Thursday Training and Diet Day 52

AM Fasted 25 min. run in Z1

Diet

Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Wild Caught Salmon, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar

Dinner
8oz Grassfed Bed Kidney, 4oz Onions, 16oz Broccoli Rabe

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,650
Total Protein: 166
Total Fat: 86
Total Net Carb: 28

Wednesday Training and Diet Day 51

Training
Work got in the way this evening and I will have to push my training off until tomorrow.. Just as well.. My lower back is killing me today.. Did some specific stretching to give a little slack to my back in hopes to feel a 100% tomorrow. I might even try and ice bath before bed tonight or at least get a pack on my back.

Diet

Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard

Lunch
7oz Wild Caught Salmon, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar

Dinner
5oz Pastured Chicken Sausage, 1 Bag of Broccoli, 4oz Onions + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,671
Total Protein: 188
Total Fat: 80
Total Net Carb: 31

Tuesday Training and Diet Day 50

AM Fasted Z1
Decided to start my day off with a light jog fasted to illicit a fat burning response.. Nothing to taxing here... keeping Cortisol levels low, just trying to get in a light cardio sweat before my first meal and see what type of results I can get as far as body comp goes..

A)Front Squat: 8,6,4 @ 40X1 rest 4 Mins. b/t sets
B)1 Extreme Range of Motion Handstand Pushup every :30 for 10 Minutes

Results:
A) 145x8/165x6/185x4
B) First two minutes on 45# plates/ next 2 mins on 25# plates/last 6 mins on floor

Diet

Breakfast
8oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard

Lunch
7oz Wild Caught Salmon, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar

Dinner
5oz Pastured Chicken Sausage, 1 Bag of Broccoli, 4oz Onions + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,671
Total Protein: 188
Total Fat: 80
Total Net Carb: 31

Monday Training and Diet Day 49

Still not feeling great after that Drinking Session on Saturday night.. Spent all of yesterday glued to the couch.. Luckily its pouring in Naples today and my Golf School has been cancelled!! Thank God! So I will be spending today drinking as much water as I can and try to foam roll and mobilize throughout the day. My sleep was horrible last night so after work I may just call it a night or try to head to gym and "Get the Poison Out!" Stay Tuned

Diet


Brunch
8oz Pastured Ground Chicken Breast, 1 Bag of Mixed Greens, collards, kale, mustard greens, Dijon Mustard
Dinner
8oz Grassfed Ground Bison, 1 Bag of Broccoli, 4oz Onions + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 900
Total Protein: 140
Total Fat: 14
Total Net Carb: 30

Sunday Training and Diet Day 47

A)Front Squat: 8,6,4 @ 40X1 rest 4 Mins. b/t sets
B)1 Extreme Range of Motion Handstand Pushup every :30 for 10 Minutes

Yea that's not happening today!! Hung Over this morning!! I was planning on just going out for a few hours, not drinking and be ready to train today.. But Jared ordered me a NorCal Marg and that was the end of me.. After about 7 of those and 5 shots later I'm walking home and out of commission for the day! Had a great time last night tho! Very thankful to have such a great group of people surrounding me down here..


Diet

Breakfast
3 Eggs Over Easy + Salsa and a Grande Americano (Starbucks)

Lunch
Salad with Artichokes, Sun dried Tomatoes, Avocado, Black Olives, Onions, and Balsamic Vinegar
Dinner
8oz Grassfed Bison, 4oz Onions, 1 Bag of Cauliflower + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,732
Total Protein: 166
Total Fat: 90
Total Net Carb: 43

Saturday Training and Diet Day 46

Rest Day

    When I go out to eat I try everything in my power to make sure that what I order has absolutely no gluten in it.. I even stole a page from Robb Wolf's book and I tell the waiter that I have a very bad gluten intolerance and if he could please double check everything I order with the chef.. But even with all my precautions.. I still woke up this morning feeling very congested and stuffy.. My face felt swollen and I wasn't as focused as I usually am when I get up and get moving, and I felt hungover. My body has been so used to running on nothing but grassfed, pastured, wild caught, clean food that just a little exposure to some less than optimal food sources and I have reaction. Kinda sucks because that meal last night was delicious! Gonna try some sushi tonight and hope for a better result.
    Easy, stress free day today.. No lessons today, just going to answer some phone calls, read the rest of the Talent Code(awesome.. thanks Ant), and foam roll/mobilize throughout the day! Then head to the Pub to meet up with some Redliners and Say Goodbye to our Friend Jared. I think I speak for everyone when I say we are going to miss him around the box.. The energy and personality he brings in everyday is contagious and it won't be the same big dawg crew without him!

