Tuesday Training and Diet Day 23

A: Front Squat Cluster-1.1.1.1.1 @ 30X1; big % of 1RM; rest up to 5 min. X 5
B: Press Cluster-1.1.1.1.1 @ 21X2; rest; 3 min  X 5.
Then...work on Trap 3 & DB ext rotation for 2-3 sets each @ 30X1

Results
A:185 x 2 sets and 195 for the rest
B:135 x 1 set and 115 for the rest
Shoulder work - Complete 20#

Notes:
Front Squats felt very strong. Shoulder press - I felt a big pinch in my lower back. This has been a problem now for the past few days.. Not sure how I did it, but I will continue to mobilize and stretch to the best of my ability to help this issue go away!
Diet
Meal 1
Egg and Spinach with Salsa

Post Wod Solution of Whey Protein, Pumpkin Puree, Bcaa's and Creatine

Meal 2
Seafood Blend and Sardines with Mixed Greens and Mushrooms with Dijon/Apple Cider Vinegar

Meal 3
Ground Beef with Broccoli and Rao's Tomato Basil Sauce

Nutritional Facts based off of Fitday.com
Total Calories: 1,986
Total Protein: 220
Total Fat: 66
Total Net Carb: 58

Monday Training and Diet Day 22

A1: BB bent over row @ 20X0; 8-10; rest 30 seconds
A2: DB Bench Press @ 22X2; 8-10; rest 90 sec.  X 3
B: Peterson Step Up to 6"-10" height (straighten support leg hard);
10-12/leg; rest 1
   min b/t legs  X 4
C: Hanging leg raises; 10; rest 1 minute x 3

A1: 175# x 4 sets
A2: 60 x 10/ 65 x 10/ 65 x 8
B: 25# x 12 x 4
C: Complete

Went on a great hike this afternoon.. took me about 1.5 - 2 hours.. went up to around 1,000 feet or so.. One of the highest points in NJ. Will definitely be doing this more often.. This was actually my first real trail hike and I had a great time. Not to mention it was a great workout.. I sweating like crazy at the end.

View from the bottom of the Appalachian Trail.

                            View from the Top!!

Diet
Meal 1
Egg and Spinach with Salsa
Post Wod Solution of Whey Protein, Bcaa's and Creatine

Meal 2
Seafood Blend with Mixed Greens and Mushrooms with Dijon/Apple Cider Vinegar

Meal 3
Ground Beef with Broccoli and Rao's Tomato Basil Sauce

Nutritional Facts based off of Fitday.com
Total Calories: 1,373
Total Protein: 153
Total Fat: 47
Total Net Carb: 44

Sunday Training and Diet Day 21

Took an extra rest day today.. Woke up feeling like crap physically.. running a small temperature and very very sore in my hamstrings.. Busy day at work so why not just rest up, grab an extra hour of sleep and be ready to hit it hard this week! Anthony discussed throwing in more Hypertrophy training so stay tuned for the program update and explanation.

Saturday Training and Diet Day 20

-Rest Day-


Diet
Meal 1 (6:10 - 6:40pm)
Ground Beef with Avocado and Salsa

Meal 2 (11:45 - 12:10pm)
Seafood Blend with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar

Meal 3
Ground Beef with Broccoli and Rao's Arrabbiata Sauce

Nutritional Facts based off of Fitday.com
Total Calories: 1,564
Total Protein: 151
Total Fat: 70
Total Net Carb: 40

Friday Training and Diet Day 19

A: Wtd supinated chins @ 10 1 X 1,3-6; rest 3 minutes  X 5.
B: DB Romanian Dead Lift @ 20X1; 8-10; rest 2 min. X 3.
C: Leg Curl Machine; 20 reps @ moderate load (dorsiflex feet); rest 1 min.
X 3
D: Hanging leg raise  10-12 controlled; rest 1 minute X 3

Results:
A: 4 x 25#/ 3 x 25#/ 3 x 25#/ 3 x 25#/ 4 x 12#
B: 40#/50#/60#
C: All sets at 85# x 20
D: Hanging Knees to Elbows 10/10/9

Notes:
A: These were very hard.. especially the third rep.. I had enough muscle endurance to bang out 2 good reps strict, but man that third or fourth rep was tough to get my chin up.. 10 seconds down is Brutal!!
B: I wasn't sure how my back was gonna hold up under weight this morning.. so I didn't push this. Next time I will start at around 60# and build for 3 challenging heavy sets.
D: Pulled myself up to 90 degrees and from there did strict, no swinging knees to elbows trying to curl my butt up at the top so my back was parallel to the ground. Very rough, came to a complete solid hollow position in the bottom to make sure I wasn't kipping up. Failed my last set on the 9th rep.. not sure if it was core or arm fatigued.. these just hurt. BUT I Love all this ab stuff Anthony has been programming! Never had a six pack before so that is a vanity goal of mine.


Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's (8:15am)

Meal 1 (9:10 - 9:30pm)
4 Hard Boiled Eggs with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
5oz Salmon with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar

Meal 3
Ground Beef with Cauliflower and Rao's Arrabbiata Sauce

Nutritional Facts based off of Fitday.com
Total Calories: 1,590
Total Protein: 150
Total Fat: 69
Total Net Carb: 49

Thursday Training and Diet Day 18

Run 5 min. at easy (Z1) pace.then walk 2 minutes...
6 sets of 3 minutes higher effort running (no stopping). Watch your pace.
Rest 2 minutes actively b/t.
5 min. easy run to cool down.

Notes: Fasted run, No Coffee.. I do better on my runs without the caffeine compared to my weight training sessions where the caffeine seems to have a positive effect. Had a lot of pain in my lower back when I woke up this morning. Spent some time before the run trying to relax it with no success.. However, I felt pretty strong during the run.. Its amazing how fast you can feel you lungs getting stronger (or at least back to were they used to be) Still a long ways away, but I am definitely more conditioned now compared to a few short weeks ago. Did the run again inside.. This really gives me some nice numbers to compare week to week, as well as providing me with a feeling so that when I do go outside to run, I'll know and be better aware of how I should feel/pace myself during the run. First 5 sets were at 8.0 on the Tread mill with the last set at 8.5.. So just a little increase from my last attempt.

12:50pm Update on my Back.. This is a pain I haven't felt before.. whats worse is I don't know how I did it... gonna spend sometime on my back this afternoon and try to get a massage a little later.. I can barely stand at the moment.

6:15pm - Got a great massage this afternoon and then took an ice bath.. Back is starting to feel better.. Hopefully a good nights sleep and some more stretching, I feel close to 100% tomorrow morning to get my workout in.

Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's (7:10am)

Meal 1 (8:00 - 8:30pm)
Ground Beef with Avocado and Salsa

Meal 2 (12:15 - 12:45pm)
5oz Cod with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar

Meal 3 (5:00 - 6:10pm)
Ground Beef with Broccoli and Rao's Tomato Basil Sauce

Nutritional Facts based off of Fitday.com
Total Calories: 1,613
Total Protein: 174
Total Fat: 66
Total Net Carb: 37

Wednesday Training and Diet Day 17

A1: DB Bench Press @ 20X2; 8-10; rest 10 sec.
A2: BW Strict Chins  AMRAP (-1); rest 2 minutes  X 3
B1: Incline Bench @ 30X0; 8-10; rest 10 sec.
B2: Croc rows @ 30X1; 6-8; rest 2 min.  X 3

Results
A1: 60 x 10/ 65 x 9/ 65 x 8
A2: 10/8/6
B1: 115 x 8 x 3 sets
B2: 65 x 8easy/ 75 x 8/ 75 x 8


Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's (7:00am)

Meal 1 (8:00 - 8:30pm)
4 Hard Boiled Eggs with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
5oz Salmon with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar

Meal 3
Ground Beef with Broccoli and Rao's Tomato Basil Sauce

Nutritional Facts based off of Fitday.com
Total Calories: 1,679
Total Protein: 155
Total Fat: 82
Total Net Carb: 41

Tuesday Training and Diet 16

Rest Day

I felt great this morning.. I think I did that carb re load last night just right.. I slept great, I don't look or feel bloated, my body feels pretty good ( a little sore in my glutes from the heavy squats yesterday) but other than that I feel recovered.. My weight went up 5 - 8 pounds or so but that should regulate in a few days.. Back to my normal 50g of Carbs or less per day. On another note.. I have been retaining a lot of water so I will be taking all the salt I have been eating out of my diet for a few weeks and see if that improves.. If it doesn't then I will cycle out the creatine and observe.

Diet
Meal 1 (8:10 - 8:35pm)
Egg and Onion loaf with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
5oz Salmon with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar

Meal 3
Bison and Broccoli with Salsa Tomatillo

 Nutritional Facts based off of Fitday.com
Total Calories: 1,317
Total Protein: 132
Total Fat: 53
Total Net Carb: 46

Monday Training and Diet Day 15

HAPPY 4TH OF JULY!!

