Days 26 and 27

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