Monday, June 9, 2014

6-9-14: Back to work; Nutrition + Training

I am still recovering from my week Long vacation in Puerto Vallarta. It seems as if whenever I come back from vacation I feel tired and wrecked and need a vacation to recover from my vacation. Any-who, I will be going back to my nutritional plan that I experimented on last year for a few months. The Nutrition "plan" is nothing fancy; I will just be eating vegetables, fruits, meats, chicken, and fish throughout the week without any bread/grains/or pasta. I will not be worried about my liquid intake, only my foods. The weekends will be my days where I can eat whatever I want. So 5 days of eating extremely healthy, 2 days eating whatever I want. I've experimented with many nutritional choices throughout the past 2 years and finally figured out that this is the best way to go. Every person's body responds differently to various nutritional choices so I recommend you experiment with different types of foods. However, just be sure to stick with a certain game-plan for more than a couple weeks as it takes months for your body to adapt to a new nutrition plan. If you start a new plan and don't see results in 4 weeks, do not stop that plan because it takes much longer than that to see the effect of Nutrition plan changes. Here is a picture of the kind of foods I will be eating. I will be mixing these foods shown with bacon, chicken, steak, eggs, fish, and other types of pork.

2 Red Potatoes + 1 Bell Pepper

Burned with 7 slices of bacon

1 red onion + 1 Cucumber sautéed with 1 orange juice + 10 Lemon Juice. Add sea salt and pepper and let it chill in the fridge for a few hours. 

10 Minutes of Mobility

Track Dynamic warm-up drills

1 Mile Run (6:30 Pace)

Deadlifts @315#

Rest 10 Minutes

4 sets:  1 Power Snatch + 1 Full Snatch

Straight into 

5x 3 Jerks

Straight into

3x5 Back squats
3x3 Back Squats

Rest 10 Minutes

For time:
50 Wallballs
40 Shoulder to OH 115#
30 Toes to bar
20 Power cleans 115#
10 Muscle ups

A few hours Later

Max rep set bench press 225#
rest 3-5 minutes
Max rep set bench press 205#
rest 3-5 minutes
Max rep set bench press 185#
rest 3-5 minutes
Max rep set bench press 135#
rest 3-5 minutes
Max rep set bench press 135#

5 Rounds Partner workout:
Partner 1: 10 ab roll-outs
Partner 2: amrap of ring dips until partner completes 10 ab rollouts
*then switch


5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*Rest 2 minutes after each round (instead of the prescribed 3) 
**First 3 rounds with 25# Weight vest