sweet potato heaven!

trained max effort lower body reverse pyramid style this morning (fasted with coffee and BCAAs)

http://www.leangains.com/2008/12/reverse-pyramid-revisited.html

Dead lift
Warm up:
30kg - 5 reps
35kg - 5 reps

Max lift: (2mins rest between sets)
40kg - 3 sets of 5 (up by 2.5kgs)
37.5kg - 3 sets of 6
35kg - 3 sets of 7

Back Squats
Warm up:
5kg - 13 reps
6kg - 11 reps
40kg - 5 reps
50kg - 5 reps

Max lift: (2mins rest between sets)
65kg - 3 sets - 3,3,5
62.5kg - 3 sets of 6
60kg - 2 sets of 6 (1 less set then last week - i was pretty buggerd from the dead lifts and a guy was waiting for the squat rack)

so yes my legs felt like

LOL!

Broke 15.5 hour fast with 950 grams of sweet potato...(thinly sliced, par boiled, then addded 1 tbsp of coconut oil, cumin, ground corriander, rock salt, garlic powder and baked in the oven on 200 for 15mins) and 432grams prawns! NOM NOM NOM....

a little later i had 340grams non fat plain yoghurt with 100grams blue berries

Dinner: 200g lambs liver, wakame flakes, brocolli, sauerkraut

Pudding: 170g  non fat plain yoghurt with 100grams blue berries

Macronutrient break down:
Cals: 1996
Fats: 35.7
Carbs: 248.3
Pro: 181.5

Class tonight was good and I had 10! WOOP WOOP! It is awesome to see my students becoming stronger and more aware of their bodies and how they move. They are also more posturaly aware.
The challenge now is to get them to slow the breath down and not the transfer tension from one part of the body to another! In saying that it took me 10 years to work out how to do that! ;)

deciding to switch from UD2 to Leangains

"When determining what strategies you can use (and this goes for any diet), first look at what you can implement into your daily routine with a minimum of added effort. Don't go out of your way to find advanced strategies that increase the perceived challenge of your diet. That's always a recipe for failure in the long term".

thanks to martin at leangains for this


http://www.leangains.com/2010/04/leangains-guide.html