Saturday

A)
Snatch-grip deadlift
2-2-1-1-1 build to a tough single, 31X1; 2:00 rest

173(2), 193(2), 213, 233, 243

B)
Shoulder press
build to a moderate/tough single (not a max!), 31X1

75 - really no struggle at all,  but 85 didn't move

C)
AMRAP in 10:00
1 mile Assault Bike
30m DB walking lunge, tough
max distance in remaining time med ball bear hug carry, 75

210m with 40/hand for the lunges

D)
3 sets not for time
:30 Sorensen hold
:30 front leaning rest on rings

Complete

Thursday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Romanian deadlift, 3 x 5-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 6-6-6, 21X1; :60 rest
B. Air squats to bench just at parallel, 3 x 12, 3111; :60-2:00 rest
C. Peterson step-ups to box @ mid-shin - physically touch the working quad w/your hand to ensure activation, 2 x 20/side unweighted w/controlled descent; :30 between sides
+
20:00 AirDyne @ Z1, off every 5:00 for :45 front leaning rest on rings emphasizing keeping quads flexed

@ Active

AM

60:00 complete with Assault Bike, row, strict toes-to-bar, push-ups and freestanding handstand holds

PM

A1. 123, 133, 143(4)

A2. 124, 129, 129(5)

B. complete 

C. complete 

+

complete on Assault Bike 

ROM is completely back to 100% on the erg, pain free! 

PM session was much tougher than it looked on paper - legs are dead. Knee feels fine, though! 

Grip was the limiter on the RDLs - normally I would hook grip these, but my thumb is still jacked up from the other day. Getting better though, pretty sure it's not life-threatening. 

Tempo got to be tough on the cgbp. Had a spotter but chickened out on the very last rep. 

Set up the bench to just a hair below parallel - two 45s and a 25. No sharp pain at all, but knee is still pretty tight. 

Holy shit, the Peterson step ups were SO HARD. Jeez. Quads were definitely active, but so were glutes and hamstrings. Both legs were equally challenging. 

Legs were fried by the time I got to the bike, and had a very hard time keeping quads flexed for the entire 0:45. Leftie is still behind. 

Saturday

A1. Romanian deadlift, 3 x 5-7 light (more for hammie stretch than strength work), 41X1; :60 rest
A2. Close-grip bench press, 8-8-8, 21X1; :60 rest
B. Air squats to bench just at parallel, 3 x 10, 3111; :60-2:00 rest
+
20:00 AirDyne @ Z1, off every 5:00 for :40 front leaning rest on rings emphasizing keeping quads flexed

A1. 83(7) across 

A2. 114, 119, 119

B. complete 

+

complete 


Woke up for the second day in a row with knee not swollen at all, so this is promising!  It still gets swollen after activity, but at least it's getting better overall.

Romanian deadlifts felt really good - definitely need the stretch, although all the stretching over the past couple of days is really helping.

I don't think I've ever paused at the bottom of a bench press (Chelsea can attest that I'm a fan of bouncing the bar off my chest) - this ended up getting pretty challenging.  The 8th rep on the two sets at 119 were pretty much max effort, wouldn't have gotten a 9th.

Set up a 55lb+25lb competition plate to stand on to get the bench just at parallel - Mark Byrd said I was either exactly at parallel or maybe just a hair below, but with just the 55lb I was definitely above.  Knee was super, super tight on the squats.  Didn't get that sharp pain, it's just not really comfortable at that ROM (not in a bad way, definitely want to keep pushing this).  Could feel it swelling more and more with each rep... but happy to be testing it out.

Quad still isn't firing at 100% - I definitely felt a difference in left versus right on the FLR, and I also felt the tension decreasing after about 0:30... I was trying to flex as hard as I could, it just slowly started to shut off each time... 

