Monday 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

Results
A1: 95 x 10 x 4
A2: Hands to Chest; 4 x 10
B1: 250 x 12 x 3
B2: 135 x 12 x 3
C1: 75 x 10/65 x 10
C2: 25 x 10 x 2
D: 3 x 10 Swiss Ball J-Knife

Diet
Post Wod (9:30am)
Glutamine and Bcaa's

Meal 1 (10:15am) 17 Hour Fast
5 Egg Omelet with 3oz of Bison

Meal 2 (1:30pm)
Ground Bison and Collard Greens with Tomato Sauce

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

Blocks
Protein: 21
Fat: 48
Net Carbs: 3

Wednesday Training and Diet

Been having some crazy cravings for Junk Food the past two nights - peanut or almond butter, ice cream, chocolate etc.. But I dealt with it and I think I may be out of the woods.. Its always later in the day when I have nothing to do and I'm bored. Normally I would just give in and go on a two day bender where I eat around 5-7,000 calories of just straight up junk food. Not the best thing for health and longevity.. With my new goals in my mind, I was able to put these thoughts to back of my brain and started doing some busy work around the house to keep my mind off it and before I knew it, I was tired and ready for bed.. I know this all sounds silly, but this is a huge step for me.. In the past when I went months without junk food, I had something I was training for - The Crossfit Sectionals.. I needed something to shoot for and I've got that now! Not going to share it here but I've got it and that's what counts.

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

Results
A1: 65 x 12/85 x 12/95 x 10/10
A2: 10/10/10 chest slap/10 chest
B1: 250 x 12/12/12
B2: 135 x 10/10/10
C1: 65 x 12/12
C2: 25 x 12/10


Diet
Post Wod (7:30am)
Glutamine and Bcaa's

Meal 1 (9:00am) 16 Hour Fast
6oz Bison with Collard Greens and Tomato Sauce

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

Meal 3 (4:30pm)
5 Egg Omelet + 3oz Bison

Blocks
Protein: 19
Fat: 46
Net Carbs: 2

Sunday Training and Diet

A1: Croc Rows @ 3111; 3 X 10-12; rest 60 sec.
A2: Clap Push Up; 3 X 10; rest 45 sec.

B1: Alt DB Shoulder Press @ 2010; 3 X 10/arm; 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

Results
A1: 80 x 10/90 x 10/10
A2: 10/10/10
B1: 40 x 16/ 35 x 20/20
B2: 150 x 10/ 135 x 10/10
C1: 65 x 10/10
C2: 25 x 10/10

Meal 1 (7:30am)
5 Egg Omelet with Onions

Post Wod (12:45pm)
3oz Bison & Glutamine and Bcaa's
Meal 2 (1:45pm)
1 Can of Tuna with Mixed Greens and EVOO

Meal 3 (4:30pm)
6oz Chicken and Asparagus with Avocado Slices
Blocks
Protein: 19
Fat: 48
Net Carbs: 1.5

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

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

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

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

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

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