CHANGE IS GOOD

Like I have said before I always enjoy work outs with Kettle-bells.  For our strength/skill today we did 1 arm push presses with the KB.  I like the focused muscles this hits and I feel like I get a lot stronger with my press when we do these, like it gets easier every time to increase weight each week.  I was able to go up from 32k to 36k today on my fifth set.  Even though I was able to lock out every time I felt like I didn't have as much control on the way down, so I will probably stay at that weight next week and try a new technique when racking it that Nathan suggested. 

Great night at the gym! I pushed pretty hard, pretty much to the point I could have lost my lunch in the 4th round. GOOD STUFF! hahaha
We did 4 rounds of a 30/30 work out, this is the kind of work out that is up to you to decide on how hard you want to push. I just happened to jump into a group with someone that I do not know very well but found out that that she is very competitive. As much as I tried to keep up with her on sprints there is just no way she was going to let me pass her. It made the work out fun and it probably pushed me harder then I normally would have gone. : )

Work out:

Skill:
3 TGU's each side
10 power wheel roll outs
8 ring dips

WOD: 30/30 4 rounds

JPU
burpies
row
bear crawl
sprint

Food:

Oatmeal, flax, glutamine, protein
Protein, water
chicken spinich, blackbean burrito from laughing planet
protein, water
1/2protein bar

I am not sure if I have discussed Glutamine before, but it is something I have been taking for about 4 months now. You can read about the help it provides for intense training below. But some of the other things that aren't listed is the fact that it strengthens your nails and hair. My nails used to crack pretty easy but since taking this stuff, they are much stronger and healthier. Read below, the experts can explain everything a lot better then I can.

•Most abundant amino acid in skeletal muscle often
depleted due to training,stress and poor diet.

•Can be utilized to repair trained muscles and support
the natural production of human growth hormone.

•Supports the immune system.

•Allows for more intense training sessions.

•Involved in more metabolic processes than any other
amino acid.

•Speeds recovery and prevents muscle wasting.

Produced in the body naturally, Glutamine is the
most abundant amino acid in skeletal muscle and is often depleted due to
training, stress, and poor diet. Research indicates that bodybuilders, fitness
and strength athletes, and other active people often do not produce enough
Glutamine within their liver to restore critical Glutamine levels within a
reasonable time frame following training.
Glutamine is involved in more metabolic processes than any other amino
acid. Glutamine is converted to glucose when more glucose is required by
the body as an energy source. It serves as a source of fuel for cells lining
the intestines. Without it, these cells waste away. It is also used by white
blood cells and is important for immune function. In hospitals, Glutamine
is used for patients that have severe burns to speed recovery and prevent
muscle wasting.
Supplemental Glutamine can be utilized to repair trained muscles and
support the natural production of human growth hormone, which is
important to muscle recovery and gains. Glutamine can also support the
immune system, and allow for more intense training.

We did a partner work out today. It was a lot of fun and a great work out. I know I will be feeling that in my abs tomorrow.

Work out:

Partner work out
1000 meter row
50 ring rows
100 double KB cleans / 35 lbs.
100 sit up med ball pass / 20 lbs.
50 knees to elbows
two handed walking KB swing / 45 lbs.

Food: After a bad weekend, I am back on my plan....here is a more detailed description of what I am eating and what supplements I am taking.

6:30 am 3/4 cup oatmeal, flax, glutamine, 30 grams of protein (maxpro)
8:30 am 1 scoop Max Gourmet, glutamine, 8 oz water (meal replacement drink)
9:30 am 1 scoop ISO Extreme with 8oz water (quick release protein used before and after work out)
11:30 am 2 scoops of ISO Extreme + 2 scoops of Max ACM with 16 oz water (quick release protein and triple carb complex/loader)
12:30 pm Turkey sandwich - 6 oz turkey, hummus, lettuce, onion, tomato on whole wheat bread.
3:00 pm 1 scoop Max Gourmet, glutamine, 8 oz water (meal replacement drink)
6:00 pm CPK - Waldorf chicken salad...contains field greens, grapes, apples, candied walnuts, blue cheese and a Dijon dressing that I keep on the side and use sparingly.
8:00 pm 1 scoop of maxpro ( weigh protein ) with 8 oz of water.

Spent the day trying to relax the body. Did a pretty good job of it, we went out and did a little shopping and saw a movie. Then I came home and thought of different ways to abuse my body...hahaha See video below! I WANT ONE! : )



Work out: NONE!

Food:

Oatmeal, glutamine, flax oil, protein
protein, water, glutamine
greek salad from Panera
strawberry smoothie
a bunch of Almond M&M's during the movie
oatmeal, glutamine, protein

Dadlift Friday!!! I love the deadlift....got up to 305 x5 on our fith set today. Still had more in me, but playing it safe for now and just keeping good form and making sure I don't get hurt. I saw some people going heavier tonight then they ever have....I think there are going to be a lot of new PR's at the end of the cycle. Some people are already doing more in their 2nd week then their 1 rep max at the end of the last cycle.

Work out:

Deadlift ( I can't remeber the pregression) 5 sets of 5....last set was 305 for 5.

WOD

dot drills
hip slaps
power wheel
double unders

Food:

oatmeal with stuff in it. hahaha
protein, water
chef salad
half protein bar
laughing planet burrito and a few chips (feeling bloated now)