A: Back Squat; 5-7 reps, rest 3 minutes X 3
B: Walking Lunges w/55# per hand; 16 steps total; rest 1 min. X 4
C: Cable crunch  12-15; rest 45 sec. X 3

Results
A: 225 x 5/ 235 x 5/ 225 x 5
B: All Unbroken
C: 120 x 15 x 3sets

Notes
Squats were fast and powerful for the first 3 reps.. last 2 reps on each set was a fight but still felt very strong in and coming out of the bottom.
The Walking lunges were brutal after about rep 10. I was trying to go right into the next lunge without bringing my feet together to settle in for the next step, but after about 10 reps it was a slow burning struggle. Love it!!

Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's

Meal 1 (7:50 - 8:20am)
Egg and Onion Load with Avocado and Salsa

Meal 2
Bison and Brussel Sprouts with Rao's Marinara Sauce

Meal 3 (6 - 7:30pm)
Lets just say I enjoyed some 4th of July Junk Food :)

Nutritional Facts based off of Fitday.com
Total Calories: 3,480
Total Protein: 192
Total Fat: 200
Total Net Carb: 191

Sunday Training and Diet Day 14

A1: BB bent over row @ 20X0; 8-10; rest 30 seconds
A2: DB Bench Press @ slight incline @ 22X2; 8-10; rest 90 sec.  X 3
B: DB Russian Step Ups (straighten support leg hard); 12-15/leg; rest 1
min b/t legs  X 4
C: Reverse Crunch or leg raises; 8-10; rest 1 minute x 3.

Results
A1: 175# x 10/8/8
A2: 60# x 8/8/8
B: 30# x 15/ 35 x 2 x 15/ 40 x 12
C: 3 x 10

Notes:
A1: Grip was limiting factor
B: I made sure to straighten that up leg hard and fast.. Started to really burn around 8-10 reps
C: I made sure to lower very slow.. like a 5 second count

Diet
Meal 1 (8:10 - 8:40am)
Egg and Onion Loaf with Avocado and Salsa

Meal 2 (11:20 - 11:50am)
Wild Caught Alaskan Cod and Sardines with Mixed Greens/Spinach and Apple Cider Vinegar

Post Wod Solution (3:30pm)
Whey Protein, Creatine and Bcaa's

Meal 3 (pm)
8oz Ground Bison with Cauliflower and Rao's Sauce

Nutritional Facts based off of Fitday.com
Total Calories: 1,745
Total Protein: 182
Total Fat: 70
Total Net Carb: 49

Saturday Training and Diet Day 13

Run 5 min. at warm up pace (65% or Z1)
Walk for 2 minutes actively
then...
5 sets of 4 minutes of running at higher effort. Same pace as last week.
Walk actively 2 minutes between sets.
Run 5 min. to cool down.

Run Complete

These runs are starting to feel better each time I go out.. Don't get me wrong, I still struggle on the last set or so... but I feel my lungs coming back!

Diet
Post Wod Solution of Whey Protein, Creatine, and Bcaa's (7:00am)

Meal 1 (8:00 - 8:25am)
Egg and Onion Loaf with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
Alaskan Cod with Mixed Greens and Cucumbers

Meal 3 (8:00 - 9:00pm) Long Day = Late dinner... Lessons all day from 8am - 7:30pm
8oz Ground Bison with Broccoli and Rao's Sauce

Nutritional Facts based off of Fitday.com
Total Calories: 1,527
Total Protein: 174
Total Fat: 54
Total Net Carb: 43

Friday Training and Diet Day 12

-Rest Day-

After my deadlift session yesterday my back felt like garbage. So I spent most of the day stretching and mobilizing.. I also spent about an hour or so on my back with my legs elevated to help restore that low back/over extension issue I have. I woke up this morning feeling fresh and ready to go. No Pain at all in my back.. Very surprised.. Busy weekend ahead, David is in town for a few days, 4th of July weekend is always jammed packed.. I have full Schools everyday all day so I should be good and tired by the end of the weekend! I'm going to take an extra day off tomorrow and do my running workout on Sunday leaving all of Monday to get in the gym and throw some weights around. This way I won't be rushing through my workout and scrambling to get to work on time.. Of course I say all this now and it will all change tomorrow.. Stay Tuned...  Also, just want to send a out a quick note to Anthony DiSarro, Speedy recovery my friend!! This will only make you smarter and stronger!