Tuesday

AM
35:00 AirDyne @ Z1, off every 7:00 for :05-:10/side 1-arm passive hang from bar + :30 front leaning rest on rings

PM
A. Power snatch clusters, 4 x 1.1.1.1 @ 70-75% 1RM; :10 between singles, 2:30 rest
B. Clean-grip deadlift, 3 x 4-6, 31X1; 2:30 rest
C1. Strict handstand push-ups, 3 x max in :75 steady; :75 rest
C2. Reverse hypers, 3 x 3-6, 21X1 (pause @ top); :90 rest
+
3-5 sets:
:25 row very hard
4:05 walk rest

AM

complete 

PM

A. complete @ 95

B. 205, 225(5), 225(4)

C1. 6, 7, 6

C2. +30, +40(5), +40(6)

+

133m

131m

131m

MOVING IS THE WORST.  I'm exhausted. Rushed through everything today because I felt guilty that I left Mom behind to reassemble my furniture. She'll join me at the gym the rest of the week. 

Power snatches were pretty crisp. 

Clean grip deadlifts were murder on my thumbs, otherwise felt fine. 

Strict handstand push-ups felt AWFUL, not nearly as strong as they felt last week. Opened with 3 or 2, then 2s or 1s. Maybe two or three fails where I just lost tension at the bottom and fell on my head. 

Reverse hypers were fine, that tempo is no joke. 

Row sprints were fine, I probably would have been okay for the full 5 sets but I felt pressed for time so I only did 3. Saw 1:29 on the first one, but couldn't get  below 1:30 on the second and third. 

Ugh hopefully we are done with all the hard work moving and the next couple of days will be much more laid back.  Super grateful that Cody and Austin helped!! 

Saturday

AM
35:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on rings

PM
A. Snatch pull clusters, 4 x 1.1 @ 105% 1RM snatch; :15 between pulls, 2:30 rest
B1. Single leg Romanian deadlift, 3 x 4-5/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 3-4, 30X1; :60 rest
C. Sorensen hold, 3 x :45; 1:45 rest
D. Star side plank, 3 x :20/side; :40 between sides
+
5 sets:
:18 AirDyne @ max effort
3:12 rest

AM

complete

PM

A. complete @ 143

B1. 104, 114, 124(4)

B2. 134, 144, 154(2)

C. complete 

D. complete 

+

complete 

Super chill day in the gym today. 

Played around with externally rotating the rings a bit on the FLR. 

Snatch pulls felt fine, the first one of each cluster was super easy, but had to concentrate a little more for the second. 

Everything else was fine. Knee still doesn't like the Sorenson holds. Last two sets of AD sprints got kind of gross. 

Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on rings

PM
A. Snatch pull clusters, 3 x 1.1.1 @ 1RM snatch; :10 between pulls, 2:30 rest
B1. Single leg Romanian deadlift, 3 x 4-6/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 4-5, 30X1; :60 rest
C. Sorensen hold, 3 x :40; 1:20 rest
D. Star side plank, 3 x 15/side; :45 between sides
+
5 sets:
:15 AirDyne @ max effort
2:45 rest

AM

complete 

PM

A. complete @ 135

B1. 83, 94, 104

B2. 114, 124, 134 

C. complete 

D. complete 

+

complete 

Errrrr... This was the dullest training day in history. I totally understand the need for all these pieces, but I had to add in a few muscle-ups so there was at least one fun thing. 

Snatch pulls were fine. 

Single leg Romanian deadlifts were okay, keeping balance was the hardest part. 

Misloaded the bar for cg bench press and didn't realize it until I was stripping the bar (thought I was 10lbs heavier across). Dammit. 

Knee was being an asshole on the Sorenson holds... basically the whole inside half of my knee was a sharp ache (is that a thing?). I don't think the Sorenson holds hurt last week, so I don't know if all the hamstring stuff this week is catching up? I know the MCL is attached to the meniscus, but I don't remember where the hamstring tendons are exactly (it's been a long time since anatomy). This is new, and not cool. And I don't think this is something covered in a normal scope... so this makes me very nervous. 

Star planks were easy. 

Airdyne sprints felt great, but I'm not looking forward to these increasing in length... 

Edited to add: Google tells me the hamstrings do attach to the meniscus... specifically, the semimembranosus attaches to the posterior horn of the medial meniscus (which is where mine is torn/damaged). This makes more sense now... as long as this is all one problem which will be addressed in the scope, I'm not worried...

