OK Time to really play catch up here... training has been nutso but good. Diet has been on and I have yet to kill anyone so we are looking good.
Starting with food...
12 oz ribeye and nuts w/apple
Protein Shake w/ almonds
Salad with 2 chicken breasts...vinigarrete....however the fuck you spell that
Post workout snuck in larabar with protein shake...more on that later
Laura's lean, some bluberries, and almonds
As far as training today
DB Shoulder Press 6x6x80
Lat pull down sets of twenty working up to 115ish...how this converts to normal lat pull downs I don't know...this thing is plate loaded and a motherfucker
Avg band rev bench worked up to 405x2...really thought I'd have three...take it down a notch I guess
KB chest supported rows 45's at least 5 sets x 10
DB bench 80x12x3
Seated DB clean w/30's
First Metabolic Day... 4 400m sprints...I'm not like lightning yet but I did keep them all in low 1:40's. Not great by any means but I know about 6 months ago this would have been impossible in general, let alone what time I did them in.
I have been either riding or walking pretty much everyday for at least 40 mins.
Training on other days up to now has been as follows
Work out 4
A1: 495 @ just below knee
A3: 165...tried 185 for one set...looked TERRIBLE so I took it back down to 165 for a bit
A4: used 45lber
A5: shit these sucked balls...rolling sweat after first round....
Only made 3 rounds...fucking intense...will get better though.
A1:got up to 235...I did these kind of like the pin press to hit top half...All I could really do to make other parts work with having 1 rack.
A2: pretty sure got up to 175 or 185
A3: same as 2
Did it 5 times
B1: did em with 10's
B2: did em to...but thought it was underhand so next time I'll switch it to prescribed.
This shit was insane...What I expected to hit for the day and what happened was humbling to say the least
A1: Shut it down @ 385 x 4...holy fuck it blew my mind but with kb swings was done there...then hit 315x3 2sets
A2: dbl 45 kb...last set I could only get 8 and still actually do them with any sort of snap
B1: 55lb kbs
B2: this was just cruel
C1: loaded it up with 340 total
c2: did it with short band monster mini
Like I said I have been doing steady state at least four days....this week was first metabolic day so I picked the one that I loathed the most and did it. Fucking hate 400's so that will be my warzone I guess. Absolutely amazed that I did them...and felt I could improve. Good times are coming.