Saturday Training and Diet Day 4/10

A1: Back Squat @ 2010; 15-20 reps; rest 30 sec  X 4.
A2: Pronated Front Lat Pull down @ 3010; 10-12; rest 30 sec  X 4.
A3: DB semi stiff leg DL @ 4020; 10-12 reps; rest 30 sec  X 4
A4: Seated EZ bar French Press @ 3021; 10-12 reps; rest 30 sec  X 4.
B1: Seated abduction machine @ 3010; 10-12 reps; rest 30 sec. X 4.
B2: Seated rope rows to face @ 2111; 10-12 reps; rest 30 sec  X 4
C1: Kneeling Cable Crunch: 3 x 15 reps, no rest
C2: DB Side Bends @ 2010; 8 reps/side x 3. rest :60.


Results
A1: 135 x 20/15/15/15
A2: 135 x 12/ 150 x10/10/135 x 10
A3: 65 x 12/ 75 x 10/10/ 65 x 10
A4: 40#EZ Bar 10 x 4 sets
B1: 175 x12/ 12/12/12
B2: 80 x 10/10/ 75 x 10/10
C1: 140 x 15 x 3 sets
C2: 40# x8/side x 3 sets

Notes:
Squats felt good, good weight for 4 sets.. Goal will be to hit 20 reps for 4 sets. The Lat Pull Downs and DB DL were limited by my grip.. I will start using straps and focus on grip strength separately. Everything else felt fine..

Diet
Pre Wod (5:15am) - Cellucor C4 Extreme and Bcaa's

Meal 1 (6:50am)
Post Wod - 1.5 Scoops Whey Protein and So Delicious Coconut Milk

Meal 2 (8:00am)
Homemade Tuna Salad with Celery Sticks

Meal 3 (12:30pm)
4oz Chicken with 2 tbsp Evoo and Mixed Greens

Meal 4 (3:00pm)
Bcaa's

Meal 5 (6:00pm)
5oz Bison with Broccoli and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown
Calories: 2,097
Protein: 163g
Fat: 132g
Net Carbs: 24