Sunday Training and Diet Day 19

Training
A) Bench Press- 3 x 4-6reps @ 3010; rest 3 min
B) GH Raises 3 x 12 @ 30X1; rest 2 min
C) L Sit Practice - 5 mins
D) 20 min. in Z1

Results
A)195x6/205x5/205x4
B) Complete
C) Knee tuck holds for AMSAP
D) Complete on Rower

Diet
Breakfast
8oz Chicken Sausage, 1 Bag of Kale, and Salsa

Lunch
8oz Ground Beef 75%, 16oz Red Cabbage, 1 Bag of Cauliflower, Salsa Verde

Dinner,
Grassfed Beef Tenderloins around 9oz, 16oz of Broccoli Rabe in Olive Oil and Garlic

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,961
Total Protein: 188
Total Fat: 100
Total Carb: 82