Day1 Training/Diet

Started off with a couple cups of coffee.
Breakfast..1 cup steel cut oatmeal, 4 eggwhites (1 yolk), chicken, mushroom, broccoli
plenty of water

Yoga for 1 hour, need that flexibility in my old age :)

Lunch..chicken, brown rice, a little Thai yellow curry on the rice, baby broccoli

fast twitch creatine drink before workout

Workout..

warm up (hip complex stretches, shoulder mobility)
Chain push ups 3 sets 15 reps
TRX band Australian pullups 3 sets 15 reps
55lb Kettlebell swings 3 sets 20 reps
Above done in superset

Tire work (thx to Big Joe for the tire...that man's an animal)
Tire pulls (plus 2 45lb plates) followed by tire push (2 45 lb plates)
attach harness, tire walks (plus 45lb), remove plate, run back to start
add 45lb plate, backwards walk with bicep curl, forwards walk with tricep extension

Back inside the gym...
combo set
Olympic bar plus 45lb plate. Boxers (driving bar forwards as one end anchored to ground), 20 right arm, 20 left arm, 20 Russianboxers (twists), done for speed. Staright into KB snatches.
2 rounds.
Finished with 135lb barbell floor wipers (lay on back, bar pressed up, alternate bringing both legs to touch plate on left side, then right) 20 reps. Superset with Kettlebell windmills for flexibility and obliques. 2 rounds.
Good workout.

Dinner..steak, mixed vegetables, small piece tomato/herb foccacia
1 glass Riesling (oops, busted)
plenty water

will probably add asmall protein shake with glutamine before I go to bed. May need to hit the foam roller too for IT band, quads and Peroneals.

Day 1 at an end. Not too bad, will head out for a Mountain run tomorrow morning after early clients.
Catch you later.