FRIDAY

Sleep

AM -- woke at 6 AM, lightning and rain woke me and the girls up

PM -- in bed late -- 1:30 AM

Eat

NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

black coffee (decaf)

post workout -- fruit protein shake

dinner -- white rice, sweet potatoes, pineapple, strawberries

snack -- pineapple, nonfat yogurt with protein and frozen cherries

Move

10' warmup

4 x 5 clean from blocks 135, 140, 145, 150

deadlift singles: 185, 275, 295, 315, 335, 350 (all with no belt)

4 x 10 single leg reverse hypers with resistance band

4 x 11 pullups with 30 second intraset before last 2 reps

4 x 10 body rows

conditioning:

8' of:

10 knee to elbow

14 single arm overhead lunges with 50# dumbbell

got through four rounds plus 7 lunges -- finished the remaining 7 lunges after time

Enjoy

  • got to spend some time with my brother tonight
  • had fun on the TV show 
  • lots of rain
  • watched movie with youngest two kids this morning
  • good workout