Thursday Training and Diet

A1: Back Squat @ 2010; 15-20 reps; rest 30 sec  X 4.
A2: Pronated Front Lat Pull down @ 3010; 10-12; rest 30 sec  X 4.
A3: DB semi stiff leg DL @ 4020; 10-12 reps; rest 30 sec  X 4
A4: Seated EZ bar French Press @ 3021; 10-12 reps; rest 30 sec  X 4.
B1: Seated abduction machine @ 3010; 10-12 reps; rest 30 sec. X 4.
B2: Seated rope rows to face @ 2111; 10-12 reps; rest 30 sec  X 4
C1: Kneeling Cable Crunch: 3 x 15 reps, no rest
C2: DB Side Bends @ 2010; 8 reps/side x 3. rest :60.

Last
A1: 185 x 15 x 4 sets
A2: 165 x 12 x 4 sets
A3: 75 x 12/ 80 x 10 x 3 sets
A4: 50 x 12/10/ 40 x 12/10
B1: 205 x 12 x 4 sets
B2: 90 x 12/10/10/10
C: Side Planks, :30/side rest :10 x 4
D: Practice L-Sits for AMSAP

Today's Results
A1: 185 x 15/15/175 x 15/165 x 15 ***
A2: 165 x 12/12/12/12
A3: 80 x 10/10/10/10
A4: 50 x 10/10/ 40 x 12/12
B1: 205 x 12/12/210 x 12/12
B2: 90 x 12/10/10/10
C1: 160 x 12/12/12
C2: 50 x 10/10/10/side
D: Back Ext: 3 x 15

*** The Back Squats were done on the Smith Machine or Squat Assist Machine.. This was my first time using this machine and I gotta tell you I think these were much harder.. It forced me to keep a very upright torso. I will be using this more, not every time but off and on to get a different response.


Diet
Pre Wod (5:10am) - Cellucor C4 Extreme

Meal 1 (7:00am)
Post Wod - 1.5 Scoops Whey Protein and So Delicious Coconut Milk

Meal 2 (8:00am)
5 Eggs Scrambled in Red Palm Oil

Meal 3 (11:30pm)
4oz Chicken and 1 can of Sardines with 1 tbsp Evoo and Baby Spring Mix

Meal 4 (6:00pm)
5.5oz Bison with French Cut Green Beans and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,961
Protein: 163g
Fat: 103g
Net Carbs: 23