FRIDAY 3/30

Nothing today. I ate some fish for lunch which gave me the worst GI distress ever. Idon't fucking get it. I actually had to leave work early, I couldn't concentrate. Had to bag on going to eat with my parents too. Sux...

Cardio, Grip and Diet plan as promised:


Cardio Training:
Ideally, some form of cardio done daily, weather permitting
Morning, Daily:
traction and mobility work with bands:
shoulder traction
TKE's
dislocates

ham and calf stretches

Have some tea...

then start with 20 2-hand swings at a fast clip (if easy do a second set). Don't let the legs and back pump too much.

30 minute walk on trainng days, walk/run intervals on non-lifting days
more flexibility work

Afternoons on Non-lifting days (Thursday counts cuz I'm just doing bench pressing)
long walk. When Kickball starts go for a jog before doing kickball, or swing some KB's
For Sunday and Thursday workouts, utilize an extensive complex warmup with empty barbell. No set order of lifts, just work continuously for 5 minutes or so


Grip Training: The Bane of My Existence (LOL!)

SOMETHING must be done for grip DAILY. NO MORE FUCKING AROUND
Sunday: wrist and pinch (block weight for now)
Monday: Support (via bent rows on revolving Olympic bar) and #1 gripper (PW)
Tuesday: wrist
Wednesday: Support (via lowering of hang cleans... may do rows, not sure)
Thursday: #2 Gripper, post workout
Friday: support via rowing (albeit light... most likely), wrist
Saturday: #1 and 2 grippers
Gripper workouts: record total volume in 20 mins and record it.



Goals: #1 150+ reps in 20 minutes.
#2 100 reps in 20 minutes
Rep counts are PER HAND


Diet:
6 days STRICT, one day with two cheat meals (still eat 5 meals on this cheat day) is the goal.

eat these foods only:
rare lean beef
chicken breast
sardines
turkey
lettuce/mixed greens
cabbage
cauliflower
tuna
yogurt (post workout only)
Daily meal plan: Going back to 3 meals + 2 shakes
sample day:
.75-l1lb ground turkey, orange or strawberries
2 servings ON 100% casein with 4 tbsp heavy cream
.5-1lb of meat (turkey, chicken or beef) with 3 cups salad veggies
same as 2
same as 3 minus the veggies
can of sardines with some snack veggies OR post workout shake (whey, yogurt, strawberries
Calories: less than 3000 a day should do it if I bump the cardio. 2800 would be perfect, actually