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Old 12-16-2010, 12:15 PM   #13
Tyler Brown
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Join Date: Dec 2010
Location: Raymore  MO
Posts: 24
Re: Tyler Brown Strength, Endurance, and Power Training

12/15/10

Wednesday

Waking bodyweight: 160.0

AM

Powerlifting Bench Press

Worked up to a set of : 240 x 2

Lower-body Plyometrics (60C)


Crossfit Workout of the Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

My numbers:
Shoulder Press 95-115-125-135-145
Push Press 145x2-135x3-135x3-140x3-145x3
Push Jerk 135x5-135x5-135x5-135x5-135x5

http://media.crossfit.com/cf-video/W...artHeather.mov

PM

Run 5 miles at 9:30 pace


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
2 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
0.75 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
2 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
0.75 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 3087
Fat: 47g
Carbs: 564g
Protein: 111g


Notes: I had to drop calories today since I'm still at 160lbs. I'm not sure why I'm still up at 160. My modifications yesterday should have been enough. Oh well. I'll revise my plan and then go from there.

Also, my Crossfit stuff was pathetic. Ha. It just wasn't a good workout. Also, I'm new to these explosive movements. I used to be all about bodybuilding which is more of a slow, controlled movement.
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