Meal Description | Ashley | Gerard |
Breakfast/morning snack | (Fasted from 2:45am yesterday until 7:10am this morning) - 2 eggs and 2 egg whites - 2 pieces turkey bacon - 2 cups coffee | - 4 eggs scrambled - 3 pieces turkey bacon - 2 cups coffee - 1.5 oz almonds |
Lunch | - 1 apple - 2 tbsp almond butter - 5 oz chicken (baked) (ate too much but I was STARVING!!!) | - 8 oz chicken (baked) - Stir fry veggies water |
Snack | - 2 oz baked chicken - 1 apple - 2 tbsp almond butter | - 3 tbsp almond butter |
Dinner | - 3 gin and tonic - 1 glass wine - 1 paleo quesadilla with salsa, yogurt and guacamole - ½ dark chocolate bar | - 2 rum and tonic - 1 glass wine - 1 paleo quesadilla with salsa, yogurt and guacamole - ½ dark chocolate bar |
Exercise
Ashley | Gerard |
Warm up Lots and lots of stretching – quads especially sore today (about 15 minutes) 6 handwalking stretch things 12 twisting, walking lunges 10 push ups 60 second plank 60 second left plank 60 second right plank Then 4X100 meter sprints –rest aprox 30 seconds between each sprint 25 air squats 10 handstand push ups 10 GHD sit ups 10 GHR 5 squats with 45# bar Workout – from LowCountry Crossfit 21-15-9 Back squats 65# Pull ups (subbed for ring dips because we don’t have rings) Time: 8:30 (better than expected) Post Workout 3X15 standing back extensions with resistance ban 3X10 GHR (I approve of the Durability part of today’s LCCF workout. “It’s Friday, go have a beer. You deserve it!” Yes. Yes I do.) | Warm up (10) lunges-sideways lunges-squats-push ups-pull ups-ghds-ghrs foam rolled dynamic hip opener dynamic ab stretch 7 rounds 7 HSPU-7 cleans (135)-7 Pull Ups Then: 3x5 weighted pull ups worked up to 35lbs |
Sleep:
Ashley: 9:00pm-5:00am; off and on again until 6:40am (Gerard’s phone made a noise…)
Gerard: 10:30pm-6:40 am
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