Friday's Training and Diet Day 17

Training
Warmp up + DB Ext Rot/Trap 3/Powell Raises 25#dbs

A1)Front Squats - 6 sets of 3 @ 30X1; rest 3 min
A2)(during A1 rest) 4 Perfect Depth HSPU Singles
B)10 Chest2Bar Pullups x 5; rest 1 min
+
Map Training on the Airdyne
{:30 in Z4/ :30 in Z1}repeat 30 times with rest every 10 minutes

Results
A1)135/135/155/155/165/165
A2)Compete
B) 4 sets complete

Only did 20 minutes of the Map training due to time constraints

Breakfast
9oz Ground Beef 90% Lean, 1 Bag of Kale, Dijon Mustard

Lunch
9oz Ground Beef 75%, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 4 tbsp EVOO

Dinner
8oz Ground Beef 75% lean, 1 Bag of Broccoli, Salsa Verde, Coconut oil with spices

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,244
Total Protein: 150
Total Fat: 160
Total Carb: 62