5-16-13

5-16-13

Rest Day

Sleep - I went to sleep at 11:00 and woke up at 3:45am.  I slept very well and woke up feeling pretty good.  As the morning went along I could tell that I needed more rest, I ended up going back to my house and taking a 1 hour nap - that helped a lot.

Nutrition -
4:00 - greek yogurt, almonds, raisins
6:15 - 2 cups mixed baked veggies, greek yogurt
8:45 - 16oz water, go green and BCAA
9:30 - quest bar
11:20 - greek yogurt, almond butter
1:00 - 1 serving almonds
3:00 - 1 serving beef jerky
4:30 - quest bar, 1 cup 2% milk
5:45 - greek yogurt, almond butter, 1 cup 2% milk
7:50 - 1 cup frozen yogurt from orange leaf
9:00 - 1 cup mixed baked veggies
9:30 - 2 servings low fat frozen yogurt, 1 greek yogurt, almond butter, 1 protein

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	5.00	500	0g	0mg	400mg	35g	35g	0g	90g
Almonds	5.00	820	72g	0mg	2mg	28g	7g	17g	30g
Baked Mixed Vegetables with Olive Oil	3.00	255	17g	0mg	18mg	30g	11g	9g	5g
Quest Nutrition Quest Protein Bar (Coconut Cashew)	2.00	340	12g	10mg	540mg	48g	4g	34g	40g
Jack Link's Peppered Beef Jerkey	1.00	80	1g	25mg	600mg	4g	3g	0g	15g
Wegmans 2% Milk	4.00	520	20g	80mg	500mg	52g	48g	0g	32g
Orange Leaf Chocolate Frozen Yogurt	1.00	90	3g	10mg	40mg	14g	14g	0g	3g
Compliments Low Fat Frozen Yogurt	2.00	220	5g	20mg	100mg	38g	30g	0g	4g
ON Whey Protein	1.00	110	2g	30mg	40mg	2g	1g	0g	23g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		2,935	132g	175mg	2,240mg	251g	153g	60g	242g

5-17-13

Sleep - I went to sleep at 10:00 and woke up at 3:45am.  I was pretty tired and slept like a log.  I woke up feeling pretty good but I could tell it was friday and that I needed more rest.  I was able to take a quick 30  min power nap at 7:30, that helped a lot.

Nutrition - 
4:00 - greek yogurt, almonds and raisins
6:15 - 2 cups mixed baked veggies, 1 cup 2% milk, 1 almond butter
8:45 - 1 cup 2% milk, 1 almond butter
9:00 - 16oz water, go green and BCAA
10:30 - 2 cups milk, 1 almond butter
11:30 - 1 serving salmon, 1 cup 2% milk
1:00 - greek yogurt, almond butter
2:45 - 2 cups 2% milk, 1 scoop protein
3:45 - quest bar
5:45 - quest bar
6:40 - greek yogurt
8:00 - 1 serving almonds
9:00 - greek yogurt, almonds and raisins
10:20 - 2 cups mixed baked veggies
10:30 - 2 servings low fat frozen yogurt, almonds and raisins, and protein

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	3.00	300	0g	0mg	240mg	21g	21g	0g	54g
Almonds	6.00	984	86g	0mg	2mg	34g	8g	20g	36g
Baked Mixed Vegetables with Olive Oil	2.00	170	11g	0mg	12mg	20g	8g	6g	3g
Wegmans 2% Milk	7.00	910	35g	140mg	875mg	91g	84g	0g	56g
Grilled Salmon	1.00	233	14g	71mg	69mg	0g	0g	0g	25g
ON Whey Protein	1.00	110	2g	30mg	40mg	2g	1g	0g	23g
Quest Nutrition Quest Protein Bar (Coconut Cashew)	2.00	340	12g	10mg	540mg	48g	4g	34g	40g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		3,047	161g	251mg	1,778mg	216g	126g	60g	237g

A.M.
         21-15-9
         Dead Lifts @ 225lbs
         HSPU
3:57 - I felt pretty good on this workout.  All the DL were unbroken - not super fast but constantly moving.  The HSPU felt good kipped them all - lost my balance after the 12th rep on the set of 15, but all others were unbroken.  

P.M.
         21-15-9
         Power Cleans @ 135lbs
         Ring Dips
4:30 - I'm not that pleased with this time.  The PC felt good and steady - I only broke the set of 15 once after the 9th rep, 2 breaths and back on it.  However the ring dips got me.  I was having alot of trouble stringing them together.  I need to work on higher rep ring dips with heavy breathing.

