A1. 500m row, easy
A2. Light warmup
-mobility, DROM, light snatches and power cleans
B. CF Sectionals WOD #2, Attempt 1
AMRAP in 15:00 of:
9 Deadlifts, 155#
12 Pushups, hands off ground
15 Box Jumps, 24"
TOTAL - 9 RDS + 9 DL's + 12 Pushups
Notes:
After seeing this posted last night I knew the problem would be the pushups. I have been working on them but they are still a weak spot of mine. Didn't really have an issue until about the 6th round. Fatigue on the pushups was my limiting factor. Had plenty left in the tank endurance wise. This is disappointing. The deadlifts and box jumps were all unbroken. Had the pushups been better I could've gotten ~12 rounds. I will try this again on Friday. I can get 10 rounds + on the next go.
Workout Nutrition:
PreWO: Guayaki shot, 5g BCAAs, 1g glutamine (30:00 prior)
PWO: 1 scoop SFHPWO, 5g BCAAs, 3g glutamine, 2g MSM, 1g fish oil (immediately after)
Wednesday, March 30, 2011
Tuesday, March 29, 2011
Monday, March 29, 2011
A. 500m row warmup, easy
A2. Mobility + DROM
B. Press 5x3
115*
C. Back Squat, max rep at 300#
-3.5 reps
D. Deadlift, 5x1 +5
345**
E. 10:00 HSPU work
Notes:
*Shoulders are pretty tired from last couple of days so pressing was a chore today.
**Form still looking solid although 345 felt overly heavy today.
-Back squat was disappointing as I thought I could get 5 reps.
With the sectionals going on right now my training has been garbage and not what I need to do. Too busy worrying about the main workout for the week to focus on anything else at the expense of fatigue or soreness. Guess that's the way it's going to be for the next few weeks.
PreWO:
5g BCAAs, 1g glutamine
PWO:
1 tin sardines, 5g BCAAs, 3g glutamine, 2g MSM, 2g fish oil
A2. Mobility + DROM
B. Press 5x3
115*
C. Back Squat, max rep at 300#
-3.5 reps
D. Deadlift, 5x1 +5
345**
E. 10:00 HSPU work
Notes:
*Shoulders are pretty tired from last couple of days so pressing was a chore today.
**Form still looking solid although 345 felt overly heavy today.
-Back squat was disappointing as I thought I could get 5 reps.
With the sectionals going on right now my training has been garbage and not what I need to do. Too busy worrying about the main workout for the week to focus on anything else at the expense of fatigue or soreness. Guess that's the way it's going to be for the next few weeks.
PreWO:
5g BCAAs, 1g glutamine
PWO:
1 tin sardines, 5g BCAAs, 3g glutamine, 2g MSM, 2g fish oil
Monday, March 28, 2011
Sunday, March 27, 2011
A. CF Sectionals WOD #1, attempt 4
AMRAP in 10:00 of:
30 DU's
15 Ground to overhead, 75#
Total Rounds: 7 + 30 DU's
Notes:
Totally over this workout but finally managed to squeeze out 7.5 rounds. It was tough. Got to the DU's with just over :30 left. They were pretty sloppy. Had I got through them unbroken I might could have gotten a couple snatches. Moved me up in the Regional standings to the mid 30's.
Workout Nutrition notes:
Same as yesterday,
PreWO: Guayaki yerba mate energy shot
PWO: 1 scoop SFHPWO, 5g BCAAs, 3g Glutamine, just under 1 cup sweet potato puree
AMRAP in 10:00 of:
30 DU's
15 Ground to overhead, 75#
Total Rounds: 7 + 30 DU's
Notes:
Totally over this workout but finally managed to squeeze out 7.5 rounds. It was tough. Got to the DU's with just over :30 left. They were pretty sloppy. Had I got through them unbroken I might could have gotten a couple snatches. Moved me up in the Regional standings to the mid 30's.
Workout Nutrition notes:
Same as yesterday,
PreWO: Guayaki yerba mate energy shot
PWO: 1 scoop SFHPWO, 5g BCAAs, 3g Glutamine, just under 1 cup sweet potato puree
Sunday, March 27, 2011
Saturday, March 27, 2011
A. CF Sectionals WOD #1, attempt 3
AMRAP in 10:00 of:
30 DU's
15 Ground to overhead, 75#
Total Rounds: 7
Notes:
Went to CF Strong for this one to be in a big group of people and see if I could squeeze out a few reps. I managed my time well and did not rest as much as last time. I got hosed by my judge. She could not correctly count DU's and was off by 4-5 reps each round. I will redo this one last time on Sunday b/c I know I can squeeze out 30 Double Unders in the 7th round.
