Thursday Training and Diet Day 9/10

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 1 min.

1st Cycle
A1: 55# - 20/20/18/18
A2: 105 x 15/135 x 12/150 x 10/ x 10
A3: 140 x 12/ 145 x 3sets x 12
A4: 15 x 12/25 x 3sets x 10
B1: 250 x 15/ 235 x 3 sets x 15 reps
B2: 120 x 12/ 135 x 12/ 135 x 10/ 125 x 10

2nd Cycle
A1: 55#/arm x 20 x 4
A2: 150# x 12/12/12/10
A3: 145# x 12/12/150# x 12/10
A4: 25# x 10 x 4
B1: 235# 15 x 4
B2: 135 x 10/12/12/10
Today's Results
A1: 60 x 20/20/20/16
A2: 150 x 12/12/10/10
A3: 150 x 12/155 x 12/10/10
A4:25 x 10/12/10/10
B1:240 x 20/250 x 20/260 x 20
B2:140 x 12/10/150 x 10
C1: 150 x 15 x 3 sets
C2: 45# x 10/side x 3 sets

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

Meal 1 (7:15am)
Post Wod - 1 Scoops Whey Protein and So Delicious Coconut Milk

Meal 2 (8:15am)
Homemade Tuna Salad

Meal 3 (12:00am)
5oz Silver Brite Salmon with 1 can of Sardine in EVOO with 2 tbsp Evoo and Baby Spring Mix

Meal 4 (3:00pm)
Bcaa's

Meal 5 (6:00pm)
3.5oz Bison/1.5oz Chicken with Broccoli and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,975
Protein: 165g
Fat: 117g
Net Carbs: 20