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Old 01-25-2010, 04:52 PM   #28
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Monday 01.25.10

Sleep - 9ish hours with some snoozing

WarmUp
Same thing
Foam Roll
Deadlift - 190#x5, 235#x5, 285#x3

Workout
Deadlift
360# x 5
405# x 3
455# x 1+ - 7 reps
190# x 5x10 (1 min rest between sets)
Ring Dips - 5x10 (unbroken)

-then-
12 min AMRAP: - did 4 rounds
40 KB Swings (1.5 pood)
200 meter Run

I'm finally starting to feel a bit better and glad to be back in the gym. I can tell being sick took a bit from my cardio capacity (my metcon workout sucked). I've been working on my squat form too - I think my hammies are just a bit tight, but they're loosening up.

I really need to start paying attention to my nutrition. I was doing ok with it and have lost a bit of fat, but I really need to dial it in especially with eating whole foods. I know $ is no excuse and I'm probably spending more to eat worse than I am to eat better. Ideally I'd like to be eating at least 4-5 paleo meals/day + GOMAD on workout days. It's not hard - I just actually need to cook the meat up.
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