Diet
Meal 1 (7:00 - 7:30am)
Egg and Onion Loaf with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
6oz Wild Caught Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar

Meal 3 (4:25 - 5:10pm) Early dinner, Clinic with David at 6pm
8oz Bison, Broccoli and Rao's Marinara Sauce 


Nutritional Facts based off of Fitday.com
Total Calories: 1,431
Total Protein: 139
Total Fat: 62
Total Net Carb: 43

Thursday Training and Diet Day 11

A: Dead Lift  5,3,1,5,3,1 @ 70/80/90/65/75/85%; rest 3 min. b/t sets.
B: DB Curl and Press 8-10; rest 2 minutes  X 4.
then...
at 70% Max Aerobic Power (sustainable effort) complete 3 minutes of
5-7 DB Squat Clean Thrusters
10 Sit Ups
Rest 3 minutes  X 3.

Results
A: 245/285/300 // 225/275/295
B: 35# x 10 x 4
Couplet
(1 round = 7SqClThr and 10 situps)
1st - 2 rounds + 5 SCT
2nd - 2 rounds + 6 SCT
3rd - 2 rounds + 5 SCT

Notes
Deadlift sucked! Felt way to heavy.. this is crazy that 300# is that much of struggle given my other numbers.. I think I tweaked my back to boot.. not a good start to my workout .. Whatever.. I shrugged it off and kept moving.
Couplet felt good.. haven't done an actually metcon/crossfit wod in while. So this felt great to change it.. I actually thought I did good job keeping it at 70%MAP. Used 30# DB's for all the sets. Was gonna was 35# but my shoulders were pumped after the seated curl and press workout.

Diet
Pre Wod Solution of Bcaa's and Creatine with some Coffee
Post Wod Shake (7:20am) of SFH Pure Whey with Bcaa's and Creatine

Meal 1 (8:00 - 8:30am)
Egg and Onion Loaf with Avocado and Salsa

Meal 2 (11:45 - 12:25pm)
6oz Wild Caught Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar

Meal 3 (5:45 - 6:30pm)
8oz Bison, Brussels Sprouts and Chile Pasilla de Oaxaca Salsa


Nutritional Facts based off of Fitday.com
Total Calories: 1,568
Total Protein: 175
Total Fat: 52
Total Net Carb: 50

Wednesday Training and Diet Day 10

A: Speed Front Squats w/50% of 1 RM; 3-5 fast reps; rest 1 min. X 5
B: Rev Lunge W/BB in Front Rack @ 20X1; 5-7; rest 2 minutes  X 3
C1: Push Press; 8-10 rest 20 sec.
C2: Strict Chins; 8-10 rest 3 minutes X 3

Results
A: 115 all fast and light x 5
B: 115 x 7/leg // 135 x 5/leg x 2 sets
C1: 115x10/135x10/155x8
C2: 8/8/8

Notes:
Front Squats were fast and light but controlled in the bottom, no bouncing. Front Rack Lunges always feel great. The Push Press was fine.. Probably should have done all sets at 155 but wasn't sure where the weight should be for 8 - 10 reps... Chin ups were all strict, limiting factor was the grip after the presses.

Diet
Meal 1 (7:00 - 7:25am)
Egg and Onion Loaf with Avocado and Salsa

Meal 2 (Noon - pm)
5oz Baked Chicken and Sardines in Olive Oil with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar

Meal 3 (pm)
8oz Bison, Broccoli and Rao's Arrabbiata Sauce

Nutritional Facts based off of Fitday.com
Total Calories: 1,561
Total Protein: 151
Total Fat: 71
Total Net Carb: 42

Tuesday Training and Diet Day 9

A: Power Snatch Tech Work 7 minutes. Stay light
B: Bench 55% of 1 RM; 8 sets of 2. Rest 1 minutes b/t sets.
C: Back Ext; 20 rest 1 minute X 3
Results
A: Complete worked from the hang
B: Complete at 135 fast
C: Complete Fast

Notes:
Not much to comment on today.. Nice easy recovery day. Focused on form and speed on all the movements.

