Thursday 8-20-09

Sleep:
8 hours

Eats:
8:00am: 4.5 oz ham, 1 egg, 1.25 cups spinach, 1 pear, 2 tablespoons almond butter; 4p-3c-12f

10:30am: Mom's homeade chicken chili, 9 grapes, 1.25 broccoli, .5 avocado; 3p-3c-6f

1:30pm: 5oz ground chicken, 1.25 cups broccoli, 9 grapes, .5 cup blueberries, 6 macadamia nuts, 18 almonds; 4p-3c-12f

5:00pm: Powerbar; 2p-3c-6f

7:30pm: 21g protein shake, raisins, 4 macadamia nuts, 15 almonds; 3p-3c-9f

8:30pm: 7.5oz cod, 3oz pork, 9 grapes, 1 kiwi, .25 zuccini, .5 avocado, 1 tablespoon mayo; 7p-3c-20f

TDB: 23p-18c-65f

Workout:
With a running clock run 100m sprint at the top of each minute for 12 minutes:

1. 15 sec 7. 17 sec
2. 16 sec 8. 16 sec
3. 17 sec 9. 16 sec
4. 15 sec 10. 16 sec
5. 15 sec 11. 16 sec
6. 16 sec 12. 16 sec

Squat Program:
Back Squat

1x4 207.5
1x4 220
1x4 220
1x4 220

Front Squat

1x5 135
1x5 146.25
1x5 157.5
1x5 157.5

The sprints were tough! The verdict was confirmed, I am slowww. The times ranged from 15.5 seconds to 17.5 seconds. I was unable to keep the time up to the milli-seconds by myself, next time I will get someone to time me. The squats were reletively simple, although, I was a bit gassed from the sprints.