{365} Days A Path towards Elite Powerlifting

Day 1488

Monday January 23rd, 2012

DIET

Eggs/Fruit, Salad/Grapes/Chicken, and Stoney River Steak House - Cocoa Infused Steak, Crab Cake, and Birthday Cake for GF's Mom's Bday!.

EXERCISES

1. Rotators - 10 sets
2. DB Bench - 50 x 10, 70 x 8, 80 x 5, 90 x 5 x 5 x 5
3. DB Flyes - 8 sets
4. DB Presses - 6 sets
5. Tricep Pull Downs - 7 sets
6. Preacher Curls - 4 sets
7. BB Bicep Curls super Reverse Press - 6 sets
8. Elastic Band Biceps - 4 sets

Day 1487

Sunday January 22nd, 2011

DIET

Protein Shake/Granola Bar, Salad/Chicken/Grapes, and Bonefish Grill - Flounder, Mussel, and Creme Brule. Note to self. Bonefish is ridiculously good seafood.

EXERCISES

1. Windshield Super Bicycles - 8 sets
2. Jump Rope -   30 mins
3. Planks - 9 sets
4. Bicycles - 2 sets
5. Standing Pully Crunches - 3 sets
6. Bench Lower Abdominal Crunch - 4 sets
7. Ab Rolls - 3 sets

Day 1486

Saturday January 21st, 2012.

DIET

Protein Shake/Granola Bar, Salad/Chicken/Grapes, and Nori Nori Sushi Buffet.

EXERCISES

1. Squat - BW x 10, 135 x 10, 185 x 5, 225 x 5, 275 x 3, 315 x 1 x 1 x 1 [8]
2. Good Mornings - 9 sets
3. Squat Rotations - 8 sets
4. Hack Squats - 4 sets
5. Leg Press - 5 sets
6. Calf Raises - 16 sets

Day 1485

Friday January 20th, 2012

DIET

Random throughout the day.

EXERCISES

Hot tub.

Day 1484

Thursday January 19th, 2012.

DIET

Protein Shake, Eggs/Fruit, Salad/Grapes/Chicken, and Grace 1720 - Lamb Shank with Broccoli. (heavenly).

EXERCISES

1. Rotator - 8 sets
2. Incline BB Bench - 45 x 10, 135 x 8, 155 x 5, 185 x 3 x 3 x 3 x 3 x 3
3. Power Clean to Standing MP - 14 sets
4. Body Tricep Face Pushes - 6 sets
5. Standing Tricep Pushdowns - 15 sets
6. Biceps Pully - 7 sets
7. Side and Front Laterals - 9 sets
8. Misc Biceps - 6 sets

5 AM = new favorite workout time.

Day 1483

Wednesday January 18th, 2012.

DIET

Protein Shake, Orange Juice/Eggs/Fruit, Granola Bar, Chicken/Salad/Grapes, and Ted's Montana Grill - Ted's Filet, Sweet Potato, Crab Cakes, Orange Juice.

Note to self. Ted's Filet is a winner.

EXERCISES

1. Windshields - 4 sets
2. Stretch - 10 mins
3. Jump Rope - 30 mins
4. Speed Intervals - 4 sets
5. Incline Abs - 10 sets
6. Kane Balls - 6 sets
7. Planks - 9 Sets
8. Weighted Misc Medicine Ball Work - 3 sets
9. Side Abs - 6 sets

5 AM. #Winning.

COMMENTS

So far, my energy levels have been through the roof. Good sleep schedule and good workout routine in the morning.