Monday - 9/1/08
A.M. Training
Pre workout Nutrition - 5:45am Jamies Peanut Butter and Chocolate Bread Pudding, 1 cup black coffee
Pre workout supplements - 2 DX, 1g GABA
Workout - Legs
2 scoops VP2 and 6 BCAA 4500 during workout
Front Barbell Squats - 185lbs 1 x10, 1x9 reps (legs got more, wrists killing me)
Last week - 2 sets 185lbs x 8 reps
Regular Barbell Squats - 2 sets 250lbs x10 reps
Last week - 2 sets 250lbs x 8 reps
Walking barbell lunges - 100lbs 1 x10, 1 x12
Last week - 95lbs 1 x 8, 1 x 10
Dumbbell Stiff Leg Dead lift - 100ls 1 x10, 2 x12
Last week - 3 sets 90lbs x 10 reps
Single Limb Leg Press - 240lbs x 50 reps 1 x12, 1 x8, 1 x5 (Each leg no rest)
Last week none
Post Workout Nutrition - 8:00am 2 scoops Muscle XGF, 1g Beta Alanine
Post workout Supplements - 2 Myo - D, 1 CLA, 6 BCAA 4500
P.M.Training #1
Pre workout Nutrition - None
Post workout Supplements - MetRx Shake, BCAA 4500, 5g Creatine
Workout - 12:30pm - 106 snatches with no rest
26lbs - 20 left and 20 right
35lbs - 15 left and 15 right
44lbs - 10 left and 10 right
52lbs - 5 left and 5 righ
62lbs - 3 left and 3 right
This mornings leg workout was the first one since I started back that I was ready to throw in the towel. My sadistic mind came up with the single limb leg presses and even now as I stand here, my glutes and upper hamstrings are aching. I will hit the legs again Thursday when I do my kettlebell training.
Speaking of Kettlebell training, I hit a quick snatch session before I left the gym this afternoon. One of my fellow WNBF Pro's called me "Not Human, a machine, machine from the future" You can believe that fires me up and I have his quote hanging on the wall at Healthy Bodies in a new area I call "Brads MOTO-vation corner" So with that, I was inspired to do the above listed 106 snatches without any rest!
P.M.Training #2
Post workout Nutrition - 4 oz Chicken Breast, 1/4 Avacado, 15 Almonds
Post Workout Supplements - 5g Creatine, 3g Gaba
Workout - 8:00pm - Going at it again 260 Cleans
26lbs - 20 left and 20 right
35lbs - 20 left and 20 right
44lbs - 20 left and 20 right
rest
52lbs - 10 left and 10 right
62lbs - 10 left and 10 right
72lbs - 5 left and 5 right
rest
Double cleans with double bells
26lbs - 20
35lbs - 15
44lbs - 15
Alternating Cleans
26lbs x 40
Macros:
355g - Protein
160g - Carbs
72g - fats
40g - Fiber
Tuesday - 9/2/08
A.M. Training
Pre workout Nutrition - 1/2 cup Oatmeal, 2 tablsspoon all natural peanut butter, black coffee
Pre workout supplements - 2 DX, 1g GABA
Workout - Delts
2 scoops VP2 and 6 BCAA 4500 during workout
Kettlebell See Saw Presses - 44lbs x20, 44lbs x 14 Drop Set 26lbs x7reps
Last week - 44lbs x18reps, 44lbs x 11reps Drop set 26lbs x5reps
Overhead Presses with Smith Bar - 165lbs 1 x9, 1 x7, 1 x6
Last week - 165lbs x 6reps (3 sets)
Front raises with dumbbells - 45lbs x9, 45lbs 2x8
Last week - 35lbs x 15reps, 40lbs x12reps, 40lbs x15 reps.
Kettlebell Jerks - 52lbs x70 reps (20L, 20R, 10L, 10R, 5L, 5R)
Last week - 52lbs x60reps (20L, 20R, 10L, 10R)
Post Workout Nutrition - 2 scoops Muscle XGF, 1g Beta Alanine, 5g Creatine
Post workout Supplements - 2 Myo - D, 1 CLA, 6 BCAA 4500
P.M.Training
Pre workout Nutrition - Oatmeal/eggwhite pancakes with 2 tablspns All Natural Peanut Butter, Black Coffee
Pre workout Supplements - 2 Myo D, 1 CLA, 1 Beta X, 5g Creatine, 2 DX
Workout - Swings: 275 swings
26lbs x 50 reps
35lbs x 50 reps
44lbs x 50 reps
52lbs x 50 reps
62lbs x 50 reps
72lbs x 50 reps
Hand to hand swings
26lbs x 50 rep
35lbs x 75 reps
44lbs x 50 reps
Macros:
319g protein
375g Carbs
101g fats
42g Fiber
I kind of lost it last night and went over on my macros. Jamie was making chocolate chip/flax seed cookies for one of her co-workers and after having an extra 1/2 serving of sweet potato with peanut butter I had 3 bites of the cookie dough. MAN that stuff is evil. I can't have that kind of stuff around or I just lose all self control.
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