Day 18

Friday, January 21 Day 18

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          2 eggs -          2 pieces turkey bacon -          coffee	-          4 eggs -          3 pieces turkey bacon -          coffee
Lunch	-          2 eggs -          2 pieces turkey bacon -          water	-          8 oz chicken -          Veggies -          Water
Snack	-          Diet coke -          Bowl of chicken soup -          corn/flax seed chips	-          Think thin bar -          Corn/flax seed chips
Dinner	-          Nachos!  6 oz shredded chicken, avocado, shredded cheese (2% milk kind), salsa, green chilies, Greek yogurt, cilantro -          Bottle of wine (didn’t mean to drink the whole thing…feel kind guilty and ridiculous)	-          Nachos!  Shredded chicken, avocado, shredded cheese, salsa, green chilies, Greek yogurt, cilantro -          2 corona lights -          Diet ginger ale

Exercise

Ashley	Gerard
30 minutes of stretching 60 second plank 60 second right plank 60 second left plank Glute work Too weak to workout today	Warm up Stretched, rolled, 10 push press 35#, 10 GHD sit ups/GHR/back extensions, 10 push ups, hand stand hold, 10 pull ups 3x3 CL pulls Then 7-7, 5-5, 3-3, 1-1 Hand stand push ups, Cleans, Pull ups 13:08 1x3 Clean Pull segments 10 GHD 35# 10GHR 35#

Sleep:

Ashley:  No idea – 8:30am

Gerard: 2:00am-8:00am