Dead Lift

Warm Up

5x155#

5x190#

3x230#

Workout

5x285#

3x320#

1+ x350# (10)

5 Rounds:

10 Back Squats @ 225#

10 Box Jumps @ 30 inches; 3 mins rest between sets

715AM

3 Eggs

Juice: Beet Greens/Tops, Carrots

10AM

5oz Macadamias

3 Eggs

130PM 

8oz Broccoli

3PM

Salad: Mixed Greens and Chicken Breast

Mixed Sprouted Nuts

6PM 

4oz Broccoli

7PM

4oz Sunflower Seeds

930PM

4oz Chicken Breast

1230AM (Worked 11AM-1130PM)

Bedtime

S-N-T 7/31/13 Wednesday

530AM
1 Egg
Supplements: 1 serving of Spark

545AM
AMRAP (as many rounds as possible) in 17 mins
30 Lunges w/ 45# plate overhead
15 Dips (Ring)
8 Pull Ups (Strict)
5 Rounds+15 Dips+4 Pull Ups
*Lunges w/ a 45# plate was hard than expected

rest 20 mins

Reminders (late): 40 Burpees  (jump to 9.5')

rest 20 mins

5 Rounds
2 min KBS (kettlebell swings) @ 53#
1 min rest
*felt great :)

930AM
Post workout
Supplements: Muscle Strength
Juice: Golden Beets and Carrots
3 Eggs

12PM
8oz Grass Fed Ground Beef (93% Lean/7% Fat)
8oz of mashed Yam

2PM
2 mini Raw Revolution Bars (from Sprouts)
Salad: Mixed Greens
Sunflower Seeds
4oz Chicken Breast

430PM
1 hr nap

8PM
2 Eggs
2oz Macadamias

830PM
Good Community :)

Sleep, Nutrition, Training (SNT) 7/30/13 Tuesday

430AM
1 Egg
1/4 cup of Currants

5AM
Training
Back Squat
Warm Up
5x140#
5x170#
3x210#
Workout
5x260#
3x295#
1x330#
*Felt sluggish today of the squats. Possibly due to poor sleep. I woke up about 3-4 times.

5 sets
10 Deadlifts @ 245#
10 Hanging Leg Raises
10 Evil Wheels

630AM
3 Eggs
1/4 cup Raisins

945AM
Juice: Chard, Carrots, Spirulina
4oz Chicken Breast
2oz Sunflower Seed

3PM
Salad: Mixed Greens
4oz Chicken Breast
2oz Mixed Sprouted Nuts

645PM
5oz Broccoli (Steamed)

745PM
4oz Chicken Breast

1130PM
End of Shift at work

1230AM
Goodnight Community :)
*Looking forward to crushing the workout tomorrow. YES!!! :]

Sleep, Nutrition, Training 7/29/13 Monday

Sunday Night: 

Slept 9PM to 4AM

430AM

Nutrition:

1 Egg

1/4 cup Currants

1 serving of Vitamin D (liquid)

1 serving of Spark

5AM

Training

A: Shoulder Press

Warm Up

5x70#

5x70#

5x70#

Work

5x70#

5x85#

5x105#

B: Bench Press

10x110#

10x110#

10x110#

10x135#

C1: Dumbbell Kroc Rows

3x15 @ 50#, 55#, 60#

C2: Chin Ups

2x10 (moved to dips on the 3rd set [1x10])

D. Dip Ladder 1-2-3-4-5-6 

9AM

Nutrition:

Post workout meal

30 oz Cilantro and Carrot Juice with Spirulina

4 Eggs

1 handful of mixed sprouted nuts

12PM 

Nutrition:

8oz Salad w/ Mixed Greens

1 handful of mixed sprouted nuts

4PM

Nutrition:

4oz Chicken Breast

6PM

4oz Chicken Breast

1 Larabar ([Snack Bar] Ingredients: Peanuts, Dates, Salt {Gluten Free, Vegan, Kosher, Non GMO, Soy Free, Dairy Free})

5oz Macadamias

Goodnight Community :)