Tuesday

AM
24 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50% (10:00 mobility work of choice after set 12)

PM
5000m row @ Z1, off every 5:00 for :40 front leaning rest on rings

AM

complete

PM

complete

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), build to a 5RM in 4 sets, 20X1; :60 rest
B2. DB power row, 4 x 2-3/arm, 20X0; :60 between arms, :60 rest
+
10 rounds for time:
5 strict pull-ups
10m heavy indoor prowler push w/straight arms
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:30 front leaning rest on rings
:15 rest

AM

complete on the AirDyne

PM

A. 0 of 5 attempts 

B1. 65/hand

B2. 45, 55, 60, 65(3)

+

10:29 with 180 on the prowler 

+

Complete

So happy to be home at CSC! 

Handstand walking was on point this morning - hit the 8m mark easily each time.

Muscle ups did not feel close at all today. Each attempt got progressively worse, so called it at 5. I miss my skinny CA rings. Not discouraged, consistency will come. 

Dumbbell stuff felt good. Nice to have a wide selection. 65/hand was definitely a 5RM.. Actually slightly surprised I got the 5th rep. 

Pace slowed considerably in the second half of the grinder. Pullups started off in sets of 5, down to singles at the end.  Happy to have taped bars again! It makes a huge difference. 

Back to tracking food. I like the control, even if nothing changes. Shooting for 165g protein, 170g carb, 80g fat. Lemme know if I should tweak this...  

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, 6 x 1 @ 75; begin a set every :60
B. Squat snatch, 15 x 1 @ 105; begin a rep every :30
C. Back squat, accumulate 3 singles @ 90% 1RM; rest as needed to ensure strong reps
D1. DB power row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 2-3, 30X1; :90 rest
+
For reps:
4:00 strict pull-ups
3:00 DB shoulder-to-overhead, 45/hand
2:00 double-unders
:60 front leaning rest on rings

AM

skipped; will make up Thursday 

PM

A. complete
B. complete
C. complete @ 270
D1. 75(4), 80(2)
D2. 65(2), 65(2)
+
28 pull-ups
26 S2O
78 dubs
unbroken FLR

Snatches felt excellent today - no misses, and all were very easy and smooth.

The second and third back squats felt better, but still not easy.

Used the dumbbells with the rubber and the fatter handles for D1 and D2 today - this was terrible.  Grip was the limiter on both - could barely keep the 80 in my hand for 2 reps, especially with the left.  Initially tried 70s for the DB bench, since I got 4 with the 65s last week, but it was a no-go.  Then I realized that I was using the metal dumbbells last week, and the rubber/fat ones this week... huge difference.

Kind of disappointed with the shoulder burner piece.  Wasted a LOT of time here, on all parts.  In the first minute, thought that 4 minutes of pull-ups was going to be a long time, but then I looked at the clock and only had 0:50 left (3, then 2s, then 8 singles).  DB S2O felt good in the beginning, then went downhill in the last minute - and almost failed the last rep (7+5+5+5+4).  Didn't even attempt a double-under until 0:30 had already gone by, then did 25+25+change.  Rested exactly 0:30 then did the FLR unbroken, which was surprising - I was so tired that I had already given myself permission to do 0:30/0:30, but when I looked at the clock 0:45 had already passed, so I just held on.  

And now I can't feel my arms.

Saturday

AM
10:00 @ 70% of [200m jog + 4 DB man-makers @ 20/hand]
5:00 rest
10:00 @ 70% of [15 row calories + :45 front leaning rest on rings]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 4 x .1 heavy; 2:30 rest
C. Ring push-ups, 3 x 12, 30X1; 2:00 rest
+
For time:
14 hang power cleans, 105
7 wall walks
14 power cleans, 135
7 wall walks
14 deadlifts, 165
+
2 sets:
500m row @ hard - goal is fastest pace sustainable for both
8:00

AM

complete

PM

A. 95
B. 195, 205, 215, 215
C. complete
+
8:02
+
1:49.8
1:48.5

95 muscle snatch was not perfect - 90 was better than it has been though, so, progress?

