5-7-13

5-7-13

Sleep - Slep from 11:00 until 4:30, great night sleep.  I stayed up longer than I planned working on the last post for this blog.  Working on the computer always takes longer than I plan.  I woke up feeling great, I had plenty of energy through the morning but got tired after lunch.  I ate well and got my energy back in the afternoon.

Nutrition -
5:00 - greek yogurt with almonds, raisins, and protein
7:00 - quest bar
8:20 - greek yogurt with almonds
8:30 - 16 oz water with 1 pack of go greens and BCAAs
10:00 - 1 cup 2% milk
11:00 - 1 fillet of redfish, 1 serving greek yogurt, with almonds and protein
1:30 - 1 quest bar; 1 cup 2% milk
2:45 - 1 cup 2% milk 1 scoop protein
3:45 - 1 serving greek yogurt, 1 scoop protein, 1 cup 2% milk
5:20 - 1 redfish fillet, 1 serving greek yogurt, 1 cup milk
7:00 - 1 quest bar, 1 serving greek yogurt
9:30 - 2servings greek yogurt, almonds, raisins
*I didn't have time to cook any veggies last night so i was trying to get my carbs from the greek yogurt - not the best but all I could do

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	6.00	600	0g	0mg	480mg	42g	42g	0g	108g
Almonds	4.00	656	58g	0mg	1mg	22g	6g	14g	24g
Quest Protein Bar Vanilla Almond Crunch Bar	3.00	600	27g	15mg	1,080mg	66g	3g	54g	60g
Wegmans 2% Milk	5.00	650	25g	100mg	625mg	65g	60g	0g	40g
Redfish	2.00	214	4g	96mg	170mg	0g	0g	0g	42g
ON Whey Protein	4.00	440	8g	120mg	160mg	8g	4g	0g	92g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		3,160	121g	331mg	2,516mg	203g	115g	68g	366g

Skills/movements
6 pistols alternating legs front and side view
3 unbroken bar muscle ups
TnG box jumps @ 20''; 24''; 30''
hand stand walk
L-sit pull-ups
L-sit on rings
turkish get ups

300 FY (10min airdyne for max cal.)
245 cal.; 347 avg watt.  I wasn't super excited about this one.  I was feeling pretty tired before hand but I went at it hard.  I was not using that as an excuse - I went out pretty hard, watts in the 720's for the first 30 sec.  Then just held on.  I have done this test several times before but this one hurt the worst of them all,  I just started to cramp - got a horrible side stitch, quads and shoulders were on fire.  in the end I was happy with the results.

5-8-13

Sleep - Slept from 10:00 until 4:00, solid night sleep - got up once to piss.  Woke up feeling great, took a 1 hour nap at 6:30. 

Nutrition -
4:30 - 1 cup 2% milk, 1 scoop protein, one handful of almonds and raisins
6:15 - Greek yogurt, protein, and almond butter
7:30 - 1 serving greek yogurt
10:00 - Steve's paleo kit
11:45 - 2 cups 2% milk, 1 scoop protein
1:20 - 1 cup 2% milk, 1 scoop protein
2:50 - 16oz water, 1 pack go greens and BCAAs
3:00 - 1 cup 2% milk, 1 scoop protein
4:45 - 2 cups mixed baked veggies
5:00 - 1 serving greek yogurt, almond butter
7:00 - 1 cup 2% milk, 1 scoop protein powder
8:10 - 1 quest bar, 1 cup mixed veggies baked, 1 cup milk
9:15 - 1 quest bar
10:00 - 2 servings greek yogurt, 1 serving almonds, and raisins

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Wegmans 2% Milk	7.00	910	35g	140mg	875mg	91g	84g	0g	56g
ON Whey Protein	6.00	660	12g	180mg	240mg	12g	6g	0g	138g
Almonds	4.00	656	58g	0mg	1mg	22g	6g	14g	24g
Chobani Non-fat Plain Greek Yogurt	5.00	500	0g	0mg	400mg	35g	35g	0g	90g
Steve's Original PaleoKit-Coconut/Strawberry	1.00	360	18g	65mg	950mg	36g	21g	4g	28g
Baked Mixed Vegetables with Olive Oil	3.00	255	17g	0mg	18mg	30g	11g	9g	5g
Quest Protein Bar Vanilla Almond Crunch Bar	3.00	600	27g	15mg	1,080mg	66g	3g	54g	60g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		3,941	167g	400mg	3,565mg	293g	166g	81g	401g

