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