October 9, 2012

Tuesday 

Wake 6:30am 

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

5-6oz turkey 

1 banana 

10 mac nuts 

Pre workout 

10 BCAA 

Workout 

5 TNG power clean tough

100m sprint 95% 

rest 3min x4 

+

7 Russian Kbs 88#

100m sprints 95% 

rest 3min x4 

Post workout 

4 scoops Hammer 

5-8g creatine 

Recovery with direct stem on left leg/hamstring 

4oz Deli Turkey 

2 chicken legs 

10 mac nuts 

1 banana 

1 small sweet potato 

1 can Tuna w/ mayo 

1 medium white potato 

10 mac nuts 

Pre workout 

none 

Workout

1min Row sprint at OPTathlon pace

rest 4mins x 5  

1:25, 1:25, 1:26, 1:28

fell off on the fourth set so I called it.  Hamstring was fine until this set 

Post workout

2 Scoops hammer 

35min ARP on hamstring 

2 fish oil 

5 pieces bacon 

1 chicken sausage 

2 cups cooked kale 

2 small sweet potato 

handfull mac nuts 

one cup lemon mint tea

Shake 

50g p 

90g c

Venti Passion Tea 

1 Scoop almond butter 

1 chicken sausage 

ZMA 

Sleep 

Comment/results 

AM 

Felt great with the power clean tng 185# think I could have gone a little heavier but it was moving fast and sprints felt really good.  First round of the russian swings and sprints my hamstring tightened up halfway through the first sprint.  I decided to call it.  I went in did two rounds high hang tng snatches 85# x7 with 15sec ad sprint they felt ok but still fired the hamstring a little to much.  

PM 

The rows felt good the fourth set was pretty tough I didn't feel like I had very much left in the tank for this round I fell off.