Thursday Training and Diet

Woke up and started moving around 6am this morning... Felt pretty good, 70% or so, a little sore from yesterday but other than a minor head cold, I am starting to get my energy back. I still the weight semi light and focused on tempo and short rest periods.. I was breathing pretty heavy during this workout and worked up a nice sweat.

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

Results
A1: 95 x 12/12/12/135 x 10
A2: 135 x 10/10/10/10
B1: 50#/hand x 12/12/12/12
B2: 95# x 12/12/12
C1: 45# x 12/12
C2: 50# x 12/12
D: Hanging Controlled Knees 2 Elbows; 2 sets x 10 reps

Diet

Post Wod - Bcaa's and Glutamine

Meal 1 (8:30am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (12:00pm)
8oz Sliver Brite Salmon with Salad and EVOO

Meal 3 (6:30pm)
Bison with Collard Greens, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,593
Protein: 130g
Fat: 94g
Net Carbs: 15g

Wednesday Training and Diet

Finally got back to the gym this morning.. Felt like I was at about 75%... Just got in and got myself moving again.. Kept the weight pretty low and worked on tempo and form. My heart rate went up fast and early so I took my time but still got in a good workout.

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

A1:45# x 12/ 65# x 12/12/12
A2: All Unbroken
B1: 230 x 15/15/15 slow and on tempo
B2: 150 x 10/10/10
C1: 65 x 12/10
C2: 25 x 12/10 decline bench

Diet

Post Wod - Bcaa's and Glutamine

Meal 1 (7:20am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (12:30pm)
8oz Sliver Brite Salmon with Salad and EVOO

Meal 3 (6:30pm)
Bison with Collard Greens, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,593
Protein: 130g
Fat: 94g
Net Carbs: 15g

Monday Training and Diet

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec

Today's Results
A1: 40 x 10/10/10/10
A2: 10/6-2-2/5-3-2/6-2-2
B1: 40 x 12/12/12
B2: 40 x 10/10/10
C1: 135 x 10/185 x 10/10
C2: 65 x 10/75 x 10/10
D1: 40 x 10/10
D2: 30# EZ Bar x 10/10
E: Hanging K2E Slow controlled down (30X1) 3 x 10; rest 1 min.
F: DB Side Bends @ 40# 3 x 12/side; rest :30/side

Meal 1 (9:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (10:30am)
4oz Chicken Breast with an Avocado

Meal 3 (1:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (5:00pm)
5.5oz Bison with Broccoli and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,631
Protein: 152g
Fat: 85g
Net Carbs: 17g

Sunday Training and Diet

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

D:Cable Chops High 2 Low @ 30X0 - 3 x10/side
E: FLR 5 sets for Max Seconds

A1: 95 x 12/115 x 10/135 x 10/135 x 10
A2: 135 x 10/ 145 x 10/ 10/ 135 x 10
B1: 50 x 12 x 4 sets
B2: 95 x 12/ 115 x 12/ 115 x 12
C1: 45 x 12/ 55 x 12
C2: 60 x 12/ 50 x 12
D: Complete using 80#
E: :55/:45/:32/:37/:35 = 204 seconds or 3:24

Notes:
Didn't go to failure on anything, I just made sure I stayed on tempo at a challenging weight that I could have gone for one or two reps. The FLR were very difficult for me.. my goal for this will be 300 seconds in 5 sets.

PM: 5 x :30 Hill Sprints, walk back.

Meal 1 (7:00am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:00am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,691
Protein: 146g
Fat: 90g
Net Carbs: 13g

Friday Training and Diet

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

D: Hanging K2E - Controlled, 3 x 10

E: Side Planks 3/side x :30on/:10off

A1: 95# x 10/10/10/10
A2: 10 x 4 UB
B1: 250 x 15/270 x15/15
B2: 165 x 12/12/12
C1: 75 x 10/ 65 x 10
C2: 25# x 10/10
D: Complete
E: Complete

Meal 1 (6:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:00am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,691
Protein: 146g
Fat: 90g
Net Carbs: 13g

Thursday Training and Diet

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec.

