45:00 AirDyne @ Z1, off bike every 5 for 3 chest-to-ring pull-ups
PM
A. Squat clean & split jerk, 8 x 1 @ 165; begin a set every :60
B. Back squat, build to a set of 20, add 5 from last week
C1. 1-arm DB row, 3 x 5-7, 11X1; :30 between arms, :60 rest
C2. DB bench press, 3 x 10-12, 20X1; :60 rest
D. L-sit on parallettes, 5 x :25; rest as needed
AM
complete
PM
A. complete
B. complete @ 215
C1. 40(7), 50(7), 55(7)
C2. 35(12), 45(12), 50(9)
D. almost complete; only made it 0:23 on the final set
Chest to ring pull-ups took a few reps to get the hang of; whenever I practice MU progressions I had been working on getting hips to rings, so the pull felt a little different.
Cleans and jerks felt fantastic today! Initially, I thought hitting 165 for that many reps would be a tall order, but almost all of them were really crisp. Very happy with this.
Eeesh. Last couple of back squats were ugly, with my chest falling forward (which I have been trying really hard not to do anymore). Hearing went fuzzy for a few minutes...
Took 20:00 to finish the L-sits; did a set every 4:00, with one extra minute between the 3rd and 4th sets. These have come a long way.
Really solid day!
| 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 | ||||||||
| Broccoli - Raw, 100 g | 34 | 7g | 0g | 3g | 0mg | 33mg | 2g | 3g |
| Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz | 165 | 0g | 2g | 38g | 90mg | 300mg | 0g | 0g |
| Sweet potato - Raw, unprepared (Sweetpotato), 335 g | 288 | 67g | 0g | 5g | 0mg | 184mg | 14g | 10g |
| Post-WO | ||||||||
| Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g) | 120 | 5g | 3g | 20g | 10mg | 170mg | 1g | 1g |
| Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops | 140 | 35g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| 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, 3.6 oz | 99 | 0g | 1g | 23g | 54mg | 180mg | 0g | 0g |
| Beef - Flank Steak (Usda Round Steak), 6 oz/84g | 340 | 0g | 16g | 48g | 140mg | 60mg | 0g | 0g |
| Avocados - Raw, 54 g | 86 | 5g | 8g | 1g | 0mg | 4mg | 0g | 4g |
| Snack | ||||||||
| Strawberries - Raw, 225 g | 72 | 17g | 1g | 2g | 0mg | 2mg | 10g | 5g |
| TOTAL: | 1,904 | 206g | 46g | 167g | 924mg | 1,173mg | 27g | 23g |
