4.17.11

Sunday 4.17.11

Meal Description	Ashley	Gerard
Breakfast/snack
Lunch	omelet with shrimp, turkey bacon and cheese grapes	omelet with shrimp, turkey bacon, and cheese apple and peanut butter
Snack	1/4lb turkey burger, cheese, 1 sweet potato	1/4 lb turkey burger, cheese, 1 sweet potato
Dinner	IF	1/4 lb turkey burger

Exercise	Ashley	Gerard
Warm up	rest day
Workout
Post Workout

4.16.11

Saturday 4.16.11

Meal Description	Ashley	Gerard
Breakfast/snack
Lunch	coffee omelet with shrimp, turkey bacon and cheese grapes 3 beers fruit bbq	omelet with shrimp, turkey bacon, and cheese apple and peanut butter 3 beers fruit bbq
Snack
Dinner	wine, sake, beer, sushi	wine, sake, beer, sushi

Exercise	Ashley	Gerard
Warm up	new warm up	warm up
Workout	AMRAP in 15 minutes 7 hang cleans 7 front squats 7 push press 3 burpees on the minute got 5 rounds used 65#	AMRAP in 15 minutes 7 hang cleans 7 front squats 7 push press 3 burpees on the minute got 6 rounds + 4 cleans used 95#
Post Workout

4.15.11

Friday 4.15.11

Meal Description	Ashley	Gerard
Breakfast/snack	coffee
Lunch	1 sweet potato	9 oz chicken roasted veggies
Snack	handful tortilla chips salsa
Dinner	dinner (early) spinach salad with chicken, cheese, black olives and dressing then IF until 10:30am	tortilla chips, greek yogurt, chicken, cheese

Exercise	Ashley	Gerard
Warm up	new warm up
Workout	AMRAP in 10 minutes 5 push press 20 GHD situps 10 box jumps (I think) got 5 rounds	10 rounds 7 pull ups 7 overhead squats 135# 7 push press 135# 20 double unders 26 minutes
Post Workout

4.14.11

Thursday 4.14.11

Meal Description	Ashley	Gerard
Breakfast/snack	coffee	IF
Lunch	small ceaser salad 3 oz grilled chicken	9 oz chicken roasted veggies
Snack	nachos, chicken,  shrimp, cheese, olives, greek yogurt, salsa, gluten free tortilla chips
Dinner	IF	10 oz chicken 1 oz cheese

Exercise	Ashley	Gerard
Warm up	new warm up
Workout	squats 5 at 80 3 at 90 2 at 105 with 10 abs and 5 split squats/leg  between sets Then 4 rounds for time sprint 200 m 20 burpees 10 clean and jerks 65# rest 1 minute each round about 4 minutes
Post Workout

4.13.11

Wednesday 4.13.11

Meal Description	Ashley	Gerard
Breakfast/snack	coffee 3 eggs 4 strawberries .75 oz dried cranberries 10:00 6 oz chicken	coffee 4 eggs 1 italian sausage
Lunch		9 oz chicken roasted veggies
Snack
Dinner	IF

Exercise	Ashley	Gerard
Warm up	new warm up
Workout	10 rounds for time of 7 pull ups (did 7 for first 2 rounds then dropped to 5 to be able to do them unbroken) 7 overhead squats 45# 7 push press 45# 20 double unders Time: 23 min	½ reps on warmup with emphasis on glute activation BS: 185x5, 210x3, 235x1+ (3) Then: 2x4 135 with 35 lb dumb bells hanging off the bar Then: 2x10 w/ 135 fast but no bouncing GM: 5x3 with 135 (back tight at top/feel stretch then reverse, FORM)
Post Workout

4.12.11

4.12.11

Meal Description	Ashley	Gerard
Breakfast/snack	coffee 3 eggs 6 strawberries	IF
Lunch	at 3:00 cobb salad, lettuce, chicken, cheese, bacon, boiled egg, 1.5 tbsp balsamic vinegrette…(must stop eating salads during the week…or at least those with cheese and dressing on them)	9 oz chicken roasted veggies
Snack		10 oz chicken
Dinner	IF	IF

Exercise	Ashley	Gerard
Warm up	I have work and class all day so this will be a “rest day”	work and class rest day
Workout	well…I walked about a gazillion miles today and am exhausted but that doesn’t really count as a “workout”
Post Workout

update

Sorry for the inconsistency lately.  Other obligations have worked their way to the front of the priority list and have also (unfortunately) caused me (Ashley) to fall off the wagon a little in regards to eating lots of junk that's not very good for me.  

I just posted about a week's worth of partial food and work out records and a few are missing from over the weekend, but starting April 11 (yesterday) everything will be current and accurate.  Gerard has seen some pretty substantial strength gains and I've had great fat loss success despite the junking, but there is still room to tighten up.