Today's Results
A1: 40 x 10 x 4
A2: 10bwt/-30x10/-40x10/-40x10
B1: 50 x 12 x 3
B2: 35 x 12/40x12/10
C1: 135 x10/185 x 10/10
C2: 85 x 10/65 x 10/10
D1: 20 x 12/25 x 10
D2: 40# EZ Bar x 8/30# EZ Bar x 10
E1: Kneeling Cable Crunch 160# x 15/12/12
E2: DB Side Bends 45# x 10/side x 3

Meal 1 (6:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:30am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
5oz Cod with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Broccoli and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,664
Protein: 146g
Fat: 91g
Net Carbs: 18g

Wednesday Training and Diet

- AM Fasted Cardio -
Did 20 minutes on the Bike and another 10 minutes on the StairMaster. Average Heart Rate was 115bpm. This type of light cardio will start to be thrown in way more than usual, not just on rest days. My plan is to hit my workouts in the AM and then come back after work and do a cardio session in the PM before dinner.


Meal 1 (8:30am) 18 hour fast
5 Eggs Scrambled in Coconut Oil

Meal 2 (11:00am)
1 Can of Tuna with an Avocado

Meal 3 (2:00pm)
5oz Cod with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (5:00pm)
4oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,664
Protein: 130g
Fat: 98g
Net Carbs: 16g

Tuesday Training and Diet

A1: Dumbbell Altn'g Lunge @ 20X1; 15-20 reps; rest 45 sec  X 4.
A2: Lat Pull Down to sternum (neutral grip) @ 3211; 10-12 reps; rest 45
sec X 4.
A3: Lying leg curls (feet neutral) @ 5011; 10-12 reps; rest 45 sec X 4.
A4: Decl. DB Tricep Ext. @ 4011; 10-12 reps; rest 45 sec  X 4.
B1: Leg Press @ 2010; 15-20 reps; rest 45 sec  X 3.
B2: Seated Cable Row @ 4010; 10-12 reps; rest 45 sec X 3
C1: Cable Crunch 15 x 3 sets; 0 sec rest
C2: DB Side Bends 10/side x 3 sets; rest 0 sec rest


Last Cycle
A1: 65 x 20 x 4 sets
A2: 165 x 12 x 4 sets
A3: 155 x 12 x 4 sets
A4: 25 x 12 x 4 sets
B1: 290 x 20/310 x 20/320 x 20
B2: 165 x 12/10/10/10

Today's Results
A1: 50# x 20
A2: 170# x 10
A3: 145# x 12
A4: 25# x 10
B1: 270# x 15
B2: 165# x 10

Notes: Took a little off everything today.. My back was feeling a little tight the entire morning. Took a little less time between sets. Still not feeling great after that carb load.. definitely did something wrong. I'm going to cut calories down a bit lower this week and see where I'm at in 5 or 6 days..  I think What I'll end up doing is condensing the carb load window down to just Post workout and One meal an hour after that every 5 to 6 days. These longer feed windows are to much for my body to handle at the moment I feel. Live and Learn. Onward!!

- Got a great 3 Week Cycle of Programming coming up here from Coach Anthony -
Diet
Pre Wod (5:30am) - Cellucor C4 Extreme

Meal 1 (7:20am)
Post Wod - 1 Scoop Whey Protein and So Delicious Coconut Milk

Meal 2 (8:30am)
5.5oz Chicken Breast with an Avocado
Meal 3 (2:00pm)
6.5oz Bison with Broccoli, Avocado and Garlic and Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,645
Protein: 125g
Fat: 97g
Net Carbs: 17g

Monday Training and Diet

- The Day After the Storm -

Lots of water damage around town. Across the street the houses were flooded up above the front doors! We lost power and water around Noon yesterday but everything turned back on around 11pm. A lot of mud slide damage near the academy but other than that it was pretty mild.

Some notes on my Carb Load yesterday.. I think I over did the sucrose a little bit. I woke up a little foggy this morning and looked kind of smooth. I had to skip the early AM workout this morning but I will make it before Lunch time. Not hungry at all this morning so I will do a fast and eat after I train with some BCAA's pre workout.

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 15/15/175 x 15/165 x 15 (done on Smith Machine)
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

Today's Results
A1: 175 x 15 x 3
A2: 170 x 12/12/10
A3: 80 x 10
A4: 50 x 10/40 x 10/10
B1: 215 x 12 x 3
B2: 90 x 10/ 75 x 10 x 2
C: Hanging Controlled K2E 3 x 10

Notes: Didn't have it in the gym today.. Might have been to all the sugar I ate yesterday might have been the fast this morning. Whatever the reason I workout with what my body was giving me.. Felt very shaky today. Weird feeling.

