Friday Training and Diet

A1: Dumbbell Altn'g Lunge @ 20X1; 15-20 reps; rest 45 sec  X 4.
A2: Lat Pull Down to sternum (neutral grip) @ 3211; 10-12 reps; rest 45
sec X 4.
A3: Lying leg curls (feet neutral) @ 5011; 10-12 reps; rest 45 sec X 4.
A4: Decl. DB Tricep Ext. @ 4011; 10-12 reps; rest 45 sec  X 4.
B1: Leg Press @ 2010; 15-20 reps; rest 45 sec  X 3.
B2: Seated Cable Row @ 4010; 10-12 reps; rest 45 sec X 3
C1: Cable Crunch 15 x 3 sets; 0 sec rest
C2: DB Side Bends 10/side x 3 sets; rest 0 sec rest


Last Cycle
A1: 65 x 20 x 4sets
A2: 150 x 12/12/165 x 10/10
A3: 150 x 12/155 x 12/12/12
A4: 25 x 12/12/10/10
B1: 270 x 20/290 x 20/310 x 20
B2: 165 x 12/10/150 x 12
C1: 150 x 15, rest 0 sec.
C2: 45# x 12/side; rest 1 minute x 3 sets

Today's Results
A1: 65 x 20 x 4 sets
A2: 165 x 12 x 4 sets
A3: 155 x 12 x 4 sets
A4: 25 x 12 x 4 sets
B1: 290 x 20/310 x 20/320 x 20
B2: 165 x 12/10/10/10

Notes: That last set of Lunges and the last set of leg press was about all I had left in the tank! Good push today. One more solid day tomorrow and then I carb load tomorrow night and all day Sunday! Haven't really noticed a lull in my training when I'm depleting. Still feeling pretty strong in the gym, continuing to push myself on all the movements to near failure. Tomorrow's workout will be slightly modified to get the response I want. less weight, more reps, shorter rest periods with maybe a few body weight movements thrown into the mix at the end. Nothing crazy or out of my comfort level as far as energy systems are concerned.

Diet
Pre Wod (4:30am) - Cellucor C4 Extreme

Meal 1 (6:30am)
Post Wod - 1 Scoop Whey Protein and So Delicious Coconut Milk

Meal 2 (7:20am)
5 Eggs scrambled in Coconut Oil with an Avocado

Meal 3 (12:00pm)
5oz Chicken with Mixed Greens, Sardines and 2 Tbsp of EVOO

Meal 4 (6:00pm)
7oz Sashi Tuna Tartar - Avocado, Cilantro, Scallions and Letuce Wraps

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,881
Protein: 160g
Fat: 117g
Net Carbs: 16