2/20/19 5/3/1 full body giant sets cycle 2 day 1 press primary/squat secondary
Warmup: barbell complex x3 with chin-ups 1/1/1
Giant set 1:
Press:
5x45#
5x65#
5x85#
working sets:
5x105#
5x125#
8x145#
Chin-ups 2/3/4/5/6/7
Squat:
5x45#
5x95#
5x135#
5x195#
5x225#
5x245#
Accessory giant set:
1 arm DB press:
10x65#
10x65#
10x65#
Krok rows:
10x75#
10x75#
10x75#
Zercher squats:
5x135#
5x185#
5x205#
Conditioning: 20 minutes elliptical, 235 calories burned.
AMRAP press set was supposed to be at 140#, but someone has absconded with the 2.5# plates at the gym at work, so I went up another 5#. I had another in the tank but it was getting to be a struggle. I think 10 reps would have been good at 140#.
2/20/19 food for today:
Breakfast: Shake = 1 cup whole milk, 1 large egg, 1 scoop quick oats, 1 1/2 scoop protein powder. 1 navel orange.
Lunch: Large salad = spinach,bell pepper, snap peas, cherry tomatoes, broccoli, cucumber, mushrooms, carrots, radishes, onion, olives, 2 tbsp of olive oil, 1 tbsp balsamic vinegar. 1 can of tuna with Frank’s Red Hot. Went heavy on the olive oil on today’s salad.
Snack: 1 small tin of sardines with Franks Red Hot. 1/2 of the last of the gigantic apples.
Dinner: Homemade chicken fajita bowl = chicken breast, bell peppers, onions, tomatoes, guacamole, sour cream, salsa, black beans, corn, cheese. 1 12 oz glass of whole milk.
Bedtime: 1 scoop protein powder with creatine.
Totals for today 2278 calories, 201g protein, 169g carbs, 90g fat. 88 calories over baseline. Calories burned in training leaves me 838 calories under baseline, but I feel well-fed after the fajita bowl and a large glass of milk.