April 30, 2011

SESSION #10
531 Deload Week

WARMUP
stretching shoulders

SQUAT
45 (5,5)
115 (5)
140 (5)
170 (5)
150 (10,10,10,10,10)

LEG EXTENSIONS
40 (12,12,12,12)


RUNNING
20min


FM
chinups 1


RECOVERY
Previous Night's Sleep: 8hrs
Food: Shake (3 scoops oats, water, ice, half banana, 3 scoops whey protein, half cup blueberries, 2tbsp peanut butter, 2 raw egg whites), oatmeal with pecans, 1lb ground turkey, 2 apples, 2 chicken breasts, small potato salad, small coleslaw, 1 diet root beer, the bad: 2 Stonehammer Red Maple Ales

April 14, 2011

FASTED AM
20 min hilly hike
farmers walk w/water jugs 100m
throwing some hay


WARMUP
stretching shoulders

BENCH
45 (5,5)
135 (3)
155 (3)
175 (5)

DECLINE BENCH
105 (10,10,10,10,10)

TRICEP CABLE PUSHDOWN
70 (10,10)

NECK HARNESS
20 (25,25,25,25)


RECOVERY
Previous Night's Sleep: 2hrs, awake 2hrs, 5.5 hrs
Food: Shake (3 scoops oats, 125ml milk, water, ice, half banana, 3 scoops whey protein, half cup blueberries, 2tbsp peanut butter, 1 raw egg white), apple, half homemade quiche, Shake (3 scoops oats, 125ml milk, water, ice, half banana, 3 scoops whey protein, 2tbsp peanut butter), tilapia fillet, red pepper, green pepper, zucchini, olive oil, feta, whole wheat pasta,diet root beer