Workout Nutrition notes:
PreWO: Guayaki yerba mate energy shot
PWO: 1 scoop SFHPWO, 5g BCAAs, 3g Glutamine, just under 1 cup sweet potato puree
AMRAP in 10:00 of:
30 DU's
15 Ground to overhead, 75#
Total Rounds: 7
Notes:
Went to CF Strong for this one to be in a big group of people and see if I could squeeze out a few reps. I managed my time well and did not rest as much as last time. I got hosed by my judge. She could not correctly count DU's and was off by 4-5 reps each round. I will redo this one last time on Sunday b/c I know I can squeeze out 30 Double Unders in the 7th round.
Workout Nutrition notes:
PreWO: Guayaki yerba mate energy shot
PWO: 1 scoop SFHPWO, 5g BCAAs, 3g Glutamine, just under 1 cup sweet potato puree
Thursday, March 24, 2011
Thursday, March 24, 2011
A1. Light mobility warmup
A2. Front squats, 30x2 pushups
B. For time:
10! Front Squats, 135
1 rope climb between each set
Time - 8:42
Notes:
Rope climbs got hard towards the end. My grip really started to go. No soreness today from yesterday which is great. Did good for recovery yesterday. NuSoma seemed to help with sleep. Need a few more nights to really tell.
PWO Nutrition:
1 can tuna w/ mustard (26P), 5g BCAA, 3g Glutamine, 2g MSM, 2g Fish oil, 1 tsp. spirulina
A2. Front squats, 30x2 pushups
B. For time:
10! Front Squats, 135
1 rope climb between each set
Time - 8:42
Notes:
Rope climbs got hard towards the end. My grip really started to go. No soreness today from yesterday which is great. Did good for recovery yesterday. NuSoma seemed to help with sleep. Need a few more nights to really tell.
PWO Nutrition:
1 can tuna w/ mustard (26P), 5g BCAA, 3g Glutamine, 2g MSM, 2g Fish oil, 1 tsp. spirulina
Wednesday, March 23, 2011
Wednesday, March 23, 2011
A1. Mobility warmup
A2. light power snatches w/ some DU's
B. CF Sectionals WOD #1, attempt 2
AMRAP in 10:00 of:
30 Double unders
15 Ground to Overhead, 75#
Total = 7 rds., 6 Double Unders, 321 points (+12 from previous)
Notes:
Going to retest this one one last time on Saturday. I know I can get 345-350 points (7 +30 +5)
Forearms really got burned on this one today. Spent a lot of time stretching and rolling out afterward to try to avoid the same soreness that I had after the first time.
Nutrition:
PWO - 1 scoop SFHPW, 5g BCAAs, 2g Glutamine, 2g MSM, 2g Fish oil
-Balanced meal 1 hour later.
A2. light power snatches w/ some DU's
B. CF Sectionals WOD #1, attempt 2
AMRAP in 10:00 of:
30 Double unders
15 Ground to Overhead, 75#
Total = 7 rds., 6 Double Unders, 321 points (+12 from previous)
Notes:
Going to retest this one one last time on Saturday. I know I can get 345-350 points (7 +30 +5)
Forearms really got burned on this one today. Spent a lot of time stretching and rolling out afterward to try to avoid the same soreness that I had after the first time.
Nutrition:
PWO - 1 scoop SFHPW, 5g BCAAs, 2g Glutamine, 2g MSM, 2g Fish oil
-Balanced meal 1 hour later.
Tuesday, March 22, 2011
Tuesday, March 22, 2011
5:25 AM:
A. 10:00 easy row for distance
2193m
Notes:
Decided on this early because I slept like garbage last night. Going to put of the Sectionals WOD until tomorrow in hopes I can get some quality sleep tonight. Really tired this morning.
A. 10:00 easy row for distance
2193m
Notes:
Decided on this early because I slept like garbage last night. Going to put of the Sectionals WOD until tomorrow in hopes I can get some quality sleep tonight. Really tired this morning.
Monday, March 21, 2011
Monday, March 21, 2011
Active Rest Day
A. 10:00 HSPU pratice
B. 500m Row, easy - 1:46.7
C. 100 Unbroken DU's
-made 1st try
Notes:
Just wanted to break a sweat and move around. I'm going to redo the CF Sectionals WOD tomorrow.