Meal 1 (12:30 PM) Post Wod
2 Scoops Whey Protein

Meal 2 (1:00 PM) 15 hour Fast
5oz Cod and Sardines with 2 tbsp EVOO over Spring Mixed Greens

Meal 3 (PM)
6.5oz Bison with French Cut Green Beans and Ginger Garlic Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,625
Protein: 152g
Fat: 74g
Net Carbs: 15g

Saturday Training and Diet

- AM Fasted Cardio -

Did an easy 35 minutes on the exercise bike this morning.. Average Heart Rate was 110bpm. Worked up a light sweat, breathing was normal, body felt fine this morning... not sore at all. I've got my next two days planned out perfectly as far as my carb load goes and what types of food I will be eating when. Should be a fun time especially with this Hurricane coming thru on Sunday.. If we get it as bad as they are predicting I'll actually be in heaven.. Sitting in the house all day eating :)

AM Food - Low Carb/Calorie, High Fat Moderate Protein. Looking to consume only around 1,300 calories this morning before my PM Depletion Workout. I will do some Fructose and Protein Pre Wod. The reasoning behind this is I will fill up Liver Glycogen and this will give me a little more energy for my workout.. The workout should still actually keep depleting my muscles glycogen.. Then when I Carb Load Post Wod, it should go straight to filling up my Muscle Glycogen storage.. Theoretically!

Meal 1 (9:00AM) 15 hour fast
5 Eggs in Coconut Oil

Meal 2 (11:00am)
1 can of Tuna and Sardines with 2 tbsp EVOO over Spring Mixed Greens

Meal 3 (pm) Pre Wod
1 Fruit Smoothie Juice Box and 15g Whey Protein

Meal 4 (pm) Post Wod
2 Scoops Whey Protein and 1 Can of Organic Pumpkin Pie Mix Puree

Meal 4 (pm)
5oz Chicken and 1 Can of Organic Pumpkin Pie Mix Puree

Macro Nutrient Breakdown based on Fitday.com
Calories: 2,714
Protein: 190g
Fat: 80g
Net Carbs: 264g (220g of which are coming post wod and 30g Pre)

Friday Training and Diet

A1: Dumbbell Altn'g Lunge @ 20X1; 15-20 reps; rest 45 sec  X 4.
A2: Lat Pull Down to sternum (neutral grip) @ 3211; 10-12 reps; rest 45
sec X 4.
A3: Lying leg curls (feet neutral) @ 5011; 10-12 reps; rest 45 sec X 4.
A4: Decl. DB Tricep Ext. @ 4011; 10-12 reps; rest 45 sec  X 4.
B1: Leg Press @ 2010; 15-20 reps; rest 45 sec  X 3.
B2: Seated Cable Row @ 4010; 10-12 reps; rest 45 sec X 3
C1: Cable Crunch 15 x 3 sets; 0 sec rest
C2: DB Side Bends 10/side x 3 sets; rest 0 sec rest


Last Cycle
A1: 65 x 20 x 4sets
A2: 150 x 12/12/165 x 10/10
A3: 150 x 12/155 x 12/12/12
A4: 25 x 12/12/10/10
B1: 270 x 20/290 x 20/310 x 20
B2: 165 x 12/10/150 x 12
C1: 150 x 15, rest 0 sec.
C2: 45# x 12/side; rest 1 minute x 3 sets

Today's Results
A1: 65 x 20 x 4 sets
A2: 165 x 12 x 4 sets
A3: 155 x 12 x 4 sets
A4: 25 x 12 x 4 sets
B1: 290 x 20/310 x 20/320 x 20
B2: 165 x 12/10/10/10

Notes: That last set of Lunges and the last set of leg press was about all I had left in the tank! Good push today. One more solid day tomorrow and then I carb load tomorrow night and all day Sunday! Haven't really noticed a lull in my training when I'm depleting. Still feeling pretty strong in the gym, continuing to push myself on all the movements to near failure. Tomorrow's workout will be slightly modified to get the response I want. less weight, more reps, shorter rest periods with maybe a few body weight movements thrown into the mix at the end. Nothing crazy or out of my comfort level as far as energy systems are concerned.

