Experiments with Body Composition

Holiday Workouts

2009-12-30T06:24:00.000-08:00

Have been working out at my own gym for the last 2 weeks, don't have my training journal with me, so I'll post the workouts here:

Tuesday, December 22nd:

Snatch 60/61/62kg x 3
Back Squat 146kg x 5 x 3

Thursday, December 24th:

Clean 90kg x 1, 85/86/87kg x 3
Back Squat 124kg x 5 x 2
Press 66kg x 5 x 2

Tuesday, December 29th

Snatch 62/63/64kg x 3
Back Squat 147kg x 5 x 3
Pull-ups 7, 6, 5

Update

2009-12-09T12:11:00.000-08:00

I'm going to stop posting on this blog for a while. I keep a training journal at the gym, so posting my workouts twice seems redundant, and it's not adding any value to my training. I'm eating as much as humanly possible everyday in an attempt to maintain my body weight, since I've gotten back up to 200lbs. If/when my goals change and/or my motivation to post here returns, I will resume.

Monday, November 23td

2009-11-24T06:16:00.003-08:00

WOD:

Snatch 65 x 1 x 10
Clean & Jerk 85 x 1 x 6
Back Squat 141 x 5 x 3
Pull-ups 9, 8, 5

Friday, November 20th

2009-11-22T15:09:00.001-08:00

WOD:

Snatch 60 x 1, 65 x 1, 70 x 1, 73 x 1, 74 x 1, 75 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 95 x 1
Back Squat 161 x 1, 164 x 1 x 2
Bench Press 88 x 5 x 3

2009-11-19T08:31:00.000-08:00

0530: BW = 192.2lbs

WOD:

Rest Day

Nutrition:

0900: 2 sandwiches from Starbucks. They both had nutrition info on them, totaled 53g of Protein between the two of them, and 36g of Fat.

1230: 1/2 serving Curry Chicken Salad. 1 cup Cottage Cheese. 1oz Marcona Almonds.

2000: Zeek's Pizza: 6 slices of Kitchen Sink Pizza. 2 Beer.

2009-11-18T08:12:00.001-08:00

BW = ?

WOD:

2 Hang Power Snatch + 1 Hang Snatch 50 x 1 x 3
Overhead Press 66 x 5 x 3

Nutrition:

0900: 3 Mini Crustless Quiche. 1 cups Cottage Cheese. 1oz Marcona Almonds.

1300: 2 cups Cottage Cheese. 2oz Marcona Almonds.

1600: 1 serving Curry Chicken Salad. 5oz Fig Loaf.

2100: 6oz Ground Beef, 10oz Sauteed Cabbage, 1 Avocado. 1 Fuji Apple.

Tuesday, November 17th

2009-11-18T08:10:00.001-08:00

BW = ?

WOD:

Rest Day

Nutrition:

0900: 5 Mini Crustless Quiche.

1300: 6oz Ground Beef, 10oz Sauteed Cabbage, 1 Avocado. 1 Fuji Apple.

1630: 6oz Turkey. 3oz Havarti. 2oz Marcona Almonds.

2130: 1 serving Curry Chicken Salad.

Monday, November 16th

2009-11-16T16:20:00.000-08:00

WOD:

Snatch 63 x 1 x 10 (EMOM)
Clean & Jerk 85 x 1 x 6
Back Squat 139 x 5 x 3
Pull-ups 8, 7, 5

Nutrition:

0900: 5 Mini Crustless Quiche.

1600: 6oz Turkey. 4oz Havarti.

2100: 6oz Ground Beef, 10oz Sauteed Cabbage, 1 Avocado. 2 cups Egg Nog.

Friday, November 13th

2009-11-16T16:19:00.000-08:00

WOD:

Snatch 62/63/64 x 1 x 3
Clean & Jerk 83/84/85 x 1 x 3
Back Squat 152 x 3 x 3
Deadlift 100 x 2 x 15 (Every 30sec.)

Wednesday, November 11th

2009-11-13T06:08:00.000-08:00

WOD:

Snatch 60 x 1 x 8
Overhead Press 64 x 5 x 3

Monday, November 8th

2009-11-10T10:34:00.001-08:00

WOD:

Snatch 62 x 1 x 7, 63 x 1, 64 x 1, 65 x 1
Clean & Jerk 86 x 1 x 6
Back Squat 137 x 5 x 3
Pull-ups 7, 6, 5

Friday, November 6th

2009-11-10T10:31:00.000-08:00

WOD:

Snatch 60 x 1, 65 x 1, 68 x 1, 70 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 83 x 1, 84 x 1, 85 x 1
Back Squat 160 x 1 x 3

2009-11-04T06:13:00.000-08:00

BW = ?

WOD:

Snatch + 3 Overhead Squats 60 x 3 x 4
Overhead Press 62 x 5 x 3
Glut-Ham Raise 10, 8, 6
Roman Chair Sit-up 10kg x 10, 8, 6

Nutrition:

0600: Venti Americano.

0900: 5 Mini Crustless Quiche. 2 cups Whole Milk.

1200: Tall Breve Eggnog Latte.

1330: 1 serving Italian Chicken Salad. 1 Fuji Apple.

2000: Jalisco's: Chips & Salsa. Steak Quesadilla. 3 Soft Tacos (Beef Tongue, Chicken, Chorizo). 1 Margarita.

Tuesday, November 3rd

2009-11-04T06:11:00.000-08:00

BW = ?

WOD:

Rest Day

Nutrition:

0600: Venti Americano.

0800: 5 Mini Crustless Quiche.

1200: 4oz Oven Roasted Turkey, 4oz Havarti. 2 cups Whole Milk.

1630: 1 serving Italian Chicken Salad. 1 Fuji Apple.

2100: 1 serving Squash Chili.

2009-11-02T09:16:00.000-08:00

BW = ?

WOD:

Snatch 60 x 1 x 10, 61 x 1, 62 x 1, 63 x 1
Clean & Jerk 80 x 1 x 4, 85 x 1, 90 x 1, 95 x 1
Back Squat 130 x 5, 134 x 5, 136 x 5

Nutrition:

0600: Venti Americano.

0900: 5 Mini Crustless Quiche w/ Bacon, Portabella Mushrooms, Feta Cheese. 1 Fuji Apple. 2 cups Whole Milk.

