Workout and Meals for 5/14/09

I was very tired this morning and actually snoozed the alarm twice but the thought of not sticking to my schedule and scrambling to get the workout in this evening made me get up!

Meals
a.m. - workout
1. immediately following - syntrax nectar w/ 1tsp glutamine, brown rice cake
after shower - green drink w/flax oil, green tea

2. vanilla greek yogurt, serving of fruit and nut crunch

3. 1/2 c organic chickpeas, 1/2 c rice, salsa, strawberries, green tea

4. cauliflower and red pepper w/3 tablespoons hummus, green tea

5. 3 oz chicken burger, 1/2 avocado, grape tomatoes, a pear

6. syntrax nectar w/1 tsp glutamine, nut and seed crunch


Workout

5 mins bike

Straight set
hang cleans - 5x5 - 35, 35, 40, 45, 45

Giant set
reverse lunges 4x8 - 8, 10, 15, 15
incline barbell press 4x8 - 45, 45, 50, 55
db shoulder press 4x8 - 8, 10, 12, 12
wide grip lat pulldown 4x8 - 50, 60, 70, 70
push ups - 4x8

Straight set
romanian deadlifts - 1 set for warm up 45x6, then 5x5 - 55, 60, 65, 70, 70

Superset
plank 30 second hold - 3 sets
cable reverse woodchop - 20, 30, 30

Bodyweight matrix - 24 squats, 12 lunges, 12 lunge jumps, 24 squat jumps

5 mins bike + streching

It took 57 mins to complete the weight portion of this workout.

This was my first time attempting hang cleans and the first set was horrible but by the second set I felt more comfortable. I watched a few videos on youtube but found this one helpful.
http://www.youtube.com/watch?v=HfOBmNLCH0g I would definitely include this exercise again. It's very challenging.

One last note. Last time I did lunge jumps, I thought I was going to hurt myself. I am getting much more comfortable with that exercise as well.

Tomorrow morning is running 3.5 miles! Running this race next Saturday ready or not people!