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Thursday, August 11, 2011

11 August

Food:
Meal 1: Eggs/Sweet Potato/Coconut Manna
Meal 2: Post Workout Shake (30-60+ Glutamine)
Meal 3: Steak/Chix/Vegetables/Salad
Meal 4: Bison/Sweet Potato/Coconut Manna/.5 Apple
Meal 5: GF Steak/Guacamole/Apple
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 52 (2m)
HR 64 (2m after standing up)
Training:
AM (9a)
A. Back Squat with Chains @ 20X1, 3 reps @ 50% 1RM x 8 sets, 60 sec - bar weight = 50% 1RM, then add chains (60-100lbs ish)
*205+60#Chains on All
B1. Vertical Jump, 1.1.1.1.1 x 3 sets, 90 sec - rest 10 sec b/t reps
B2. CGBP @ 30X1, 6-5-4, 90 sec
*185x6/195x5/205x4
C. Clapping Push-ups - 10 unbroken x 5 for time
*Wasn't Sure about Rest time so took 60 Seconds inbetween each. 
PM (3p)
3 sets @ 90% effort (i.e. tough):
Row 400m
15 Push-up burpees
*2:20/2:26/2:23
Rest 6 x the work time
Felt good today, legs were a little heavy for part 2 but wasn't too bad. Burpees were tougher when you controlled the fall instead of just throwing yourself down to your chest. The row was right around 1:31/500 for all 3. Squat felt a little light, will try and get some heavier chains to use. 

Training Video
http://vimeo.com/27601609 

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