Lots a Squats and Indian Food

Training Log — Volume Day:

Front Squats – 8 sets of 3 @ 135# These were fairly easy but it was tricky to hold my back on the last few sets because my back was a little fried from Friday/Saturdays deadlifts. Hoping to hit a 200# front squat by the end of this 10 week cycle and from the feel of this first volume day, that just might not be too hard.

Overhead Press – 6×3 @ 65# Then, couldn’t get 3 for the last two sets. My back was core was just not having it today… plus I was kinda burnt after squats. I’m trying to free myself from the addiction to my belt and it definitely makes a big difference on these…I was breaking in the middle. Not sure what I will attempt for my heavy triple on Friday. Perhaps 70 or 75. Definitely nothing more than that.

Conditioning: 25 thrusters @ 65# NFT. Did these in 5 sets of five and my shoulders/core were fried afterward. Took maybe 3-4 minutes — I didn’t time it strictly though.

I ran out of time since this is a lot of sets but I’m planning to do some planks and a 2 mile ruck with 40#s in my backpack tomorrow for accessory work.

Note to self: doing 100 deadlifts two days before volume day may have been a bad decision. But… I will survive ;)

Food Log

Sub 500 calorie Indian Feast for Dinner tonight 🙂

Breakfast Calories Carbs Fat Protein
Egg – Medium – Medium Egg, 2 egg 132 0 9 11
Butter – Salted, 1 tbsp 102 0 12 0
Generic- Lowes Food – Sour Dough Bread, 2 slice 140 28 1 6
Marmite Spread Uk – Yeast Extract, 1/4 tsp 10 0 0 2
384 28 22 19
Lunch
Chicken – Breast, meat only, cooked, roasted, 150 g 248 0 5 47
Rice – White, long-grain, regular, cooked, 100 g 130 28 0 3
Lettuce – Cos or romaine, raw, 1 cup shredded 8 2 0 1
Watermelon – Raw, 0.5 cup, diced 23 6 0 0
409 36 5 51
Dinner
Onions – Raw, 2 tbsp chopped 8 2 0 0
Chicken – Breast, meat only, cooked, roasted, 125 g 206 0 4 39
Oil – Olive, 0.5 tsp 20 0 2 0
Garlic – Raw, 3 clove 13 3 0 1
Tomatoes – Red, ripe, raw, year round average, 0.5 medium whole (2-3/5″ dia) 11 2 0 1
Goya – Canned Chick Peas (Garbanzos), 1/2 cup 100 20 1 6
Rice – White, long-grain, regular, cooked, 75 g 98 21 0 2
456 48 7 49
Snack 1
Fage – Total 0% Non Fat Greek Yogurt (6oz), 6 oz. 100 7 0 18
Apples – Raw, with skin, 1 small (2-1/2″ dia) (approx 4 per lb) 55 15 0 0
155 22 0 18
Snack 2
Strawberries – Raw, 100 g 32 8 0 1
Pollyo – String Cheese, 2 stick (28 grams) 160 2 12 14
192 10 12 15
PWO
Optimum Nutrition – Whey Protein, Gold Standard 100%, Double Rich Chocolate, 60.8 g (1 rounded scoop) 226 4 2 48
Apples – Raw, with skin, 1 small (2-1/2″ dia) (approx 4 per lb) 55 15 0 0
281 19 2 48
Totals 1,877 163 48 200  
  Calories Carbs Fat Protein
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