Monday Training and Diet

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec

Today's Results
A1: 40 x 10/10/10/10
A2: 10/6-2-2/5-3-2/6-2-2
B1: 40 x 12/12/12
B2: 40 x 10/10/10
C1: 135 x 10/185 x 10/10
C2: 65 x 10/75 x 10/10
D1: 40 x 10/10
D2: 30# EZ Bar x 10/10
E: Hanging K2E Slow controlled down (30X1) 3 x 10; rest 1 min.
F: DB Side Bends @ 40# 3 x 12/side; rest :30/side

Meal 1 (9:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (10:30am)
4oz Chicken Breast with an Avocado

Meal 3 (1:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (5:00pm)
5.5oz Bison with Broccoli and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,631
Protein: 152g
Fat: 85g
Net Carbs: 17g