Was planning on taking the day off from work so I didn't set an alarm and always put my phone on silent when I go to bed... Woke up to go to the bathroom at 8am and I see 8 missed phone calls from one of the other instructors.. She was very sick and needed me to fill in for her 3 day school at 9am. So I had to hustle to get there in time and that meant skipping breakfast. Drank plenty of BCAA's before my fasted workout at 12:30. I think the fast was about 21 hours.. Felt fine, this wasn't the plan at all but just goes to show you that if everything is in order - food, sleep, training etc... then a long fast like this really doesn't effect me one way or the other!

Diet
Meal 1 (1:30 - 1:55pm)
Egg and Onion Loaf with Avocado and Salsa

Meal 2 (3:00 - 3:30pm)
5oz Baked Chicken and Sardines in Olive Oil with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar

Meal 3 (5:30 - 6:20pm)
8oz Bison, Broccoli and Rao's Arrabbiata Sauce
Stuffed!!

Nutritional Facts based off of Fitday.com
Total Calories: 1,561
Total Protein: 151
Total Fat: 71
Total Net Carb: 42

Monday Training and Diet Day 8

AM: Run ( preferably outside) for 35 minutes at sustainable pace. Stop if
you have to but do not count rest time toward 30 minute total. If you can,
monitor your avg. heart rate and distance traveled.

PM: Tabata sit ups; rest 3 minutes
      Tabata Push Ups; rest 3 minutes
      Tabata Squats

Slept like shit last night.. Noisy neighbors... woke up feeling groggy and sluggish, but I got some coffee in me and once I got to the gym and got into my running warm up, I started feeling better.
Results:
AM:
Fasted Run for 35 minutes complete.
3 miles
Avg HR - 164

PM:
Sit Ups- 12/11/10/9 stopped*
Push Ups- 19/12/8/5/5/6/5/5
Squats- 18/15/15/13/11/11/11/12

* Cramped up again on the sit ups and could not continue.. any sort of situp like motion and my lower abs would lock up.. Unbelievably uncomfortable.. This happens every time I do any high rep fast pace situp.
Pushups - its amazing how fast the lactic acid builds in my chest.. I burned through the first set of 19 easy.. 12 ok.. then 8 and on was a freaking struggle! Very slow and painful.. Same for the squats.. hip flexors were shot by the end.. Man I forgot how uncomfortable and painful tabata workouts can be!

Had no appetite today.. Didn't really feel like eating again after my 2nd meal, which took me about an hour to eat. It wasn't a huge meal I just took my time chewing and enjoyed it. Pretty full so no 3rd meal today.

Diet
Meal 1 (9:15 - 9:35am) Post Run
Egg, Turkey and Kale Loaf with Salsa

Meal 2 (4:00 - 5:00 pm) Post Wod
Ground Bison with Brussels Sprouts and Chile Pasilla de Oaxaca Salsa


Nutritional Facts based off of Fitday.com
Total Calories: 965
Total Protein: 112
Total Fat: 23
Total Net Carb: 40

Sunday Training and Diet Day 7

Rest Day

Woke up and could barely extend my legs.. my hamstrings are F'in tight!! Spent some time just trying to mobilize and stretch my legs so I would be able to walk.. Lower back is also a little tight for the same reason.. I was going to go for a light run this afternoon but I think I'll just rest up and get ready for my next few days of training.. Proud to say my diet is back on track 100% and I haven't even had a thought of eating "junk food." Sometime I wonder why I even do, I feel incredible when I'm on track with my training and diet.. I don't need it at all, it only makes me feel like shit both physically and mentally. So that was one good week in... now onward to the next week.

Word of the Day - KAIZEN (brought to you by Coach Anthony) - Japanese for "improvement" or "change for the better." Usually this term is used to refer to business productivity but I am using it to describe my own self improvement.. The more I learn and understand about myself and the human body, the more powerful I become. But the biggest issue for me has been learning to take what I know about myself, training, food, and how the body operates and apply it to myself in way that helps me be productive and not go into "paralysis by analysis".. Being a very analytical person, I tend to over think every little thing about my sleep, training, food etc.. its scary sometimes.. If you were to switch brains with me for a day and live my thoughts you'd wonder I how I get anything done.. But with some good advice from some friends, I'm learning how to relax and not stress about the little things.. Now my training doesn't feel like work but its enjoyable! I'm not sitting around thinking about when I should eat my next meal, how I should time it with my training, or when did I eat my last meal and should I wait to eat the next meal  to keep a fast going, or how much of what macronutrient should I eat at breakfast if I train beforehand or should I fast until lunch on rest days yada yada yada... (its exhausting and yea its like that all the time) I just need to relax and eat when I'm hungry and if I'm not then don't, its not rocket science.. Train, have fun and focus on recovery, rest and most importantly work. Work is my focus, I'm not training to become a games competitor, I training for improved health and for fun, so why do I let take over my life. Its supposed to be enjoyable, so that's how I am going to treat it.