A. 10:00 HSPU pratice
B. 500m Row, easy - 1:46.7
C. 100 Unbroken DU's
-made 1st try
Notes:
Just wanted to break a sweat and move around. I'm going to redo the CF Sectionals WOD tomorrow.
Sunday, March 20, 2011
Sunday, March 20, 2011
A. 500m row warmup
B. Deadlift, 5x1
+5 from last Monday = 340
C. 3 rounds for time of:
5 Power cleans, 185#
10 Box Jumps, 30"
Time - 4:30
Notes:
Deadlift form was good. The weight felt heavy but I'm a bit tired today from yesterday. Power cleans were solid. Box jumps were done in singles. I couldn't rebound from that height.
Nutrition:
100% Paleo
10g BCAAs, 4g glutamine, 3g MSM, 3g Vit. C, 500mg acetyl carntine, adrenal complex
B. Deadlift, 5x1
+5 from last Monday = 340
C. 3 rounds for time of:
5 Power cleans, 185#
10 Box Jumps, 30"
Time - 4:30
Notes:
Deadlift form was good. The weight felt heavy but I'm a bit tired today from yesterday. Power cleans were solid. Box jumps were done in singles. I couldn't rebound from that height.
Nutrition:
100% Paleo
10g BCAAs, 4g glutamine, 3g MSM, 3g Vit. C, 500mg acetyl carntine, adrenal complex
Saturday, March 19, 2011
A. Jog to park
B. 4 rounds not for time of:
25 Pushups
8 pullups
~400m run
C. 10:00 HS walk work
D. 15:00 walk in the sun
Notes:
Calves are still pretty sore from Thursday. Little soreness in traps as well. Just wanted to move a bit today and get some natural light.
B. 4 rounds not for time of:
25 Pushups
8 pullups
~400m run
C. 10:00 HS walk work
D. 15:00 walk in the sun
Notes:
Calves are still pretty sore from Thursday. Little soreness in traps as well. Just wanted to move a bit today and get some natural light.
Thursday, March 17, 2011
Thursday, March 17, 2011
A. Light warmup
B. CF Sectionals WOD #1
AMRAP in 10:00 of:
30 Double Unders
15 Power Snatch, 75#
Total Rounds = 6 + 30 DU's + 9 PS
=309 total reps
C. 1 mile cool down jog
Notes:
Moved really good through the first 5 minutes then started struggling. Was at just over 4 rounds by the 5 min mark.
Nutrition
10g BCAAs, 3g glutamine, 2xadrenal complex, 500mg acetyl carnitine, 2g MSM, 4g Fish oil, 1 tsp. spirulina, 3g Vit. C,
B. CF Sectionals WOD #1
AMRAP in 10:00 of:
30 Double Unders
15 Power Snatch, 75#
Total Rounds = 6 + 30 DU's + 9 PS
=309 total reps
C. 1 mile cool down jog
Notes:
Moved really good through the first 5 minutes then started struggling. Was at just over 4 rounds by the 5 min mark.
Nutrition
10g BCAAs, 3g glutamine, 2xadrenal complex, 500mg acetyl carnitine, 2g MSM, 4g Fish oil, 1 tsp. spirulina, 3g Vit. C,
Wednesday, March 16, 2011
REST DAY
*I did one round of the posted CF Sectional workout #1
30 Double Unders
15 Power Snatch, 75#
Time - :52
I am going to do this Thursday afternoon. I think I can get 6.5-7.5 rounds in. Total rounds to beat I believe is about 8.
*I did one round of the posted CF Sectional workout #1
30 Double Unders
15 Power Snatch, 75#
Time - :52
I am going to do this Thursday afternoon. I think I can get 6.5-7.5 rounds in. Total rounds to beat I believe is about 8.
Monday, March 14, 2011
Monday, March, 14, 2011
A. Light warmup
B. Back Squat, 3RM
worked up to 275, 300[PR]
C. Press 3x3
+5 from previous week, 125
D. Deadlift, 5x1
335*
E. Grace
Time - 2:51
Notes:
-Squats felt good today. Probably could have gone to 5 reps but my goal was 3 reps at 300 so that's where I stood. Press felt a little better today.
-*Was supposed to do 370# on DL's today but decided to improve form and back function so I have moved the weight down to manageable (335) and will work back up. It felt heavy but the movement was solid with no form degradation.
-Didn't originally have "Grace" on the schedule but was pushed into it so there it is. Shouldn't have given in. My quads gave out after 16 reps and the last 14 reps were tough. The very last 5 were excruciating.
