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 :)
Wednesday, July 31, 2013
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!!! :]
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!!! :]
Monday, July 29, 2013
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 :)
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