Tuesday Training and Diet Day 127

A1: Front squat @ 20X1; 6-4-2-4-6; rest 20 sec.
A2: Strict chin @20X1; 6-4-2-4-6; rest 3 min
B1: Back ext 25, rest 1 minute
B2: Anchored situp X 25; rest 1 minutes X 4
C:  Dbl Unders- 20-30-40-50-40-30-20 unbroken sets

AM Fasted WOD with Americano + Creatine/BCAA Solution

Results
A1: 185x6/205x3/215x2/195x3/175x6
A2:Complete
B1:Complete
B2:Complete
C:2 misses got a lot of stares during this.. Hasn't anyone ever seen a jump rope before??

Ice Bath After Workout

Diet
Meal 1 Post Wod (9:45 - 10:00am)
Chicken with Butternut Squash (25gP/10gC)

Meal 2 (11:00 - 11:25am)
Egg, Turkey and Spinach Load with Avocado and Salsa

Meal 3 (4:45 - 5:30pm)
Ground Bison, Bag of Broccoli, Onions, and Rao's Sauce


Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,524
Total Protein: 148
Total Fat:  60
Total Net Carb: 52

Monday Training and Diet Day 126

AM Run 30 mins in Z1

PM
A: DB Bench @ 1111; 12-15; Rest 2 min X 3
B: DB 1 arm bent over row @ 21X1; 8-10; rest 1 min b/t arms X 3
C: Dip @ 30X1; 3-5; rest 3 min X 3
D: Seated Row @ 31X1; 8-10; rest 2 min X 3

Results

Pre Run Americano and Creatine/BCAA solution
AM Fasted Run 30 mins. complete - focused on some Pose Tech.

PM WOD
A: 55/60/60 all x 12
B: 50 x 10/ 60 x 10/75 x 10
C: 25 x 5/ 30 x 4/ 35 x 4
D: 120/150/150 all x 10
Post WOD Creatine/BCAA solution

Diet
Meal 1 (9:25 - 9:50am) Post Run
Egg, Turkey and Spinach Loaf with Avocado and Salsa

Meal 2 (3:20 - 3:45pm) Post PM WOD
Chicken and Organic Butternut Squash (50gP/12gC)

Meal 3 (4:45 - 5:25pm)
8oz Bison with Sauteed Onions and Mushrooms in 2tbsp of Coconut Oil over a Bed of Lettuce with Cucumbers


Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,702
Total Protein: 168
Total Fat:  83
Total Net Carb:41

Sunday Training and Diet Day 125

A: Deadlift- 5-3-1 @ 70/80/90%; rest 3 min b/t sets.
B: DB hang squat clean- 8-6-4-6-8; rest 2 min b/t sets.
C: FLR accumulate 300 seconds in as few sets


Results
Fasted AM WOD with Coffee(small Dunkin Donuts)
A: 235/275/315
B: 45/55/60/55/45
C: 8 sets

Biggest challenge this morning was that the power was out in the hotel's gym.. I was able to do everything with no problems, just had to make sure I had the right dumbbells in hand for the HSCLs... Deadlifts felt great today! The bar speed is getting much faster on the heavier weights and I'm able to maintain perfect form. FLR were tough.. I have no clue why abs are such shit. I started cramping again in my lower right ab. Same place I cramp up every single time I do any ab exercise!! Any clue why Anthony? (and don't say I'm a being a baby:) Should I try to warm up and stretch that Psoas Muscle better?

