Monday Training and Paleo Challenge Day 36

- Rest Day -

Food Log
Meal  1 - Noon - 16 Hour Fast
Hickory Smoked Chicken Breast (6oz), 1 Heirloom tomato sliced and 2 Avocados(12oz)
Meal 2
1 GF Ribeye (8-10oz) and Cauliflower Mash with a side Salad

Sunday Training and Paleo Challenge Day 35

A: Power Snatch 2,2,2,2,2,2,2,2
+
Every :30 for 4 minutes Sprint 60 yards

then...

50 Toes to Bar for Time

Results
A: 135/140/145/155/160/165/170/175
T2B: 7:48

Food Log
Meal 1 19 Hour Fast
 Pork Chop with Asparagus, sauerkraut and Avocado/Salsa Mash

Meal 2
.8lbs of Wild Caught C. Sea Bass with Broccolini

Saturday Training and Paleo Challenge Day 34

A: High Bar Back Squat 1,1,1,1,1
B: Press - Find 5RM; then 3x5 @ 90% of 5RM
+
7 Rounds of:
7 Ball Slams 50lbs
Max Reps Rope Pull Ups
rest :30-:60 b/t sets

Results
A: 225/265/275/285/290/295F - felt pretty good even though I got about 5 hours of sleep last night and was a little hung over from drinking a bottle of wine myself.
B: 5RM - 145lbs; 3x5 @ 130lbs
+
rope pull ups - 6/5/4/3/3/3/3

Meal 1 16-17 Hour Fast
Leftover Steak and Chicken Skewers with Peppers and Onions + Avocado and Salsa Mash

Meal 2 - @ Aqua with Kristen, her parents, brother and his wife.
14oz Grassfed NY Strip with Spinach + 2 Glasses of Wine.

Great People Great food!! Had so much fun. Went to a wine bar after dinner and had a nice glass of wine. Its great finally getting to meet the entire family!

Friday Training and Paleo Challenge Day 33

Rest Day

Still going strong with my Paleo Challenge + Leangains Intermittent Fasting! So pleased with my results thus far.. Have seen previous strength PR's crushed at a lighter weight!! Skin fold measurements are dropping and of course my overall body weight has really dropped. In a very short amount of time I've lost nearly 15lbs. This is not the finish line for me. I have big goals and I want to see how far I can go. I'm going to stick with the current food cycle until I see dips in performance or mood and then I will evaluate and adjust accordingly (more carbs, dairy etc) I can't to hit my desired level of leanness to start experimenting with some different Food Protocols. Stay Tuned!!

Food Log
Meal 1 18-19 Hour Fast
1 Ribeye and 1/2 NY Strip (12-14oz Total) and 1 Avocado

Meal 2 - Dinner Party with Friends @ Kristen's
Apps: Shrimp Cocktail, Mixed Olives, and Pepperdew Peppers
Main: Chicken and Steak Skewers with Peppers and Onions
Side 1: Winter Veggie Roast - Turnips, Rutabaga, Yams and Parsnips Roasted in Coconut Oil
Side 2 Broccolini Roasted in Ghee
Drinks: Red Wine
Desserts (optional): Assorted Cakes, Pies etc..

- I don't mess around

Thursday Training and Paleo Challenge Day 32

Tabata Sledgehammer Strikes
rest 1 min
Tabata Burpees
rest 1 min
Tabata Sledgehammer Strikes

switch hands after each interval
-spent 15 mins stretching and Mobilizing before and after.. also I had one of the best massages ever.. My upper back was on fire.

Results
SHS: 14/13/12/13/13/12/13/13
Burpee: 10/8/8/7/7/6/6/6 - miserable!!
SHS: 13/13/12/14/13/13/13/13

Food Log
Meal 1 PWO - 18 or 19 Hour Fast
1/2 Chicken from Brio and 1 bag of mixed greens - Kale, Collard and Mustard Greens with 2 tbsp of butter

Meal 3
3/4(raw weight) of Bison Ribeye, Sauteed onions, peppers and mushrooms, Avocado mashed with salsa, and roasted Broccolini in coconut oil.

Wednesday Training and Paleo Challenge Day 31

A: Power Cleans 3,3,3,3,3
+
5 Rounds for Time
7 Deadlifts @ 225
5 Lateral Burpees
1/2 Gasser
rest :45 b/t rounds

What is a GASSER?
-Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters. Half is two trips, up and back or 106 yards and 1/4 gasser is one trip up or 53 yards.

Results
A: 185/205/215/220/225(this used to be a 1 RM)

6:45 or 7:45 .. I forgot to write this down but I remember I was around either 6 or 7 minutes and 45 seconds.

Food Log
Meal 1 PWO - 19 Hour Fast
10-12oz Grassfed Ribeye/NY Strip and 1 Avocado

Meal 2
1/2 a Chicken from Brio with a salad and broccoli

Tuesday Training and Paleo Challenge Day 30

A: Barbell Step Ups 8,8,8,8
+
5 Rounds
Max Rep Bench Press @ BWT - (190lbs)
Max Rep Pull Ups

Results:

A: 95/135/145/150
+
Rounds
1: 8/10 - strict pro med grip
2: 5/8 - strict sup med grip
3: 4/6 - strict pro close grip
4: 4/6 - strict sup close grip
5: 4/5 - strict pro wide grip

Food Log
Meal 1 PWO - 19 Hour Fast
Grassfed NY Strip with and Avocado

Meal 2 - 6:30pm
6oz Mahi with Shrimp, cauliflower mash and a dump salad with EVOO/ACV