04-09-11

Busy day Saturday so this is actually a day behind....

Breakfast: 4 oz Salmon
                  Chicken apple sausage
                  Apple w/ cashew butter
                  Americano

9 am soccer for my son Justus. His athleticism is starting to show. He's a head shorter than most of the other kids but he more than makes up for it in his foot speed. He is starting to see plays develop and is getting him into the right position more and more.

Pre workout: 3 scoops BCAA+G
Training:
A1: Front squat @ 30X0; 5 sets of 3 perfect reps, rest 20 seconds
A2: CTB pull ups X 25/set, rest 5 minutes X 5
B: DB split squat @ 30X0; 4-6 X 4; rest 1 minute b/t legs.
C: FLR on rings- 300 seconds accumulated.


Results:
A1:    155# - 160# - 165# - 170# - 175#   http://vimeo.com/22192634
A2: Partitioned- 18+7 / 15+10/ 10+10+5 / 8+7+ 7+3
B: 55# on first set and 45# next 3.
C: completed in 7 sets.


Post workout: 3 scoops BCAA+G
                        8 oz Goat Milk
                        55 grams maltodextrin
                        40 grams grass fed whey