Days 12 and 13

Saturday January 15, Day 12

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          3 tbsp almond butter -          1 apple -          coffee	-          4 eggs, 2 egg whites -          4 pieces turkey bacon -          2 tbsp Almond butter -          coffee
Lunch	-          6 oz baked chicken -          Broccoli -          Water -          Coffee	-          6 oz of chicken -          guacamole
Snack	-          1 apple -          Egg patty and slice cheese from breakfast sandwich (at work and starving with a headache) -          Lots of water	-
Dinner	-          Bowl of turkey chili with cheese -          Sweet potato fries (1 potato) -          3 glasses wine	-          Paleo quesadilla -          Sweet potato fries -          2 Corona lights -          1 bud light

Exercise

Ashley	Gerard
Rest Day Incredibly sore all over, especially quads and lats.  Lots of stretching 3X60 second planks – 60 second rest in between	workout- 3 on the minute squats 95-135 2 OTM 135-185 1OTM 185-255 265(f) 215x2 185x3 RDL 5RM 185-195-205-215-225 hip thrust 5x5 225 SLDL 4x10 135 GHD 3x8 35

Sleep:

Ashley:  no idea, couldn’t fall asleep – 6:45am

Gerard: I dont sleep, I lift all night.

Feel super guilty for eating entirely too much almond butter. - Ashley

Sunday January 16, Day13

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          2 eggs and 2 egg whites -          2 pieces turkey bacon -          Coffee -          1 apple	-          4 eggs -          3 pieces turkey bacon
Lunch	-          2 eggs and 2 egg whites -          2 pieces turkey bacon -          Coffee	-painted the walls, didnt eat during the day.
Snack	-          1 apple -          water	-          1.5 oz almonds x2
Dinner	-          ¼ lb turkey burger -          2 tbsp cheese -          ¼ avocado -          1 cup broccoli -          12 soy/flaxseed tortilla chips -          3 tbsp salsa -          2 glasses red wine	-          ¼ lb turkey burger x2 -          2 tbsp cheese -          ¼ avocado -          12 soy/flaxseed tortilla chips x2 -          4 tbsp salsa -          2 corona lights

Exercise

Ashley	Gerard
Warm up Stretching – hamstrings, quads, back, calves, shoulders, lats 10 push ups 10 twisting lunges 5 handwalk stretches 10 air squats 10 squats with 45# 10 GHD sit ups 5 GHR 3 round warm up 10 GHD sit ups 5 GHR Workout 10-1 Kettle Bell swings 35# Box Jumps Time: 6:11 Post Workout 2x30 seconds hollow rocks 2x30 seconds superman holds	warm up: dynamic hip stuff, jump rope, foam rolled workout: cleans-pullups-doubleunders more of an active rest, really sore.

Sleep:

Ashley: 12:00?-6:00am

Gerard: 12:00-8am