1530: 1 serving Italian Chicken Salad. 2 cups Whole Milk.

2100: 1 serving Squash Chili.

2009-11-01T10:52:00.001-08:00

BW = ?

WOD:

Rest Day

Nutrition:

1030: Venti Americano w/ Cream.

1230: Blue Star Cafe: Top Gun Scramble w/ extra Bacon (3 Eggs, Bacon, Spinach, Jack Cheese, Sour Cream, Avocado, Pico de Gallo). Side of Fruit. Toast w/ Jam. 1 Bloody Mary.

1530 - 1830: Several pieces of Elk Jerky. A few peanut butter cups. 2 Beer.

2100: 1 serving Italian Chicken Salad. 2 cups Whole Milk.

Saturday, October 31st

2009-11-01T10:47:00.001-08:00

BW = ?

WOD:

Rest Day

Nutrition:

1030: 2 cups Cottage Cheese. 3oz Macadamia Nuts.

1530: The Ram: Extreme Stadium Burger (1lb Patty, Cheese, Bacon, Mushrooms, Mayo). 1 bowl Chicken Tortilla Soup. 1 Bloody Mary. 3oz Beer.

2030 - 0100: Assorted Cheeses. Chips w/ Guacamole & Salsa. Crostinis w/ Chipotle Dip. Grapes. Shrimp. 3 Beers. 1 glass Champagne.

2009-10-30T06:31:00.001-07:00

BW = ?

WOD:

Snatch 60 x 1, 63 x 1, 65 x 1, 67 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 92 x 1
Back Squat 140 x 2, 143 x 2 x 2
Bench Press 92 x 3, 90 x 3, 86 x 5

Nutrition:

0900: 5 Mini Crustless Quiche.

1600: 4oz Turkey Pastrami, 4oz Havarti. 5oz Fig Loaf. 2oz Macadamia Nuts. 2 cups Whole Milk.

2100: Two Bells Tavern: Shared Hummus Appetizer w/ Pita Bread & Mixed Veggies. Burger w/ Sauteed Mushrooms & Cheese. 1 bowl Navy Bean & Ham Soup. 1 Beer.

Thursday, October 29th

2009-10-30T06:29:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

0900: 5 Mini Crustless Quiche.

1400: 1 serving Sonoma Chicken Salad.

1630: 4oz Turkey Pastrami, 4oz Havarti. 2oz Macadamia Nuts. 5oz Fig Loaf. 2 cups Whole Milk.

2100: ~12oz Steak. ~6oz Sauteed Chantrelle Mushrooms. 1 Beer.

2009-10-28T06:06:00.000-07:00

0530: BW = 185lbs

WOD:

Sots Press 22 x 3, 24 x 3, 26 x 3
Back Squat 105 x 5 x 3
Overhead Press 60 x 5 x 3

Nutrition:

0900: 5 Mini Crustless Quiche.

1200: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 1 Fuji Apple. 2 cups Whole Milk.

1630: 1 serving Sonoma Chicken Salad.

2100: El Guadalajara: A Few Chips w/ Salsa. Steak Quesadilla w/ Sour Cream & Guacamole. 1 small Margarita.

2009-10-27T06:05:00.001-07:00

0530: BW = 187lbs

WOD:

Rest Day

Nutrition:

0900: 3oz Smoked Turkey Breast, 3oz Havarti Cheese, 2oz Macadamia Nuts.

1400: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 2 cups Whole Milk. 1 Fuji Apple.

2100: 1 serving Sonoma Chicken Salad.

2009-10-26T16:21:00.000-07:00

BW = ?

WOD:

Snatch + Drop Snatch 57 x 1 x 10
Power Clean + Clean + Hang Clean + Jerk 75 x 1 x 6
Back Squat 127 x 5 x 3

Nutrition:

0900: 2 cups Cottage Cheese. 2oz Macadamia Nuts.

1600: 4oz Smoked Turkey Breast, 4oz Havarti Cheese. 2oz Macadamia Nuts. 1 Fuji Apple.

2100: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 2 cups Whole Milk.

2009-10-23T06:28:00.001-07:00

BW = ?

WOD:

Snatch + Drop Snatch 40 x 3, 50 x 3, 55 x 3
Snatch 60 x 1 x 3
Clean & Jerk 75 x 1, 80 x 1, 85 x 1, 86 x 1, 87 x 1
Back Squat 130 x 3, 134 x 3, 136 x 3

Nutrition:

1030: 8oz Roast Beef, 4oz Havarti, 2oz Macadamia Nuts.

1630: ~3oz Elk Jerky. 2oz Macadamia Nuts.

2100: Village Sushi: 24 pieces assorted Sashimi. 3 rolls (20 pieces). 1 large Sapporo Beer.

Thursday, October 22nd

2009-10-23T06:26:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

1200: 5 Eggs, 3tbsp Butter, ~4oz Chantrelle Mushrooms, 5 slices Bacon. 1 Fuji Apple.

1700: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.

2100: 1.5 cups Cottage Cheese, 2oz Marcona Almonds, 1 Honeycrisp Apple.

2009-10-21T06:06:00.001-07:00

BW = ?

WOD:

Learning to Split: Used a dumbell to learn how to split snatch. Split both ways with dumbell in either arm, increased weight up to a 40lb dumbell

3 Rounds, un-timed:
Side Sled Drag @ 50kg, ~100m
12 Glut-Ham Raises
12 Hamstring Sit-ups

Nutrition:

1130: 4 Eggs, 2tbsp Butter, 2tbsp Tapenade, 3 slices Bacon.

1630: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.

2100: ~14oz Steak, ~6oz Sauteed Chantrelle Mushrooms & Onions.

A New Man

2009-10-20T06:11:00.000-07:00

Got married over the weekend, hence the lack of posts over the last few days. Still recovering from the whirlwind of a weekend that it was, will resume normality tomorrow.

2009-10-15T06:05:00.000-07:00

0530: BW = 184.4lbs

WOD:

Rest Day

2009-10-14T06:11:00.000-07:00

0530: BW = 184lbs

WOD:

Front Squat 112 x 3 x 3
Overhead Press 58 x 5 x 3

2009-10-13T06:06:00.000-07:00

0530: BW = 184lbs

WOD:

Rest Day

Nutrition:

0800: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.

