October 8, 2012

Monday

Wake 6:30am

Greens first, max fibre, 2 fish oil, 2 max energy, 2 apple cider vinegar

6 sushi rolls lobster, white rice

6 oz black coffee 

run 30 min out of bed fasted easy pace

Pre workout 

10 BCAA

AM

A. Incline Bench PRess @ 30X1; 4-5 x 4; rest 4 min

B. DB high Bench step up @ 4111; 6-8 x 3/leg; rest 1 min b/t legs

C. 1 arm db torso row @ 30X0; 4-6/arm x 3; rest 1 min b/t arms

D. jump switch lunges - hands on hips - 40 sec amrap; rest 90 sec x 3

Post Workout 

4 scoops Hammer 

5-8 grams creatine 

5 pieces trader joe bacon 

1 chicken sausage 

1 sweet potato 

green tea 

Pre Workout
10 BCAA

PM

amrap in 10 min:

1 G2S - 150# heavy ball

1 MU

2 G2S

2 MU

3...

3...

Post Workout
3 Scoops Hammer

6-7 pieces Bacon
1 small white potato

Shake
650 cals
50 g p
90 g c
5 g f

1 Chicken sausage
1/2 sweet potato

1 chicken sausage
1/2 sweet potato

small package Pepperoni
Mac nuts 1/2 cup
2 small scoops ben and jerry

ZMA, Fish Oil
Tea

Comment/results
AM
Morning sesh was good it felt really good to be back.  The incline bench at 30deg got my right shoulder a little fired up but it wasn't bad.  The high box step ups were tough I used 25# db.  1 arm db torso 100# felt strong 6 reps each time.  The jump switch lunges were good 40 reps each time.

PM
7+6 G2S
This was a grinder I did the mu unbroken through 4 then did singles after that.  Rest was pretty regulated.