3/8/11

I felt surprisingly great when I woke up today. I was a little sore in my shoulders, but felt good once I warmed up. Today looked like this:

Work up to a 1 rep max bench press:
185,225,225,235,240 (failed, needed a little spot). I set a PR of 5 lbs with 235.

3 x 3 Cleans from blocks @ 185 lb
3 x 3 Snatch from blocks @ 115 lb
5 x 3 Rack Jerk @ 135 lb x 3, 95 lb x 2 (technique work)
3 x 8 Muscle Clean @ 95 lb
6 x 3 Clean Pull from Blocks @ 225 lb (my 1 rep max clean)

Then 5 super-sets with 25 lb dumbbells and no rest:
10 Curls
10 Lying triceps extensions
Max dumbbell hold with tips of fingers (I got 45,45,40,30,30 seconds)

This was a good workout. I was fairly exhausted by the end of it. The super-set, although light in weight, got me a nice pump considering there was no rest between the exercises. I'm upset my shoulders are sore and that I have not yet mastered the jerk. The snatches and bench presses felt great today though. I'm excited for the rest of the week.

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 - 6 oz Steak, 2 Slice WW Bread (610 Cal, 22g F, 48g C, 58g P)

Meal 4 - 1/2 Chicken Breast, 8 Strawberries, 1 cup Broccoli, 12 Walnuts (510 Cal, 16g F, 20g C, 32g P)

Meal 5 - 1/2 Chicken Breast, 12 Walnuts (300 Cal, 16g F, 0g C, 32g P)

Daily Total (medium carb): 2145 Cal, 79.5g C, 146.5g C, 174g P