Nutrition:
3g Vit. C, 4g Fish oil, adrenal complex, 10g BCAAs, 6g glutamine, 2g MSM, 500mg Acetyl Carnitine, ZMA at bedtime
B. Back Squat, 3RM
worked up to 275, 300[PR]
C. Press 3x3
+5 from previous week, 125
D. Deadlift, 5x1
335*
E. Grace
Time - 2:51
Notes:
-Squats felt good today. Probably could have gone to 5 reps but my goal was 3 reps at 300 so that's where I stood. Press felt a little better today.
-*Was supposed to do 370# on DL's today but decided to improve form and back function so I have moved the weight down to manageable (335) and will work back up. It felt heavy but the movement was solid with no form degradation.
-Didn't originally have "Grace" on the schedule but was pushed into it so there it is. Shouldn't have given in. My quads gave out after 16 reps and the last 14 reps were tough. The very last 5 were excruciating.
Nutrition:
3g Vit. C, 4g Fish oil, adrenal complex, 10g BCAAs, 6g glutamine, 2g MSM, 500mg Acetyl Carnitine, ZMA at bedtime
Sunday, March 13, 2011
A. Light warmup
B. 500m row TT
-1:26.5
Notes:
-Missed a PR by .4 seconds. Still chasing after that sub 1:26.0 row.
B. 500m row TT
-1:26.5
Notes:
-Missed a PR by .4 seconds. Still chasing after that sub 1:26.0 row.
Saturday, March 12, 2011
Saturday, March 12, 2011
A. General Warmup
-POSE drills, 2x 15 GHD situps, 10 Back ext
B. 10 x 100yd sprints, rest :90
-walked to start then rested remainder if any
Notes:
Sprints were tough after 6 rounds. Legs started to tighten up.
Nutrition:
Re-feed day: sweet potatoes every meal, more fat added, same amount of protein with possible addition. 100% Paleo foods.
-POSE drills, 2x 15 GHD situps, 10 Back ext
B. 10 x 100yd sprints, rest :90
-walked to start then rested remainder if any
Notes:
Sprints were tough after 6 rounds. Legs started to tighten up.
Nutrition:
Re-feed day: sweet potatoes every meal, more fat added, same amount of protein with possible addition. 100% Paleo foods.
Friday, March 11, 2011
Thursday, March 10, 2011
A. Max Double unders, 77
A2. General warmup
-GHD situps, back ext, pushups, OHS w/ PVC, 10 strict pullups
B. For time:
10 Thrusters, 135#
15 SDHP, 135#
400m Run
10 Hang Power Cleans, 135#
20 Back Squats, 135#
800m Run
Time - 9:04
Notes:
Good day of training. Knee felt a little tight afterwards. The 800m was tough.
PWO - 5g glutamine, 1 tsp spirulina
A2. General warmup
-GHD situps, back ext, pushups, OHS w/ PVC, 10 strict pullups
B. For time:
10 Thrusters, 135#
15 SDHP, 135#
400m Run
10 Hang Power Cleans, 135#
20 Back Squats, 135#
800m Run
Time - 9:04
Notes:
Good day of training. Knee felt a little tight afterwards. The 800m was tough.
PWO - 5g glutamine, 1 tsp spirulina
Wednesday, March 9, 2011
Wednesday, March 9, 2011
4x through of:
25 Pushups
6 strict pullups
Notes:
Feeling good today. Energy levels are really good. Just taking it easy for the qualifiers next week.
25 Pushups
6 strict pullups
Notes:
Feeling good today. Energy levels are really good. Just taking it easy for the qualifiers next week.
Tuesday, March 8, 2011
Tuesday, March 8, 2011
10:00 AM
A1. 400m run, easy
A2. general dynamic warmup
B. Back Squat 5x3
-used 285 [5RM PR]
285-285[F5]-285[F2]
*Rested 5:00 for second set and 7:00 for 3rd
C. Press 120x3x3
D. Max rep weighted chinups
25#, 7-7-6.5
Notes:
Back squats felt solid on the first set. This is probably right around my true 5RM as I just didn't have enough juice to get the next 2 sets. Will try this same weight again next Monday. Press was ok. I will try to move up to 4 reps next week. Chinups were tough, but getting better since I've been working on them. Fair day of training overall.
