Tuesday 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

Results
A1: 40 x 12 x 4
A2: 10/10/10/10
B1: 40 x 12 x 4
B2: 45 x 10/12/10
C1: 185 x 10 x 3
C2: 85 x 10 x 3
D1: 35 x 10 x 2
D2: 30# EZ Bar x 2

Diet
Post Wod (7:00am)
30g Cho/30g Protein - Sweet Potato and Whey + Glutamine and Bcaa's

Meal 1 (8:00am)
4 Egg Omelet with Onions

Meal 2 (11:30pm)1 Can of Tuna with Spring Mixed Lettuce and Olive Oil

Meal 3 (4:30pm)
7oz Chicken with Roasted Broccoli, Avocado Slices & Ginger Garlic Vinaigrette

Blocks
Protein: 21
Fat: 46
Net Carbs: 5 

Friday Training and Diet

Warm-up: Shoulder exercises @ 3010, 3 x 8 reps
DB Ext Rotations, Powell Raises, and Trap 3

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.
E: 2 sets of 10 Swiss Ball Jack Knife

Results
A1: 30 x 12 x 4
A2: 10/10/10/8-2
B1: 30 x 12 x 3
B2: 40 x 12 x 3
C1: 135 x 12/185 x 10/10
C2: 75 x 10/10/10
D1: 35 x 10/30 x 10
D2: 30# EZ Bar x 10/20# EZ Bar x 12
E: Complete 

Diet
Post Wod (9:00am)
Glutamine and Bcaa's

Meal 1 (10:00am) 17 Hour Fast
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (1:00pm)
5oz Halibut with Mixed Greens and EVOO

Meal 3 (4:30pm)
6oz Chicken with Steamed Broccoli, Avocado Slices and Garlic Ginger Vinaigrette

Blocks
Protein: 20
Fat: 66
Net Carbs: 2

Saturday Training and Diet

Felt a lot better this morning.. Got around 12 hours of sleep last night. Went to the gym and was going thru my normal warm-up routine. Started doing my air squats, went down for the first one and at the bottom I got the worst sharp pain running up the inside of both thighs, more specifically my right thigh.. The pain was unreal, I could barely walk around with it. I spent an extra 10-15 minutes on the ground trying to stretch it out and see if I could workout today.. It never got better so I skipped all the leg stuff and just did the upper body workouts. Not sure what happened here.. I was really sore yesterday from the front squats, I might have just over done it a bit after coming off a long layoff where I pretty much did nothing but sit and lay on the couch. Don't think its a tear or a major pull, just a strain. I thought it was a cramp at first but it never loosened up, it was just a constant sharp shooting pain. It hurt the worst when I was laying down on my back with my knee bent pulling to my chest.. With my leg straight I felt no pain, but the bent knee was nasty. Just going to stretch and mobilize all day and see how I feel tomorrow morning after a long warm-up.

A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; 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
Results
A2: All Body weight 10/8-2/7-3/6-4
B2: 40# x 12 x 4 sets
C2: 95 x 10/75 x 10/10
D1: 40 x 10/35 x 10
D2: 30# EZ Bar for 10/10

Meal 1 (11:00am) 18 hour fast
5 Egg Omelet with Onions

Meal 2 (1:00pm)
Salmon with Mixed Greens and EVOO

Meal 3 (4:30pm)
Bison with Broccoli, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,568
Protein: 130g
Fat: 94g
Net Carbs: 20g

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

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

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

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

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

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