Monday April 11
| Meal Description | Ashley | Gerard |
| Breakfast/snack | 7 oz chicken spinach 0.5 oz goat cheese 0.5 oz walnuts 1 oz dried cranberries | IF |
| Lunch | at 3:00 had 6 oz tuna steak with baked asparagus | 9 oz chicken spinach |
| Snack | | BCAA |
| Dinner | IF | 10 oz cod fillet asparagus squash, broccoli and onions 7 oz chicken |
| | | |
| Exercise | Ashley | Gerard |
| Warm up | new warm up afternoon- half warm up | ½ of warm up |
| Workout | ran 1 mile – 7:38 rest 3 min ran 800m – rest 3 min ran 400m – rest 3 min sprint 200m – 34 sec afternoon: worked to heavy 3 set max on bench 75x3 85x3 95x3 – failed on second rep did 10 abs in between each set then 3x45 second handstand holds | Bench: 150x3 170x3 190x3+7 (total 10) In between sets: 5x25 lb plate rise (arms out take plate overhead) to tricep skull crush thing 10 hanging abs Then 5 sets of 10 @105 Shoulder Press: 95x3 110x3 120x3+ Then 5 sets of 10 @ 70 In between Band scap work 10 sit ups |
| Post Workout | 10 GHD sit ups 5 GM with bar | |
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