Tuesday Training and Diet 7/10

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.


1st Cycle
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

Today's Results
A1: 135 x 20 x 4 sets
A2: 150 x 12/12/12/10
A3: 65 x 12/ 75 x 10/10/10
A4: 40# x 10 x 4 sets
B1:180 x 12/ 190 x 12/12/10
B2: 90 x10/80x10/75x10/10
C1: 140 x 15 x 3 sets
C2: 40# x 10/side x 3 sets

Notes:
Really pumped I got 20 reps at 135 for 4 sets.. Those breaks are so short and those squats start really hurting at like rep 11. Total mental struggle to tell myself to hit 20 and not stop at 15!

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

Meal 1 (6:50am)
Post Wod - 2 Scoops Whey Protein and So Delicious Coconut Milk

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

Meal 3 (11:00am)
4.3oz Silver Brite Salmon with 2 tbsp Evoo and Mixed Greens

Meal 4 (3:00pm)
Bcaa's

Meal 5 (6:00pm)
5oz Bison with Broccoli sauteed in Coconut Oil and Avocado Slices

Macro Nutrient Breakdown
Calories: 2,024
Protein: 169g
Fat: 118g
Net Carbs: 23