Diet
Meal 1 Post Wod (7:30 - 7:45am)
6oz Chicken and Organic Pumpkin Puree (50gP/10gC)

Meal 2 (Noon - 12:40pm)
Egg, Turkey, and Spinach Loaf with Avocado and Salsa

Meal 3 (5:15 - 5:45pm)
8oz Bison with Sauteed Onions in 2tbsp of Coconut Oil over a Bed of Lettuce with Cucumbers and Mushrooms

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,702
Total Protein: 168
Total Fat:  83
Total Net Carb: 37

Saturday Training and Diet Day 124

A: Db seated curl and press; 10-12; rest 2 minutes X 4.
B: DB walking lunges; 8-6-4/leg; rest 90 seconds
C: DB split squat @ 30X1; 10-12/leg; rest 1 min b/t legs X 3
D: Side bridge 30 sec/side, rest 10 sec/side, 3X/side

Reults:
AM Fasted WOD with Tall Americano, Creatine and BCAA's Pre WOD (7:00am)
A: 35 x 12/ 35 x 10/ 35 x 10
B: 50/65/80
C: 35 for all sets x 10
D: Complete
Post WOD Creatine and BCAA's

Got a great nights sleep.. My calf was still pretty tender and tight when I woke up this morning.. Spent a little extra time warming up my legs this morning, so it started feeling pretty good by the middle of the workout. All the weights felt good, but I really felt those Split Squats by the 3rd set my quads starting getting a tight pump. Loved the Curl to Press combo, I remember doing those but with 45s or 50s and 35 was hard.. Actually looking forward to more of these.


Diet
Meal 1 (9:00 - 9:30am)
Egg, Turkey, and Spinach Loaf with Avocado, Cucumbers and Mushrooms

Meal 2 (Noon - 12:30pm)
4.5oz Chicken with Spring Mix, Cucumbers, Mushrooms and Olive Oil/Vinegar

Meal 3 (6:15 - 7:00pm)
Ground Bison, Onions, 1 Bag of Broccoli, Rao's Arrabbiata Sauce

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,784
Total Protein: 166
Total Fat: 85
Total Net Carb: 50

Friday Training and Diet Day 123

Decided to take one more day to just rest and get my shit together.. I still don't feel great and have been dealing with a very bad left calf muscle. I think I strained it during the sprints I did a few workouts back and they both have been cramping up badly every night. And of course my night of drinking + 2 hours sleep + and junk food didn't help matters much, the next day I could barely walk. Today its still sore, been stretching it out every chance I get. Tomorrow I should be closer to 85 - 90% and ready to go with my workouts again.

Diet
Meal 1 (Noon - 12:30pm)
Egg, Turkey, and Spinach Loaf with Avocado, Cucumbers and Mushrooms

Meal 2 (5:45 - 6:30pm)
Ground Beef and Bison, Onions, 1 Bag of Broccoli, Chili Pasilla de Oaxaca Salsa

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,343
Total Protein: 125
Total Fat: 58
Total Net Carb: 43

Thursday Training and Diet Day 122

Taking another rest day today.. Didn't sleep great last night and I am not feeling that great today. Energy levels are low and I feel very worn out.. I must be getting old.. Can't hang like I used to. Of course 3 hours of sleep the night before didn't help matter much. Not to mention the all the Vodka :)

Meal 1 (9:20 - 10:00am)
Egg, Turkey, and Spinach Loaf with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
4oz Baked Chicken Salad with Cucumber and Mushrooms

Meal 3
8oz Ground Beef, Broccoli and Chili Pasilla de Oaxaca Salsa

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,493
Total Protein: 150
Total Fat: 72
Total Net Carb: 37

Wednesday Training and Diet Day 121

Hang Over Day

Ate some bad food today, but it was totally worth it. I had a great night in NYC with Jenna and I can't wait to go back. The Steak joint we went to was unreal.. Bacon Encrusted Steak and Chicken Liver Pate with Grilled Asparagus = out of this world!

Meal 1
Gluten Free French Toast Stix with Cinnamon and Syrup

Meal 2
Egg, Turkey, and Spinach Loaf with Marinara Sauce

Meal 3
6oz Ground Beef, Cauliflower and Marinara Sauce

Meal 4
Celery and Almond Butter

Macro Nutrient Breakdown based of FITDAY.com

Total Calories: 4,514
Total Protein: 155
Total Fat: 266
Total Net Carb: 290