Diet
Pre Wod (4:30am) - Cellucor C4 Extreme

Meal 1 (6:30am)
Post Wod - 1 Scoop Whey Protein and So Delicious Coconut Milk

Meal 2 (7:20am)
5 Eggs scrambled in Coconut Oil with an Avocado

Meal 3 (12:00pm)
5oz Chicken with Mixed Greens, Sardines and 2 Tbsp of EVOO

Meal 4 (6:00pm)
7oz Sashi Tuna Tartar - Avocado, Cilantro, Scallions and Letuce Wraps

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,881
Protein: 160g
Fat: 117g
Net Carbs: 16

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

Tuesday Training and Diet 7 Week 1

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: 170 x 15/15/15/15
A2: 165 x 12/12/10/10
A3: 75 x 12/12/12/10
A4: 50 x 10/10/40 x 10/10
B1: 90 x 10/10/10/75 x 12
B2: 190 x 12/ 205 x 12/12/10
C1: 150 x 15 x 3
C2: 45/side x 10 x 3

Today's Results
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

Diet
Pre Wod (4:30am) - Cellucor C4 Extreme

Meal 1 (6:00am)
Post Wod - 1 Scoop Whey Protein and So Delicious Coconut Milk

Meal 2 (7:00am)
5 Eggs with an Avocado

Meal 3 (11:30pm)
5oz Chicken and 1 can of Sardines with 2 tbsp Evoo and Baby Spring Mix

Meal 4 (6:00pm)
6oz Bison with Collard Greens and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,963
Protein: 163g
Fat: 112g
Net Carbs: 16

Monday Training and Diet Day 6 Week 1

A1: Dumbbell Altn'g Lunge @ 20X1; 15-20 reps; rest 45 sec  X 4.
A2: Lat Pull Down to sternum (neutral grip) @ 3211; 10-12 reps; rest 45
sec X 4.
A3: Lying leg curls (feet neutral) @ 5011; 10-12 reps; rest 45 sec X 4.
A4: Decl. DB Tricep Ext. @ 4011; 10-12 reps; rest 45 sec  X 4.
B1: Leg Press @ 2010; 15-20 reps; rest 45 sec  X 3.
B2: Seated Cable Row @ 4010; 10-12 reps; rest 45 sec X 3
C1: Cable Crunch 15 x 3 sets; 0 sec rest
C2: DB Side Bends 10/side x 3 sets; rest 0 sec rest


Last Cycle
A1: 60 x20/20/20/20
A2: 135 x 12/12/10/10
A3: 150 x 12/12/12/12
A4: 25# 12/12/10/10
B1: 250 x 20/270 x 20/290 x 20
B2: 150 x 12/12/12
C: Hanging Knees to Elbow - Slow & Controlled 3 x 10 reps, rest 1 minute
D: Side Planks :30/side rest :10/side x 2

Today's Results
A1: 65 x 20 x 4sets
A2: 150 x 12/12/165 x 10/10
A3: 150 x 12/155 x 12/12/12
A4: 25 x 12/12/10/10
B1: 270 x 20/290 x 20/310 x 20
B2: 165 x 12/10/150 x 12
C1: 150 x 15, rest 0 sec.
C2: 45# x 12/side; rest 1 minute x 3 sets

Felt like I was gonna puke at the end of today's workout. Moved fast through the cycles and I was dying at the end.. That last set of leg presses left my quads feeling like jello.. I could barely push off and brace my self on the seated cable rows my legs were so dead. Big push today.. wanted to see how my body would react to the carb load and I can honestly say this is the best I've felt in the gym.. could be mental.. well see how this workout feels in a few days when I'm depleted.


