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Old 12-07-2010, 08:19 PM   #4
Tyler Brown
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Join Date: Dec 2010
Location: Raymore  MO
Posts: 24
Re: Tyler Brown Strength, Endurance, and Power Training

12/07/10

Tuesday

Waking bodyweight: 160.0

AM

Olympic Lifting Clean & Jerk

Worked up to a set of : 90 x 4

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

Sprints


Crossfit Workout of the Day

Resting 60 seconds between sets:*
Deadlift 2-2-2-2-2-2-2-2-2-2

My lifts: 315 for all sets. I could have gone a little higher.

http://media.crossfit.com/cf-video/C...208_BrandX.mov


PM

Run 7 miles at 9:30 pace


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 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
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 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: 3362
Fat: 55g
Carbs: 609g
Protein: 125g


Notes: I upped the calories some because I lost 0.8 pounds yesterday. I want to be down at 159 by the end of the week, but I don't want to lose it extremely quickly.
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