Day 36

Monday February 7, Day 36

Took body fat today and was 11.5% (woohoo!)  I think I started at 15%?  Anyway, I think that’s pretty awesome.  -Ashley

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          3 eggs -          2 piece turkey bacon -          Coffee	-          4 eggs 2 egg whites -          3 pieces turkey bacon -          Coffee -          1.5 oz almonds
Lunch	-          chili -          1 egg	-          9 oz chicken -          Broccoli
Snack	-          3 oz chicken at 2:45pm	-          2 pieces turkey bacon
Dinner		-          2 bowls of chili with cheese -          6 oz of chicken -          ½ serving plain yogurt with frozen berries

Exercise

Ashley	Gerard
Warm up Dynamic Stretching, rolled, 10 air squats, 10 walking lunges, 10 burpees, 40 double unders, 10 GHD sit ups 15#, 10 GHR, 5 squats 45#, 10 air squats, 60 second plank, 60 second left plank, 60 second right plank Workout 7 rounds of 7 overhead squats 45# (I’m not good at these yet) 7 pullups Time: 10:07 Post workout 3x10 with 45# Step ups lunges 2x10 GHD sit ups 15# GHR	Stretched and rolled No workout, very sore today

Sleep:

Ashley: 9:30-5:05am – solid sleep

Gerard: 9:30-5:15am