Sunday

Weight: 223.2 BF 27.7 (7:45)

Food: 

9:15 scrambled eggs, bacon, toast, straw and blueberries, juice

10:30 2 bites of a Kind bar

2:15 apple chicken salad with greek dressing from Sprouts

6:15 salmon and asparagus

A lot more nut/cran mix all day. Finished the bag!

Didn't keep up with tracking sleep. Stayed pretty consistent though. Felt like I stayed on track pretty well during the work-week. The weekends are a different story. Need to stay on schedule better. Went a little crazy with the nuts and wouldn't normally have popcorn and ice cream. 

Saturday

Weight: 221.6 BF 27.4 (9:00)

Food:

9:30 Grant's avocado smash w/ bacon, tomato

12:00 banana

1:30 Island's greek chicken salad

3:00 too much TJ's omega 3 nut and cran mix!
6:30 2 eggs, some beef pot roast, salsa, avo
7:30 popcorn, 1 scoop of ice cream (movie night)

Fitness

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1  subbed 32kg goblet squat x8 at tempo
Rest 45 seconds
Single Arm Press x 8-10 reps each arm  35lbs. 45 would have been better
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Complete as many Man-Makers as possible in 5 sets of:  26 at 30lbs
60 seconds work
60 seconds rest

I am so terrible at these!

Weight: 220.6 27.1

Food:

8:00: 1/2 avocado, eggs, coffee

9:45 VJ

10:45 nuts
11:30 banana

1:30 Matisse cobb salad

3:30 nectarine

7:15 Chipotle chicken bowl, chips and guac

9:15 froyo

Usual Friday night cheat. Really want to try and figure out how much it affects my goals.

Performance and fitness

Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps  38, 23, 20, 21

Rest 4 minutes between sets

Subbed 35 calories on the airdyne for rowing. Eeesh!

Weight: 221.8, BF 27.4

Food:

8:00: 1/2 avocado, eggs, coffee
10:30 VJ and nuts

11:30 banana

2:30 roasted chicken and green beans, nuts

3:45 white peach
5:30 leftover bbq chicken and roast veggies

Performance

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1  subbed strict press x4 at 135lbs
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

Taking it easy on the low back.

B.
Complete as many rounds and reps as possible in 12 minutes of:  5+12
Walking Lunge x 20 yards  started just stepping back in round 3
Burpees x 10 reps  subbed 4 strict pull-ups
Double-Unders x 30 reps

Weight: 221.2, BF 27.2

Food:

8:00: 1/2 avocado, eggs, coffee 

11:30 banana

1:45 salad

3:30 meat stick
5:00 nuts

6:00 crockpot beef roast and veggies (not good)

Rest day

Weight: 222.2, BF 27.4

No gym today. Lunch meeting. Not a bad thing since I tweaked my back yesterday.

Food:

8:00: 1/2 avocado, eggs, coffee 

10:00 TJ's low sodium veggie juice (VJ)

10:30 banana and roasted mixed nuts no peanuts from Sprouts

11:30 banana

2:30 roasted chicken & broccoli

5:30 nuts

6:15 salmon and asparugus

Took a half day and went to the chiropractor at 4:00. He said I strained it but not badly. 

Performance

A.
Four sets of:
Clean x 1.1.1.1  60, 80, 85, 85
(rest 10 seconds between each single)
Rest 2-3 minutes

Felt okay. Back kind of tweaked on third set. Didn't feel bad though.

B.
Three sets for times of:  2:29, 2:45, 4:40
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes

Yup. Tweaked back. Felt really tight by third round, but not really injured. Still pretty hot in the gym.

Weight: 222.8, BF 27.5

Down 5.4lbs and 2.2% body fat from last monday!

Food:
8:00: 1/2 avocado, eggs, coffee (16 eggs, TJ's mixed veggies, bag of spinach, sun dried tomatoes, TJ's package of andoullie sausage, divided into 7 portions)
9:30 cup of TJ's low sodium veggie juice (VJ)
11:30 banana and roasted mixed nuts no peanuts from Sprouts, coffee
1:45 olive & artichoke salad (olives, artichoke, celery, cucumber, grape tomatoes, chicken, red wine vinigrette)
4:00 white peach
6:00 roast chicken thigh, leg, wing and broccoli