Training day for but a very unusual day in that it is also Wednesday which means the box is closed so I get a day to do some work, train, clean and whatever else I want to do with out having to worry about.
Breakfast: 2 Chicken Apple Sausage
2 Eggs over easy
Lara Bar
Took the kids to school, ran some errands and picked up some supplies for the box. I got in two new Rogue Fitness pull up bar brackets and needed some lag bolts to get them installed. I also picked up a keyboard for my Samsung Galaxy Tablet. The tablet drops into the keyboard and makes knocking out e mails and the blog a little easier. Super compact and a full size keyboard with short cut buttons to lots of cool features. Typing on it right now.
Pre-workout: 3 scoops of BCAA+G
Training:
A: KBS 1.5 pood X 10 Rest 1 minute X 3.
B: Single Leg Dead lift @ 2010; 8 reps. Rest 1 minute b/t legs X 3
C1: Press @ 12X2; 3-5 Rest 1 min. X 3
C2: L-Pull Up AMRAP. rest 1 MIN. x 3
C3: Back Ext @ 4022; 8 reps Rest 2 min. X3
Result:
A: Felt a little sluggish at the start but warmed up and got some pop.
B: These are feeling better each time I do them. First set at 45# and set 2&3 with 55#
C1: 135# X 3, 135# X 4, 135# X 3. Very happy with the second set.
C2: 8 Pronated, 7 Supinated, 6 Pronated
C3: Complete 20# on all sets of 8.
Post workout: 40 grams Grass Fed Whey
40 grams Maltodextrin
3 scoops BCAA+G
1 hour later: 8 oz. Mahi
Sweet Potato
Lara Bar
Quick dinner of chicken and ice tea on the way to run strength and conditioning drills for the Naples Juniors Volleyball team.
10 Oz. Goat Milk on the ride home
M.A.P. training in the morning and then I will be sitting in class for 8 hours.
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