1/31/2011

I slept 8 hours and felt alright when I woke up. I had a little bit of congestion when I woke up this morning. After a little caffeine and a meal I felt decent. My legs were no longer sore, but my shoulders are still sore. The workout today was:

10 Rounds with 60 Seconds Rest Between Each Round.

115 lb Thruster x 5
Dead-Hang Pull-up x 10
Row 100m

My times:

1.20
1.07
1.12
1.20
1.23
1.16
1.15
1.12
1.20
1.13

This workout was great conditioning. The thrusters weren't hard, just painful on my sore shoulders. The pull-ups didn't feel too bad. Had I not done a 100 dead-hang pull-ups on Saturday they would have been a lot easier. Overral a great workout; I got an intense pump and I look lean in the mirror. This diet is working very well.

Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)

Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)

Meal 3 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)

Meal 4 - 1 Chicken Breast, 8 Walnuts (400 Cal, 20g F, 0g C 48g P)

Meal 5 - 2 Cups Broccoli, 6 oz Steak (450 Cal, 18g F, 18gC, 54g P)

Meal 6 - Casein Protein (120 Cal, 1g F, 3g C , 24g P)

Daily Total (medium/low carb): 2095 Cal, 76.5g F, 117.5g C, 224g P