Diet
Pre Wod (5:00am) - 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 with an Avocado

Meal 3 (12:00pm)
4oz Sockeye Salmon and 1 can of Sardines with 1 tbsp Evoo and Baby Spring Mix

Meal 4 (6:00pm)
6oz Bison with Collard Greens and Basil/Parsley Pesto

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,967
Protein: 164g
Fat: 113g
Net Carbs: 16

Sunday Training and Diet Day 5 Week 1

-Rest Day-

Some things I noticed about yesterdays Carb Load.. I felt great after my first three meals.. They were made up mostly of starchy carbs.. I did have some Oatmeal and Honey but felt normal after that meal just really full. Then later in the day I had some gluten free French toast covered in Syrup and I really noticed a difference in my energy levels.. I had a big spike right after that meal and then about a half hour later I got a little sleepy and foggy headed.. Can't really describe the feeling, just strange.. This morning when I woke up I felt great.. Was still a little sleepy (nothing a Venti Espresso can't fix) but when I looked in the mirror I actually looked lean and not puffy.. So my thinking is I handled the carbs well and ate just the right amounts of Glucose vs Sucrose vs Fructose. So all in all this carb load was a success.. Going to continue to monitor my mood and energy levels today as I shift back to Hight Fat Low Carb and also note my strength in the gym tomorrow morning. May even do a little cardio after work to kick into depletion mode.

Diet
Meal 1 (8:30am)
6 Eggs in Coconut Oil

Meal 2 (12:00pm)
5oz Sockeye Salmon with 2 tbsp Evoo and Baby Spring Mix
Meal 3 (pm)
5oz Chicken with Avocado Slices

Meal 4 (6:00pm)
6oz Bison with Broccoli and Basil/Parsely Pesto

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,930
Protein: 158g
Fat: 121g
Net Carbs: 21

Saturday Training and Diet Day 4 Week 1

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: 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

Today's Results
A1: 170 x 15/15/15/15
A2: 165 x 12/12/10/10
A3: 75 x 12/12/12/10
A4: 50 x 10/10/40 x 10/10
B1: 90 x 10/10/10/75 x 12
B2: 190 x 12/ 205 x 12/12/10
C1: 150 x 15 x 3
C2: 45/side x 10 x 3

Notes: Squats were pretty strong in the first two sets, but those last two.. man it felt like I was running sprints near the end I was so winded!!! Love this feeling though.. gonna keep pushing the weight at 15reps I think and then once I hit a weight I just barely make, then I will try that weight for 15+

Today is my Carb Load - Goal at least 600g Carbs... Not easy.. Fat has to stay around 40-50g with BWT in grams of Protein. Going to pay close attention to how I feel throughout the day and how I look tomorrow morning.

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

Meal 1 (7:15am)
Post Wod - 2 Scoops Whey and 4.5 servings of Sweet Potato Puree (135g CHO)

Meal 2 (8:15am)
Gluten Free Oatmeal with Honey, Raisins and 1 Scoop Whey Protein

Meal 3 (12:00pm)
7oz Chicken Breast with 4 servings of Butternut Squash Puree (48g CHO)

Meal 4 (4:00pm)
Gluten Free French Toast with Chocolate Flavored Syrup

Meal 5 (5:30pm)
5oz Bison with Spaghetti Squash and Tomato Sauce

Meal 6 (pm)
4 Egg White and 2 Slices of Gluten Free Bread

Macro Nutrient Breakdown based on Fitday.com
Calories: 3,859
Protein: 192g
Fat: 46g
Net Carbs: 555

Friday Training and Diet Day 3 Week 1

-Rest Day-

Decided to do a little IF this morning. I wrapped dinner up last night around 6:30pm.. There was a noticeable difference in my body comp this morning. I can see all the weight starting drop off that I put on over the weekend.. I left for the wedding at 188 and came back at 205:) I know a lot of it was just water weight.. but I'll be the first to tell you I ate like complete shit!! When I got back, my ankles/legs were so swollen you could stick you finger and inch into my skin. Even when I looked at pics of me at the wedding, my face looked puffy.. I was shocked at how fast I put the weight on but was relieved by the fact that if it went on that fast, I should be able to take it off just as fast. I figure in a few more days I should be back down to 185 or so and then I will continue on with my planned diet.. right now doing less than 30g Carbs a day is leaving me feeling a little tired and fatigued after that huge insulin spike I had this weekend. I can feel the difference between running off fat and running off sugar.. very cool stuff ahead!!

