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2/29/2012 11:31:17 AM -
Wednesday - Final training session

Woke up early as shit today. My brain was flying 500mph with all kinds of stuff to get done.

First things first, last training session. Felt great, check it out:

Warmed up
Elliptical - 10 minutes
Dynamic mobility - not much, just some.
Static light stretching

Squats
bar x 10
135 x 5
225 x 3
315 x 1
365 x 1
405 x 1
*I did this at a commercial gym, the bar sucked and walking it out in a tight rack was miserable, the weights were clanging on the posts. To the outside eye, it probably looked like a walking disaster LOL. but came up fast.........

Bench
bar x 10
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
*I asked some random to give me a lift off with 315. Would have been better off unracking alone. But, thanks.

External DB rotation
2 x 10 x 12lbs
Internal Cable rotation
2 x 10 x 30lbs

Static stretching
elliptical 10 minutes

Time to catch a flight.
Morning weight: 184.6

yesterday's food:
meal #1
1/2 cup steel cut oats
1/2 cup blueberries
1 tbsp natty PB
2 scoops whey

Meal #2
2 scoops mag-10

Meal #3
big chicken cobb salad

Meal #4
Metabolic Drive Bar + pineapple

Meal #5
1 cup rice
1 cup broccoli
8oz chicken

Meal #6
1/2 cup oats
2 scoops whey
1 tbsp natty almond butter (gross)

Meal #7
peanut M&M's (just a handful) LOL




,
Al Caslow


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