5-18-13

Sleep - Went to sleep at 11:00 and slept until 7:30am.  This was much needed and I woke up feeling great.  I spent a relaxing hour drinking coffee eating and meditating.  The rest of the day was great.

Nutrition - 
8:00 - greek yogurt, almonds and raisins
9:45 - greek yogurt, protein, almond butter
10:15 - 1 cup mixed baked veggies
12:00 - 16oz water, go green and BCAA
1:00 - 1 cup mixed baked veggies
1:30 - quest bar
1:45 - 1 cup 2% milk
5:00 - flank steak salad with blue cheese and balsamic dressing
7:00 - frozen yogurt
10:00 - 2 servings greek yogurt
10:30 - 1 frozen yogurt, protein

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	4.00	400	0g	0mg	320mg	28g	28g	0g	72g
Almonds	3.00	492	43g	0mg	1mg	17g	4g	10g	18g
ON Whey Protein	2.00	220	4g	60mg	80mg	4g	2g	0g	46g
Baked Mixed Vegetables with Olive Oil	2.00	170	11g	0mg	12mg	20g	8g	6g	3g
Quest Bar Banana Nut Muffin (Quest Bar)	2.00	340	10g	8mg	580mg	50g	4g	32g	40g
Wegmans 2% Milk	1.00	130	5g	20mg	125mg	13g	12g	0g	8g
Wegmans Flank Steak	1.00	180	9g	60mg	70mg	0g	0g	0g	23g
Flank Steak, Grilled	1.00	60	3g	20mg	23mg	0g	0g	0g	8g
Mixed Vegetable Green Salad	1.00	100	0g	0mg	0mg	5g	0g	0g	0g
Bertucci's Basalmic Vinaigrette Dressing	1.00	90	9g	0mg	350mg	3g	1g	0g	0g
Orange Leaf Chocolate Frozen Yogurt	1.00	90	3g	10mg	40mg	14g	14g	0g	3g
Compliments Low Fat Frozen Yogurt	1.00	110	3g	10mg	50mg	19g	15g	0g	2g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		2,382	100g	188mg	1,651mg	173g	88g	48g	223g

20 min AMRAP
20 thrusters @ 135lbs
20 C2B pull-ups
20 burpee
3+20,  not pleased with this score.  I was wanting 4 rounds before I began.  I tried not to pace from the start and just go after it.  Thrusters felt okay started with a set of 10 - 5 - 5.  then smaller sets of 3 to 5 on the rest of the thrusters.  I ended up ripping both of my hands in this workout.  The right one after 10 C2B.  I typically don't rip my hands that often but it seems that I have a good bit in the last 2 weeks.  Anyways I spent the workout looking forward to the burpees.  

5-19-13

Rest Day

Sleep - Went to bed at 11:30 and slept until 9:00am.  I slept solid only waking to take a piss and put triple antibiotic on my hands where they were stinging.  Had another relaxing morning drinking coffee, eating and meditating before church.  I had a great rest of the day.

Nutrition - 
10:00 - Greek yogurt, almonds and raisins
1:00 - 2 servings greek yogurt, almonds and raisins, protein, low fat frozen yogurt
5:00 - Chicken Brest, redfish filet, sauté veggies, sweet potato
7:00 - Chicken drum stick, sauté veggies
10:00 - Chicken Brest
10:30 - 2 servings greek yogurt, almonds and raisins
11:00 - low fat frozen yogurt, almonds and raisins, protein

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	5.00	500	0g	0mg	400mg	35g	35g	0g	90g
Almonds	4.00	656	58g	0mg	1mg	22g	6g	14g	24g
ON Whey Protein	2.00	220	4g	60mg	80mg	4g	2g	0g	46g
Compliments Low Fat Frozen Yogurt	1.00	110	3g	10mg	50mg	19g	15g	0g	2g
Chicken Breast	2.00	260	2g	136mg	154mg	0g	0g	0g	54g
Redfish	1.00	107	2g	48mg	85mg	0g	0g	0g	21g
Zuchini Saute	2.00	400	2g	0mg	0mg	26g	0g	0g	0g
sweet potato	1.00	180	0g	0mg	72mg	41g	17g	7g	4g
Grilled Chicken Drum Sticks	1.00	65	3g	45mg	288mg	0g	0g	0g	9g
Compliments Low Fat Frozen Yogurt	1.00	110	3g	10mg	50mg	19g	15g	0g	2g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		2,608	76g	309mg	1,181mg	166g	90g	21g	252g