Sunday Training

A) Wtd Chins @ 10% bwt 21X1 AMRAP (-1), rest 3 mins x 3
B) Ring Dips AMRAP(-2), rest 2 mins x 3
C) Press @ 32X2, 5-7, rest 3 mins x 4
D) Accumulate 180 seconds FLR on Rings
E) GHD Sit Ups x 15, rest 1 min x 3

Results
A) 8/8/6 with 20#
B) 15/12/10
C) 115 x 5/125 x 5/115 x 5/105 x 6
D) :60/:30/:30/:30/:30
E) Complete

Threw in the weighted chins that I missed a few workouts back. Everything else felt strong, but my core stuff was a little weak. The FLR killed my ability to be explosive on the GHDs for all three sets.

Saturday Training

Slept in this morning.. I guess I forgot to set my alarm. So I faked a dentist appointment so I could get my workout in this morning.. Gotta have your priorities in line!! Great crew at the gym, good energy and goo people make for a great session! Much better than 0530 by yourself.

A) Push Press @ 32X2, 4-6, rest 3 mins x 4
B) TRAP 3 @ 3010, 8/Arm, rest 1 min x 3
C) HSPU - AMSAP of 4 Unbroken in 10 Minutes
D) Side Bridge 3 sets of :30/side, rest :10/side

Results
A) 185 x 4/185 x 4/185 x 2-175 x 2/175 x 4
B) Complete with 15# DB... I think I'm ready to move up here to a 20# DB
C) Total 11 sets, 9 with ABMAT, 2 without.. I also played with hand position. Started out narrow and went wide on the last 5.
D) Complete

Tuesday Training

A: Push Press @ 32X2, 3-5 rest 3 mins x 3
B: Trap 3 @ 3010, 8 reps/arm, rest 1 min b/t arms x 3
C: Handstand Holds - Accumulate 3 minutes + 5 Full ROM HSPU's
D: GHD Situps 3 x 12, rest 1 min

Results
A: 175 x 3/3/185 x 3
B: 20#/15#/15# all 8 reps per arm
C: 5 unbroken HSPU Head to Ground then 3 mins in 4 sets
D: Both Hand to Floor

Sunday Training and Diet Day 19

-Thighs, Hamstrings and Abs-
A: Back Squat @ 3010; 12,10,8,6,4 & 25; rest 3 minutes
B: DB Step up @ 2010; 15-20 reps; rest 3 min. X 3
C: Kneeling Cable Crunch @ 1010; 12-15; rest 60 sec. X 3
D: Seated Leg Curls @ 3020; 12-15; rest 2 min. X 3
E: BB Semi Stiff Leg Deadlift @ 2010; 20,15,10; rest 90 sec. b/t sets

Results
1st Cycle
A: 175easy/195/215/225/245x3/ 155 x 25
B: 35#/hand/ 40#/hand x 2 sets all at 20 reps.
C: 110/120/130 all x 15 reps
D: 100/115/125 all x 15
E: 135/ 175/ 205 - with straps

2nd Cycle 
A: 185/200/220/230/245/ 165 x 25
B: 40# x 20 x 3 sets
C: 130 x 15 x 3 sets
D: 115/125/135 x 15 reps for all
E: 135/185/215 - with straps

A: 190x12/205x10/225x8/235x6/250x4/170x25
B: 45#/hand x 20 x 3 sets
C: 140 x 15reps x 3 sets
D: 135 x 15reps x 3 sets
E: No Straps today - 135/185/210

Notes:
Man today was a great day in the gym.. Those squats felt amazing this morning! Went up in weight on everything and felt really strong on everything! Great way to end my leg cycle!

