Thursday 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


Results
A1: 155 x 10/ 145 x 10/10/10
A2: 155 x 10/ 145 x 10/10/10
B1: 40 x 12 x 4
B2: 115 x 12/ 135 x 10/10
- High Hang Clean Pulls with a 1 sec hold at top
  135 x 12/185 x 10/ 185 x 10
C1: 55 x 15/15
C2: 50 x 12/15

Diet
Post Wod (10:00am) 16 Hour Fast
30g of Carbs and Protein - Sweet Potato and Whey
+ Glutamine and Bcaa's

Meal 1 (11:00am)
Tuna Steak with Roasted Broccoli and Avocado

Meal 2 (12:30pm)
5 Eggs with Onions and Salsa

Meal 3 (2:00pm)
5oz Ground Bison with Collard Greens and Tomato Sauce

Blocks
Protein: 21
Fat: 38
Net Carbs: 7

Saturday 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: FLR 5 x AMSAP

Results
A1: 95 x 12/115 x 10/125 x 10/135 x 10
A2: 115 x 12/ 135 x 10/10/10
B1: 40 x 12 x 4
B2: 95 x 12/115 x 10/10
C1: 50 x 15/12
C2: 50 x 12/12
D: Total Time in 5 sets = 3:34


Diet
Post Wod (6:30am)
Glutamine and Bcaa's

Meal 1 (7:30am)
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (12:00pm)
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

Tuesday Training and Diet

Going to keep all of my leg exercise very light today. Not going to push it, just going to test my legs, see how I feel and then go from there. Focus will be on form and tempo. DO NOT want a repeat of my last leg workout.

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

B1: DB Step Ups Light  @ 20X1 4 x 10; rest 60 sec.
B2: Straight Leg Deadlift Light @ 4010 3 x 10; rest 60 sec. 


C1: Lunge Light and Fast ; 4 X 12-15; rest 60 sec.
C2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

D1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
D2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

Results
A1: 95# x 12/10/10/10
A2: 135 x 10/10/10/10
B1: 25# Russian x 10/10/10/10
B2: 135 x 10/10/10
C1: 25# x 16/16/16
C2: 95 x 12/12/12
D1: 45 x 12/12/
D2: 50 x 12/12
E: Hanging K2E, 3 x 10 Slow and Controlled
F: DB Side Bends 2 x 10/side Slow and Controlled with 40# DB

Notes:
Felt great today with all my leg workouts.. Felt very strong in the bottom of the front squats and fast and strong on the way up. Still kept the weight light even though I think I could have pushed it up a bit. Slowly but surely!


Diet
Post Wod (10:00am) 17 Hour Fast
Glutamine and Bcaa's + 3oz Chicken

Meal 1 (11:00am)
5 Egg Omelet with Raw Goats Milk Mild Cheddar Cheese

Meal 2 (1:00pm)
Groud Turkey with Collard Greens and Garlic Ginger Vinaigrette

Meal 3 (4:30pm)
6oz Yellowfin Tuna Steak with Roasted Asparagus, and Avocado Slices

Blocks
Protein: 21
Fat: 66
Net Carbs: 2

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

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