9am

cup of spinach

3 tablespoons of peanut butter 

25grams of protein

Ran in the morning.

5k

10am

3 eggs

1 potato

3 pieces of bacon

12pm

cup of spinach

25grams of protein

cup of cocoanut water 

4pm

10 oz of chicken

2 cups of quinoa

cup of spinach

8pm

10 oz of beef

half a potato

cup of mixed veggies

11pm

3 tablespoons of peanut butter. 

Out of a lot of food and no money to go buy more at the store. so I had to manage with what I had. 

Off Day!! Much needed

After being sick for several days, returning monday of this week and pushing through the rest of this stupid cold. I am happy to rest. Not 100% still but my body needs to recover.

Nutrition for today

10am
3 eggs
4 small potatoes
4 pieces of bacon (no beef, ran out)

12pm
2 cups of greek yogurt
1 cup of spinach
25 grams of protein
4 table spoons of peanut butter

3pm
8 oz of chicken
2 cups of quinoa

7pm
12 oz of chicken (no beef)
4 small red potatoes
2 cups of spinach
 1 ounce garlic

 cheat...
2 big chocolate chip cookies
(vegan, no dairy, 15grams of protein each)
1 cup of coconut milk

Training..
mobility

18/12

nutrition

730am
1 egg
cup of spinach
teaspoon of honey
25 grams of protein

1030am
10 oz of beef
4 small red potatoes
3 eggs

12pm
cup of spinach
25grams of protein
cup of almond milk
2 cups of greek yogurt

4pm
5oz of chicken
5oz of beef
2 cups of quinoa

8pm
 12oz of beef
3 small red potatoes
2 cups of green beans

Training

x2 1000 meter row

emom for 5 minutes
3 muscle ups

 pause front squats
2x5 7.3.3 255 (3)(2)
2x3 5.3.3 265
2x1 3.3.3 305 failed

clean and jerk
1x3 185
1x3 205
1x2 235
1x2 255
1x1 275
1x1 285

10.9.8.7.6.5.4.3.2.1
thrusters
burpee to bar

9:20


Today was a very rough day. Still not feeling 100% from being sick, no energy, no drive, very fatigued. I was pretty much in a zombie state going into the cleans. All I could do is pushed through, looking forward to some well deserved rest and let my mind and body recover.

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

Thrusters suck

 Nom noms for the day!

930 am
3 eggs
3 pieces of bacons
2 small potatoes


 12pm
1 cups of spinach
25 grams of protein
1 cup of greek yogurt
4 tablespoons of peanut buttahhh mmmm

4pm
50 grams of protein

445pm
10 oz of beef
2 cups of quinoa mixed with vegetables

9pm
potato
12 ounces of beef
2 big spoonfuls of greek yogurt
2 cups of broccoli 

11pm
3 tablespoons of peanut butter

Again, even after all the work we have been doing, I feel recovered the next day due to all the food I am eating. Feels good, and size is starting to show. Quads are definitely growing ahaha.





 I lift weights....

2x800 meter runs

2 muscle ups super set with clean and jerks (split)

2mu
5 clean and jerks at 185
2 mu
5 c&j @205
2mu
3 c&j @225
2mu
3 c&j @255
2mu
1 c&j @275
2mu
1 c&j @295

all touch and go on the c+j with multiple reps

Every set felt pretty good.
Jerks could use a little more work, a little wobbly today on form overhead.

1 thruster every 10 seconds for 5 minutes @160
missed one because of the previous rep, I caught the bar low and spent a lot of time controlling the bar.

With barely any rest after a butt load of thrusters,
3 rounds:
600 meter row
30 pistol squats
6 bar muscle ups

finished at 14:04

Snatches..snatches...I love snatches, and dead lifts too I guess

Well another day of finals, sucked but almost done. Diet was wacky today but managed.

9am
3 whole eggs
2 potatoes (hash style)
3 big pieces of bacons

12pm
2 cups of greek yogurt
cup of spinach
25 grams of protein
4 tablespoons of peanut butter
1 banana

130pm
another fruit smoothy from whole foods
had pineapple, spinach, and some other stuff....can't remember but
it was all clean and on my diet.

4pm
50 grams of protein after training
also had 2 cups of quinoa and 10 oz of chicken

7pm
Finally...celebrated Nana's birfday today :)
Ate 10 oz of beef
2 cups of mash potatoes (no diary)
2 cups of broccoli

1 slice of chocolate cake (gluten free) I know it was a little cheat
but it was for a special occasion.

As I type, I am nomming on some peanut butter (3 spoonfuls) and a banana.

Training.

Felt pretty beat up from yesterday but as I got later into the workout, body felt better moving.

4x500 meter rows
1:55
1:51
1:47
1:44

5 Deficit hspu (2 45 pound plates) super set with deadlifts (3 inch deficit)

5 def hspu, 5 dl @315
5 def hspu, 5 dl @315
5 def hstpu, 3dl @365
5 def hspu, 3dl @365
5 def hspu, 1dl @415
5 def hspu, 1dl @415

1 hang snatch every 20 secs for 5 mins @185
 missed one but made it up after 5 min mark


20 Unbroken KB Swings 62/44 
10 Unbroken HSPU 
16 Unbroken KB Swings 62/44 
8 Unbroken HSPU 
12 Unbroken KB Swings 62/44
 6 Unbroken HSPU 
8 Unbroken KB Swings 62/44
 4 Unbroken HSPU
 4 Unbroken KB Swings 62/44
 2 Unbroken HSPU

4 mins...had trouble keeping the kettle bell bottom upright on the top of the rep....gottah work on that more -_- 

Stress test, finals and trianing

12/9/12

So finals have arrived and I find myself battling this week. Diet is a little off when it comes to how much I eat and when I eat it but still was able to devour everything and eat enough food for today.

9am 10 oz of beef
3 whole eggs

 1145 am
50 grams of protein

1230pm
2 potatoes (out of red potatoes) I didn't have these for my first meal so I had them with my shake
2 cups of greek yogurt
1 cup of spinach
25 gm of protein
4 tablespoons of peanut butter

4pm
10 oz of chicken
2 cups of quinoa

830 pm
10 oz of steak
10 oz of potatoes
added 2 eggs (felt like having breakfast for dinner)
2 cups of brocolli

10pm
1 banana
3 tablespoons of peanut butter

Was running around in between the gym, school, the doctors and home.
Trying to get everything ready not only to finish finals but switch my degree onto nursing.

Trainning:
Got to train with the bros today at 10am :)
Much needed and definitely needs to happen more!

1 mile run (warmup)

tempo pull ups
1x5  0.3.3.3
1x4 0.4.4.4
1x3 0.5.5.5
1x2 0.6.6.6
1x1 0.7.7.7

Tempo backsquats
(this was horrible....so much pain)
1x9 265...failed at 4..dropped to 245
1x7 255 7.5.0.5
2x5 265 5.5.0.5
1x3 275 3.5.0.5
1x3 285 3..5.0.5

Power clean and jerk
1x5&175
1x5@195
1x4@215
1x4&235
1x3@245
1x4@245

wod
90 seconds each...2 rounds
rest 90 seconds after each round

pull ups
wall balls
double unders

round 1: 150
round 2: 175
total:  325