Cliff notes from the last couple days

You may have noticed I haven't posted in a few days. This will happen occasionally; my busy week at work coupled with grocery shopping and doing my thing at the gym led to my lack of time to get busy on here. When this happens, I figure I'll still post workouts for my own tracking benefit, and just give you a quick description of meals and you can use your imagination. I suppose y'all may be getting bored of my meal pics because I often make the same things anyway. So on that note, I guess I'll make the executive decision to discontinue posting pictures of meals unless put together something elaborate.

Anyway, Wednesday was a full rest day so I kept my meals to mostly protein, fat, and veggies: salad with chicken and avocado; salad with canned tuna and bacon; turkey bacon omelette cooked in grass-fed butter. For dessert I had ~3Tbs. of almond butter mixed with a handful of unsalted pistaschios and half a scoop chocolate casein powder.

Thursday meathead session:

• Deadlifts (3:00 rest)
• 465 x 2
• 455 x 3
• 440 x 2 + 425 x 1
• 315 x 6 - for speed
• 225 x 8 - for speed
• Weighted chins (2:30 rest)
• BW + 80 x 2 + 1
• BW + 70 x 3 + 1
• BW + 60 x 4 + 1
• BW + 50 x 4 + 1
• EMOM 6
• Barbell rainbow with 45# plate - 4 reps each side
• 20" box stepups with two 45# KBs - 4 reps each side

Increased weight and decreased reps on deads = stalemate. Increased weight and pretty much maintained reps on chins = nice. Metcon killed forearms.

PWO: whey shake, sweet potato, frozen berries

Meal 1: chicken breast, white potato, greek yogurt, mixed veggies steamed with coconut oil and Frank's

Meal 2: 2c. eggwhites, 1c. pumpkin, 1 plantain, cinnamon, cocoa powder, all cooked in coconut oil

Freaky friday:

• Concentric-only bench press with red bands (3:00 rest)
• 185 x 4
• 205 x 3
• 225 x 2
• 235 x 1 x 2
• Incline press with 90# DB
• 7 + 1 + 10 clap pushups
• 5 + 1 + 10 clap pushups
• 1 set max dips - 26
• Metcon
• 10-8-6-4-2-4-6-8-10 pyramid pushups on med ball
• Straight leg situps with med ball - 10 reps on all rounds
• 10-20-30-40-50-40-30-20-10 double unders

Up 10# for final set on bench, increased weight for incline press, and increased reps for dips. All good things. Finished metcon in 8:38.

PWO: Whey shake, sweet potato with cinnamon

Meal 1: 6 oz. grass-fed sirloin in coconut oil with mushrooms and bell peppers, greek yogurt, steamed broccoli, 1 can of beets.

Meal 2: Salad with 1/2 lb. ground turkey fried with 2 strips of bacon, 1/2 avocado, lightly steamed broccoli with butter, salsa.

Today is Saturday. I already hit up some rowing and I ate a small meal at around 3:30. I making my meals smaller today so I can have 3-4 spread over a longer time. Hopefully tomorrow I'll get back in the "posting legit info" game. Until then, cheers!