Diet
Meal 1 (9:30am)
6 Eggs in Coconut Oil with an Avocado

Meal 2 (2:00pm)
5oz Sockeye Salmon and 1 can of Sardines in evoo with 2 tbsp Evoo and Baby Spring Mix

Meal 3 (6:00pm)
6oz Bison with Broccoli and Basil/Parsely Pesto

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,992
Protein: 140g
Fat: 136g
Net Carbs: 21

Thursday Training and Diet Day 2 Week 1

A1: Dumbbell Altn'g Lunge @ 20X1; 15-20 reps; rest 45 sec  X 4.
A2: Lat Pull Down to sternum (neutral grip) @ 3211; 10-12 reps; rest 45
sec X 4.
A3: Lying leg curls (feet neutral) @ 5011; 10-12 reps; rest 45 sec X 4.
A4: Decl. DB Tricep Ext. @ 4011; 10-12 reps; rest 45 sec  X 4.
B1: Leg Press @ 2010; 15-20 reps; rest 45 sec  X 3.
B2: Seated Cable Row @ 4010; 10-12 reps; rest 45 sec X 3
C1: Cable Crunch 15 x 3 sets; 0 sec rest
C2: DB Side Bends 10/side x 3 sets; rest 1 min.

1st Cycle
A1: 55# - 20/20/18/18
A2: 105 x 15/135 x 12/150 x 10/ x 10
A3: 140 x 12/ 145 x 3sets x 12
A4: 15 x 12/25 x 3sets x 10
B1: 250 x 15/ 235 x 3 sets x 15 reps
B2: 120 x 12/ 135 x 12/ 135 x 10/ 125 x 10

2nd Cycle
A1: 55#/arm x 20 x 4
A2: 150# x 12/12/12/10
A3: 145# x 12/12/150# x 12/10
A4: 25# x 10 x 4
B1: 235# 15 x 4
B2: 135 x 10/12/12/10

3rd Cycle
A1: 60 x 20/20/20/16
A2: 150 x 12/12/10/10
A3: 150 x 12/155 x 12/10/10
A4:25 x 10/12/10/10
B1:240 x 20/250 x 20/260 x 20
B2:140 x 12/10/150 x 10
C1: 150 x 15 x 3 sets
C2: 45# x 10/side x 3 sets

Today's Results
A1: 60 x20/20/20/20
A2: 135 x 12/12/10/10
A3: 150 x 12/12/12/12
A4: 25# 12/12/10/10
B1: 250 x 20/270 x 20/290 x 20
B2: 150 x 12/12/12
C: Hanging Knees to Elbow - Slow & Controlled 3 x 10 reps, rest 1 minute
D: Side Planks :30/side rest :10/side x 2

A little sore this morning but powered through the lunges and ended up going big feeling strong near the end of the workout on the leg press.. I can definitely tell my ability to recovery has suffered from this weekend.. I actually started to feel a bit sick near the end of the workout, light headed and nauseous. We'll see how I feel as the day goes on.. but right now I feel like I've just been zapped of all my energy, almost like im getting sick..

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

Meal 1 (7:15am)
Post Wod - 1.5 Scoops Whey Protein and So Delicious Coconut Milk

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

Meal 3 (12:00pm)
5oz Sockeye Salmon with 2 tbsp Evoo and Baby Spring Mix

Meal 4 (6:00pm)
6oz Bison with Broccoli and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,975
Protein: 160g
Fat: 118g
Net Carbs: 23

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

Playing Catch Up

I was away this weekend attending my best friends Wedding in Altoona PA. Its seldom that all of my friends are in the same place at the same time so of course we made the most of it.. Out drinking every night until 4AM.. Eating crappy food.... It was awesome.. I never usually let myself loose like that but it felt so good. I had so much fun this weekend, I'll never forget it.. I'm not even upset with myself for the choices I made.. Just time to get back on the rails and continue Onward!!

Decided to do a little fast this morning along with some caloric restriction. Not gonna do a food log for the days I missed.. When I could I ate clean, when I was at the wedding I ate what was served. I was swollen in my face and legs so I definitely ate some gluten. But other than that it was Protein and Fats.

No training today, still pretty exhausted so I slept in and will get in the gym tomorrow morning Bright and Early

Diet

Meal 1 (7:15am)
1 Can of Tuna and Sardine in EVOO over Mixed Spring Greens

Meal 2 (8:15am)
Ground Bison with Broccoli and Pesto Sauce

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,077
Protein: 99g
Fat: 54g
Net Carbs: 14