Saturday, January 29 Day 26
Meal Description | Ashley | Gerard |
Breakfast/morning snack | - 2 egg 2 egg white omelet with cheese and chicken - Coffee - 2 pieces turkey bacon | - 3 egg 3 egg white omelet with cheese and chicken - 3 pieces turkey bacon - Diet gingerale |
Lunch | - Spinach - Shredded chicken - Cheese - Salsa - Diet gingerale | - Quesadilla with chicken, cheese, salsa, and yogurt - Diet sprite |
Snack | - Few pieces of chicken | - Tortilla chips - Few pieces of chicken - Corona light |
Dinner | - Sweet potato fries - Turkey burger with salsa - 3 rum and diet gingerale (probably only 2 oz of rum though…they were WEAK) - ½ a 72% cocoa dark chocolate bar - tea | - sweet potato fries - 2 4oz turkey burgers with cheese, salsa and yogurt - 4 corona lights - ½ a 72% cocoa dark chocolate bar |
Exercise
Ashley | Gerard |
Painted the house all day Took Ajax to the dog park – got some good vitamin D…so nice out today Warm up Stretched, rolled 5 hand walk stretches 10 push ups 20 GHD sit ups with 10# 10 air squats 10 walking lunges 10 burpees More stretching (hamstrings tight) 3 dead lifts 95# (felt really heavy today) Workout AMRAP in 3 minutes of 3 dead lifts 10 lateral bar hops (1 over = 1 hop) Rest 1 minute Repeated for 4 rounds total Got 20 rounds - Started with 115# for DL, which is light for me (I used to use 125# for workouts) but my back was rounding badly. Dropped to 95#. Off day? | Painted the house all day Took Ajax to the dog park Warm up Stretched, foam rolled, dynamic hip opener, until warm Then 10-1 Jumping lunges Pull ups Work out 6 sets of 2 (2 minute rest) Back Squats @ 80% (210#) 2 on the minute 135-205 Then 2 box jumps after each Then 5x5 at 210# Romanian deadlift and hip thrust Post workout 3x10 GHD-BE |
Sleep:
Ashley: 11:30pm-8:00am
Gerard: 11:30pm-am
Sunday, January 30 Day 27
Meal Description | Ashley | Gerard |
Breakfast/morning snack | - Coffee - 3 eggs - 2 pieces turkey bacon | - 3 eggs 3 egg whites - 3 pieces turkey bacon - coffee |
Lunch | - 10 chicken wings (baked) - Mixed green curry veggies | - 10 chicken wings (baked) - almonds |
Snack | - almonds | - almonds |
Dinner | - 1 oz chicken - 6 chocolate/yogurt covered almonds (at the movies) - Diet coke | - Chicken with salsa and greek yogurt - Chocolate/yogurt almonds (movies) - Diet coke |
Exercise
Ashley | Gerard |
Warm up Stretching, rolling 5 handwalk stretches 10 twisting lunges 10 walking lunges 10 air squats 10 push ups 20 GHD sit ups 10# 20 GHRs 7 pull ups 5 front squats 45# 3 OHS 45# Work out 7 rounds of 7 OHS 45# bar 7 box jumps 7 HSPU Time: 13:03 Post workout 7-1 GHD sit ups GHRs Then 3x10 RDL 75# 3x7 pull ups 60 second plank 60 second left plank 60 second right plank | Warm up Stretched, rolled until warm Workout 4 rounds 5 OHS 135# 10 pull ups Time: 7:09 |
Sleep:
Ashley: 10:30-6:40am
Gerard: 10:30-6:40am
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