So I have been working days the past few weeks...its been nice being home at night with the family...plus I have been getting somewhat better sleep...on the nights I haven't got called back out I have been getting 7-8 hours...
Training:
A: Strict weighted chin ups 5-7 rest 2 minutes x 5
B: Clean Pulls @ 115% of 1RM of Power Clean 2-3 rest 2 minutes x 3
C: Dumbell Extensions ROT with 15# @ 3010 6-8 rest 1 minute x 2
D: Back Extensions @ 4022 10-12 rest 1 minute x 3
Results:
A: I did 5 each round with a 35# kettlebell...the last two sets were tough...stayed with constant weight throughout...I was happy
B: This was the first time I did these...I think I did them right..they felt good...The weight was 165#'s..did some dry runs with an empty bar...ummm they were a lot easier..have to do some next time the Coach is at the box to be sure..
C: I forgot tough these were..I dropped the ball...should have been doing these on my own...felt good..
D:Back Extension went good...did 12 each round...was nice to do them with out the med ball...
Good day overall...
Nutrition:
Up with my girls in the morning:
Meal #1: Eggs and bacon with coffee...Fat 19g Carb...3.5g Protein...22.4g
Meal # 2: Beef Patty with small salad Fat 19.7g Carb...6.4g Protein...30.8g
Meal # 3: Small Chicken Breast with salad Fat...6.9g Carb...6.4g Protein...27g
Snacks: Pro Bar, Pro Shake, Nuts Fat...22.4g Carb....38.6g Protein...83.2g
Totals: Fat 68g....Carb 54.9g.... Protein 163.5g
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