I again did not sleep as much as I wanted to; I got a little less than 7 hours. I also woke up quite a few times during the night. I usually never do this, I don't know why I did. Anyway I was sore in my shoulders and hamstrings; but I ended up feeling decent during the workout. The workout today:
Clean and Jerk, 6 x 2 @ 80 % (165 for first three sets, dropped to 135 to work on form)
Press 3 x 3 @ 115
Bench Press 5 x 5 @ 155
One Arm Dumbbell Bench Press 3 x 12 @60 lb
This workout was discouraging to say the least. Typically I can press and bench press a lot more weight. My body/shoulders is/are overloaded with this programming. I got a huge pump from this stuff. I'm looking forward to much needed rest. One arm dumbell presses are a lot more challenging than I thought they would be. After the strength stuff I did:
3 Rounds with as little rest as possible:
30 GHD Sit-ups
30 GHD Extensions
10 Pistols (each leg)
For time: 1600m Row - I got 5:31. I was exhausted after the previous work. I'd be interested to see what I row fresh.
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, 6 oz Steak (450 Cal, 18g F, 18gC, 54g P)
Meal 4 - 1 Chicken Breast, 1 Slice WW Bread (430 Cal, 19g F, 26g C, 48g P)
Daily Total (low carb): 1605 Cal, 62.5g F, 122.5g C, 154g P
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