Diet

Breakfast
8oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard

Lunch
7oz Wild Caught Sea Bass, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar

Dinner
Sushi Thai Too with my Sister tonight.
Sashimi Appetizer and Coconut Shrimp Curry

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,640
Total Protein: 199
Total Fat: 84
Total Net Carb: 21

Friday Training and Diet Day 45

Today was supposed to be a rest day, but I got out of work early, and since I took an extra rest day earlier in the week I figure I would do tomorrows workout today and then I would be able to spend a little extra time with Tara this weekend!

Dead Lift: 3 sets of 5 reps. No Tempo & No Bouncing. Rest 4 mins. b/t sets

2 Sets of:
Ring Pushups AMRAP in :30 rest 1 Min.
Anchored Situp AMRAP in :30 rest 1 Min.
Air Squat AMRAP in :30 rest 1 Min.

Results:
DeadLift - 290/295/300 x 5
Ring Pushups - 22/20
Situps - 23/21
Squats - 26/27

Diet

Breakfast
8oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard

Lunch
7oz Wild Caught Sea Bass, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar

Dinner
Ruth's Chris Steak House with my Sister(her and my dad are new Paleo Followers)
3 Bone in Veal Chops, Side of Spinach and Broccoli
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,764
Total Protein: 192
Total Fat: 94
Total Net Carb: 23

Thursday Training and Diet Day 44

A1) Push Press: 1,1,1,1 Rest 2 mins.
A2) Supinated Chin Up: 1,1,1,1 Rest 2 mins.

B) Single Leg Back Ext: 8,6,4 @ 4010 Rest 3 Min. b/t Sets
+
MAP 3: Warm Up 8 min. in Z1(120-130bpm)
8 Sets of
1 Min. Z4 on Rower (180+bpm)
1 Min. Z1 on Rower (120-130bpm)
Rest 4 mins. in Z1 on Airdyne
Repeat
6 mins. in Z1 to Rest & Finish

Results
A1)205/215F/215F/205/210 210 felt easier than the 205 felt.. not sure why I missed 215(mental)
A2) All done with a 2 Pood
Everything else completed.. Rows sucked!!

Diet

Breakfast
8oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard

Lunch
7oz Wild Caught Sea Bass, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp Olive Oil, Apple Cider Vinegar

Dinner
8oz Grassfed Ground Bison, 1 Bag of Broccoli, 1/2 Bag of Cauliflower + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,565
Total Protein: 189
Total Fat: 67
Total Net Carb: 56

Wednesday Training and Diet Day 43

Took an unplanned rest day today.. I got swamped at work and had a lot of cleaning to do before my parents get in this weekend so I made time after work to take care of that.. I will be making up yesterdays workout with Thursdays workout.

Diet

Breakfast
8oz of Ground Pastured Chicken Sausage(hearts and liver), 1 Bag of Kale, Dijon Mustard

Lunch
8oz Wild Caught Salmon, 4oz Mixed Green Salad, 10oz Cucumber, 4oz Mushrooms, 3 tbsp of Olive Oil, Apple Cider Vinegar

Dinner
8oz Ground Beef, 2 Bags of Broccoli, 4oz Onions + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,988
Total Protein: 200
Total Fat: 103
Total Net Carb: 41

Tuesday Training and Diet Day 42

Back Squat: 12-10-8-6 @ 40X1 rest 4 min. b/t sets
-during rest-
Alternate between Powell Raises and Trap 3
Sets of 8 @ 3010

Results:
155x12/175x10/185x8/195x6 all at tempo. Last three reps of each set were tough.
Powell and trap 3 done with 15#

Diet

Breakfast
8oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Wild Caught Salmon, 4oz Mixed Green Salad, 10oz Cucumber, 4oz Mushroom, 3tbsp Avocado Oil Infused with Chili

Dinner
8oz Grassfed Ground Beef 90%, 4oz Onions, 1 Bag of Broccoli + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,939
Total Protein: 188
Total Fat: 109
Total Net Carb: 32

Monday Training and Diet Day 41

Rest Day
I love it when I teach all morning and then have the afternoon to myself.. It gives me a chance to get caught up on some video lessons, but more importantly, I have plenty of time to mobilize.. I spent about 30 to 45 minutes today at work foam rolling, mobilizing on a lax ball, working on my hips and shoulders with bands, the couch stretch! I always feel great after all that pain! Still very sore in my quads and hips from those squat clean thrusters.. with another squat session tomorrow, all this stretching and ice should help me fully recover so I can hit it hard!

