Sunday Training and Diet Day 14

A1: BB bent over row @ 20X0; 8-10; rest 30 seconds
A2: DB Bench Press @ slight incline @ 22X2; 8-10; rest 90 sec.  X 3
B: DB Russian Step Ups (straighten support leg hard); 12-15/leg; rest 1
min b/t legs  X 4
C: Reverse Crunch or leg raises; 8-10; rest 1 minute x 3.

Results
A1: 175# x 10/8/8
A2: 60# x 8/8/8
B: 30# x 15/ 35 x 2 x 15/ 40 x 12
C: 3 x 10

Notes:
A1: Grip was limiting factor
B: I made sure to straighten that up leg hard and fast.. Started to really burn around 8-10 reps
C: I made sure to lower very slow.. like a 5 second count

Diet
Meal 1 (8:10 - 8:40am)
Egg and Onion Loaf with Avocado and Salsa

Meal 2 (11:20 - 11:50am)
Wild Caught Alaskan Cod and Sardines with Mixed Greens/Spinach and Apple Cider Vinegar

Post Wod Solution (3:30pm)
Whey Protein, Creatine and Bcaa's

Meal 3 (pm)
8oz Ground Bison with Cauliflower and Rao's Sauce

Nutritional Facts based off of Fitday.com
Total Calories: 1,745
Total Protein: 182
Total Fat: 70
Total Net Carb: 49