A1. 400m run, easy
A2. general dynamic warmup
B. Back Squat 5x3
-used 285 [5RM PR]
285-285[F5]-285[F2]
*Rested 5:00 for second set and 7:00 for 3rd
C. Press 120x3x3
D. Max rep weighted chinups
25#, 7-7-6.5
Notes:
Back squats felt solid on the first set. This is probably right around my true 5RM as I just didn't have enough juice to get the next 2 sets. Will try this same weight again next Monday. Press was ok. I will try to move up to 4 reps next week. Chinups were tough, but getting better since I've been working on them. Fair day of training overall.
Monday, March 7, 2011
Monday, March 7, 2011
A1. 800m run easy
A2. general warmup
B. 4 rounds of:
25 Pushups
30 Situps
6 strict pullups
Totals:
100 Pushups
120 Situps
24 Pullups
Notes:
Back is still slightly sore from DL's so I'm going to back squat tomorrow. Supposed to do 285x5x5 and to do so I think I need to rest up. Today's WO is just to move and to get ideal numbers on the PST. It's not for time as I don't want to illicit that stress. Energy is good today. Been getting good sleep lately and cutting workouts down has been beneficial. I'm going to do this PT workout M/W/F this week.
Nutrition:
100% Paleo
PWO: 5g glutamine, 1 tsp spirulina
Other: 3g Vit. C, 10,000 I.U. Vit. D, Adrenal Complex x2, 4-5g fish oil, herbal teas
A2. general warmup
B. 4 rounds of:
25 Pushups
30 Situps
6 strict pullups
Totals:
100 Pushups
120 Situps
24 Pullups
Notes:
Back is still slightly sore from DL's so I'm going to back squat tomorrow. Supposed to do 285x5x5 and to do so I think I need to rest up. Today's WO is just to move and to get ideal numbers on the PST. It's not for time as I don't want to illicit that stress. Energy is good today. Been getting good sleep lately and cutting workouts down has been beneficial. I'm going to do this PT workout M/W/F this week.
Nutrition:
100% Paleo
PWO: 5g glutamine, 1 tsp spirulina
Other: 3g Vit. C, 10,000 I.U. Vit. D, Adrenal Complex x2, 4-5g fish oil, herbal teas
Sunday, March 6, 2011
Sunday, March, 6 2011
REST DAY
Notes:
Feel pretty good today. Have some residual soreness in my back from the DL's on Friday. Should reside by tomorrow. Slept pretty well. Nutrition is 100% Paleo, no caffeine, no fruit.
Notes:
Feel pretty good today. Have some residual soreness in my back from the DL's on Friday. Should reside by tomorrow. Slept pretty well. Nutrition is 100% Paleo, no caffeine, no fruit.
Saturday, March 5, 2011
Saturday, March 5, 2011
REST DAY
Notes:
Back is kinda sore from Deadlifts yesterday.
So my workout schedule for the next 7 weeks is going to be very limited. I am going through a 30 day "detox" of no caffeine, alcohol, sugar, fruit, additives and currently on day 6 as of today. The goal of this is to fix some adrenal, cortisol, and insulin issues that have progressively gotten worse over the last year and a half. By attempting to remove all stress from my life including too much working out, I believe I can turn this around in a couple months. Especially with the CF sectionals coming up. So, next week I will only work out twice (Monday -or- Tuesday & Thursday) and twice the next 7 weeks. That will be 2 workouts a week for 8 weeks. After next week, Mondays will alternate between Back Squat and DL or I may set it up in this fashion: 5x3 Back Squat and 5x1 Deadlift each Monday. I like the latter, so I may stick with that. I may throw some presses in there but I want to keep the overall workout around an hour with the time under tension being less than 5:00. Something to play with. I think Monday -or- Tuesday of this next week I will try this: (Most likely Monday since this will be a similar schedule for the next 8 weeks.)
5x3 Back Squats - +5-10lbs
5x1 Deadlift +5lbs (save for the next week to get adequate recovery)
3x3 Press
Thursday will be a CF style workout in the 3-6 minute range or sprints. Other days I will just go on a walk for a "workout".
Notes:
Back is kinda sore from Deadlifts yesterday.
So my workout schedule for the next 7 weeks is going to be very limited. I am going through a 30 day "detox" of no caffeine, alcohol, sugar, fruit, additives and currently on day 6 as of today. The goal of this is to fix some adrenal, cortisol, and insulin issues that have progressively gotten worse over the last year and a half. By attempting to remove all stress from my life including too much working out, I believe I can turn this around in a couple months. Especially with the CF sectionals coming up. So, next week I will only work out twice (Monday -or- Tuesday & Thursday) and twice the next 7 weeks. That will be 2 workouts a week for 8 weeks. After next week, Mondays will alternate between Back Squat and DL or I may set it up in this fashion: 5x3 Back Squat and 5x1 Deadlift each Monday. I like the latter, so I may stick with that. I may throw some presses in there but I want to keep the overall workout around an hour with the time under tension being less than 5:00. Something to play with. I think Monday -or- Tuesday of this next week I will try this: (Most likely Monday since this will be a similar schedule for the next 8 weeks.)