1100: 5 Mini Crustless Quiche.

1630: 1 serving Spaghetti Squash w/ Chicken Sausage & Marinara.

2100: 10oz Salmon. ~4oz Sauteed Chantrelle Mushrooms. Mixed Greens Salad w/ Bell Peppers, Cheddar Cheese, Olive Oil/Red Wine Vinegar Dressing.

2009-10-12T06:02:00.001-07:00

0530: BW = 184.6lbs

WOD:

Snatch 59 x 1 x 15 (EMOM)
Clean & Jerk 80 x 1 x 8 (EMOM)
Back Squat 132 x 5 x 3

Nutrition:

0800: 4 slices Paleo Blueberry Bread (Almond flour instead of Wheat flour). ~4oz Beef Jerky.

1200: 5 Mini Crustless Quiche (Portabella Mushrooms, Bacon, Feta Cheese). 8oz Strawberries.

1600: 1 serving Spaghetti Squash w/ Chicken Sausage & Marinara. 1 Asian Pear.

2100: 8oz Salmon. ~4oz Sauteed Chantrelle Mushrooms. Mixed Greens Salad w/ Bell Peppers, Cheddar Cheese, Olive Oil/Red Wine Vinegar Dressing.

2009-10-11T09:16:00.001-07:00

0900: BW = 185.2lbs

WOD:

Rest Day

Nutrition:

1100: Arnie's: Olympic Omelette (Ham, Sausage, Cheddar Cheese, Mushrooms, Onions, Bell Peppers, Sour Cream). 1 glass Orange Juice. Various Pieces of Fruit.

1800: Cheesecake Factory: Steak Diane (10oz of Steak, Peppercorn Sacue w/ Mushrooms). Caesar Salad.

2009-10-10T08:31:00.000-07:00

0730: BW = 183.8lbs

WOD:

Rest Day

Nutrition:

1130: 4 Eggs, 2tbsp Butter, 2oz Sour Cream, Salsa. 3.5 slices Bacon.

1630: The Ram: Cobb Salad (Diced chicken, avocado, chopped hickory smoked bacon, chopped boiled egg, crumbled gorgonzola, tomato, shredded iceberg lettuce, blue cheese dressing).

2130: 6 "slices" of Paleo Pizza (Almond Flour Crust, Tomato Sauce, Mozzarella Cheese, Pepperoni, Mushrooms).

2009-10-09T06:17:00.001-07:00

0530: BW = 182.6lbs

WOD:

Snatch 60 x 1, 62 x 1, 64 x 1
Clean & Jerk 80 x 1, 84 x 1, 86 x 1
Back Squat 146 x 1 x 3
Deadlift 150 x 5

Nutrition:

0800: 2 cups Fage Total Yogourt.

1130: 6oz Ground Beef, 2oz Sour Cream, 1oz Cheddar Cheese, Salsa, Romaine.

1600: 3oz Deli Ham, 1oz Smoked Turkey Breast, 4oz Havarti.

2100: The Park Pub: Pub Burger w/o Bun, w/ extra Patty, Mayo & Sauteed Mushrooms. 9 Chicken Wings.

2009-10-08T09:21:00.001-07:00

0530: BW = 184.4lbs

WOD:

Rest Day

Nutrition:

0900: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.

1230: 5 Mini Crustless Quiche. 1 Fuji Apple.

1630: 4oz Smoked Turkey Breast. 4oz Havarti Cheese.

2100: 6oz Ground Beef, Romaine, Sour Cream, Salsa, Cheese.

2009-10-07T06:08:00.000-07:00

0530: BW = 182.2lbs

WOD:

Front Squat 110 x 3 x 3
Overhead Press 60 x 4, 57 x 5, 57 x 4
Ab work

Still feel WEAK.

Nutrition:

0830: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.

1230: 5 Mini Crustless Quiche. 1 Fuji Apple.

1600: 1 serving Italian Chicken Salad.

2100: El Guadalajara: Beef Taco Salad w/ Lettuce, Bell Peppers, Mushrooms, Pico de Gallo, Sour Cream, Guacamole.

2009-10-06T07:05:00.001-07:00

0530: BW = 183.9lbs

WOD:

Rest Day

Nutrition:

0830: 1.5 cups Cottage Cheese. ~2oz Marcona Almonds.

1200: 5 Mini Crustless Quiche w/ Ground Turkey, Chevre & Bell Peppers. 1 Fuji Apple.

1600: 1 serving Italian Chicken Salad.

2100: 6oz Ground Beef, 2oz Sour Cream, Romaine, Salsa.

I'm Baaaaaack

2009-10-05T20:00:00.000-07:00

BW = ?

WOD:

Power Snatch 58 x 1 x 8 (EMOM)
Power Clean & Jerk 70 x 1 x 8 (EMOM)
Back Squat 130 x 5 x 3

I felt WEAK today, which is no surprise. I had to extend my breaks to 90sec on my O-Lifts, and that Squat weight felt HEAVY. I didn't weigh myself today, but I know I lost about 7lbs from being sick last week.

Nutrition:

0800: 1.5 cups Cottage Cheese.

1100: 1 serving Italian Chicken Salad. 1 Fuji Apple.

1600: 4oz Oven Roasted Turkey. 4oz Havarti. 6oz Fig & Nut Cake.

2100: 6oz Steak, Romaine, 2oz Sour Cream, Salsa, 1/2 Avocado. Supps: 1tbsp Fish Oil, 1 Probiotic Capsule, Multi-Vitamin.

2009-09-29T15:21:00.000-07:00

I am sick. Woke up yesterday with a cough, progressed into a fever + low energy by the end of the day. Woke up today feeling a little better, no fever, still no energy and a cough. Haven't eaten much today, drinking plenty of fluids, spent the entire afternoon lying down and intermittently napping. Hope I feel better tomorrow so I can train.

Monday, September 28th

2009-09-29T15:20:00.000-07:00

WOD:

Power Snatch 57 x 1 x 8 (every minute on the minute)
Power Clean & Jerk 75 x 1 x 8 (every minute on the minute)
Back Squat 137 x 5 x 3
Fat Bar Pull-ups 5, 4, 3

Friday, September 25th

2009-09-29T15:18:00.000-07:00

WOD:

Power Snatch 55 x 1 x 8 (every minute on the minute)
Power Clean & Jerk 70 x 1 x 8 (every minute on the minute)
Back Squat 144 x 3 x 3
Bench Press 92 x 4, 3, 2

2009-09-23T09:05:00.001-07:00

BW = ?