Diet

Breakfast
8oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Wild Caught Salmon, 4oz Mixed Green Salad, 10oz Cucumber, 4oz Mushroom, 3tbsp Avocado Oil Infused with Chili

Dinner
8oz Grassfed Ground Beef 90%, 4oz Onions, 1 Bag of Broccoli + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,939
Total Protein: 188
Total Fat: 109
Total Net Carb: 32

Sunday Training and Diet Day 40

Easy Day of Training after a Tester yesterday.

Spend 30 minutes in Z1 Running
Average Heart Rate - 142 Bpm
Did this Run on 16 hour Fast

I've been off eggs for a long time now.. I am going to reintroduce them back in my diet today and see if I have a reaction. This was just a little science experiment to see if I have a food intolerance to eggs. I do have vitiligo, and autoimmune disease where I lose skin pigments, and was told by Robb Wolf that he has seen improvement when folks stay clear of nightshades and eggs. Hopefully the eggs are good to go and I can add another protein to my list! Would love to find a good source of Pastured Chicken Eggs!! No luck so far.

Nothing beats a mid day Ice Bath.. 10 minutes in... Might go back for another dip in an hour or so.

Diet

Breakfast
4 Whole Eggs, 1 Bag of Kale, 4oz of Onions and Mushrooms + Salsa

Lunch
8oz Ground Pastured Chicken Sausage, 20oz of Cauliflower, 4oz Avocado + Salsa Verde

Dinner
8oz Grassfed Ground Beef 90%, 1 Bag of Broccoli, 4oz Onions + El Pato

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,848
Total Protein: 173
Total Fat: 93
Total Net Carb: 55

Saturday Training and Diet Day 39

Tester
As Many 1-5 Squat Clean Thruster Ladders @ 115# in 10 Minutes

Results:
3 Ladders/only one unbroken ladder
Squat Clean/Thruster is a bad bad movement for me.. Really highlights my weaknesses. Had a quick chat with Coach Anthony about this and we(he) will be making changes to my training accordingly.. going to add in some more Front Squats @ tempo/VMO stuff - slow and steady then build up power and speed. I am much more aware of my technique now more than ever. I find when I try to fly and go fast, I get soft in the bottom of the front squat and I have no pop/power to push out of the bottom into a press.(I believe this is why I had knee problems for a few months..I did a workout that was 200 thrusters for time with ugly form..big bounce) But when I move slow and in control.. I can focus more on being tight in the bottom and explode up with power. Hopefully with more practice I can come back to this tester or any workout with front squats, squat cleans, or thrusters and kill it!

Diet

Breakfast
8oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Grassfed Ground Beef, 15oz Brussels Sprouts, 4oz Avocado

Dinner
8oz Sea Scallops, 32oz Broccoli Rabe

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,843
Total Protein: 195
Total Fat: 82
Total Net Carb: 36

Tonight's Dinner.. Seared Wild Caught Sea Scallops and Baked Broccoli Rabe w/ Garlic topped with Homemade Salsa.. Mmmm!

Friday Training and Diet Day 38

Rest Day

Sleep was absolutely horrible last night.. In and out of sleep all night.. Felt like I got only a few hours of sleep.. No idea why. Might have gone to bed to soon after dinner and didn't give myself a chance to digest? Who knows.. Hopefully tomorrow night is better!

Diet


Breakfast
8oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Baked Salmon, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO with Apple Cider Vinegar

Dinner
HomeMade Bison Chili
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,998
Total Protein: 192
Total Fat: 108
Total Net Carb: 45

Thursday Training and Diet Day 37

Starting messing around with some melatonin (along with Natural Calm) before bedtime and have had great results.. I started with 5mg and moved up to 10mg last night. I have never slept that deep before! I've been waking up around 1AM and 4AM every night for the past 2 weeks; but last night I made it all the way to 5AM before I woke up to go to the bathroom.. I have been going to bed early.. Lights out when it starts to get dark out and I have been listening to some audio books to help me fall asleep. Room is pitch black, nice and cool, but still I was waking up through out the night.. Not sure if this is the cure or not, but the melatonin seems to help.. I can't be over training.. Food is on point.. so I'll just keep an eye on other lifestyle variables and just make sure not to chug so much water before bed.

