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