WOD:

Power Snatch 50 x 1 x 8 (every 30sec)
Power Clean & Jerk 60 x 1 x 8 (every 45sec)
Back Squat 108 x 5 x 2
Dynamic Effort Deadlift 120 x 2 x 20 (~50m walk between sets)

Nutrition:

0800: 1.5 cups Cottage Cheese. 2oz Macadamia Nuts. 2 Kiwis.

1200: 1/2 serving Larb Gai. ~3oz Salami. 3oz Muenster Cheese.

1800: ~8oz Pulled Chicken, Arugula, Pine Nuts, Parmesan Cheese, Olive Oil.

Tuesday, September 22nd

2009-09-23T07:01:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

1100: 4oz Roast Beef, 4oz Cheddar Cheese.

1600: 4oz Roast Beef, 4oz Cheddar Cheese.

2100: Jai Thai: 1/2 bowl Tom Kha Soup w/ Prawns. 1/2 serving Larb Gai.

2009-09-21T12:20:00.001-07:00

BW = ?

WOD:

Power Snatch 45 x 1 x 8 (every 30sec)
Power Clean & Jerk 55 x 1 x 8 (every 45sec)
Back Squat 135 x 5 x 3
Fat Bar Pull-ups 6, 5, 4
Tabata Line Sprints

Nutrition:

0800: 1.5 cups Cottage Cheese. 2oz Marcona Almonds. 2 Kiwis.

1130: 4oz Smoked Turkey Breast. 4oz Havarti.

1600: ~6oz Pulled Chicken, Arugula, Pine Nuts, Parmesan Cheese, Olive Oil. 1 Synergy Kombucha Drink.

Saturday, September 19th & Sunday, September 20th

2009-09-21T12:18:00.000-07:00

Had a great breakfast on Saturday morning of Eggs & Bacon, ate a the Red Door on Saturday night and had my usual Bowl of Chowder & Chicken Caesar Salad. Drank a lot of Saturday night, didn't eat much all of Sunday because I was tired and hungover from Saturday.

2009-09-18T06:04:00.001-07:00

BW = ?

WOD:

Power Snatch 40 x 1 x 8 (Every 30sec)
Power Clean & Jerk 50 x 1 x 8 (Every 45sec)
Back Squat 150 x 2 x 3

12 Rounds:
4 Pull-ups
6 Ball Slams @ 30lbs
8 Box Jumps @ 20"

80sec rounds. Rest remainder of 80sec after completion of round. Had to reduce to 3, 4, 5 after round 7. My lungs hurt.

Nutrition:

0600: Grande Americano.

1000: 4 Mini Crustless Quiche.

2000: La Puerta: Jalapeno Poppers. Chips & Salsa. Shredded Beef Quesadilla w/ Sour Cream & Guacamole. 1 Margarita.

2130 - 2400: 4 Vodka Sodas.

2009-09-17T07:00:00.001-07:00

0600: BW = 189lbs

WOD:

Rest Day

Nutrition:

0800: 5 Mini Crustless Quiche. 1 Pluot.

1200: 5oz Roasted Lamb Leg, 1.5oz Feta, Tomatoes, Cucumbers, Olives, 1tbsp Olive Oil, 1tbsp Red Wine Vinegar. 1/4 cup Cottage Cheese. 2oz Marcona Almonds. 2 Kiwis.

1600: 3oz Smoked Turkey Breast, 3oz Sharp Cheddar Cheese.

2100: 1 Margarita. 1 Dirty Martini.

2009-09-16T06:11:00.001-07:00

0530: BW = 190lbs

WOD:

Back Squat 106 x 5 x 2
Overhead Press 63 x 5, x 4, x 4

Nutrition:

0800: 5 Mini Crustless Quiche w/ Sausage & Sundried Tomatoes. 1 Pluot.

1200: 1 serving Italian Chicken Salad. 8oz Strawberries.

1630: 2 cups Fage Yogurt.

2009-09-15T21:27:00.000-07:00

0530: BW = 190.6lbs

WOD:

Rest Day

Nutrition:

0800: 1 cup Cottage Cheese. 2oz Marcona Almonds. 1 Pluot.

1300: ~20 Shrimp. 3oz Smoked Turkey Breast. 3oz Havarti. 8 Strawberries.

1600: 1 serving Italian Chicken Salad. Supps: 1tbsp Fish Oil, 1 Probiotic Capsule, 1 serving Multi-Vitamin.

2009-09-14T09:07:00.001-07:00

BW = ?

WOD:

Back Squat 133 x 5 x 3
Pull-ups 7, 6, 5

Nutrition:

0900: 9 Paleo Chocolate Chip Cookies (Almond Meal instead of Flour).

1300: 7oz Roasted Lamb Leg, Tomatoes, Cucumbers, Olives, 1.5oz Feta Cheese, 2tbsp Olive Oil, 2tbsp Red Wine Vinegar.

1830: 1 serving Italian Chicken Salad. 8oz Strawberries.

Sunday, September 13th

2009-09-14T09:05:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

1200: 1/4 cup Cottage Cheese. 3oz Smoked Turkey Breast. 3oz Havarti.

1900: Costco: 1 slice Combo Pizza. 1 Turkey Wrap.

2000: 1/4 cup Ben & Jerry's Oatmeal Cookie Chunk Ice Cream.

Saturday, September 12th

2009-09-14T08:57:00.000-07:00

BW = ?

WOD:

Snatch 60 x 1, 64 x 1
Clean & Jerk 80 x 1, 85 x 1

Had to stop because my wrists were killing me. I've hit my breaking point with this. I haven't seen any progress in a few weeks because everything kills my wrists. I need to give them a break and let them heal. Will have to change my programming next week.

Nutrition:

0800: Grande Americano.

1200: Portage Bay Cafe: Italian Scramble (3 Eggs, Andouille Sausage, Basil, Asiago Cheese, Tomatoes, Mushrooms). Side of Sour Cream. Side of Fruit.

1800: Quinn's: Peanuts & Olives. Assorted Cheese. Ribs. Salad. 2 glasses Wine.

