Friday, April 29, 2011

4.28.11


Thursday April 28

Meal Description
Ashley
Gerard
Breakfast/snack
2 eggs
cheese
coffee

grapes
IF
Lunch
apple
7 oz chicken
9 oz chicken
spinach
Snack
grapes

Dinner
spinach, chicken, cheese, grapes and balsamic vinegrett
2 corona lights
11 oz chicken
cheese

2 corona lights





Exercise
Ashley
Gerard
Warm up
rest  day
finals!

rest day
finals!
Workout


Post Workout


4.28.11


Thursday April 28

Meal Description
Ashley
Gerard
Breakfast/snack
2 eggs
cheese
coffee

grapes
IF
Lunch
apple
7 oz chicken
9 oz chicken
spinach
Snack
grapes

Dinner
spinach, chicken, cheese, grapes and balsamic vinegrett
2 corona lights
11 oz chicken
cheese

2 corona lights





Exercise
Ashley
Gerard
Warm up
rest  day
finals!

rest day
finals!
Workout


Post Workout


4.27.11


Wednesday April 27

Meal Description
Ashley
Gerard
Breakfast/snack
3 eggs
coffee

5 oz chicken

PWO: 1 scoop egg white protein
IF
Lunch
12:00
spinach salad with pepper jack cheese, grapes and tuna steak

too many grapes
9 oz chicken
spinach
Snack
IF
PWO: egg white protein
Dinner
IF






Exercise
Ashley
Gerard
Warm up
warm up

Warm up

Workout
squat strength program
deload week
5x45
5x55
5x65
split squats and abs in between

Then:

5 rounds for time
5 back squats 75#
10 Push ups
15 GHD
25 Double unders
Time: 12 minutes
TABATA
GHD
Pull ups
Wall touches (sprint from one side of garage to the other)
Hip Thrusts
Squats
Post Workout


Tuesday, April 26, 2011

4.26.11


Tuesday April 26

Meal Description
Ashley
Gerard
Breakfast/snack
3 egg omelet with ham, spinach, and cheese
coffee
1 apple
IF
Lunch
late lunch at 3:00
salad with blue cheese, grapes, 6 oz salmon and balsamic vinaigrette
10 oz chicken and cheese
Snack

PWO: egg white protein
Dinner
IF
3 eggs, ham, chicken and cheese





Exercise
Ashley
Gerard
Warm up
warm up
some bench but shoulder and back hurt so I stopped
Warm up
Bench
5 – 160
5 – 180
5 – 210
Workout
TABATA
GHD
Pull ups
Wall touches (sprint from one side of garage to the other)
Hip Thrusts
Squats
TABATA
GHD
Pull ups
Wall touches (sprint from one side of garage to the other)
Hip Thrusts
Squats
Post Workout


Monday, April 25, 2011

4.25.11


Monday April 25            

Meal Description
Ashley
Gerard
Breakfast/snack
IF

coffee
diet coke
quiche
chicken
almond butter
peanut m&ms
Lunch
3 egg omelet with 1 oz steak, 1 oz shrimp, 1 oz cheese

Snack
3 oz chicken, cucumbers

PWO ½ scoop egg white protein
3 oz chicken


PWO 1 scoop egg white protein
Dinner
IF
10 oz chicken, some tuna, steak, shrimp and cheese





Exercise
Ashley
Gerard
Warm up
warm up
warm up

shoulder press 5-3-1 program
Workout
4 rounds
AMRAP in 5 minutes
3 cleans 75#
6 burpees
9 jumping squats
rest 90 seconds

1-4 rounds
2-4 rounds
3-3 rounds
4-3 rounds
4 rounds
AMRAP in 5 minutes
3 cleans 155#
6 burpees
9 jumping squats
rest 90 seconds

1-5 rounds
2-4 rounds
3-4 rounds
4-4 rounds

Post Workout


Wednesday, April 20, 2011

4.19.11


Tuesday 4.19.11

Meal Description
Ashley
Gerard
Breakfast/snack
3 eggs
2 pieces turkey bacon
coffee
grapes

1 serving peanut butter
IF
Lunch
late lunch at 3:00
omelet with mushrooms, peppers, ham
side of fruit

10 oz chicken
brussel sprouts

Snack

apple
Dinner
IF
eggs
eggwhite protein



Exercise
Ashley
Gerard
Warm up
rest day
rest day
Workout


Post Workout


4.18.11


Monday 4.18.11

Meal Description
Ashley
Gerard
Breakfast/snack
3 eggs
2 pieces turkey bacon

IF
Lunch
late lunch at 1:30
1/4lb turkey burger
1 cup spinach
6 oz chicken
10 oz chicken
broccoli

Snack
scoop eggwhite protein

Dinner
IF
1/4lb turkey burger
1 egg
brussel sprouts


Exercise
Ashley
Gerard
Warm up
Warm up
Warm up
Workout
AMRAP in 8 min
10 cleans 65#
5 Thrusters 45#
15 pull ups

Got 2 rounds + 10
cleans and 5 thrusters

rest 4 minutes
AMRAP in 8 min
20 KB swings 35#
30 walking lunges
40 double unders

Got 2 rounds + 20 KB, 13 lunges

rest 4 minutes
AMRAP in 8 min
10 burpees
20 push ups
30 sit ups

Got 2 rounds + 10 Burpees, 20 Pushups and 18 sit ups
AMRAP in 8 min
10 cleans 135#
5 Thrusters 135#
15 pull ups

Got 3 rounds + 5 cleans

rest 4 minutes
AMRAP in 8 min
20 KB swings 35#
30 walking lunges
40 double unders

Got 3 rounds + 10 KB
rest 4 minutes

AMRAP in 8 min
10 burpees
20 push ups
30 sit ups

Got 3 rounds + 10 burpees, 20 push ups and 23 sit ups
Post Workout