Diet
Meal 1 (7:45 - 8:10am)
Egg, Turkey and Kale Loaf with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
6oz Baked Chicken with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar

Meal 3 (5:45 - 6:30pm)
8oz Bison, Brussel Sprouts and Rao's Arrabbiata Sauce


Nutritional Facts based off of Fitday.com
Total Calories: 1,584
Total Protein: 170
Total Fat: 57
Total Net Carb: 45

Saturday Training and Diet Day 6

A: Clean Grip Dead Lift; 3-5; rest 3 minutes X 5.
B: Walking Lunges W/ KBs or DBs in front rack; 16 total steps; rest 90
sec. X 3.
C: Light & Fast DB step ups alternating legs ; 8-10; rest 30 sec. X 3
D: Side Bridge 30 sec/side; rest 10 sec/ b/t sides; 4X/side.

Results
A: 275 x 5/ 4 sets @ 295 x 3
B: 40/50/50lb DB's
C: 30lb DB's each hand.
D: All Unbroken

Notes:
A: Felt very strong in my posture today on the dead lifts. The bars suck, no chalk, blah blah blah whatever, got the work done and felt strong.
B: Very different, I actually liked the Front Squat set up.. I had to make sure I stayed tight and kept my posture upright! The 50# weight was perfect on the last two sets. Started to really feel them on the last 4 reps (in my glutes).
C:  Fast steps but made sure I hit full extension at the top.
D: Got a little shaky on the last two sets on my left side only.


My hamstrings were shot yesterday afternoon from those good mornings. Luckily I was working all day so I didn't have the chance to sit down and get tight.. I spent the better part of my evening, after dinner, stretching so I would be ready to go this morning. Even after all the stretching I was pretty confident that I wouldn't be recovered enough.. but to my surprise, I felt pretty good when I woke up and even better once I got moving. Will rest tomorrow for sure!

Diet
Meal 1 (8:40 - 9:05am)
Egg, Turkey and Kale Loaf with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
6oz Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar

Meal 3 (5:45 - 6:30pm)
8oz Bison, Cauliflower and Rao's Arrabbiata Sauce


Nutritional Facts based off of Fitday.com
Total Calories: 1,579
Total Protein: 154
Total Fat: 64
Total Net Carb: 50

Friday Training and Diet Day 5

A: Wtd. Chins; 2-3 Heavy; rest 3 minutes  X 5.
B: Bench Press; Starting at 200#, AMRAP strip sets of 20#s to 120# (5 sets).
C: Good Mornings @ 40X1; 10-12; rest 2 minutes  X 3.

Results
Fasted AM Training with Expresso
A: 55#DB for all sets x 3
B: 5/5/6/8/8 fatigued very early on these and did not have a spotter.. probably could have sneaked out a few more at each weight with a spot
C: 95x12/115x10/115x10 all on tempo

Diet
Meal 1 (8:00 - 8:30am)
Egg, Turkey and Kale Loaf with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
6oz Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar

Meal 3 (5:45 - 6:30pm)
8oz Beef, Broccoli and Marinara Sauce


Nutritional Facts based off of Fitday.com
Total Calories: 1,690
Total Protein: 151
Total Fat: 86
Total Net Carb: 40

Thursday Training and Diet Day 4

Run 5 min. @ easy pace (65% or Z1) then
Walk 3 minutes actively
then...
5 sets of 3 minutes running at higher output running ( no stopping ) Pay
attention to pace.
Walk 2 min actively
Cool down with 5 min. easy pace run.

Results
Run Completed fasted in the AM on a Treadmill
Kept my 3 minute higher output runs at a 7:30/mile pace or speed of 8.0 for all 5 sets.



Diet
Meal 1 (8:50 - 9:25am)
Egg, Beef and Kale Loaf with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
60z Baked Chicken, 3.5oz Mixed Greens, 5oz Cucumber and 2.5oz Mushrooms

Meal 3 (pm)
8oz Beef, 1 Bag of Broccoli and Rao's Marinara Sauce 1 cup

Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,702
Total Protein: 158
Total Fat: 83
Total Net Carb: 40