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Thursday, January 31, 2013

Thursday Upper and my food for the day

I only had about an hour to train so I didn't get to everything I wanted, but got some work in.

We started with single arm Kettlebell Snatch:
12,16,20,24,28,32,40 Kg all for 1 set of 8 each arm

Flat DB Press:
70 X 15
80 X 15
90 X 3 sets of 10

Double front DB Raise:
30 X 8
35 X 8
40 X 8
25 X 20

Triceps pushdown with monster mini in each hand
3 sets of 20

Today was busy, so not a lot of time for solid food during the day, so it was an all liquid day.
1.  egg whites (how ever many oz 50 g of protein is), 1/4 cup almonds
2.  Shake 54 G protein 0 carb
3.  Shake 54 G protein 0 carb, 1/4 cup almonds
4.  Shake 54 G protein 0 Carb, 1/4 cup almonds
Post training meals are below
5.  Shake 54 G protein, leucine, creatine, 20 oz gatorade
6.  Large peperoni pizza, 16 oz sweet tea
7.  3 Bear claws from publix
8.  2 Jumbo M&M cookies from Publix
9.  1/4 publix key lime pie
10.  3 scoops of gatorade (63g Carb)

I started back loading about 1.5 hrs after training.  Started at 8:30 and stopped eating about 11:00 P.M  From what I understand so far this is about what it should look like...

Wednesday, January 30, 2013

Back to training...

No I haven't just not been training, but it hasn't been anything of I have not shared.

I have been trying to increase the volume a bit to get back into meet cycle condition because I am in pathetic condition right now.  About another month of this fun is ahead.

Wednesday deads standing on 4" Block:
315 X 3
365 X 3
425 X 3
475 X 3
515 X 4 sets of 3  These all felt like death....
425 X 2 sets of 10 standing on the block

Close stance squats on squat machine:
1,2,3,4 plates all for 1 set of 10

Doesn't look like much as I type it, but the high rep deads did me in.