TWINS!

Went to visit friends in the hospital who just had twins.

FASTED AM
20min light chores


STRENGTH
off


CONDITIONING
off


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food
meal 1 skipped--slept in
meal 2 oatmeal & 3 eggs
meal 3 chicken and rice
meal 4 missed--on the road
meal 5 2 chicken fajitas (chicken and grilled vegetables)
meal 6 missed--fell asleep on couch

sleep
4 hours only--up late working

MIRRORS

FASTED AM
1hr hike and barn chores


STRENGTH
531 CYCLE 5
Recovery Week
Session 4

SQUAT
45 (5,5)
80 (10)
120 (5)
150 (5)
185 (5)

LEG PRESS
160 (10,10,10,10,10)

LEG EXTENSION
40 (17,18,21,30)

LEG CURL
25 (12,12)



CONDITIONING
not scheduled


EXTRA
30min swim at cabin


FM
chinup x3
pushup x0


RECOVERY
food:
meal 1 skipped--slept in
meal 2 3 eggs, 2p toast
meal 3 chicken, rice, watermelon
meal 4 shake with whey and oatmeal
meal 5 (dinner out w/ friends, lakeside patio) salmon, rice, veggies, coffee, 1 beer
meal 6 whey and water

sleep:
7hrs, interrupted twice

FASTED AM
20min light chores


STRENGTH
off


CONDITIONING
not scheduled


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food:
meal 1 oatmeal, 3 scrambled eggs, coffee
meal 2 chicken & rice
meal 3 chicken & pasta
meal 4 skipped-worked late
meal 5 perch, greens, potato, corn
meal 6 water and whey

sleep:
7hrs, interrupted twice

HAPPY CANADA DAY

FASTED AM
20min hiking & barn chores


STRENGTH
rest day


CONDITIONING
not scheduled


EXTRA
nothing


FM
chinup x3
pushup x10


RECOVERY
food:
meal 1 oatmeal, yogurt, cottage cheese, 2 strawberries, coffee
meal 2 hamburger patty & rice
meal 3 hamburger patty & rice
meal 4 skipped-worked late
meal 5 steak, brussell sprouts, corn on cob
meal 6 water and whey

sleep:
7hrs, interrupted once

Owl Night

FASTED AM
slept in instead, didn't get good sleep


STRENGTH
531 Cycle 5
Recovery Week
Session 3

PEC DECK
pre-x
60 (15,15)

BENCH
45 (10)
80 (5)
100 (5)
120 (5)

DECLINE BENCH
110 (10,10,10,10,10)

CABLE PUSHDOWN
70 (12,12)

NECK HARNESS
27.5 (25,25,25,25,25,25)
loaded wrong weight, realized halfway through so I did 2 more sets



CONDITIONING
not scheduled


EXTRA
nothing


FM
chinup x3
pushup x0


RECOVERY
food:
meal 1 coffee, cottage cheese and yogurt
meal 2 chicken and rice
meal 3 chicken and rice
meal 4 shake with whey and oatmeal
meal 5 chicken and pasta
meal 6 shake with whey and water
cooked my breakfast oatmeal but forgot to eat it!

sleep:
7 hours, interrupted 4 times! Mating owls outside window at 4am.

Refeed Day

FASTED AM
30min walk and barn chores


STRENGTH
531 CYCLE 5
Recovery Week
Session 2

DEADLIFT
135 (5)
165 (5)
200 (5)

1 ARM TBAR ROW
45 (12,12)

PULLDOWN
110 (10,10,10,10)



CONDITIONING
Greyskull #8 50lb sandbag clean and press x50 reps
3:26



EXTRA
spread grass seed through horse paddock
stock salted and bleached dog yard


FM
chinup x3
pushup x10


RECOVERY
food:
meal 1 cottage cheese, yogurt, oatmeal

8 hour refeed:
double quarter-pounder
fries
3 coke
potato chips
2 maple candies
3 pieces pizza w/ lots of meat
6 chicken fingers
small ice cream

sleep:
7hrs, up twice

FASTED AM
skipped--pissing rain


FM
chinup x12
pushups x10


RECOVERY
meal 1 coffee, oatmeal, cottage cheese
meal 2 chicken and rice
meal 3 chicken and rice
meal 4 steak, pasta, vegetables
meal 5 shake with whey and oatmeal
meal 6 shake with whey and water