2000 - 0200: Various Drinks.

2009-09-11T06:04:00.000-07:00

0530: BW = 189.6lbs

WOD:

Rest Day

Nutrition:

0600: Grande Americano.

1230: Joey's: 1/2 of Shrimp Lettuce Wraps. Lettuce Wrapped Mushroom Cheddar Burger. 2 Bloody Mary's.

1700: 3oz Smoked Turkey Breast. 3oz Havarti.

2100: A Taste of India: Shared with Christina: Lamb Coocnut Curry, Beef Korma, Chicken Tikka Masala, Tandoori Chicken Tikka. 2 Glasses Wine.

2009-09-10T15:18:00.001-07:00

0530: BW = 191.4lbs

WOD:

Front Squat 119 x 3 x 3
Overhead Press 62 x 5 x 3

Nutrition:

0600: Grande Americano.

0830: 1 cup Cottage Cheese. 2oz Marcona Almonds.

1500: 1 serving Sonoma Chicken Salad. 8oz Strawberries.

2100: 7oz Roasted Lamb Leg, 1.5oz Feta, 2tbsp Olive Oil, 2tbsp Red Wine Vinegar, Olives, Tomatoes, Cucumbers.

2009-09-09T05:58:00.001-07:00

0530: BW = 192lbs

WOD:

Rest Day

Nutrition:

0600: Grande Americano.

0800: 1 cup Fage Yogurt. 2oz Roast Beef. 2oz Macadamia Nuts.

1130: Portage Bay Cafe: Prosciutto Omelette (3 Eggs, Prosciutto, Spinach, Mushrooms, Bleu Cheese, Sun-dried Tomato Cream Sauce). side of Fruit.

1600: 1 serving Sonoma Chicken Salad. 8oz Strawberries. Supps: 1tbsp Fish Oil, 1 Probiotic capsule, 1 serving Multi-Vitamin.

2009-09-08T09:26:00.000-07:00

BW = ?

WOD:

Snatch 59 x 1 x 15 (EMOM)
Clean & Jerk 87 x 1 x 8 (EMOM)
Back Squat 131 x 5 x 3

Nutrition:

0600: Grande Americano.

1130: 1 cup Cottage Cheese. 2oz Almonds. Supps: 1tbsp Fish Oil, 1 Probiotic Capsule, 1 serving Multi-Vitamin.

1700: 4oz Smoked Turkey Breast. 3oz Havarti. 8oz Strawberries.

2100: 1 serving Sonoma Chicken Salad.

Friday, September 4th - Monday, September 7th

2009-09-08T06:50:00.000-07:00

Had a hectic last 4 days. Flew to Toronto early Friday morning for my Grandma's 80th Birthday party, flew back to Seattle early Sunday morning to get back with just enough time to make a friend's wedding that night. Nutrition was mostly good except for drinks on Friday, Saturday & Sunday night. Didn't get a solid night's sleep Thursday, Friday, Saturday or Sunday night, so spent most of Monday napping, which means I did not train. Will start reporting again Tuesday.

2009-09-03T09:04:00.000-07:00

BW = ?

WOD:

Front Squat 117 x 3 x 3
Press 63 x 4, 60 x 5 x 3

Haven't pressed in a while, have lost a little ground here. It just didn't feel right, need to get used to the technique again. Oh yeah, and my wrists were killing me.

2009-09-02T09:08:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

0600: Grande Americano.

1100: Peso's: 2 x Chorizo Scramble (Eggs, Chorizo, Onions, Anaheim Peppers, Jack Cheese, Sour Cream). 1 Margarita.

1600: 6oz Roast Beef, 4oz Cheddar Cheese. 1 Synergy Kombucha Drink.

2100: Cheesecake Factory: Spinach & Artichoke Dip. Burger w/ 2 Patties, 2 slices Cheese, Bacon, Sauce, Lettuce Wrapped (no bun).

2009-09-01T11:40:00.000-07:00

BW = ?

WOD:

Snatch 58 x 1 x 15 (Every minute on the minute)
Clean & Jerk 86 x 1 x 8 (Every minute on the minute)
Back Squat 129 x 5 x 3

Nutrition:

0900: 2 x 3 block Paleo/Zone Salad w/ Chicken.

1100: 2 Zone Bars.

1700: 6oz Herbed Turkey Breast. 4oz Havarti. 1 Synergy Kombucha Drink.

2100: Leftover Thom Kha Soup & Laarb Gai. 2oz Cottage Cheese.

Monday, August 31st

2009-09-01T09:20:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

0800: 2 Zone Bars. ~3 block Paleo/Zone Chicken Salad.

1300: The Ram: Cobb Salad.

2100: Jai Thai: Thom Kha Soup w/ Chicken. Larb Gai.

Sunday, August 30th

2009-09-01T09:15:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

1200: Mecca Cafe: Mozzarella Sticks w/ Ranch & Marinara. Club Sandwich. 2 Bloody Mary's.

2000: 6 slices Pizza.

Saturday, August 29th

2009-09-01T09:07:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

0800: Grande Americano.

1100: Tall Americano.

1200: 2 pieces Nut Bread w/ Butter.

1800: Ballard Brothers: 1 bowl Clam Chowder. 1 Black & Blue Bacon Burger. Fried w/ Tartar.

2000 - 0200: various veggies w/ dip. Lots of drinks (was at a bachelor party).

2009-08-28T06:51:00.001-07:00

BW = ?

WOD:

Snatch 60 x 1, 64 x 1, 66 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 93 x 1
Back Squat 157 x 1 x 3

Nutrition:

0600: Grande Americano.

1100: 5 Eggs, 2oz Cheddar Cheese, 2tbsp Butter.

1600: 4oz Smoked Turkey Breast, 3oz Havarti.

2100: Mama's Mexican Kitchen: Steak Picado (Steak, Tomatoes, Onions, Bell Peppers, Sour Cream, Guacamole). 3 Margaritas.

2200 - 2400: 1 double Vodka Soda. 1 shot Tequila.

Thursday, August 27th

2009-08-28T06:46:00.001-07:00

BW = ?

WOD:

Rest Day

Nutrition:

0600: Grande Americano.

1100: 2 Mini Crustless Quiche. 1 cup Fage Yogurt.

