130430

Nutrition
meal #1- 3 eggs (over-easy)
               3 strips un-cured bacon
               24oz water
meal #2- 1.5 servings heart-healthy nut mix
               3 smoked chicken drumsticks
               20oz black coffee
meal #3- 3 cups mixed greens w/ 3.5oz beef-stew meat and 2 tbsp balsamic vinaigrette
              48oz water
meal #4- met-rx protein bar
              jack link's beef jerky stick
              16oz (1 scoop) MusclePharm Amino1
post-workout- 16oz (1 scoop) MusclePharm ReCon
                        16oz kombucha
meal #5- @ noodles and company- regular sized pad thai
               32oz water
before-bed- 12oz vitamin d milk w/ 1 scoop MusclePharm Combat
                    3 zma, 1 vit c, 1 vit d, 1 multi-vitamin

Training
a) 250m row
    200m run
    dynamic exercises
    clean complex warm up
b) clean complex 20:00
        -135, 185, 225, 255, 275, 305, 315 (10# PR), 325 (f jerk)
c) 30 muscle-ups for time:
        -5:52 (:06 PR)
d) "heavy nancy"- 13:43
       5 rounds- 400m run
                       15 over-head squats 135#