A.  Build to 1 RM Press
5 x1 @135lbs.; 2 x 1 @ 145lbs,; 2 x 1 @ 155lbs,; 1 @ 165lbs,; 1 @ 170lbs,; 1 @ 175lbs,; 1 @ 180lbs
This was about what i was expecting, I have been trying to hit 185lbs for several months now

B.  Build to a 1 RM Split Jerk
3 @ 185lbs.; 2 @ 205lbs.; 1 @ 225lbs.; 1 @ 235lbs.; 1 @ 245lbs.; 1 @ 255lbs.; 1 @ 265lbs. (PR);
2 x (F) @ 275 lbs. - 265lbs felt good good drive on the bar, it felt fast.  275lbs didn't feel too heavy it was the split and drop that was the limiting factor.  I need work here.  I feel its more technique than stregnth

C.  Build to a 1 RM Incline Bench Press
2 x 5 @ 135lbs.; 2 x 3 @ 185lbs.; 2 x 2 @ 205lbs.; 1 @ 225lbs.; 1 @ 235lbs.; 1 @ 245lbs.;
1 x (F) @ 250lbs  - I really didn't know what to expect on this, I thought that I might be able to get more.  Its been well over a year since I've done this. Kinda felt awkward.

D.  100 HSPU for Time (1st 50 strict, 2nd 50 kipping)
5:28 - strict
11:02 -  The strict hspu started to get tough around 40, did the first 6 sets in 5s, then 3s, 2s, and the last 6 as singles.  The kipping felt good it was the eccentric that was the most teeing.  I had to spend time shaking out shoulders and arms between sets

3000m Time Trial on track ( record 400m splits)
lap 1 - 1:15
lap 2 -  1:29
lap 3 - 1:35
lap 3 - 1:35
lap 4 - 1:35
lap 5 - 1:37
lap 6 - 1:37
lap 7 - 1:37
11:32 total time.  I have never done this before so I just ran.  Talking with folks after I probably went out too hot.  It sucked but I'm pretty sure it was suppose to.  It all felt pretty consistent, breathing was good just super monotonous.    

5-9-13

Rest Day

Sleep - Went to sleep around midnight and woke up at 4:30.  I know that this was too late and I need to get more rest.  With the new gym opening up last week my schedule is all out of wack.  But we did just hire a new full time trainer that will be able to start in a week.  This will give Grayson and I a good bit more time off and I will be able to get back to 7 or 8 hours a night.  I also took 3 thirty min. naps today.

Nutrition - 
5:00 - Greek yogurt, protein, almonds and raisins
7:00 - 16oz water, 1 pack Go Greens, 1 BCAA
7:30 - quest bar
10:00 - 1 cup mixed baked veggies, 1 greek yogurt, protein, 1 serving almond butter
11:45 - 1 redfish fillet, 1 serving greek yogurt
1:50 - 1 quest bar
3:15 - Greek yogurt, protein
4:30 - Greek yogurt, 1 serving almond butter
9:00 - 1 cup 2% milk
10:15 - 4 cups baked mixed veggies
10:30 - 2 servings frozen yogurt, 1 serving almond butter and raisins, and protein, 1 serving greek yogurt

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	6.00	600	0g	0mg	480mg	42g	42g	0g	108g
ON Whey Protein	4.00	440	8g	120mg	160mg	8g	4g	0g	92g
Almonds	5.00	820	72g	0mg	2mg	28g	7g	17g	30g
Quest Nutrition Quest Protein Bar (Coconut Cashew)	2.00	340	12g	10mg	540mg	48g	4g	34g	40g
Baked Mixed Vegetables with Olive Oil	5.00	425	29g	0mg	31mg	51g	19g	15g	9g
Redfish	1.00	107	2g	48mg	85mg	0g	0g	0g	21g
Milk 2%	1.00	122	5g	20mg	115mg	12g	12g	0g	8g
Skinny Dip Frozen Yogurt Low Fat Cake Batter Frozen Yogurt	2.00	260	7g	0mg	0mg	34g	34g	0g	0g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		3,114	134g	198mg	1,412mg	222g	122g	66g	308g