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Post by cball212 on Sept 24, 2013 18:48:12 GMT
Daily goals will be 165 grams of protein, 55 grams of fat divided into 5 meals a day. Monday 9/23/13 Nutrition 2 slices Canadian bacon 1 whole egg, 2 whites green peppers 1 ounce cheese humapro 1 scoop PB can of tuna w/ lemon juice, cracked pepper baby spinach w/ avocado, cucumbers, green peppers balsamic vinegar 1 tbsp. olive oil humapro almonds 6ounce filet grilled asparagus w/ olive oil Workout 5/3/1 Bench Press - Week 3 5 - 55lb 3 - 65lb 5 - 75lb Bench 55lbX28RP Pullups 5,5,3,3,3 Bench 10,10,10,7,5 KB rows 25lb 4 sets 20 each arm Pushups 4 sets of 5 WOD AMRAP in 15min 9 deadlifts 75lb 6 pushups 15 box jumps I did 6 and 1/3
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Post by cball212 on Sept 24, 2013 19:02:33 GMT
Tuesday 9/24/13 Nutrition 2 slices Canadian bacon 1 whole egg, 2 whites 1 ounce cheese med pumpkin spice coffee just milk muscle milk 14 almonds grilled chx romaine lettuce w/ cucumber and green peppers balsamic vinegar 2 tbsp. olive oil humapro 14 almonds salmon broccolli baby spinach w/ avocado and cucumbers Workout 3 mile run
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Post by cball212 on Sept 26, 2013 5:21:02 GMT
Weds 9/25/13 Nutrition 2 slices canadian bacon 1 whole egg, 2 whites spinach 1 ounce cheese muscle milk 14 almonds can tuna romaine w/ avocado, hard boiled egg, cucumber, green pepper balsamic vinegar humapro 1 tbsp PB 3 chicken sausages green beans Workout 5/3/1 week 3 Squats 5 80lbs 3 90lbs 5 105lbs Squats 5 sets 80lbs X 8 WOD 2 rounds for time 10x Handstand push-ups 20x Box jumps 30x Pull-ups 40x Push-ups 50x Burpees 20xknees 20x Ring Dips 150x jump rope 40x GHD situps 50x squats 66:05
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Post by cball212 on Sept 28, 2013 8:52:11 GMT
Thursday 9/26/13 Nutriton 2 slices canadian bacon 1 whole egg 2 whites 1 ounce cheese green peppers humapro 2tbsp pb grilled chx green beans baby spinach, avocado, cucumber olive oil and balsamic vinegar humapro almonds penne w/ sausage 2 Pumpkinheads Workout 3 mile walk 5/3/1 week 3 push press 5 35lb 3 50lb 4 55lb 5 sets of 8 @ 45lbs
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Post by cball212 on Sept 28, 2013 8:56:50 GMT
Friday 9/27/13 Nutrition 2 slices canadian bacon 1 egg 2 whites spinach humapro 2 tbsp pb can of tuna romaine, avocado, cucumber, green peppers and balsamic vinegar questbar grilled chicken romaine w/ edamame, pine nuts and cucumbers balsamic dressing Rest Day
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Post by cball212 on Sept 30, 2013 5:03:26 GMT
Saturday 9/28/13 nutrition quest bar humapro 2 tbsp pb 2 veggie burgers romaine lettuce w/ avocado and hard boiled egg balsamic dressing 6 oz grilled chx asparagus avocado humapro 14 almonds workout 5/3/1 - deads week 3 5 - 120lb 3 - 140lb 8 - 155lb 5 sets X 8 at 120lbs 3 mile run
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Post by cball212 on Sept 30, 2013 5:06:49 GMT
Sunday 9/29/13 nutriton humapro 2tbps pb veggie burger hard boiled egg 1 ounce cheese humapro 2 tbsp pb 8 ounces ground sirloin w/ franks hot sauce, 1 tsp sourcream and half an avocado rest day
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Post by Admin on Sept 30, 2013 18:36:11 GMT
THIS ^^^ OS AWESOME!!!
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Post by cball212 on Oct 1, 2013 8:20:56 GMT
Monday 9/30/13 nutrition questbar humapro 14 almonds guestbar grilled spareribs w/ franks hot sauce asparagus workout 3 mile run
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Post by cball212 on Oct 2, 2013 18:11:26 GMT
Tuesday 10/1/13
BW 146.7
Nutrition 2 egg whites 1 egg 2 slices Canadian bacon Green peppers
Humapro 2tbsp pb
Questbar
Chicken stir fry w/ franks hit sauce, peas, zucchini, green peppers, 1tbsp butter
Rest day
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Post by Admin on Oct 2, 2013 19:18:15 GMT
More weight training More WODs
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Post by cball212 on Oct 3, 2013 5:16:52 GMT
Wednesday 10/2/13 BW 145.4 Nutrition 2 slices canadian bacon 2 egg whites 1 egg spinach humapro 14 almonds questbar 2 meatballs, 1 sausage (no pasta) romaine w/ green peppers and balsamic vinegar Workout w/ Eileen and Randy 5/3/1 - push press week 1 (skipped deload week, Randy wants me to catch up) 5 @ 40lbs 5 @ 50lbs 10 @ 55lbs then 5 @ 50lbs, 30 @ 40lbs DB rows 25lbs @ 10 each arm 30lbs @ 10 each arm 30lbs @ 10 each arm 30lbs @ 10 then 8 each arm 30lbs @ 10, 8, 6 each arm skull crushers - not sure weight of bar but 20lbs on it the goal was to get to 100 reps but I'm so weak could only make it to 50 WOD 6min AMRAP 8 thrusters 50lb 12 box jumps did 3 rounds plus 4 thrusters (upper body was junk today) EMOM 3 pushups increasing 1 every minute 15 kb swings 25lbs did 5 rounds so made it to 7 pushups
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Post by eileen on Oct 3, 2013 10:14:35 GMT
Great job, yesterday, Cara! Workin hard!
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Post by cball212 on Oct 9, 2013 8:31:58 GMT
Thursday 10/3/13
Nutrition
2 slices canadian bacon 2 egg whites 1 egg spinach 1 ounce cheese
humapro 14 almonds
can of tuna pickles mixed green salad w/ avocado and olive oil and balsamic vinegar
quest bar
salmon asparagus
Workout 5/3/1 bench 5 @ 55 5 @ 60 8 @ 70
then 5 @ 60 and 15 @ 55
WOD 59 min of rowing
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Post by cball212 on Oct 9, 2013 8:36:52 GMT
Friday 10/4/13
Nutrition 2 slices canadian bacon 2 egg whites 1 egg green peppers 1 ounce of cheese
quest bar
chili w/ cheese
humapro 2 tbsp pb
chicken salad from texas roadhouse 22 ounce pumpkinhead
Workout
WOD Max reps - 183 1 min of pushups 2 min of bfsu 3 min box jumps 4 mins of burpees
then
10RFT 15 deadlifts @ 90lbs 15 pushups 19:10
then electric run with nurses
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