Monday June 6, 2011

Ok so last week was a false start.  Taking Anthony's advice I took a rest period before starting.  So today is Day 1 so here we go. 

Training:
A: Dumbell Bent Over Row at 30X1,12-15 reps,90 secs x 4
B: Back Squat at 30X1, 4-6 Reps, Rest 3 mins. x 4
C: Dumbell Walking Lunges 10 steps each leg, Rest 45 secs x 3
D: Dumbell Back Extentions at 4022, 10-12 Reps Rest 1 min x 3

Results:
I did the bent over rows with 25# dumbells.  I felt good.  The weight seemed right, the last few were heavy with the tempo.
The Back Squat felt good as well.  I haven't done them in a while so started off at 175#'s.  This was heavy and I went down to 155# and found that to be a little light.  I went up to 165#'s for the last two reps and it felt good.  The tempo got me on this one and I under estimated it the first round.
The dumbell walking lunges I did at 30#'s and it felt right.  They weren't easy, but I got through them without stopping.  Hard to believe that such a simple move can be so tough.
Dumbell Back extentions were tough.  I used a 10# dumbell.  The tempo again was killer.  I did 10 reps each round and the last few of each round were tough.

Nutrition:
Pre WOD I had nothing but a cup of coffee
Post WOD right after workout I had 1 cup of mixed fruit(watermelon/grapes/strawberries/cantalope) and 2 scrambled eggs with chicken aplle sausge..24.g carbs/22g fat/25g Protein

Snack: Almonds 7g fat/3g Carbs/3g Protein

Meal #2 : Beef Patty with 1 cup of steamed broccoli...18g Fat/10g Carbs/27g Protein

Snack: Mixed Nuts(almonds/cashews/pecans/brazil/hazel) and Protein Shake....6g fat/10g Carbs/53g Protein

Totals:53g Fat/60g Carbs/113g Protein (number pulled from Fit Day)