Diet
Pre Wod (5:10am) - Cellucor - C4 Extreme and Bcaa's

Meal 1 (7:00am)
Post Wod - 1.5 scoops Whey Protein, So Delicious Coconut Milk Unsweetened, Bcaa's & Glutamine + Probiotic and fish oil

Meal 2 (8:00am)
6oz Chicken with a Bag of Cauliflower and Avocado with Tomato Basil Sauce

Meal 3 (12:00pm)
5 Eggs and Sardines in Olive Oil with Salsa

Meal 4 (3:00pm)
Bcaa's

Meal 5 (6:00pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce + fish oil

Before Bed - Natural Calm, Glutamine and Probiotic

Calories: 2,083
Protein: 163g
Fat: 57g Pure Fat sources (Avocado) -I did add to it the fat in my protein (bison, sardines, eggs etc)
Carb: 71g
Fiber: 36g

Monday Training and Diet Day 13

-Thighs, Hamstrings and Abs-
A: Back Squat @ 3010; 12,10,8,6,4 & 25; rest 3 minutes
B: DB Step up @ 2010; 15-20 reps; rest 3 min. X 3
C: Kneeling Cable Crunch @ 1010; 12-15; rest 60 sec. X 3
D: Seated Leg Curls @ 3020; 12-15; rest 2 min. X 3
E: BB Semi Stiff Leg Deadlift @ 2010; 20,15,10; rest 90 sec. b/t sets

Results
Last Cycle
A: 175easy/195/215/225/245x3/ 155 x 25
B: 35#/hand/ 40#/hand x 2 sets all at 20 reps.
C: 110/120/130 all x 15 reps
D: 100/115/125 all x 15
E: 135/ 175/ 205

Today's
A: 185/200/220/230/245/ 165 x 25
B: 40# x 20 x 3 sets
C: 130 x 15 x 3 sets
D: 115/125/135 x 15 reps for all
E: 135/185/215

Notes
That 25 reps at 165 was nasty!! Perfect weight. Very challenging on the last 5-7 reps. Everything else went as expected.

Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic

Meal 1 (7:45am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine

Meal 2 (8:45am)
3oz Chicken with Avocado and Salsa

Meal 3 (12:00pm)
5oz Brite Salmon with Cucumbers

Meal 4 (3:00pm)
4 Hard Boiled Eggs

Meal 5 (6:00pm)
Ground Bison with Broccoli and Cauliflower Mix and Rao's Tomato Basil Sauce

Before Bed - Natural Calm, Glutamine and Probiotic

Calories: 1,968
Protein: 197g
Fat: 36g
Carb: 121g
Fiber: 29g

Monday Training and Diet Day 6

-Thighs, Hamstrings and Abs-
A: Back Squat @ 3010; 12,10,8,6,4 & 25; rest 3 minutes
B: DB Step up @ 2010; 15-20 reps; rest 3 min. X 3
C: Kneeling Cable Crunch @ 1010; 12-15; rest 60 sec. X 3
D: Seated Leg Curls @ 3020; 12-15; rest 2 min. X 3
E: BB Semi Stiff Leg Deadlift @ 2010; 20,15,10; rest 90 sec. b/t sets

Results
A: 175easy/195/215/225/245x3/ 155 x 25
B: 35#/hand/ 40#/hand x 2 sets all at 20 reps.
C: 110/120/130 all x 15 reps
D: 100/115/125 all x 15
E: 135/ 175/ 205

Notes
I wasn't sure about B) if it was 15 - 20 per leg or Alt step ups with 15-20 total. I did them Alt and did 3 sets of 20. Great workout today.. Loved all the squats and that last set of 25 were killer.. I think next time I'll go for 165. I think I had another 2 or 3 at 155.

Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic

Meal 1 (9:00am)
Post Wod - Sweet Potato Puree, 2 scoops Whey Protein, Bcaa's, Glutamine and Creatine

Meal 2 (10:00am)
Pumpkin Puree + 2.5oz Chicken

Meal 3 (12:45pm)
4 Hard Boiled Eggs

Meal 4 (3:30pm)
Seafood Blend with a Cucumber, Avocado and a little Salsa

Meal 5 (6:30pm)
Ground Bison with Brussels Sprouts and Chile Pasilla de Oaxaca Salsa

Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,992
Protein: 180g
Fat: 33g
Carb: 145g
Fiber: 49g