130411

Nutrition
morning weight: 210.4 (205# is ideal weight)
meal #1 (7:15am)- 3 eggs (scrambled) 
                           2 strips of bacon 
                           24oz water 
meal #2 (9:45am)- 4oz schnuck's beef jerky
                           1/3 cup salted cashews 
                           20oz black coffee 
meal #3 (12:00pm)- 3 pieces of Hyvee rotisserie chicken (2 thighs, 1 leg)
                             25.8oz Perrier 
pre-workout (5:15pm)- 1 packet FRS w/ 12oz water
                                  5g creatine monohydrate 
post-workout (6:45pm)- 16oz (1 scoop) MusclePharm ReCon
meal #4 (8:00pm)- 16oz vitamin d milk
                           2 scoops Progenex Recovery
                           1 banana
                           3 tbsp peanut butter 
                           ice 
meal #5 (8:45pm)- 1 cup cooked white rice 
                           1 tomato and basil chicken sausage
                           7oz smoked salmon 
                           24oz water
vitamins (9:45pm)- 1 vit c, 1 vit d, 2 zinc, 1 multi-vitamins, fish oil
                            8oz water

Training
a) 1000m row (warm up)
    mobility 
b) 3x 50ft handstand walk (25ft down and back), rest as needed 
       ---no falls, including turns 
c) 5x ME bar muscle ups, rest as needed 
       ---7, 6, 5, 5, 5
d) 10! (10-9-8-7-6-5-4-3-2-1): 5:25 
       1. 155# shoulder to overhead
       2. pull ups 
e) 500m row (cool down)
f) accumulate 2:00 l-sit hold (on parralettes w/ 45# plate)
       ---longest hold was :21