1600: Paddy Coyne's: 2 Burger Patties w/ Cheese & Grilled Onions. Wedge Salad w/ Blue Cheese Dressing & Bacon Bits.

2100: Wingmasters: 24 Chicken Wings. 3 Beers.

2009-08-26T06:11:00.001-07:00

0530: BW = 190lbs

WOD:

Snatch 57/58/59, 57/58/59, 57/58/59
Clean & Jerk 82/83/84, 82/83/84, 82/83/84
Front Squat 115 x 3 x 3

Nutrition:

0600: Grande Americano.

1200: McCormick & Schmick's: Crab & Shrimp Louie Salad.

1700: 1 serving Sonoma Chicken Salad. 6oz Blueberries. Supps: 1tbsp Fish Oil, 1 Probiotic capsule, Multi-Vitamin.

2100: La Puerta: Shredded Beef Taco Salad w/ extra Beef. 1 Jumbo Margarita.

2009-08-25T07:08:00.001-07:00

0530: BW = 190lbs

WOD:

Rest Day

Nutrition:

0600: Grande Americano.

1100: 5 Mini Crustless Quiche. 1oz Sharp Cheddar. 6oz Blueberries.

1600: 1 serving Sonoma Chicken Salad. 1 Kombucha Drink.

2100: 7oz Ground Beef, 4tbsp Sour Cream, 1 Avocado, Salsa, Romaine.

2009-08-24T09:01:00.001-07:00

0530: BW = 192lbs

WOD:

Squat Clean & Push Jerk 84 x 1 x 20 (EMOM)
Back Squat 127 x 5 x 3
Roman Chair Sit-ups 30 x 8 x 3

Nutrition:

0600: Grande Americano.

1100: 5 Mini Crustless Quiche.

1600: 1 serving Sonoma Chicken Salad. 1 Kombucha Drink.

2100: 7oz Ground Beef, 4tbsp Sour Cream, 1 Avocado, Salsa, Romaine.

New Recipe:

Mini Crustless Quiche

10 Eggs
1 1/2 cups Milk
Veggies of choice
1lb meat of choice
~1 cup Cheese of choice

Brown 1lb of Bacon or Sausage (or any other meat you want), set aside. Saute ~1 cup of veggies (onion, mushrooms, peppers, etc.), set aside. Wisk Eggs and Milk together (I use Whole Milk), pour into two muffin pans (24 quiche). Spoon in meat, veggies, and cheese into tins, bake @ 325 degrees for 25min, or until golden brown. Keeps in fridge well. 5 of these is a 7 block meal for me.

2009-08-23T13:49:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

1200: 4 Eggs, 3oz Salmon, 1 Avocado, 2tbsp Butter. Grande Americano. Supps: 1tbsp Fish Oil, 1 Probiotic capsule, Multi-Vitamin.

1700: 7oz Ground Beef, 2oz Sour Cream, 1 Avocado, Salsa, Romaine.

2100: 2 glasses Wine. 1 Margarita. 2 slices Bacon.

2009-08-22T23:09:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

0900: Grande Americano.

1130: 1 serving Italian Chicken Salad.

1530: The Daily Grill: Popcorn Shrimp. Cobb Salad.

2100: The Wing Dome: 20 Wings. 3 Beers.

2009-08-21T07:56:00.000-07:00

0530: BW = 190lbs

WOD:

Power Snatch 60 x 1, 64 x 1, 66 x 1, a bunch of misses
Clean & Push Jerk 80 x 1, a bunch of misses

5 Rounds:
.2 miles on bike @ L20
Max reps Bench Press @ 60kg
12 Burpees

Today sucked. I felt like I'd never cleaned or snatched before, and the conditioning was a death march. I think my Bench Press reps were 13, 9, 5, 4, 3.

Nutrition:

0600: Grande Americano.

1200: Peso's: 2 x Chorizo Scramble (Eggs, Chorizo, Onions, Anaheim Peppers, Jack Cheese, Sour Cream). 1 Bloody Mary.

2000: Gordon Biersch: 1 bowl Clam Chowder. 1 Burger w/ Blue Cheese, Bacon, Mayo, Lettuce, Tomato. Caesar Salad w/o Croutons. 1 Dirty Vodka Martini. 2 Beers.

2009-08-20T07:14:00.001-07:00

0530: BW = 188.4lbs

WOD:

Rest Day

Nutrition:

0600: Grande Americano.

1100: 4 Eggs, 3oz Salmon, 2tbsp Butter, 1 Avocado, 4oz Broccoli Slaw. Supps: 1tbsp Fish Oil, 1 Probiotic capsule, Multi-Vitamin.

1600: 1 serving Italian Chicken Salad.

2100: 1 serving Spaghetti Squash w/ Sausage & Marinara. 1 Dirty Vodka Martini.

2009-08-19T09:24:00.000-07:00

0530: BW = 188.4lbs

WOD:

Power Snatch 62 x 1 x 10 (Every Minute on the Minute)
Back Squat 140 x 5, 140 x 3, 130 x 5 x 3

Had no energy today. Didn't eat much Monday, plus was sick, which probably contributed. Haven't attempted a 5 x 5 in a month, have lost ground there.

Nutrition:

0600: Grande Americano.

1200: 4 Eggs, 3oz Salmon, 2tbsp Butter, 1 Avocado, 4oz Broccoli Slaw.

1700: 1 serving Italian Chicken Salad.

2100: 1 serving Spaghetti Squash w/ Sausage & Marinara.

Note: as of today, serving sizes are now 7 blocks of protein (49g) with somewhere between 14-21blocks of fat (42-63g), and negligible carbs (usually <18g).

2009-08-18T09:02:00.001-07:00

0530: BW = 191.2lbs

WOD:

Rest Day

Nutrition:

0600: Grande Americano.

1100: Leftover Chicken Caesar Salad from The Red Door. 1 cup Fage Yogurt.

1600: 1 serving Spaghetti Squash w/ Sausage & Marinara.

2100: 1 serving Italian Chicken Salad.

Monday, August 17th

2009-08-18T06:14:00.000-07:00

BW = ?

WOD:

Rest Day (nasal congestion and sore throat from last week finally developed into low energy, feverish sickness)

Nutrition:

0600: Grande Americano.

1200: 1 cup Fage Yogurt.

