2/28/2011

I was still sore in my calves today; I did a very thorough warm-up. Today was a strange day. I had work obligations that messed with my eating and made me cancel my AM and PM workouts. I ended up doing my AM workout in the PM and not getting in my second workout. I was somewhat disappointed with this. I was supposed to lift in the AM and then do a PM interval session. I have another interval session on Wednesday that I'm very much looking forward to. Anyway my PM WOD looked like this:

Dead Hang Pull-ups Max Set: 19
DHPU w/ 53 lbs: 3 reps, then drop set of 5 unweighted
DHPU w/ 35 lbs: 4 reps, then drop set of 5 unweighted

Then:

8 x 2 @ 155 C&J (was supposed to be at 85% of 1 RPM, but I had to cut back significantly to work on form. My clean is almost perfect, my jerk is terrible)
3 x 3 Strict Press @ 135 (these felt much better than last week)

Then:

1 Muscle Up, 2 HSPU, 4 x 135 lb Bench Press
2, 4, 8
3,6,12
4,8,16
5,10,20

This part of the workout was intense. I got to the third round going straight through with no rest and then bonked on the bench press. The last two rounds took some time. The muscle-ups felt good; the HSPUs were the hardest part.

Rest 3 minutes then do:

100 push-ups with a 200m run every time you reach failure. After all the shoulder and chest work before these push-ups I had to do a lot of running. My sets were 30,18,17,15,20. I ended up running 800m. I felt good on the running, I'm excited to get out on the track on Wednesday and I'm a little upset I missed the track workout today. Overall a good day, I'm extremely excited for track workouts and for getting weightlifting shoes (ordered them online, expecting them by end of the week). I know all of lifts are going to go up with some legit shoes.

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

Meal 2 - 1 Burger, 1 slice WW Bread (430 Cal, 22g F, 24g C, 46 g P)

Meal 3 - (pre-workout) Whey, 1 Banana, 1 tbsp Peanut Butter (330 Cal, 9g F, 32g C, 30g P)

Meal 4 - (post-workout) Whey, 1 tbsp Olive Oil, 1.5 Cups WW Pasta, 1 cup FF milk, 1 Banana (675 Cal, 16.5g F, 97g C, 44g P)

Meal 5 - 6 oz Steak, 1 cup FF Milk (430 Cal, 18g F, 13g C, 54g P)

Daily Total (medium carb) 2045 Cal, 72g F, 180.5g C, 187g P