Better Sam

Wednesday 9.30.2009

500m Row – 1:39.1

Back Squats
45x5x2, 70×5, 95×5, 125×5, 160x5x3

Bench
45x5x2, 60×5, 70×5, 85×5, 97x5x3

Chin-Ups, max sets, green band, chest to bar
9, 8, 7, 6, 5

Make-Up Logging

Friday 9.18

Back Squats
45x5x2, 75×5, 100×5, 135×5, 150x5x3

Press
45x5x2, 55×5, 60×5, 65x5x3

Deadlift
95×5, 135×5, 145×5, 150×5, 160×5

Thursday 9.24

“Grace”
30 Clean & Jerks, 95#, for time: 5:22.

Saturday 9.26

“Fight Gone Bad” – 296

Monday 9.28

Back Squat
45x5x2, 75×5, 105×5, 140×5, 155x5x3

Press
22x5x2, 42×4, 52×3, 62×2, 70x5x3

Power Clean
65×3, 75×3, 95×3, 105x3x3, 95x3x2

Scallops, mushrooms

Corn bisque

Wine and cheese biscuit

Wednesday’s Workout

Pull-Ups, Strict, Green Band
10, 10, 10

Handstand Practice

Back Squat x5
75, 95, 115, 140, 140, 140

Bench x5
45, 65, 75, 85, 95, 95, 95

Chin-Ups, Strict, Green Band, Max Reps
10, 10, 10, 8 (6 C2B), 7 (5C2B)

10.00am Breakfast
Coffee, smoothie

Again, back to logging…

Wednesday’s Foods

8.30am Breakfast
Smoothie, coffee

11.00am Snack
Handful Almonds

2.00pm Lunch Part I
1/2 turkey cheese tomato lettuce honey mustard wrap
1/2 french onion soup

4.00pm Lunch Part II
1/2 quart grassfed chocolate milk
1 apple
1 stick string cheese
diet cherry soda

10.00pm Dinner
Tuna/cheese wrap (tuna packed in oil; 2 slices cheese)
1 beer
Lots of sweet potato/beet chips
1 small milk chocolate bar
Raspberries

9.00am Breakfast
Smoothie

2.00pm Lunch
1/2 roasted chicken sandwich
1/2 chicken salad sandwich
1/2 cup tomato soup
1 diet coca cola

Friday’s Indulgences

9.00am Breakfast
Smoothie, coffee

2.00pm Lunch
Tomato soup
1/2 salmon wrap
Roast zucchini
Handful almonds
Coffee
1 beer

5.00pm Movie Snacks
4 shrimp dumplings
8 fried battered apple sticks
1 beer
Handful almonds

10.00pm Dinner
2 hot dogs
1 hot italian sausage
2 hot dog buns
Grilled zucchini and squash
4 slices cheese (2 american, 2 monterey)
2 beers
dark chocolate ice cream