2/27/16

Today was a solid workout. I trained alone, but had a good time getting everything in. I felt much better in the gym today than I had been feeling the last week. The rest I took this week really helped. Today is a high carb day for me, really enjoyed eating up! Cheat meal this week was very reasonable and within macros. 

A. 
Bench Press 
Work up to a heavy single 

-135# x 10 x 2 sets 
-185# x 5
-205# x 3 
-225# x 1 
-240# x 1 ... called it there, this is 20# off my previous PR, but I've lost a lot of weight since then, so for this upcoming cycle I feel good about going off of 240# for the cycle. 

B.
EMOM 10: 
Push-Press + Push-Jerk + Split-Jerk 

-185# x 3 sets 
-205# x 3 sets 
-225# x 3 sets 
-235# x 1 set ... this was fun, haven't split jerked in about 4 weeks, so it was good to hit this again. 

C. 
Every 12 minutes for 36 minutes (3 sets) of: 
1000m Run
15 Strict HSPU
15 Strict Pull-ups
15 Strict Stationary Dips 

-8:24
-9:21
-10:20 ... this ended up being a tough workout. Great weather for February in Chicago, was about 45 degrees and sunny. Had to get out the door and run today, was a solid conditioning piece. Haven't run much due to the winter here in Chicago, but felt pretty solid on the running. 

Meals 

0800 - 3 Eggs, 1 Spinach Wrap, 1 WW English Muffin, 1 Cup Spinach, 1 Cup Kefir 

1200 (pre-workout) 12g Whey Protein, 50g Carbs 

1400 (post-workout) - 24g Whey Protein, 100g Carbs 

1545 - 4 oz 90% Lean Beef, 2 Slices WW Bread, 2 TBSP Almond Butter, 2 TBSP Honey, 1 Cup Veggies, 1 Greek Yogurt, 5 Strawberries 

1730 - 1 WW English Muffin, 1/2 Cup Corn, 1/2 Cup Black Beans 

1930 (weekly "cheat") - 5 oz Salmon, 1 Cup White Rice, 1 Cup Veggies, 1 Serving Candy (about 29g sugar)