Friday Snatch Grip Deadlift from 4 Inch Deficit
135X5
185X5
205X3
225X3
245X3
275X4X3
I tore off a callus on my left hand, I had to stop one set short for this session. This will take a little time to heal. It looked all bloody and cool; I didn’t feel pain till later. I tore the remaining half. For din din, Grilled Chix and steamed veggies, aka the new usual.
Back Squats
65X5
85X5
95X5
115X5
135X5
155X5
175X5
185X5
205X5
45 Reps total, feels good to do these again, I squatted only with my socks. I taped my hand to let it heal, makes for interesting workouts. Dinner Raspberry vinaigrette grilled chix breasts with broccoli spears.
Part One: Cardio
Part Two: Incline Bench Press
95X5
105X5
125X18
15XPullovers
20X Dips + Slow Negative
30 Min Rave Run at The Tar Pits
I saw Elephants, Sloths and Bears oh my!
Dinner raspberry vinaigrette grilled chix breasts with broccoli and cauliflower (Winter Veggies).
Wednesday Overhead Press
65X5
85X5
95X5
115X5
125X5
10X Leg Raises
On the menu, Grilled Lemon Chicken Breast with Winter Veggies. Continuing the culinary experimentations here’s my new marinade, lemon juice, olive oil, organic mustard, garlic, sea salt and pepper, Whoa!
Thursday: Sprints!
The new outdoor sprints are a speed-time focused effort. My cardio was about 30 minutes outdoors at the park, sprinting from light post to light post as well as an interesting “Urban Light post” speed run. I had a lot of fun shirtless 
Dinner once again it’s the incredible, grilled lemon herb chicken with chopped spinach and broccoli. This time I let the chicken marinade overnight and scored the breast, my culinary techniques are becoming more creative and delicious.
Friday Deadlifts
95X5
115X5
135X5
185X5
205X5
225X5
245X5
275X5
295X5
315X5
Felt good doing the conventional Deadlift once again. That’s a lot of reps, but my form can only be strict for so long. Also, a new little finisher, negative only chins.
Monday Back Squats
5X95
5X135
5X155
5X185
3X5X205
10X Pull-ups and Leg Raises
My warm-up consists of jump roping, foam rolling and learning the L seat. Experimented with different grip widths on the bar, my technique is beginning to solidify.
Tuesday Cardio & Incline Bench Press
65% 135X5
75% 155X5
85% 175X6
16X Pullovers
20X Dips
3X10 Curls Oly Bar only
Part one, steady state cardio which was 30 minutes outdoor running in the city thinking I’m too sexy for my shirt. Part two is lifting later in the afternoon, so that I can take advantage of the power of the Sun! Who needs treadmills when it’s nice and sunny outside?
Wednesday Overhead Press
65X5
85X5
95X5
115X5
3X3X125
10 Pull ups & 10X Leg raises
5X Close grip pull ups
Day of triples, last set turned into more of a push press than strict OHP. I’m experimenting on finding my new 1RM so that I can add the OHP to my template to build pure strength.
All week din din has been grilled chicken, I like my Honey Mustard marinade the best, Caesar + BBQ is second and third is Raspberry Vinaigrette and I will continue to perfect my Lemon Herb chicken marinade. Of note my sides have been broccoli spears, florets, pieces, and chopped spinach is a new usual. Cauliflower makes the list along with cut green beans and sometimes for a refeed there’s an Encore using diced Mangoes as my side, one word = Awesome!
Thanksgiving Snatch
95X5
105X5
115X3
120X2
Doubles, a little something to stimulate the CNS and ready the appetite for turkey dinner.
Saturday: Steady State Cardio 30 Min Outdoor Run
Monday Combinations Back Squats
65X5
85X5
95X5
105X5
115X5
125X5
Power clean + Overhead press + Back Squat + OHP = Floor. The limiting factor here is the last overhead press to the floor. That means one thing, time to focus on some OHP movements.
Dinner One was Baked Herb chicken. Later dinner Two was Grilled Tarragon Chicken with diced mango, its fat free and makes for clean cooking. I will try this on Tuna steaks too, yummy!
Juice of 1/2 lemon
1 garlic clove, finely chopped
1/2 cup white wine
1 tablespoon lemon zest
1/4 cup tarragon vinegar
1 teaspoon dried tarragon
1/2 teaspoon freshly ground pepper
Tuesday: Cardio time 30 min outdoor run.
Part Two Incline Bench Press
135X3 warm up
145X3
165X3
190X3 + Time under Tension
195X2 + TUT
16X Pullovers
20X Dips + Negative
Actually it was 4 on the 3+ set but I used too much hip drive, so I did not count the last rep which is why I went for a double. Dinner Tarragon grilled chix breast with cauliflower.
Wednesday Clean and Press
65X7
85X6
95X5
115X4
125X3
130X3
13X Pull ups
Very good training session nothing fancy just good clean and Press fun. Dinner grilled honey mustard chix with broccoli.
Thursday: Snatch
65X5
85X5
95X5
115X2
125X0
Every once in a while you have a “bad” workout, this was one of them, failed miserably on the last rep. I felt rushed for time and just wasn’t feeling it. N/p DL’s tmrw
Friday Deadlifts
5X135
5X185
5X225
5X245
5X275
3X5X315
1X345 Mixed Grip Bonus!
This was a very good training session, I felt great, so went for a little bonus, getting back into the grove with the DL’s. Dinner grilled chix with veggies of course.
Can’t wait till next DL session.
Sunday Cardio
45 min of steady state cardio mixed with short runs and some sprinting at the end, all outdoors before the rain comes. I felt great running around the park, saw part of the “The Wall”" on display.
Monday Combinations Back Squats
65X5
85X5
95X5
105X5
115X5
3X3X125
My prophecy is no rain only steel…
That was one great set, even though the gym was busy, I felt like I was the only one there. That is all for today, later tonight some practice learning the L-Seat at home. Also, I started to keep a food log, everything gets logged ;(
Tuesday: Incline Bench Press 5/3/1
Warm-ups
10X Bar
65X5
95X5
135X5
Work Sets
75% 155X5
85% 175X3
95% 200X1+ Dang!
65% 135X10 Close Grip end set
This is how it went down…
The first rep was good, the second rep my hips came way off the bench. I do not count the second rep. 205X1RM next cycle.
Dinner has been more of the same
Check out the pic below.
Wednesday Clean and Press
65X5
85X5
95X5
115X4
125X3
135X3
135X3
5X Negative Only Super Slow Chin ups
The last set turned into a push press, the weight went up and that’s what matters. I felt good doing this exercise.
I had a Zone Perfect dark chocolate nutrition bar, it actually tasted good.
Pre-workout macro nutrition
190 Cals
7g Fat
20g Carbs
12g Protein
Peri-workout 1 scoop Surge Recovery, chocolate flavor.
PW Rockin’ Refuel protein fortified low fat chocolate milk yummy
300 Cals
4.5g Fat
48g Carbs
20g Protein
Later…planned PW meal # 2
1 chix breast with broccoli and Brussels sprouts with feta cheese sprinkled on top.
