Wednesday, January 30, 2013

Workout
5AM


Strength: Overhead Squat 5-5-5-3-3-3
95x5, 115x5, 125x5, 135x3, 140x3, 145x3
WOD:  "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)

Time: 13:40

Monday, August 6, 2012

Workout
5:30PM

Strength: Back Squat 3x5 (add 5# from last time). Max reps on the third set.
95x5, 135x5, 185x5, 210x2x5, 210x8
Conditioning: "Nancy"
5 Rounds of:
- 400m Run
- 15 Overhead Squats (95#)

Time: 17:42

It was mid to high 90s today and the heat took its toll. I feel destroyed from Nancy after squatting. That was rough.

Sleep
12:30AM-2:30AM (2.5 hours)
7AM-11AM (4 hours)
2PM-3PM (1 hour)

Nutrition
3AM banana, chocolate cover espresso beans
12PM 3 eggs, kale, squash
4PM pear, couple of strawberries, salad
5PM protein shake
6:30PM post-workout shake, peach, sweet potato fries
8PM pork chop, carrots, kale

Monday, March 12, 2012

Workout
4:30PM

Strength: Overhead Squat 5-4-3-2-1

95x5, 105x4, 115x3, 125x2 , 135x1, 155x1

Conditioning: "Nancy".
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95#)

Time: 15:40

Sleep
12:20AM-1:20AM (1 hour)
6:30AM-11:00AM (4.5 hours)
2PM-3PM (1 hour)

Nutrition
2AM 3 hardboiled eggs, banana, 4 shrimp
2:30AM 2 cookies
3:30AM chicken salad
11:30AM 3 eggs, ground beef/turkey, spinach
3:30PM 3 hardboiled eggs, pear
3:45PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6:30PM pot roast with carrots and celery
10PM 1/2 sweet potato fries with ketchup
11PM cottage cheese