Mis-loaded the bar for the snatch-grip deadlifts -  I did 175, 185, 195, 205 before realizing my mistake (thinking I was 20lbs heavier than this.. Dammit, I just thought I was getting better at these! Ha.) Last two singles at 215 were tough to hold the positions.  

Ring push-ups much more manageable without a tempo on the way up.  All UB.

HPCs and DLs broken 7/7, all singles on the PCs.  Could have moved a little bit faster on the wall walks and the 135 PCs.

Row pace was all over the place.  Started out a little conservatively on the first one because I wanted to be sure I could match it on the second.  Started at 1:48, then bounced from 1:46-1:52 for the remainder.  Was right on the edge of falling off for the last 200m even at this pace for the first one.  Pace was similar and bounced quite a bit on the second one as well; only difference was that I pushed the last 200m a little harder, knowing I was done for the day.  I have no idea how I ever rowed a 1:43/500m.  I don't think that's even close to being possible right now.

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 5 x 1.1.1 starting @ 225 and adding from there; :10 between reps, 2:30 rest
B. Flat-surface dips, accumulate 30 solid singles; rest as needed between reps
+
For time @ 80%:
100m Farmer's walk, 70/hand
12 tire flips
:60 front leaning rest on rings
24 Russian kettlebell swings, very heavy
:60 front leaning rest on rings
12 tire flips
100m Farmer's walk, 70/hand
+
3 sets not for time:
5-7 glute-ham raises, 20X1 - weight if possible
7 strict toes-to-bar (does not have to be unbroken)

AM
complete; +50 on the reverse hyper

PM
A. 225, 245, 260, 270, 280
B. complete
+
12:58 with the 88lb KB
+
complete
GH raises: 30(5), 30(5), 20(7)

Solid training day - everything felt good, and didn't feel as lethargic as yesterday.

CGDL felt good - through 260 was easy.  At 270 and 280 the first 2 reps felt solid but the 3rd reps were challenging.

Flat surface dips were easy.

80% piece was fun but a lot harder than I thought it would be.  First FW broken 2x 50m, last FW broken 4x 25m.  Tire flips slow and steady (except for the one rep where I tried to use my left leg instead of my right leg to pop it over and got stuck without my hands turned over...).  FLRs both unbroken but the second one was very tough.  KBS broken 12/12.

I was so sweaty that my thighs were slipping all over the GHD, so that was a new level of difficulty on the glute-ham raises.  Barely got the 5th rep on the second set, so dropped it down a bit.  Strict toes to bar are very easy for me - all unbroken.

Tuesday

AM
45:00 AirDyne @ Z1

PM
A. Squat clean, build quickly to a heavy but fast single
B. Back squat, build to a tough set of 6, add 5 from last week
C1. 1-arm DB row, 2 x 15/arm light, 1111; :30 rest between arms, :30 rest
C2. 1-arm waiter's carry, 2 x 25m/side @ 35; :30 rest between arms, :30 rest
+
For time @ 80%:
1500m row
2:00 rest
5:00 of [:30 double-unders + :30 front leaning rest on rings]
2:00 rest
1500m row

AM
complete

PM
A. 185, 190Fx2
B. 6 @ 260
C1. 15, 20
C2. complete
+
22:27
first row: 6:45.5, 2:15.2/500m average
second row: 6:42.1, 2:14.1/500m average

PM2
PT with Drew

Really wanted to hit a new squat clean PR, but today was not the day.  Got 185 on the first try (10lb jump), but it was a little forward and elbows were not very fast.  Deadlifted 190 twice and called it.  Very happy that I'm consistently hitting 185.

Back squats felt much better than last week!

Nudged the rows a little higher than 80%, especially the second one.  2:15 was a sustainable pace, but had to focus to keep it there.    

