Meal Description | Ashley | Gerard |
Breakfast/snack | 3 eggs 3 pieces turkey bacon coffee | 4 eggs 3 pieces turkey bacon coffee |
Lunch | 7 oz chicken peppers 4 romaine lettuce leaves | 11 oz chicken broccoli |
Snack | 1 oz almonds apple hard boiled egg | |
Dinner | 10 oz chicken | |
Exercise | Ashley | Gerard |
Warm up | new warm up (will post later) | |
Workout | 10 rounds for time 10 KB swings 35# 10 box jumps 11:48 | |
Post Workout |
Meal Description | Ashley | Gerard |
Breakfast/snack | - 3 eggs - 2 pieces turkey bacon - coffee | - 4 eggs - 3 pieces turkey bacon - coffee -1.5 oz almonds |
Lunch | Salad | - 10 oz chicken - Broccoli |
Snack | ||
Dinner | (post 5k food) -meat and cheese from 1.5 sandwiches - 1 hot dog (no bun) - 1 pickle - 3 beers (later at the bar) - ½ order of fries - 2 guinness | (post 5k food) -meat and cheese from 1.5 sandwiches - 1 hot dog (no bun) - 3 beers (later at the bar) - ½ order of fries - 3 chicken fingers - 1 guinness |
Exercise | Ashley | Gerard |
Warm up | Dynamic stretching, rolled, 10 push ups, 10 walking lunges, 10 GHD sit ups, 10 squats, 10 BE, core warm up | |
Workout | 21-15-9 KB swings 35# GHD sit ups Burpees | |
Post Workout | Ran a 5k at 6:30 | Ran a 5k at 6:30 |
Meal Description | Ashley | Gerard |
Breakfast/snack | - coffee - 3 eggs - 2 pieces turkey bacon | - 4 eggs - 3 pieces turkey bacon - coffee - 1.5 oz almonds |
Lunch | - salad with 1 oz chicken, almost no cheese, or cranberries or walnuts…(disappointing) - diet coke | - 10 oz chicken - broccoli |
Snack | - ½ cup chicken salad 6:30…ruined fasting but I was starving due to inadequately made salad blah. | |
Dinner |
Exercise | Ashley | Gerard |
Warm up | Rest day | rest mobility work |
Workout | ||
Post Workout |
Meal Description | Ashley | Gerard |
Breakfast/snack | - 3 eggs - 2 pieces turkey bacon - coffee - 1 serving peanut butter | - 4 eggs - 3 pieces turkey bacon - coffee - 1.5 oz almonds |
Lunch | - 6 oz chicken with tomatoes - broccoli - little cheese | - 10 oz chicken - broccoli - |
Snack | - 1 egg - can of tuna with spices - very little cheese - hot sauce | |
Dinner |
Exercise | Ashley | Gerard |
Warm up | Ran with ajax for 1 mile Dynamic stretching, 10 push ups, 10 GHD sit ups, 10 walking lunges, 10 squats, rolled, core warm up | |
Workout | 4 rounds for time of 10 DL 135# 10 HSPU 10 KTE Time: 9:48 | back still hurt, really like front squats, good mornings, RDL's, mobility work using baseballs beside spine etc |
Post Workout | 25 GHD sit ups 25 GHE BE |
Meal Description | Ashley | Gerard |
Breakfast/snack | - 3 eggs - 2 pieces turkey bacon - coffee | - 4 eggs - 3 pieces turkey bacon - coffee - 1.5 oz nuts |
Lunch | - 1 serving peanut butter - 6 oz chicken with broccoli and peppers | - 11 oz chicken - broccoli and peppers |
Snack | - 6 oz chicken at 2:45 | |
Dinner |
Exercise | Ashley | Gerard |
Warm up | Dynamic stretching, 10 walking lunges, 10 air squats, 10 push ups, pbc passthroughs, gerards core warm up, 10 GHD sit ups, 10 burpees | |
Workout | 5 rounds for time 5 OHS 55# 5 pull ups 5 burpees time: 7:21 | back is hurt, rehab workout back extensions, reverse hypers, GHD's, Good Mornings, body weight squats, lunges, planks.. 10 reps of each for 2 rounds |
Post Workout | 3x30 second hollow rocks |
Meal Description | Ashley | Gerard |
Breakfast/snack | - peanut butter 1 serving - 2 eggs - 2 pieces turkey bacon | - |
Lunch | - tuna fish - 1 egg | |
Snack | - boiled egg | |
Dinner | - 1 piece of chicken quesadilla at 10:00 - some French fries…(gross) |
Exercise | Ashley | Gerard |
Warm up | -ran a mile with Ajax | |
Workout | body weight met con at citadel | |
Post Workout |
Meal Description | Ashley | Gerard |
Breakfast/snack | - 3 eggs with cheese, and hot sauce - two pieces turkey baocn | - 4 eggs with cheese and hot sauce - 3 pieces turkey bacon |
Lunch | - 2 oz tuna fish - 3 oz chicken | |
Snack | - piece of cheese | |
Dinner | - 3 oz chicken |
Exercise | Ashley | Gerard |
Warm up | - dynamic stretching, 10 walking lunges, 10 air squats, 10 push ups, 10 burpees, 10 GHD sit ups, gerard’s core warm up | |
Workout | 100 double unders 100 weighted sit ups 100 GHD BE 100 double unders 50 weighted sit ups 50 GHD BE time: 19:02 | |
Post Workout | 3 x 30 second hollow rocks |
