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