5x3 Back Squats - +5-10lbs
5x1 Deadlift +5lbs (save for the next week to get adequate recovery)
3x3 Press
Thursday will be a CF style workout in the 3-6 minute range or sprints. Other days I will just go on a walk for a "workout".
Friday, March 4, 2011
Friday, March 4, 2011
A. 5:00 barefoot jump rope
B. Deadlift 345x5x3
C. 10:00 HSPU work
5:00 kipped with abmat
5:00 neg full ROM
Notes:
Deadlifts felt heavy today. They have felt that way the past few times I've done them. My shoulders are sore from bench press on Wed. HSPU were decent today.
Nutrition:
Paleo, no fruit, no caffeine
10g glutamine, 3g Vit. C, 10,000 I.U. Vit. D, 5g fish oil, 1 tsp. spirulina
B. Deadlift 345x5x3
C. 10:00 HSPU work
5:00 kipped with abmat
5:00 neg full ROM
Notes:
Deadlifts felt heavy today. They have felt that way the past few times I've done them. My shoulders are sore from bench press on Wed. HSPU were decent today.
Nutrition:
Paleo, no fruit, no caffeine
10g glutamine, 3g Vit. C, 10,000 I.U. Vit. D, 5g fish oil, 1 tsp. spirulina
Thursday, March 3, 2011
Thursday, March 3, 2011
REST DAY
Notes:
Traveled today. Energy is ok. Will be ready to hit it tomorrow.
Notes:
Traveled today. Energy is ok. Will be ready to hit it tomorrow.
Wednesday, March 2, 2011
Wednesday, March 2, 2011
A. Bench Press 5-5-5
165
B. Hang Power Snatch 3-3-3
135-140-145[F3]
Notes:
Not moving too well today. I guess I'm pretty worn out from the trip it's just finally catching up with me. Didn't do too much today. Attempted to work on MU's but they weren't willing to cooperate. I'm going to minimize total workout time for the rest of the week and next week. Time under tension has been minimal this week anyways. Rest tomorrow and deadlifts on Friday. Might just do partials.
Nutrition:
100% Paleo, no fruit, no caffeine
10,000 I.U. Vit. D, 10g glutamine, 1000mg Vit. C, 1 tsp. spirulina, ZMA
165
B. Hang Power Snatch 3-3-3
135-140-145[F3]
Notes:
Not moving too well today. I guess I'm pretty worn out from the trip it's just finally catching up with me. Didn't do too much today. Attempted to work on MU's but they weren't willing to cooperate. I'm going to minimize total workout time for the rest of the week and next week. Time under tension has been minimal this week anyways. Rest tomorrow and deadlifts on Friday. Might just do partials.
Nutrition:
100% Paleo, no fruit, no caffeine
10,000 I.U. Vit. D, 10g glutamine, 1000mg Vit. C, 1 tsp. spirulina, ZMA
Tuesday, March 1, 2011
Tuesday, March 1, 2011
Time - 4:00pm
A. 21-15-9
SDHP, 95#
OHS, 95#
Time - 3:40
Notes:
21's were unbroken. Had to break the 15's on SDHP, and 15 and 9 on OHS were unbroken. Decent workout. Feet cramped up afterward. Forearms were spent and quads burned.
Nutrition:
100% Paleo, no caffeine, no fruit
10,000 I.U. Vit. D, 8g Fish oil, 10g L-glutamine, 2 tsp. spirulina, ZMA
Had a slight caffeine headache by workout time but it went away after I warmed up a bit.
A. 21-15-9
SDHP, 95#
OHS, 95#
Time - 3:40
Notes:
21's were unbroken. Had to break the 15's on SDHP, and 15 and 9 on OHS were unbroken. Decent workout. Feet cramped up afterward. Forearms were spent and quads burned.
Nutrition:
100% Paleo, no caffeine, no fruit
10,000 I.U. Vit. D, 8g Fish oil, 10g L-glutamine, 2 tsp. spirulina, ZMA
Had a slight caffeine headache by workout time but it went away after I warmed up a bit.
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