3 gold stars bitchezzzzz (haven’t missed one yet)

W1D4
Training Log – Recovery Day:

Today was super simple and quick. Which I was happy about because I was sore as FUCK today.

Front Squats: 2×5 @ 95#
Overhead Press: 2×5@45#
Negative Chins: 5 reps – sloooowwwwww
Abs – Decline bench 5×10, unweighted (so sore…)

Cardio – 2K meter row on the erg. I didn’t go nuts on this, around 11 minutes, slow and steady.

Stretching – 15 minutes or so.

Food Log:
Breakfast Calories Carbs Fat Protein
Egg – Medium – Medium Egg, 3 egg 198 0 13 17
Oil – Olive, 1 tsp 40 0 5 0
Rice – White, long-grain, regular, cooked, 100 g 130 28 0 3
368 28 18 20
Lunch
Generic Cooked – Quinoa, 3.5 oz 131 18 2 4
Chicken – Breast, meat only, cooked, roasted, 150 g 248 0 5 47
Goya – Canned Chick Peas (Garbanzos), 1/8 cup 25 5 0 2
Cucumber – With peel, raw, 50 g 8 2 0 0
Vegetable – Green Bell Pepper (Raw), 0.1 Cup, chopped (149 g) 3 1 0 0
Tomatoes – Red, ripe, raw, year round average, 0.1 cup cherry tomatoes 3 1 0 0
418 27 7 53
Dinner – BBQ with friends Mmmmmmm 🙂
Corn on the Cob – Grilled – Medium – No Butter, 1 cob medium 115 25 1 3
Shrimp – Cooked, moist heat, 7.5 oz 210 0 2 44
Oil – Olive, 1 tsp 40 0 5 0
Thai Kitchen – Coconut Milk (Unsweetened), 1/6 cup 70 2 7 1
Peppers – Sweet, red, raw, 0.25 cup, chopped 10 2 0 0
Veg – Grilled Zucchini, 1/2 cup (57g) 11 2 0 1
456 31 15 49
Snack 1
Apples – Raw, with skin, 1 large (3-1/4″ dia) (approx 2 per lb) 110 29 0 1
110 29 0 1
Snack 2
Pollyo – String Cheese, 2 stick (28 grams) 160 2 12 14
160 2 12 14
PWO
Optimum Nutrition – Whey Protein, Gold Standard 100%, Double Rich Chocolate, 60.8 g (1 rounded scoop) 226 4 2 48
226 4 2 48
Totals 1,738 121 54 185  
Calories Carbs Fat Protein
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s