2100: The Red Door: 6 Buffalo Wings. Chicken Caesar Salad w/0 Croutons.

2009-08-16T10:44:00.001-07:00

0930: BW = 191.4lbs

WOD:

Rest Day

Nutrition:

1200: Grande Americano.

1600: La Puerta: Menudo. Pollo a la Crema. 1 Jumbo Margarita.

2000: Thom Kha Soup w/ Chicken. 1 Dirty Vodka Martini.

Saturday, August 15th

2009-08-16T10:20:00.001-07:00

0900: BW = 191lbs

WOD:

Rest Day

Nutrition:

0930: Grande Americano.

1200: Peso's: 2 x Chorizo Scramble (Eggs, Chorizo, Onions, Anaheim Peppers, Jack Cheese, Sour Cream). 1 Bloody Mary.

1800: Rock Bottom Brewery: 5 Buffalo Wings w/ Blue Cheese. 16oz Rib Eye w/ Jalapeno Butter. Caesar Salad w/0 Croutons.

2100: 2 String Cheese.

2300: 1 Gin & Soda.

2009-08-14T06:06:00.001-07:00

0530: BW = 191.8lbs

WOD:

Power Snatch 60 x 1, 65 x 1, 68 x 1, 70 x 1 x 4 (missed all of them)
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 93 x 1, 95 x 1 (PR)
Back Squat 151 x 3 x 3

Nutrition:

0600: Grande Americano.

1100: 1 serving Pesto Chicken Salad.

2000: The Daily Grill: Caprese Salad. 16oz Prime Rib w/ Au Jus & Horseradish. Creamed Spinach.

2009-08-13T08:41:00.000-07:00

0630: BW = 193.2lbs

WOD:

Rest Day

Nutrition:

0700: Grande Americano.

1130: 1 serving Spaghetti Squash w/ Sausage & Marinara.

1700: 1 serving Pesto Chicken Salad.

2130: 4 Eggs, 3oz Salmon, 2tbsp Butter, 1 Avocado, 4oz Broccoli Slaw.

2009-08-12T06:07:00.000-07:00

0530: BW = 193lbs

WOD:

Power Clean 88 x 1 x 6, 86 x 1 x 4
Overhead Press 63 x 5 x 3
Push Press 84 x 3 x 2
Halting Deadlift 136 x 8

Nutrition:

0600: Grande Americano.

1230: 1 serving Spaghetti Squash w/ Sausage & Marinara.

1630: 1 serving Pesto Chicken Salad

2100: Rosita's: Steak Fajitas (no rice, beans or tortillas, just meat, veggies, sour cream, guacamole). Small Dinner Salad w/ Chicken (Lettuce, Olives, Corn, Tomatoes, Avocado, Dressing).

2009-08-11T10:19:00.000-07:00

0630: BW = 193.2lbs

WOD:

Rest Day

Nutrition:

0700: Grande Americano.

1200: 4 Eggs, 3oz Salmon, 2tbsp Butter, 1 Avocado, 6oz Broccoli Slaw.

1630: 1 serving Spaghetti Squash w/ Sausage & Marinara.

2100: Blue Water Bistro: Prawn Bucket. 14oz Ribeye w/ Caesar Salad (no croutons).

2009-08-10T11:58:00.000-07:00

0530: BW = 195lbs

WOD:

Power Snatch 56 x 2 x 10 (every minute on the minute)
Heaving Snatch Balance 50 x 3 x 3
Back Squat 156 x 2 x 3

Nutrition:

0600: Grande Americano.

1200: 4 Eggs, 3oz Salmon, 2tbsp Butter, 1 Avocado, 6oz Broccoli Slaw.

1600: Caesar Salad w/ Turkey from Mad Pizza.

2100: 1 Serving Spaghetti Squash w/ Sausage & Marinara.

Sunday, August 9th

2009-08-10T11:55:00.000-07:00

1030: BW = 196lbs (WTF? must have been something in the cookies & bread, or something in the scramble from Pesos).

WOD:

Rest Day

Nutrition:

1100: Grande Americano.

1200: Leftover Mediterranean Salad w/ Turkey. Supps: 1tbsp Fish Oil, 1 Probiotic, 1 Multi-Vitamin.

1600: 4oz Salami, 2oz Cheese.

2000: The Red Door: Chicken Caesar Salad (no croutons, extra dressing). Steamers (Clams & Mussels).

2009-08-08T09:03:00.001-07:00

0900: BW = 193lbs

WOD:

Rest

Nutrition:

0900: Grande Americano.

1200: Peso's: 2 x Habenaro Sausage Scramble: White Cheddar, Bell Pepper, Green Onion, Cilantro, Spicy Habanero Sauce, Sour Cream.

1800: Mediterranean Salad w/ Turkey (Tomatoes, Cucumbers, Red Onion, Kalamata Olives, Feta Cheese, Olive Oil, Red Wine Vinegar).

1900 - 2300: Grazed on Salami, Proscuitto, Cheese, Nut Bread (Made w/ Almond Meal), "Paleo" Cookies (Made w/ Almond Meal).

2009-08-07T06:08:00.000-07:00

0530: BW = 194.2lbs

WOD:

Power Snatch 62 x 1, 67 x 1, 68 x 1, 69 x 1, 71 x 1
Power Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 94 x 1
Power Clean + Clean + Hang Clean 70 x 1, 74 x 1, 77 x 1
Gastroc-Ham Raise 12 x 3

Nutrition:

0600: Grande Americano.

1230: Pesos: 2 x Dungeness Crab Omelet (3 Eggs, Crab, Jack Cheese, Asparagus, Hollondaise Sauce).

1900: Paddy Coyne's: 2 Hamburger Patties w/ Cheese, Mushrooms & Onions. Wedge Salad w/ Onions, Bacon Bits & Blue Cheese Dressing.

2009-08-06T16:02:00.000-07:00

0630: BW = 194.6lbs

WOD:

Rest

Nutrition:

0700: Grande Americano.

1200: The Ram: Cobb Salad: Diced chicken, avocado, chopped hickory smoked bacon, chopped boiled egg, crumbled gorgonzola, tomato, shredded iceberg lettuce, Ranch Dressing.

1600: 7oz Chicken w/ Kali's Table Butter Chicken Sauce, Coconut Milk, Butter, & 2 Eggs. 6oz Blueberries. Supps: 1tbsp Fish Oil, Probiotic, Multi-Vitamin.