A) Bench Press: 8 x 2-3 Heavy reps, no tempo, rest 3 min. b/t sets
B) Core Circuit : 3 rounds of:
12 GHD Situps
12 Back Ext.
:25 FLR on Rings
Results:
A) 205/225 x 4/235 x 3
B) Complete unbroken
Diet

Breakfast
8oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Baked Salmon, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO with Apple Cider Vinegar

Dinner
8oz Ground Beef 90%, 1 Bag of Broccoli, 1 Bag of Cauliflower + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,035
Total Protein: 192
Total Fat: 118
Total Net Carb: 29

Wednesday Training and Diet Day 36

A) Snacth Grip Deadlift: 5 sets x 5 reps @ 32X2, rest 3 min b/t sets
+
1 set strict Chin ups w/ 10% BWT AMRAP
1 set strict Chin ups w/ 15% BWT AMRAP
1 set strict Chin ups w/ BWT AMRAP

Results:
A)185/205/205/225/225 All reps at tempo

10% or 20# - 8 reps
15% or 30# - 7 reps
Bwt - 13 reps
 
Diet

Breakfast
8oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Baked Salmon, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO with Apple Cider Vinegar

Dinner
8oz Ground Beef 90%, 12oz Red Cabbage, 1 Bag of Cauliflower + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,022
Total Protein: 185
Total Fat: 117
Total Net Carb: 37

Tuesday Training and Diet Day 35

Took another Rest Day.. Busy day at work and didn't end up getting out of work until 6:30.. that made for a nice 12 hours of teaching leaving me dog tired!! Will try to make it up/mix it in to tomorrow's workout.. shouldn't be a problem.
Diet
Breakfast
8oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Baked Salmon, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO with Apple Cider Vinegar

Dinner
8oz Grassfed Fillet Mignon, 32oz Broccoli Rabe with Garlic Cloves

Macro Nutrient Breakdown based of FITDAY.com
Total Calories:  2,106
Total Protein: 210
Total Fat: 113
Total Net Carb: 23

Monday Training and Diet Day 34

Rest Day

Nice day off.. Lower body is very sore today. Busy day at work, not a lot of time to stretch but at least I wasn't sitting all day!  Going to spend sometime tonight mobilizing, foam rolling, and I might even throw an ice bath in.
Diet
Breakfast
8oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Baked Salmon, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO with Apple Cider Vinegar

Dinner
8oz Ground Beef 90%, Bag of Broccoli, El Pato + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,936
Total Protein: 188
Total Fat: 109
Total Net Carb: 31

Sunday Training and Diet Day 33

A1) Strict Chinups: 5 sets of 5-7reps @ 31X1; rest 10 sec.
A2) HSPU: 5 sets of AMRAP-2 @ 20X2; rest 2 min.
+
-AMRAP in 10 Minutes-
12 Unbroken KBS - 2 pood
12 SDLHP - 2 pood

A1) all 7 reps complete @ tempo
A2) 6/6/6/6/5 done @ tempo.. these felt the best they have felt in a while.. Full range of motion and very strong out of the bottom.

Metcon: 5 rounds
I thought this would ruin me since its been a while since I have done anything very taxing.. And I was right. My post chain was on fire and still is a few hours later.. Will be doing a lot of stretching as the day goes on.

Diet
Breakfast
Homemade Chili

Lunch
9oz Wild caught Sea Scallops, 16oz Broccoli Rabe with Garlic W.F.

Dinner
8oz Grassfed Fillet Mignon, 16oz of Mixed Roasted Veggies (squash, onions, eggplant, and peppers) W.F.

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,668
Total Protein: 190
Total Fat: 60
Total Net Carb: 57

Saturday Training and Diet Day 32

Yesterday was an off day in my training and a slow day at work.. But I made the most of it.. I was very sore from the workout yesterday, my hamstrings, glutes and hips were on fire all day. So I built my desk up a few feet and made sure I was standing while working at the computer all day. Also, every 30 mins to an hour I spent 5 to 10 mins mobilizing one of my nasty areas.. I did this all day and I think I accumulated about 10 mins of sitting down in a chair all day. Later that night, after dinner, I grabbed a couple bags of ice and did an ice bath for 10 minutes! Woke up this morning feeling almost fully recovered which is better than I have been feeling lately.. Ready to get after these squats today!

