Day 30

Tuesday February 1, Day 30

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          2 eggs 2 egg whites -          Coffee -          2 pieces turkey bacon	-          4 eggs 2 egg whites -          3 pieces turkey bacon -          Coffee -          1.5 oz almonds
Lunch	-          2 eggs 2 egg whites -          Coffee -          2 oz shredded chicken	-          9oz chicken -          brocoli
Snack		-
Dinner	At 2:45 -          Curry broccoli -          Shredded chicken -          Coffee At 6:00 -          Diet coke…opps At 9:00 -          Glass of red wine (it was a rough day)	-          8 oz shredded chicken -          water

Exercise

Ashley	Gerard
Rest day, rolled and stretched	Class until late Rest day

Sleep:

Ashley:  10:30 – 5:15am

Gerard: 10:30 – 5:15am

Day 29

Monday, January 31 Day 29

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          3 eggs 1 egg white -          Coffee -          2 pieces turkey bacon	-          4 eggs 2 egg whites -          3 pieces turkey bacon -          Coffee -          1.5 oz almonds
Lunch	-          6 chicken wings -          Curry veggies and a little shredded chicken -          coffee	-          9oz chicken -          Curry veggies
Snack	-          1.5 oz almonds	-
Dinner	At 3:30 pm -          1 egg, 3 egg whites -          ½ cup spinach -          ½ cucumber -          .5 oz almonds -          Lots of water	-          6 chicken wings -          Shredded chicken -          water

Exercise

Ashley

Gerard

Warm up Stretched, rolled 5 handwalk stretches 10 twisting lunges 10 walking lunges 10 push ups 10 GHD sit ups 10# 10 GHRs 10 burpees 5 squats with 45# bar Workout (from lowcoutry crossfit) 21 Dead lifts 400 meter run 18 DL 400 meter run 15 DL 400 meter run 12 DL 400 meter run Time: 12:10 Used 95# for DL, next time will use heavier weight, 95# almost too easy Post workout 50 4 count flutter kicks 3 rounds 10 RDL 75# 10 GHD sit ups 10# 10 GHR

Warm up: Foam rolled-burgener bar warm up with 45lbs maxed on power clean 215 (felt weak today)

Sleep:

Ashley:  11:00 – 5:25am (woke up much earlier and couldn’t go back to sleep…slept on my neck wrong and thinking about too many things)

Gerard: 11:00 – 6:40am

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

Day 25

Friday January 28

Meal Description	Ashley	Gerard
Breakfast/morning snack	Ended fast at 8:00am -          3 eggs -          2 pieces turkey bacon -          Coffee -          1 oz almonds -          Diet coke	-          4 eggs -          3 pieces turkey bacon -          1.5 oz almonds
Lunch	-          Late lunch (2:00) -          4 oz chicken -          Broccoli -          salsa	-          8oz chicken -          Salsa -          Water
Snack	-          Sweet potato chips	-
Dinner	-           Chicken quesadillas -          2 glasses wine -          Organic blue tortilla chips	-          Chicken quesadillas -          3 Corona lights -          Organic blue tortilla cihps

Exercise

Ashley	Gerard
Was too exhausted from doing things to think about working out.  (yay for Gerard for being awesome and working out)	Prepped and painted house ALL DAY Warm up jumping jacks-sideways-forward-backwards until warm, foam rolled, dynamic hip opener. pullups, lunges, squats Then 7-7-5-5-3-3-1-1 Clean 155# PP DB 35# burpee pull ups Time:  11:57

Sleep:

Ashley:  11:00pm-6:30am

Gerard:  11:00pm-7:00am

Day 23

Wednesday January 26

Meal Description	Ashley	Gerard
Breakfast/morning snack	Ended fast at 8:00am -          2 eggs -          2 pieces turkey bacon -          Coffee -          2 more eggs	-          4 eggs -          3 pieces turkey bacon -          1.5 oz almonds
Lunch	-          5 oz chicken -          Broccoli -          Tiny bit of leftover chicken soup -          tea	-          8oz chicken -          Broccoli -          Water
Snack	-          Tea -          1 oz almonds	-
Dinner	-           Fasted from 2:45	-          8 oz chicken -          brocoli

Exercise

Ashley	Gerard
Rest Day	Warm up ?

Sleep:

Ashley:  11:00pm-6:40am

Gerard:  11:00pm-6:50am