Lifting, Core & Neck, Nutrition for the day

5/3/1 Shoulder day

warmup; light shadow boxing, dynamic stretching, 2 light sets of OH press

OH press 3x3
Upright row 3x5-7
Pull ups 3 sets

Core & Neck

Bicycle crunch
Reverse crunch
Side crunch
Weighted crunch

x 250 total

Bridge
Reverse bridge
Side bridge
Weighted bridge

x 250 total

cooldown; static stretching & balance work

Nutrition for the day

meal 1; shake (1 1/2 cup oats, 1 scoop whey), 1 cup blueberries

16 oz coffee
supplements; multivit, fish oil, move free advanced

meal 2; 1~ cup whole grain pasta, carrots, 3 slices wholegrain bread, green tea

snack; shake (a nutritional shake with antioxidants/protein/vits/etc)

meal 3; shake (1 1/2 cup oats, 1 scoop whey)

meal 4; 4 oz chicken, 1/2 cup organic brown rice (before cooked)

snack; sandwich (turkey,1 slice swiss cheese), apple, celery, green tea

meal 5; shake (1 1/2 cup oats, 1 scoop whey)

snack (bedtime); 3 tablespoon of peanut butter

supplements; fish oil

End totals; 3415 calories, ratios; 60% carb, 20% pro, 20% fat

* Current goal for calories is 3400 and I hit that right on target as usual. I believe in the importance of being able to hit the # of calories you are shooting for over and over again with very little variation. The same goes for the macro ratios too. I rounded them off for here but they were very very close.