PM WORKOUT-
TUESDAY-BENCH PRESS FOCUS
Tire battle 2x10sec 1x20sec
meadows row 5x8
Bench press up to 185xAMAP- i got ten then dropped to 135x20
front squat from pins-HDL 135x5/4/3/2/1 then 225x1
chest spec- 2 rounds
A1) band fly x12
A2) DB bench x15
A3) floor fly x5
FOOD-
WAKE-5:30 MAG-10
6:45- 4 eggs, kale, 3/4 cup oats, berries
11:00- 3 dark meat chicken thighs and veggies
4:00- pre wko-1/2 cup oats, 1 tbsp PB, 2 scoops whey
intra-2 scoops MAG-10
post wko-5 oz chicken, 1 cup rice
9:15- 4oz chicken and almonds and 1 scoop whey
so protein and carbs are down today because im low on mag10
but overall totals are about- 260pro/130carb/75fat CALORIES=2235
I have no idea how prtein got so higj but will definatley be bringing that down and upping carbs as ive been hitting 160 since about last week. I like were the fat is and will keep this.
So i guess the decrease in food yesterday acctually made me wake up looking leaner, well probably just holding less water from lower carb intake. Im up holding steady between 160-165 morning weight when back during football season I was between 150-155. The extra weight is not holding me down though, I ran a 4.9 sec 40yrd dash and hit a all time PR of 45" in box jump.
SO today is normally is a crossfit day but i did not go because i was skiing so when i got home i did a layer sytems workout wich im expeirementing with.
WEDNDAY-SNATCH HIGH PULL FOCUS
A1) leg curl 3x8 top partials/8 bottom partials/8 full reps @light 60#
A2) 30in box jump 3x3
B) SNATCH FROM PINS-ramp to 145
C) SNATCH FROM PINS-CLUSTERS 3x10/6/4
D) SNATCH FROM PINS HDL-115x5/4/3/2/1 froe 3 sets
SNATCH FROM PINS-95x2x3
FOOD-
wake-mag10
6:45- 3/4 cup oatmeal+berries, 4 eggs
12:00- footlong subway chicken breast
6:30- pre wko 1/2 cup oatmeal, 1 tbsp PB, 2 scoops whey
intra-mag10
POST WKO-6oz chicken, 1 cup rice
SO FOOD WAS PRETTY BAD TODAY,long time between meals not optimal FOR ME. I am latley hitting 160g carbs and that will go up, i dont mind holding a little water to gain a bit of muscle.
YESTERDAYS TRAINING:
MILITARY PRESS FOCUS
SNATCH 85X3X3
Seated row with band 3x20
Milirary press 110xAMAP got 10
arm work
This workout horriable, I felt run down and tird also got hit in the head with a bar by someone doing a snatch. Probably going to take today off and thn train tomarrow after that next week is a scheduled deload week so I plan on doing only nerual charge workouts.
So today I shoveled snow and slept all day and was consistently busy so food looked something like this-
wake-SHOVEL ALOT
MAG-10
sleep
chicken and mag10
more chicken
MAG-10
shovel
MAG-10
big steak and sweet potato
FOOD- I am eating more than i have in a long time
todays macros
PROTEIN-270
CARBS-185
FAT-67
CALORIES-2400
TRAINING- MONDAY BENCH PRESS FOCUS
WARMUP
A1)Squeeze press 2x10 top partials/5 mid partials/5 full reps
A2)Plyo pushup 2x3
B) BENCH PRESS 175X7X3
C) RING PUSHUP 2xMax Reps 30/25
D1)SEATED BAND ROW 3x12
D2)REAR DELT FLYES 3x12
E)TOWEL SHRUGS 155X3X15
F)INCLINE BENCH CURLS 3x15
workout went really well felt good! I generally will gauge my sessions in 3 ways, most days are 80% dsys; these days I feel normal and get all work done. Then there are +10% days were i feel unbreakable and go balls to the wall. Then there are -10% days these days we all have,I just dont feel good can barley get required work in if you have more -10% days then good days then you need to reavulate something in your program.
D2)
So I dont really have a set macro limit i just have LOOSE guidlines, wich is over 200g protein, 160+ gram carbs,60-70g fat. Today protein was a litlle low.
PROTEIN-215g
CARBS-195G
FAT-55g
CALORIES-2100
TRAINING- TUESDAY SQUAT FOCUS
WARMUP
SQUAT 250x7x3
10 sec rest
Hurdle hop 7x1 @30-40in
bulgarian split squat 2x10 bottomn partial/10 top/5 full w/30# DB
RDL 3x8-very explosive light weight135
bird dogs on rings 4x10 5/side
