Friday Training and Diet Day 109

A: Back Squat @ 30X0; 5-3-1 @ 65/75/85%; rest 3 min b/t sets.
B1: DB Walking Lunge- 8-6-4/side: rest 45 sec.
B2: Strict Chins @ 31X1- 8-6-4  rest 90 sec.
C: 10 minutes of steady state cardio-- your choice.
Results

A: 175/200/225
B1: 45/65/80
B2: Complete
C: Row - Complete

Can't tell you how easy and explosive the Back Squats felt! Great progress. Depth was good, strong in the bottom and explosive out of the hole all the way to the top - no sticking point.

Diet

Meal 1 (Noon)
Egg, Beef, and Spinach Loaf with Avocado & Salsa

Meal 2 (3pm)
6oz Chicken, 4oz Salad - Cucumber - Mushrooms, Dijon+Apple Cider Vinegar

-workout-

Meal 3 (7pm)
8oz Beef, Broccoli/Cauliflower Blend & Onions + Tomato Sauce

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,737
Total Protein: 164
Total Fat:  86
Total Net Carb: 47