Thursday 6/18

Yesterday's lightweight squats with as close to perfect technique as I could muster must have really paid off as my knee felt much better.  It's certainly not 100%, not even close, but I was able to go parallel and use my legs to move some weight around.  Thank goodness.

WoD:

Clean & Jerk 3(225, 235, 245)

Hang Cln Pull 3x3 @ 280#

ClnDL 1x3 @ 305#, 2x2 @ 325#

AMRAP 5min

5 Pullups

10 Pushups

15 Box Jumps (20")

7 rounds 

Abs:

Weighted GHD Situp Ladder

12-10-8-6-4-2-4-6-8-10-12 

w/ corresponding weights (in poods)

0-.25-.5-1-1.5-2-1.5-1-.5-.25-0

Monday 6/8

Snatch - 5 singles @ 195#

Cln&Jk - 5 singles @245#

Back and Abs - 

2 Rounds NFT

Bent Row 5 @ 225#

Sit ups 5

L-Pull ups 5

KTE's 5

WoD

3 rounds for time

5 box jump (40")

10 decline pushups

1:39

Food:

Breakfast:

4 eggs

1c. broccoli

1/2 c. mushrooms

2 Turkey Sausage Links

2c. whole milk

64g fat, 67g protein, 44g carb

Lunch:

Chili - 30g fat, 144g protein, 106g carb

Salad with almonds, craisins, olive oil and lemon juice - 25g fat, 6g protein, 25g carb

Snack:

Chocolate Milk (qt) - 32g fat, 32g protein, 64g carb

Dinner:

Pork Chops w/ sweet potatoes and green beans - haven't done the calculations but the chops are huge

Note: I made some salsa pulled chicken today for lunch tomorrow and Wednesday, plus an avocado, this equals a lot of fat and protein... Yummy

I noticed that there are a lot of carbs in this.  If anybody has suggestions to how to tweak this to get more cals in the way of proteins and fat for gaining weight please post in comments.  I'm always open to constructive criticism.  Thank you in advance

Food

I'm only three days into my mass gain expedition and I can honestly say that I feel as if I've gained some weight.  I don't have a scale, nor did I take any measurements at the beginning of the program, but I feel as if I'm walking around with a little bit more weight on me.  Moving isn't any more difficult than it was before (I may be the slowest walker in the world, currently) but my legs seem like their stretching out my pants a little bit more and that my shoulders are getting closer to where they were when I swam (Aside: I don't think that will ever happen.  No shirt ever fit me due to abnormally broad shoulders).  I've been getting more and more accustomed to the quantity of food and it's only day 3.  It's exciting to think about how much more I can pound into my face as I become more and more comfortable with it.

Wednesday 6/3

Clean and Jerk - 1@250#, 1@235#

Cln Pull - 3@275, 3@295

Rack Jerk - Heavy Single, failed at 315#

SnDL - 2x3@295

WOD

30 pushups

500m Row

30 pushups

2:48