Tuesday Training and Diet Day 14

Day 1 of Anthony's Programming for my Weakness

A- Back Squat; 6 sets of 3 reps @ 3111. rest 2 min b/t sets
B1- Strict Pullups; 3 sets AMRAP @ 3211. rest 5 min b/t sets
B2- During this rest-
1 set per leg of 8-10 reps 1 Legged GHD Back Extensions, controlled smooth tempo.
+ rest as needed
6 Sets
5 Burpees AFAP(as fast as possible)
8-10 Ring Rows
Rest 90 seconds betweet sets
Rest Walk 5 minutes b/t sets 3 &4

Results

A)185 x 4sets/205 x 2 sets all 3 reps.. knee was really sore today
B1) 9/8/7
B2) all 8 reps per leg

6 Sets times:
All around :20 per round

Breakfast
8oz Ground Beef, 1 Bag of Spinach, Dijon Mustard

Lunch
8oz Baked Chicken Salas, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 4 tbsp EVOO

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

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2.014
Total Protein: 188
Total Fat: 121
Total Carb: 50