Sunday Training and Diet Day 26

Training
Warm up- D.B. Ext. Rot/Trap 3/Powell Raises 3x6-8
A1) Front Squat: 3 sets of 5-7 reps @3010 Rest :30
A2) Kipping Pullup w/ 3-5 second lower(31X1); rest 2:30

Anaerobic-Alactic-Endurance
9 sets of :20 Airdyne Sprint; rest 1:30 b/t sets

Results
Warm up-3x6reps with 15#
A1)155x5/165x5/170x4
A2)6/6/6

AAE: Complete
Finished with step ups with 20#/hand x 30 for 3 sets

Diet
Breakfast
8oz of Ground Beef 90%, 1 Bag of Kale, Dijon Mustard

Lunch
Homemade Mexican Bison Stew

Dinner
8oz Seared Sea Scallops, 16oz Broccoli Rabe with Garlic

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,586
Total Protein: 185
Total Fat: 56
Total Carb: 87