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Old 12-15-2010, 02:30 PM   #12
Tyler Brown
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Join Date: Dec 2010
Location: Raymore  MO
Posts: 24
Re: Tyler Brown Strength, Endurance, and Power Training

12/14/10

Tuesday

Waking bodyweight: 159.8

AM

Olympic Lifting Clean & Jerk

Worked up to a set of : 95 x 5

High-rep Lower-body
ATG Squats, Leg Press, Leg Extension, Leg Curl, Calves

Sprints


Crossfit Workout of the Day

Three rounds of:
10 Deadlifts
30 GHD situps

6:05 at 235lb Deadlift & Decline Situps (as decline as possible)

http://media.crossfit.com/cf-video/C...ourDeadGHD.mov


PM

5 Miles Fartlek Run


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g


Notes: A good day.
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"What you do in life echoes in eternity" - Maximus in "Gladiator" http://tylerbrownfitness.com/
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