A1) Back Squat: 8 sets of 2-3 reps @ 30X1; rest 10 seconds
A2) Ring Dip: Strict 8 sets of 2-3 reps @ 5111; rest 3 min.
B) 50 Knees to Elbows for Time

Results:
A1)185/195/205/205/215/215 all 3 reps then 225/225 both for 2 reps @ tempo
A2)All 3 reps down to tempo
B)30 reps in 1:53 then got a very bad cramp in my lower abs.. so I cut it off there.. I have never had a cramp like that before in my abs.. very weird. Will try this again soon.

Diet
Breakfast
8oz Ground Bison Homemade Chili

Lunch
8oz Wild Mahi Mahi Baked, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO with Apple Cider Vinegar

Dinner
8oz Ground Beef 90%, 10oz Red Cabbage + 1 Bag Cauliflower, El Pato + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,846
Total Protein: 168
Total Fat: 100
Total Net Carb: 61

Friday Training and Diet Day 31

Rest Day - Ice Bath and Foam Rolling

Yesterday marked the end of my "30 Day Paleo Challenge." Normally this would mean I spent the night shoveling gross amounts of Almond Butter and Ice Cream down my throat, but it ended up being just a regular night of good clean paleo food. Eating "Paleo" has never been a problem.. I don't have cravings for bread, or pastries or anything like that.. I just have a tiny sweet tooth that can get out of control if I let it.. But recently I feel like this sweet tooth is starting to disappear. I think I am starting to finally develop a good, healthy relationship with my food. This "Food Enlightenment" has really played a huge role in me making it through these past 30 days and to keep moving forward for another 30+. Now, whenever a craving comes along, I can take a step back, diagnose why it’s happening and talk myself off the ledge, so to speak.

Diet
Breakfast
Homemade Bison Chili

Lunch
8oz Baked Salmon, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO with Apple Cider Vinegar

Dinner
5oz Pastured Chicken, 16oz Broccoli Rabe w/ Garlic, +Salsa

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,703
Total Protein: 184
Total Fat: 79
Total Carb: 66

Thursday Training and Diet Day 30

Training
A) Dead Lift: 5 sets of 5-7 Reps @ 32X1 rest 3 min b/t sets
B) Clap Pushup: AMRAP-2 x 3 sets; rest 1 min b/t sets
C) DB Split Squat w/ 20#/hand; 8 reps @ 3010 x 3; rest 3 min b/t sets

Results:
A)235x5 for 3 sets/255x5 for 2 sets
B)15/10/8
C)complete

Diet
Breakfast
8oz of Ground Beef 90%, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Baked Salmon, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO with Apple Cider Vinegar

Dinner
8oz Ground Beef 90%, 16oz Brussels Sprouts with Garlic

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,823
Total Protein: 178
Total Fat: 100
Total Carb: 58

Wednesday Training and Diet Day 29

Training
A) Seated DB Shoulder Press: 3 sets of 8-10 reps @ 21X1; rest 2 min.
B) Core Circuit: 3 Rounds, rest 1 min. b/t each round of:
10 GHD Situps/10 Back Ext./:20 FLR on Rings

Results:
A)35x10/45x8/45x7/35x10
B)Complete unbroken

M.A.P. 4 Training - Max Aerobic Power
10 Min Warmup in Z1
5 min. @ 85-90% on Rower
5 min. @ 65% on Rower
x 8

Did half of the Rx rowing M.A.P. Training

Diet
Breakfast
8oz of Ground Bison, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Baked Salmon, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO with Apple Cider Vinegar

Dinner
7oz Pastured Chicken Breast, Salsa, Baked Broccoli Raab with Garlic

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,673
Total Protein: 193
Total Fat: 83
Total Carb: 38

Monday Training and Diet Day 27

Rest Day

Diet
Breakfast
8oz of Ground Bison, 1 Bag of Kale, Dijon Mustard

Lunch
Homemade Mexican Bison Stew with Mashed Cauliflower and Avocado

Dinner
7oz Pastured Chicken Breast, Seaweed Salad from Whole Foods, El Pato

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,592
Total Protein: 188
Total Fat: 50
Total Carb: 111

Tuesday Training and Diet Day 28

Was supposed to work out today but I felt horrible when I woke up this morning and after work I was so tired I decided to skip the gym, go home and eat and sleep.. And that's what I did.. 11 hours of sleep!

