Friday Training and Diet Day 67

Bench - Build Quickly to a Tough 5
+
A1) AMRAP Bar Dips; rest :20
A2) Deadlift @ 20X0 5 - 7 reps Moderate Weight; rest 3 mins x 5
B) GHD Sit ups 10x4 unbroken; rest 1 min.
C) Weighted Back Extensions @ 4022; rest 1 min x 4

Results:
Bench - Built to 205 x 5 in 3 sets
A1) Strict Dips 15/11/9/8/7
A2) Keep the weight light and switched grips all 7 reps @ 235#
B) All Fast, Unbroken, Two Hand Touch
C) 20# DB on tempo

When I got back to my house this morning I realized I wrote down the wrong days programming and ended up skipping a few workouts and went to this.. Stupid mistake!

Diet
Breakfast
6oz of Ground Pastured Chicken Sausage, 1 Bag of Asparagus, Salsa

Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar

Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,823
Total Protein: 163
Total Fat: 103
Total Net Carb: 37