Wednesday Training and Diet Day 1 Week 1

Today is Day 1 of my Modified Ultimate Diet. I spoke with Nathan yesterday and even tho it wasn't exactly how we had it written down we counted this wedding weekend as my Carb Replete.. So its right back on schedule only I will just carb load one day this week. After that its back to my true UD2 diet schedule.

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.


1st Cycle
A1: 135 x 20/15/15/15
A2: 135 x 12/ 150 x10/10/135 x 10
A3: 65 x 12/ 75 x 10/10/ 65 x 10
A4: 40#EZ Bar 10 x 4 sets
B1: 175 x12/ 12/12/12
B2: 80 x 10/10/ 75 x 10/10
C1: 140 x 15 x 3 sets
C2: 40# x8/side x 3 sets

2nd Cycle
A1: 135 x 20 x 4 sets
A2: 150 x 12/12/12/10
A3: 65 x 12/ 75 x 10/10/10
A4: 40# x 10 x 4 sets
B1:180 x 12/ 190 x 12/12/10
B2: 90 x10/80x10/75x10/10
C1: 140 x 15 x 3 sets
C2: 40# x 10/side x 3 sets

Today's Results
A1: 155 x 15 x 4 sets
A2: 165 x 12/10/10/10
A3: 75 x 12/10/10/10
A4: 50# EZ Bar - 10/10/ 40# x 10/10
B1: 190 x 12/ 205 x 12/10/10
B2: 90 x 10/ 75 x 10/10/10
C1: 150 x 12 x 4 sets
C2: 45# x 10/side x 4 sets

Notes:
Felt great to get back in the gym after more than a few days off.. Grip was limiting today.. other than that I went in today with high intensity and everything felt fast and strong.. Will go up on the squats next time to 165-170 for sets of 15 and then stay there until I hit sets of 20 x 4.

Diet
Pre Wod (5:15am) - Cellucor C4 Extreme

Meal 1 (7:15am)
Post Wod - 1 Scoops Whey Protein and So Delicious Coconut Milk

Meal 2 (8:15am)
6 Eggs in Coconut Oil with an Avocado

Meal 3 (12:00am)
5oz Silver Brite Salmon with 2 tbsp Evoo and Baby Spring Mix


Meal 4 (6:00pm)
Ground Bison with French Cut Green Beans with Basil/Parsley Pesto

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,897
Protein: 157g
Fat: 113g
Net Carbs: 24