Day 50

Monday February 20, Day 50

Back to the grind!  Back to work and school today after 3 relaxing days of doing almost nothing.  I'm happy to say that I stuck to my no cheese, no nuts, no diet soda, strict paleo, high protein, no carb commitment today and feel awesome.  Once or twice a weekend is plenty...more than that and I feel gross and have zero energy.  Today I feel awesome.

- Ashley

Meal Description	Ashley	Gerard
Breakfast/snack	- 2 eggs - coffee - 1 boiled egg before class	- 4 eggs 2 egg whites, low fat cheese - 2 pieces turkey bacon - coffee 1.5 oz almonds
Lunch	- 3 eggwhite omelet with spinach, 4 oz chicken, veggies, hot sauce - water	- 10 oz chicken - peppers - cheese - salsa
Snack	- ½ can tuna in romaine lettuce	1.5 oz nuts and cranberries
Dinner	Fasting	- 10 oz chicken with a little cheese, salsa and greek yogurt - diet ginger ale - 1.5 oz nuts and cranberries

Exercise	Ashley	Gerard
Warm up	Dynamic stretching, rolled, 20 walking lunges, 10 air squats, 10 pull ups, 5 back squats 45#, pass throughs with pbc pipe 3x10 with 15# GHR sit ups Gerard’s core warm up 45 second plank 10 hip slaps 45 second side plank with 10 hip dances (each side) 45 second hip thrust plank with 10 sky humpers (not sure if that’s his name or the official name for them…)	At home Dynamic stretching, rolled, jogged with dog core warm up 45 second plank 10 hip slaps 45 second side plank with 10 hip dances (each side) 45 second hip thrust plank with 10 sky humpers
Workout	Back Squats 5x45 5x65 5x75 5x85x5 MC 5 rounds 5 DL 135# 15 burpees 30 double unders Time 13:48	At home 4 rounds 400 meter run 5 OH squats 135# At citadel Hang Cleans with 10 reps ab/core work between each set (no rest) 2x165 2x170 2x175 2x180 2x185 Back Squats with 4 Goblet Split squats and 10 reps abs/core between each set 5x160 5x165 5x175 5x180 Power Pulls with 20 leg press and 10 reps  abs/core in between sets 5x135 5x135
Post Workout	Laid on the floor for a bit…