04-02-11

Breakfast: 4 oz Salmon
3 eggs
brocolli
Americano & 8 oz Goat Milk

A late morning DUI arrest put my snack off, but it was almost worth it watching that idiot blow a 259 (3X the legal limit) at 11 am.

Lunch: 8 oz. Mahi fillets
Large mixed green salad

Afternoon snack: Avocado w/ turkey slices wrapped around
8 oz. Goat Milk

Change of pace for me today, a late afternoon training session. I can't remember the last time I worked out later than 3 pm. Today I got to the gym around 5:30 and got warmed up very quickly.

Pre-workout; 3 scoops of BCAA+G

Training:
A: Bench Press; Build quickly to a tough triple.
B1: Ring Dip @ 31X1; AMRAP X 5. Rest 20 seconds.
B2: Clean Grip Dead Lift @ 20X0; 5-7 Moderate Load X 5. Rest 3 minutes
C: GH Raises @ 2010; 8-10. Rest 1 minute X 4
+
AMRAP Burpees in 20 seconds, rest walk 40 seconds X 5.

Results: Worked quickly up to 200# X 3. Bar moved at a constant speed. Probably should have been 210.
B1: 12, 13, 8 (left shoulder pain), 9 (pain) , 9
B2: 225# X 7 for all sets
C: Complete. 8 reps each set.

Burpees: 10 X 5 sets.

Post Workout: 2 Scoops BCAA+G
8 Oz Goat Milk
40 grams Maltodextrin
40 grams Grass Fed whey

1 hour later: Medium strip steak
1/2 cup mashed potatoes
Mixed veggies