Diet
Breakfast
8oz of Ground Bison, 1 Bag of Kale, Dijon Mustard

Lunch
8oz Baked Salmon, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO Apple Cider Vinegar

Dinner
7oz Pastured Chicken Breast, 1 Bag of Broccoli, 4oz Onions + El Pato

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,711
Total Protein: 193
Total Fat: 82
Total Carb: 56

Sunday Training and Diet Day 26

Training
Warm up- D.B. Ext. Rot/Trap 3/Powell Raises 3x6-8
A1) Front Squat: 3 sets of 5-7 reps @3010 Rest :30
A2) Kipping Pullup w/ 3-5 second lower(31X1); rest 2:30

Anaerobic-Alactic-Endurance
9 sets of :20 Airdyne Sprint; rest 1:30 b/t sets

Results
Warm up-3x6reps with 15#
A1)155x5/165x5/170x4
A2)6/6/6

AAE: Complete
Finished with step ups with 20#/hand x 30 for 3 sets

Diet
Breakfast
8oz of Ground Beef 90%, 1 Bag of Kale, Dijon Mustard

Lunch
Homemade Mexican Bison Stew

Dinner
8oz Seared Sea Scallops, 16oz Broccoli Rabe with Garlic

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,586
Total Protein: 185
Total Fat: 56
Total Carb: 87

Saturday Training and Diet Day 25

Training
A) Bench Press- 5 Sets of 3-5 reps @ 30X1; rest 3 mins. B/T sets
* during rest- :45 side plank per side
B) KBS Breathing 10 rounds with a 2pood Kettle Bell

Results
A)205 for all sets. 5/5/4/4/4
B)Complete

Diet
Breakfast
8oz of Ground Beef 90%, 1 Bag of Kale, Dijon Mustard

Lunch
8ox Gound Beef 90%, 12oz Red Cabbage, 10oz Cauliflower, 3oz Red Onions, salsa verde

Dinner
8oz Seared Sea Scallops, 16oz Broccoli Rabe w/ Garlic

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,592
Total Protein: 173
Total Fat: 59
Total Carb: 96

Thursday and Friday Training and Diet Day 23/24

Friday Rest Day 24

Nice rest day.. Needed to take a night off and recovery.. felt a more tired than usual after work, and very hungry.. Ended up craving some junk food so I decided to just make a 2nd dinner and stuff my face til I didn't want to eat anything.. mission accomplished. Back at it tomorrow for fun KBS/breathing wod.

Diet
Breakfast
8oz of Ground Beef 90%, 1 Bag of Kale, Dijon Mustard

Lunch
Homemade Mexican Bison Stew

Dinner
8oz Ground Beef 75%, 14oz Brussels Sprouts, El Pato + Salsa Verde

Dinner #2
6oz Ground Beef 75%, 1 Bag of Cauliflower, Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,413
Total Protein: 191
Total Fat: 142
Total Carb: 100
-------------------------------------------------------------------------------------
Thursday Training Day 23
A) Dead Lift - 8 Sets of 2-3 @ 42X2
Rest 3 Minutes B/T Sets

Anaerobic-Alactic-Power
2 Heavy Power Cleans per Minutes for 12 Minutes
-Drop Load after Back2Back Misses

Results
A) 275 for all 8 sets x 2
B) 205/185x3/205F/185x7

Diet
Breakfast
8oz of Ground Bison, 1 Bag of Kale, 5oz Avocado Dijon Mustard

Lunch
Mexican Bison Stew - Homemade

Dinner
8oz Ground Beef 75%, Bag of Broccoli, El Pato + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,741
Total Protein: 161
Total Fat: 89
Total Carb: 81

Wednesday 's Training and Diet Day 22

Training
5min. in Z1; 5min. in Z2; 5min. in Z1

Anaerobic-Lactic-Power
7 Sets of:
10 Push Jerks Unbroken @ 135#
10 Unbroken Knees 2 Elbows
Rest 2 mins.

20 Minutes Lactate Flush in Z1

Results
All Z1 and Z2 work done on Airdyne

Metcon:
Complete- all rounds in the :30 to :40 range


Diet
Breakfast
8oz of Ground Bison, 1 Bag of Kale, 5oz Avocado Dijon Mustard

Lunch
7oz Chicken, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 4 tbsp EVOO with Apple Cider Vinegar

Dinner
8oz Ground Beef 75%, Bag of Broccoli, El Pato + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,302
Total Protein: 173
Total Fat: 155
Total Carb: 67