First day back from being sick!!!!!

After 3 days of coughing, feeling achy, not moving. I finally was able to lift today :)
Don't get me wrong, it was definitely a hard day to train considering my lungs and esophagus were raw from coughing. But just took it easy (kind of) and pushed through some of the suck as best as I could.

Nutrition:

9am
4 eggs
4 small red potatos
10 oz of red meat

11am
50 grams of protein

1pm
2 cups of greek yogurt
1 cup of spinach
1 scoop of tendon ligament
3 tablespoons of peanut butter

430pm
10 oz of beef
2 cups of quinoa
1 banana

8pm
10 oz of beef
12 ounces of red potatoes
cup of peas
1 1/2 cup of broccoli

10pm
1 banana
3 spoonfuls of peanut butter

Finally over being sick, my appetite is starting to come back. I still ate well when I was sick, just not as much and spread my meals out in smaller proportions thorough the days I was feeling cruddy.

Training

Tempo pull ups
1x5 4.4.4
1x4 5.5.5
1x3 6.6.6
1x2 7.7.7
1x1 8.8.8

Tempo squats

Tempo squats...still feeling a little weak on the squats from being sick, especially in the beginning. Began to get into the swing of things during the sets of 3.

2x5 285 (fail on 4 and 5) @275  both sets at tempo of 7.5.3
2x3 275 5.3.3
2x1 315 and last set @325, both at 3.3.3 tempo

Oly:
Powahhh clean and jerks

1x5 @185
1x5 @ 200
1x4 @215
1x4 @230
1x3@245 (2) failed 3.

Conditioning

4 min amrap
3 rounds
10 clean and jerks @135
10 chest to bar pullups

If you completed 3 rounds within the 4 minutes, time extends to 8 minutes.
Got past the 3 rounds in less than 4 minutes. The raw lungs and throat started to get to me and I just couldn't push through as hard as I would of liked too. Body is still revering from being sick, but was happy I got 2 rounds into the 8 minute round.



15-12-9-6-3 for all movements.


Bent Over Row 15 pounds for all sets.  20s for 6 and 3
Seated Supine Bicep Curls holding tension in extension  20lbs
Hammer Curls 40 for all sets. 45 for set of 9. 

...yeah....got my pump on ;D