Monday December 5, 2011

Off to the Box first thing today...Pre workout 1 serving of Jack 3d:

Training:
A: AMRAP Strict chin ups with 10% bw drop wieght at failure them AMRAP at bw..stay on bar
B:1 arm DB row @ 32X2 5-7 rest 1 minute b/t arms x 5
C: DB ext rot @ 3010 7 per arm rest 1 minute b/t arms x 2

Results:
A: 5 with 15#'s the 4 w/o wieght...did this outside on skinny bar...think I could have had a higher number on fat bar...next time
B: 3 rds at 55#'s then 2 rds @ 45#'s
C: complete

So I got somewhat careless with my eting pre and post Thanksgiving...got back on track last week and this week...it has paid off...I feel better and I cut about 4-5 lbs over the past week..In keeping with a better diet I am back to posting meals..

Post Wod #1:
Eggs and bacon..21.7g Fat, 3.5g Carb, 26.6g Protein
Meal # 2:
Protein Bar and some nuts...23g Fat, 34.7g Carb,  40g Protein
Meal #3:
Chicken breast. brussel sprouts steamed, salad..13.4g Fat, 11.9g Carb, 45.8g Protein
Snack
Protein Shake and nuts  24.3g Fat, 21.7g Carb, 53.5g Protein

Totals: 82.5g Fat,  72.1g Carb, 165.9g Protein

Feeling much better...not the best night sleep but I got some....