Day 75

Wednesday March 16, Day 75

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

Day 74

Tuesday March 15 Day 74

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

Day 73

Monday March 14, Day 73           

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

Weekend, Days 71 and 72

Saturday March 12 Day 71

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

Sunday March 13 Day 72

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