8:30
Shake w/greek yogurt, ANPB, 1 cup mixed berries, milk, flax seed, 2 scoops whey
11:30
Chicken Breast + 2 cups of Green beans
2:30
half a chicken breast, 1 apple, 2 scoops whey
6:45
2 scoops Surge Recovery
8:15
Chicken breast + 2 cups of veggies
10:00
Whey shake
7/6 Training
Squat 235/5 x 3 +5 from last Friday
Press 140/5 x 3 +5 from last Wednesday
Clean 160/3 x 5 +5 from last Wednesday
Chins BW/8 BW/8 Bw/5 - Same as the week before but the first two sets were a lot easier.
30 mins of cardio 7.0 incline 2.8 speed
Moving on up! last two set of squats were actually easier then the first. Press was brutal to get through. I realized I was doing 3 sets of 5 on power cleans and not the 5 sets of 3 the program says to do. So I changed that today and oooo did they kick my ass. My vision wasn’t very clear after some of the sets.
Today just wasn’t my day…
Managed to lose my atm card, forget my lunch and let the dogs out of the house and had to go chase them down the street.
Diet was horrible so far, but here it is
8:30
Morning shake I normally have
10:30
handful of almonds
12:30pm
Orange chicken + white rice (coworker bought me lunch since I lost my atm card and forgot my lunch)
6:00pm
2 scoop shake + leucine
7pm
Tritip + mushrooms + 1/3 of a avacado
9pm
2 scoops whey + apple
Did some jump rope today to burn off some of the calories from my lunch. 30 seconds jumping 1 minute rest x 10.
8am
2 scoops whey + leucine + apple - was running late for work
9:15pm
2 scoops whey -was going to eat a meal, but didn’t have time
10:15
Tritip
1:30
2 scoops whey + apple (another meeting)
Doing the new Para workout protocol so here is what i’m consuming
4pm 2 alpha-GPC
4:20 1 FINiBAR
4:30 2 scoops Surge workout
4:45 2 scoops Surge recovery
5:15 FINiBAR
5:45 1 scoop Surge
6:30ish 2 scoops whey
7:45ish 2 scoops whey
Not sure if I should have a shake after that or a whole meal since it will be before bed. Will aim for more whole food on workout days, but didn’t know all my stuff would come in today.
Training to be posted later.
Squat 240/5 x 3
Bench 190/5 x 3 - Went really easy. The guy spotting me said it looked easy, but i’m weary to jump up too quickly.
Deadlift 255/5
Dips BW/20 /20 /18 - Definite improvement!
Facepulls 3 sets of 20
30 mins cardio on bike
- YouTube - Helped me get through my workout.
7:30
1/2 my morning shake (2 scoops whey, flax seed, milk, ice, ANPB, 2 kiwis)
8:00am
tri tip
10:30
other half of my shake
12:30
half lasanga(went out to lunch with my mother)
4pm
2 scoops whey
6pm
Tilapia + Mushrooms
Edit this as the day progresses.
Squat 245/5 x 3
Press 145/5 x 3
Power clean 165/3 x 5
Chins 8, 7, 4 - Not as good as mondya
Workout took me way too long today imo. I find myself taking really long breaks during my squats so I’m going to try and figure out a time to limit it to. Most of the time wasted is trying to get focused.
Took 2 scoops of BCAA and did some Metabolic Pairings today
2 sets of 20 lbs thrusters/12 + 12 burpees
2 sets of 20 lbs DB Squats/15 +8 Vert Jumps+30 seconds of BW squats
Cable Woodchops/12 + planks 40 seconds x 3
Reverse Cable woodchop/12 + seated face pulls/20 x 3
Side Planks 30 seconds + Hyperextensions/12 x 3
another scoop of BCAA then did hill sprints.
Will continue to do this on saturdays unless I see it have an impact on my strength gains during the week.
Meals
8:30
normal morning shake
10:00am
apple
12:00
brown rice + beef
2:00pm
peach
4pm
Para workout protocol
6:30
2 scoop wheys
7:45
Talapia, Asparagus and a peach
10:00pm
2 scoops whey
Todays Training
Squat 250/5 x 3
Bench 195/5 x 3
Dead 275/5 x 1 - making another big jump friday. I’m confident I can do close to 300lbs
Dips BW/20 BW/17 BW/8
Needed more rest before the last set, but was trying to keep resting down the entire workout
30 minutes cardio
Pictures coming sometime this week along with all the changes since I started.
Today was motivated by
8:30
morning shake
10:00am
apple
12:00pm
Tritip, can of spinach
2:00
handful of almonds
3:30pm
2 scoops of whey
6:30
2 scoops of whey + more almonds
7:30-8:00pm
Chicken + veggie
10pm
2 scoops whey
Did jump roping intervals while drinking BCAAs. Can’t wait to train tomorrow. WOOOOT
Back 2
Last one
To be quite honest, I’m kinda disappointed. I know it’s only 1 month, but still thought I was doing a lot better.
Here are my improvements on my lifts
Squat +55
Bench +25
Dead +55
Overhead +30
Power Clean +50
Again, for some reason I thought I added a lot more. It’s alright though because
I will get 300+ for 5 reps on the deadlift come this friday or next week. I can feel it.
Squat 255/5 x 3
Press 150/5 x 3 <— really heavy for me. Was seeing white spots on the last two reps of the first set.
Power Clean 170/3 x 5 <—Had a huge lack of energy doing these.
Chins BW 8 / 8 / 4
30 Minutes of steady state cardio.
