Oh my God my legs are sore

Good diet for the daytime...not so good for after dinner.
B: Apple, Protein Shake, peanut butter
L: 2 turkey burgers, salad with raisons, 1 block of feta cheese and carrots,
S: Elevate Bar, Peanut Butter
S: 2 block protein drink with greens +
D: pork and turkey lettuce wraps....probably 5 blocks of protein , maybe 3-4 blocks carbs.
BAD MEAL: cheese chips, jube jube and coke zero. Knew I was going to cheat right after I finished my workout. However I didn't take it to feel sick levels and dont' feel to bad today for it.

Workout: Squash in the morning. Won 3-1 45 min of game play
Workout: Snatch doubles: 95,115,115,135,135
Back Squat 5 reps: 245 (3 reps), 245, 245,245 (4 reps), 245....probably the hardest I have ever worked at back squat and that is what i need to do to improve. I've been babying this exercise for far too long.
Press 5 reps: 115,115,135 (4 reps), 125,125

A nice weekend at the boats and my new Kettlebell

Had another great September weekend at work which is great. For those of you that don't know I own a boat rental company with two locations in Vancouver. One in Coal Harbour and one in North Vancouver...Lonsdale area. Anyways.

Friday: Hit up 5 rep back squat at 225#, max power clean and jerk. I set a new PR in clean and Jerk at 235# which was really exciting. I then hit up santa cruz 500 which I did in 27 min and change. Probably shouldn't have done that after the strength work but whatever. the wall balls were murder which was very dissapointing because I started off really strong and was well on my way to a pr in the workout.

Saturday: Snatch: failed on 155 3 times which is dissapointing. I am raising my ass on the first pull which is causing the bar to sail. Something I am going to work on big time.
Overhead squat: 2 sets of 3 reps at 155. My wrist was very sore in the third set and caused me to cut this off.
press and weighted pullups: press 3x135, pullups 5x36#. 4 sets.

Sunday I took off.

Snatch Balance and back to good eating

First day back to good eating and here is how that went:
B: 36g protein, 3 fish oils, Sesame dream, 15g fat, 13g carb, 7g protein
L: Tuna Salad with 1 egg
S: elevate bar
S: 20g protein drink, greens +, sesame dream (small piece)
D: corn on cob, 3 pieces of pasta, 6oz or so of salmon, light 3 cheese sauce on pasta and fish
S: grapes, rasberries, 1.5 oz of cheese, 8 aldmons

Workout:
Snatch Balance (start with your feet at landing position with the bar on your back and a snatch width grip, jerk the bar up and get your ass down landing in the hole of the snatch (I know that sounds perverted and awesome. 165# good for 4th in the gym.
Weighted Dips x6 + weighted pullups x6 90 sec rest, x 5 sets. 56# for weighted dips, 20# for pullups. Definetely need to improve my pullup strength on the static and weighted pullups but I already knew that.
Box Squat with Rubber band: This was Popeye's idea and I liked it a lot. You sit on a box with the bar on your high back and the bar weighs 95# and there are big elastic bands attached to dumbells on the ground and wrapped around the bar. We did 8 sets of 3 reps. This is for explosion. Very cool.

Been away and now I am back

Woke up this morning and got on the scale and I had gained 8 pounds in the last week or so from eating like shit and drinking. Big eye opener. I am starting a 7 week program today and my goal is for the scale to read in the 170's in those 7 weeks. I will continue to up my training in terms of strength which is a priority but at the same time I am going to try and cut down to my ideal weight. Looking forward to the challenge. The rest of the barn is going to do the flab challenge and the only reason why I'm not is the last time I did it the machine said I gained in % of body fat even though I had visibly not. I will be back posting my daily diet and routine and please leave comments if you read them.

Tomorrow I will write down what I had today.