Saturday February 12, Day 41
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Meal Description | Ashley | Gerard |
Breakfast/morning snack | Fasted for 14 hours | - Chicken, cheese, salsa, yogurt, tortilla chips |
Lunch | At 2:00 - Salad with chicken and cheese - Diet coke | |
Snack | - Almond butter - | |
Dinner | - Nachos, tortilla chips, cheese, salsa, guacamole, chicken, yogurt - Wine | - Nachos, tortilla chips, cheese, salsa, chicken guacamole, yogurt - Corona lights |
Exercise
Ashley | Gerard |
Warm up Dynamic stretching, rolled, 10 walking lunges, 10 jumping squats, 10 air squats, 10 GHR, 5 squats 45#, 60 second plank, 60 second left plank, 60 second right plank Back squats on the 1:30 with 3 vertical jumps after each set 5x45 5x65 5x75 5x5x85 Workout Run 400 21 GHD sit ups 15 pull ups 9 back squats 80# 400 9 back squats 80# 15 pull ups 21 GHD sit ups 400 Time:12:53 3x10 Roman dead lifts 80# Hip thrusts80# GHRs 3x30 second hollow rocks with 30 second rest in between. | Body weight MC |
Sleep:
Ashley: 10:00 – 10:00am
Gerard: 10:00 – 10:00am
Sunday February 13, Day 42
Meal Description | Ashley | Gerard |
Breakfast/morning snack | - Omelet, spinach, cheese, salsa, yogurt - coffee | - Omelet, spinach, salsa, yogurt - coffee |
Lunch | - small salad with chicken and cheese | |
Snack | - almonds | - Almond butter - Almonds - Turkey bacon |
Dinner | - Hamburger (no bun) with cheese - Sweet potato fries (baked) | - Hamburger (no bun) with cheese and 1 egg - Sweet potato fries (baked) |
Exercise
Ashley | Gerard |
Warm up Walked the pupper for about 2 miles Dynamic stretching, rolled, 10 air squats, 10 walking lunges, 10 jumping squats, 10 push ups, 20 GHD sit ups 15#, 10 GHR, 10 push ups, 3 cleans with 45# Workout Run 400 meters 21 cleans 21 burpees 400 meters 15 cleans 15 burpees 400 meters 9 cleans 9 burpees 400 meters 75# for cleans Time: 16:23 Post 3X10 Straight leg dead lifts with clean pulls 75# GHD back extensions 60 second plank 60 second left plank 60 second right plank Much later… Box squats, worked up to a heavy 5 rep max 5x45 5x65 5x75 5x85 5x95 5x105 5x115 = max | Warm up Raking yard, dynamic stretching, rolled Box squats: 3 on the minute 135-155-165-175-185-195 2 on the minute 205-215 225x3 Work out 21-15-9 Front squats 155# Pull ups Time: 11:09 |
Sleep:
Ashley: 9:00-5:05am
Gerard: 9:00-5:15am
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