Tuesday 8 July

AM
45:00 AirDyne @ Z1

PM
A. Squat clean from blocks (mid-shin - just the top blocks), build quickly to a heavy but fast single
B. Back squat, build to a tough set of 6, should be heavier than last week but leave something in the tank
+
8 sets:
400m row
20 double-unders
:30 front leaning rest on rings
2:00 rest

AM
complete
+
shoulder stuff

PM
A. 185, 190Fx2
B. 6 @ 255
+
complete; each row got a little faster
row splits, /500m average:
2:10.7
2:08.9
2:07.9
2:07.5
2:07.1
2:05.7
2:05.3
2:04.1

Nothing felt good today, and I don't know why.  Squat cleans felt off; the rep at 165 was the only really crisp one; 185 was ugly as shit and probably shouldn't have even tried for 190.  Deadlifted it on the first attempt, and missed the catch way forward on the second attempt.  I suppose I should be happy that I hit 185 on the first try after a 10lb jump.

Intended to go for 6 @ 260, but the bar felt extra heavy while warming up, so went with 255.  Glad I did, because the 6th rep was a little slow... should still be able to add a little next week, though.

Rows felt good, but double unders were a hot mess today.  Tried to transition quickly off the rower, maybe that had something to do with it?  Only 2 or 3 sets of 20 were unbroken, which is stupid.  Argh.

Tuesday 1 July

AM
45:00 AirDyne @ Z1

PM
A. Squat clean from blocks (below knees), build quickly to a heavy but fast single
B. Back squat, build to a set of 10 @ 250, this is it for 10s - GO FOR IT!
+
8 sets:
400m row
:50 front leaning rest on rings
2:30 rest

AM

complete

PM
A. 165, 175Fx4 
B. 9 @ 250
+
complete; each row got a little faster
row pace, average/500m:
2:10.5
2:09.2
2:08.4
2:07.6
2:06.7
2:05.8
2:04.6
2:02.8

Ughhhhh - 45:00 on the AD is SO BORING without getting off every 5.  Did the shoulder routine after.

Blocks were at a weird height (smallest block + rubber top) - the bar was at the middle of my kneecaps.  I kept hitching the bar to get it around my knees, which meant the bar path was way off and subsequently my cleans were atrocious today.  The first 3 fails at 175 were just pulls, and sort of got under the 4th fail but not really and dumped it forward.

Disappointed I couldn't get all 10 reps at 250.  I know, I know - 9 at 250 is still freaking awesome, but can't help being a little bummed.  It would have been such a nice, round number!  Got stuck on the way up on the 9th rep and almost lost it, still not sure how exactly I stood up with that... edited to add: This time last year, my 1RM was 245.  Holy crap, that's cool.

Row/FLR piece felt really good, despite being a sweaty mess in the corner of shame.  Each week I get more and more comfortable holding a sub-2:10/500m pace.  Progress!

Tuesday 24 June

AM
45:00 AirDyne @ Z1, off every 5:00 for 10 controlled band pull-aparts

PM
A. Squat clean from blocks (mid-thigh), build quickly to a heavy but fast single
B. Back squat, build to a set of 10 (add 5 from last week)
+
6 sets:
500m row
:60 front leaning rest on rings
3:00 rest

AM
complete

PM
A. 190
B. 10 @ 245
+
complete; each row got a little faster
row splits:
2:10.2
2:08.2
2:07.5
2:06.2
2:05.5
2:04.2

Squat cleans continue to feel excellent.  190 matches my squat clean PR from the floor.  Used the biggest block + rubber top - mid thigh, but closer to knee than hip.  Didn't catch 190 in the best position, but I think it was better than the 190 I got from the floor a few months ago... the reps at 175, 180 and 185 were all pretty crisp (and fast!).  

Back squats felt better this week than last week, but that last rep was terrible.  Never felt like I wasn't going to get it up, it was just ugly as shit and I knew it...

Row/FLR was much better than last week.  The last 500m was mental challenge to keep the pace, but aerobically felt really good.  Also, wasn't confident that I could do 0:60 FLR on the rings unbroken, so doing it 6x was surprising!

Shoulder feels great.  Drew gave me even more exercises, and says that I need to stay on top of them moving forward.  Going again Thursday... hopefully, that'll be the end of this.

