Thursday 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 x 4
A2: 10bwt/-30x10/-40x10/-40x10
B1: 50 x 12 x 3
B2: 35 x 12/40x12/10
C1: 135 x10/185 x 10/10
C2: 85 x 10/65 x 10/10
D1: 20 x 12/25 x 10
D2: 40# EZ Bar x 8/30# EZ Bar x 10
E1: Kneeling Cable Crunch 160# x 15/12/12
E2: DB Side Bends 45# x 10/side x 3

Meal 1 (6:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:30am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
5oz Cod with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Broccoli and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,664
Protein: 146g
Fat: 91g
Net Carbs: 18g