2100: 9oz Sirloin Steak. Romaine w/ Caesar Dressing & Parmesan Cheese. 8oz Strawberries.

2009-08-05T06:15:00.001-07:00

0540: BW = 195.2lbs

WOD:

Power Clean 86 x 1 x 10
Front Squat 120 x 2 x 4
Bench Press 93 x 5 x 3

Nutrition:

0600: Grande Americano.

1130: 4 Eggs, 3oz Salmon, 2tbsp Butter, 1/2 cup Coconut Milk. 6oz Blueberries. Supps: 1tbsp Fish Oil, Probiotic, Multi-Vitamin.

1600: 6oz Chicken w/ Kali's Table Butter Chicken Sauce, Coconut Milk, & Butter. 8oz Strawberries.

2100: 5oz Ground Beef, 7oz Sauteed Cabbage, 1 Avocado.

2009-08-04T09:26:00.000-07:00

0630: BW = 196.8lbs

WOD:

Rest

Nutrition:

0700: Grande Americano.

1130: 4 Eggs, 2tbsp Butter, 4 strips Bacon. 6oz Blueberries. Supps: 1tbsp Fish Oil, Probiotic, Multi-Vitamin.

1600: 10oz Sauteed Cabbage, 6oz Ground Beef, 1 Avocado. 8oz Strawberries.

2100: 6oz Chicken w/ Kali's Table Butter Chicken Sauce, Coconut Milk, & Butter.

Monday, August 3rd

2009-08-04T09:25:00.000-07:00

WOD:

Thumbs are still sprained, couldn't hold a bar on my back, clean, press, or catch much weight overhead.

Power Snatch + 3 OHS @ 40, 42, 44, 46, 48
Drop Snatch 30 x 3, 40 x 3 x 3
Hip Extension + Leg Curl on GHD 6 x 4

Friday, July 31st

2009-08-03T08:47:00.000-07:00

WOD:

Power Snatch 60 x 1, 65 x 1, 68 x 1. Missed several PR attempts, worked from blocks
Power Clean 80 x 1, 85 x 1, 90 x 1, 93 x 1, 96 x 1. Missed several PR attempts, sprained my thumbs : (

.4miles on Bike @ L20
15 Hip Extensions w/ 35lbs
.3miles on Bike @ L20
12 Hip Extensions w/ 40lbs
.2miles on Bike @ L20
9 Hip Extensions w/ 45lbs

That was terrible. I felt pretty beat up both mentally and physically after this session.

Wednesday, July 29th

2009-07-31T07:05:00.000-07:00

WOD:

Power Clean 75kg, 3 x [every 15sec for a min, every 30sec for a min, every min]
Back Squat 127 x 5 x 3
Overhead Press 61 x 5 x 5

Monday, July 27th

2009-07-28T08:50:00.000-07:00

WOD:

Power Snatch 63 x 1 x 10
Back Squat 150 x 5 x 3, 150 x 1, 150 x 2
Rack Pull 157 x 5
Behind the Neck Situps 15lbs x 8 x 6 x 4 x 2
GHD Supine Iso DB Press 20lbs x 8 x 7 x 6 x 5

Friday, July 24th

2009-07-27T09:23:00.000-07:00

WOD:

Power Snatch 60 x 1, 65 x 1, 68 x 1, 70 x 1 x 3
Power Clean 80 x 1, 85 x 1, 90 x 1, 93 x 1, 95 x 1, 97 x 1 x 3
Back Squat 150 x 1, 158 x 1, 163 x 1, 168 x 1, 172 x 1
Deadlift 140 x 1, 160 x 1, 170 x 1, 183 x 1

2009-07-22T22:18:00.000-07:00

WOD:

Power Clean 84 x 1 x 10
Back Squat 118 x 5 x 2, 125 x 5 x 2
Overhead Press 62 x 5 x 5

Monday, July 20th

2009-07-21T12:53:00.001-07:00

WOD:

Power Snatch 62 x 1 x 10
Back Squat 148 x 5 x 5
Push Press 83 x 5 x 3

Friday, July 17th

2009-07-21T12:50:00.000-07:00

WOD:

Power Snatch 60 x 1, 65 x 1, 68 x 1, 69 x 1
Power Clean 80 x 1, 85 x 1, 90 x 1, 93 x 1, 95 x 1, 96 x 1
Back Squat 150 x 3 x 3

Wednesday, July 15th

2009-07-17T06:58:00.002-07:00

WOD:

Power Clean 82 x 1 x 10
Back Squat 117 x 5 x 3
Overhead Press 60 x 5 x 5

Monday, July 13th

2009-07-14T13:19:00.002-07:00

WOD:

Power Snatch 59 x 1 x 10
Back Squat 146 x 5 x 5
Push Press 82 x 5 x 3

Thursday, July 9th

2009-07-14T13:19:00.001-07:00

WOD:

3 x 500m Row

1 - 1:33.2
2 - 1:39.8
3 - 1:42.2

Wednesday, July 8th

2009-07-14T13:18:00.000-07:00

WOD:

Power Clean 80 x 1 x 10
Back Squat 115 x 5 x 3
Overhead Press 58 x 5 x 5

2009-07-06T06:33:00.001-07:00

Nutrition wasn't bad over the weekend. Had beer both Friday and Saturday night, some chips on Friday night, and 2 burgers on Saturday. Everything else was clean.

BW = 195.8lbs

WOD:

Power Snatch 58 x 1 x 10
Back Squat 144 x 5 x 5

3 Rounds:
8 Bench Press @ 80kg
12 Pull-ups
200m Run

10:04

Bench Press was hardest part by far. Had to do my last round as all singles.

Nutrition:

0730: Grande Americano.

1130: 3 Eggs, 3oz Salmon, 2tbsp Butter, 1 cup Broccoli Slaw. 1.5oz Macadamia Nuts.

1630: 7oz Smoked Chicken Breast. 4oz Cream Cheese. 1 Kombucha Drink.

2130: The Pub at Piper's Creek: Heart Attack Burger (Egg, Bacon, Cheese, Mayo, Pickles, Onions, Lettuce). Salad w/ Ranch. 4 Wings w/ Blue Cheese. 2 Beers.