Tuesday 17 June

AM
45:00 AirDyne @ Z1, off bike every 5:00 for 5 ring rows @ 2020

PM
A. Squat clean from blocks (mid-thigh), build quickly to a heavy but fast single
B. Back squat, build to a set of 10 (add 5 from last week)
+
8 sets sets:
350m row
:40 front leaning rest on rings
2:30 rest

AM
complete

PM
A. 175, 180Fx1
B. 10 @ 240
+
complete; each row got a little faster
row splits (/500m average):
2:10.0
2:07.9
2:06.6
2:05.2
2:03.8
2:02.8
2:01.6
2:00.9

Blocks were maybe just a tad high... still mid-thigh, but a little closer to hip than knee (two smallest blocks + rubber tops).  Haven't cleaned off the blocks much at all, and it took a few reps to get used to it.  Elbows weren't fast enough to get the 180 - caught it forward with my wrists in a weird position and called it there.

Last 2 back squats were very tough.  Not sure I have much more than that...

Wanted to do the same thing with the row/FLR piece as last week (increasing pace each round).  Which I did... but the last 3 rounds were a struggle to keep the pace under 2:05/500m.   I'm kinda annoyed that I have a hard time keeping a 2:00/500m pace... I feel like I should be a better rower than that.  Rested probably 0:10 longer before getting on the rings than last week in the later rounds.  This felt like it dragged on forever today.  The humidity didn't help... and neither did being in the corner away from the breeze.

Shoulder was a little angry after the 90 minutes with Drew Cook right before training... a lot of what he said made sense, but I don't think my shoulder is as bad as he made it sound, so I'm not sure I agree 100% with what he wants to do moving forward.  Going to see him again on Thursday, but anxious to talk to Stephen about it when he gets back...

Tuesday 10 June

AM
45:00 AirDyne @ Z1, off bike every 5:00 for 5 ring rows @ 2020

PM
A. Squat clean, 12 x 1 waveload @ 155-165-175; begin a set every :60
B. Back squat, build to a set of 10 (add 5-10 from last week)
+
10 sets:
250m row
:30 front leaning rest on rings
2:00 rest

AM

complete

PM
A. complete
B. 10 @ 235
+
complete; each row got a little faster from 1:06.3 to 0:59.6
row splits:
1:06.3
1:06.3
1:05.7
1:05.2
1:04.4
1:04.2
1:03.2
1:01.9
1:01.0
0:59.6

Up and at the AM session much earlier than usual, and first full day back at work in 10 days meant that I was exhausted going into in the PM session, but it actually ended up being a great training day.  Squat cleans all felt solid, very happy that I can consistently hit 175!  Back squats were tough but manageable.  Wasn't excited about the row/FLR piece at all, but actually really enjoyed it.  First two rows felt great and totally sustainable at about 2:12/500m pace, so decided to play with the pacing a little bit and see if I could make each one just a little faster - and I succeeded!  Pacing is not my strong suit... haha.  I ended up exactly where I wanted to, so pleased with that.  Aerobically, felt awesome.

Shoulder feels the same.  No better, no worse.  Felt a little tight at times going into the squat cleans and back squats, but not painful and it went away as I got deeper into the sets. 

And definitely ready to get back on the wagon food-wise after last week's ice cream extravaganza.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Sweet potato - Raw, unprepared (Sweetpotato), 400 g	344	80g	0g	6g	0mg	220mg	17g	12g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Broccoli - Raw, 102 g	35	7g	0g	3g	0mg	34mg	2g	3g
Post-WO
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Snack
Trader Joe's - Frozen Mixed Berries, 3/8 cup	40	8g	1g	1g	0mg	0mg	3g	3g
Honey - Clover, 0.25 Tablespoon (21g)	15	4g	0g	0g	0mg	0mg	4g	0g
Trader Joe's - Greek Style 0% Nonfat Plain Yogurt, 1 cup (56.8 g)	120	7g	0g	22g	0mg	70mg	6g	0g
TOTAL:	1,879	216g	37g	165g	870mg	1,094mg	33g	19g