Diet Wed. 9/8/10 and training recap for 9/7/10

Training has been going really well so I have been a bit more tired than normal so I didn't get a chance to do much work on the blog last night.

From here on out instead of using the term cardio I will be using the term General Physical Preparedness (GPP for short). It is a much better expression to pretty much cover any activity that is not Sport Specific Preparedness (SPP) which is anything directly related to the sport you compete in (IE Powerlifting, etc.)

Last night for some GPP work I decided to do something a little different than the standard steady state cardio. So i decided to do a barbell complex. This is basically a group of 5-8 exercises done back to back with no rest until the entire cycle is done. This is done with a very light weight. For my complexes last night I chose this rotation.

Romanian Deadlifts
Bent Over Rows
Hang Cleans
Front Squats
Bradford Presses
Good Mornings

You do each lift for 8 reps and then immediately go to the next lift. After completing all six lifts you rest for 90 seconds and do another cycle for a total of 3 cycles. Each lift puts you in position for the next so there is no down time. I was happy with the results except for I have to find a substitute for bradford presses as they can handle a much smaller load than the other lifts. Perhaps I will do Jerks instead.

Overall it was a relatively quick fat burning workout though I would have to do a bit more on an off day than that. I chose to do some light heavy bag work mixed with stair climbs (5 minutes on the bag then 10 stair climbs, repeat) for an additional 20 minutes. Not a bad session overall.


Diet for Wed.

6 am- 10 egg whites 2 whole eggs 1/4 cup of grits
9 am shake consisting of 2 protein scoops, 1/2 cup oatmeal, 1 cup of milk
11:30 am Steak Top Round 10 oz. with spinach, roasted red pepper, broccoli, cauliflower, blueberries, and two small red potatoes.
2:30 pm one can tuna, 1/2 cup oatmeal, one scoop protein powder mixed with water.
5:00 pm one can tuna, one cup skim milk, one scoop protein powder
6:30 Pre-workout drink
7-8:30 training bench press
9 ish - dinner which is pork chops, some veggies, and two small potatoes.

Overall
3,068 calories
368 grams of protein
274 grams of carbs
58 grams of fat