Thursday 8-13-09

Sleep:
7.5 hours

Eats:
8:00am: 3oz chicken, 1 egg, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f

11:00am: 5oz ground chicken, stir fry veggies, 4 strawberries, 12 macadamia nuts; 4p-3c-12f

2:00pm: 4.5oz swordfish, 1 egg, 1.25 cups broccoli, 1 plum, 1 tablespoon mayo, 4 macadamia nuts; 4p-3c-12f

4:40pm: Zone Bar; 2p-2.5c-4f

8:00pm: 21g shake, .5 medium sweet potato, 15 almonds; 3p-2c-5f

10:15pm: 7.5oz cod, 1.25 cups broccoli, .25 cup hummus, 8 strawberries, 2 tablespoons mayo; 5p-4c-15f

TDB: 22p-17.5-60f

Workout:
Squat Program:
Back Squat
1x6 175
1x6 205
1x6 220
1x6 220

Front Squat
1x5 135
1x5 145
1x5 160
1x5 160

Met-Con:
3 rounds

20 GHD sit ups
30 Hip extensions

5:41

I once again felt strong on the squats. No real difficulty with any sets, good sign of the improvement I am making. All GHD sit ups were unbroken, the first two sets of hip extensions were 20-10 rep breakdown and the last set was unbroken. Maiko beasted this Met-Con out after me then slipped into vertigo.