0530: BW = 184lbs

WOD:

Rest Day

Nutrition:

0800: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.

1100: 5 Mini Crustless Quiche.

1630: 1 serving Spaghetti Squash w/ Chicken Sausage & Marinara.

2100: 10oz Salmon. ~4oz Sauteed Chantrelle Mushrooms. Mixed Greens Salad w/ Bell Peppers, Cheddar Cheese, Olive Oil/Red Wine Vinegar Dressing.

0530: BW = 184.6lbs

WOD:

Snatch 59 x 1 x 15 (EMOM)
Clean & Jerk 80 x 1 x 8 (EMOM)
Back Squat 132 x 5 x 3

Nutrition:

0800: 4 slices Paleo Blueberry Bread (Almond flour instead of Wheat flour). ~4oz Beef Jerky.

1200: 5 Mini Crustless Quiche (Portabella Mushrooms, Bacon, Feta Cheese). 8oz Strawberries.

1600: 1 serving Spaghetti Squash w/ Chicken Sausage & Marinara. 1 Asian Pear.

2100: 8oz Salmon. ~4oz Sauteed Chantrelle Mushrooms. Mixed Greens Salad w/ Bell Peppers, Cheddar Cheese, Olive Oil/Red Wine Vinegar Dressing.

0900: BW = 185.2lbs

WOD:

Rest Day

Nutrition:

1100: Arnie's: Olympic Omelette (Ham, Sausage, Cheddar Cheese, Mushrooms, Onions, Bell Peppers, Sour Cream). 1 glass Orange Juice. Various Pieces of Fruit.

1800: Cheesecake Factory: Steak Diane (10oz of Steak, Peppercorn Sacue w/ Mushrooms). Caesar Salad.

0730: BW = 183.8lbs

WOD:

Rest Day

Nutrition:

1130: 4 Eggs, 2tbsp Butter, 2oz Sour Cream, Salsa. 3.5 slices Bacon.

1630: The Ram: Cobb Salad (Diced chicken, avocado, chopped hickory smoked bacon, chopped boiled egg, crumbled gorgonzola, tomato, shredded iceberg lettuce, blue cheese dressing).

2130: 6 "slices" of Paleo Pizza (Almond Flour Crust, Tomato Sauce, Mozzarella Cheese, Pepperoni, Mushrooms).

0530: BW = 182.6lbs

WOD:

Snatch 60 x 1, 62 x 1, 64 x 1
Clean & Jerk 80 x 1, 84 x 1, 86 x 1
Back Squat 146 x 1 x 3
Deadlift 150 x 5

Nutrition:

0800: 2 cups Fage Total Yogourt.

1130: 6oz Ground Beef, 2oz Sour Cream, 1oz Cheddar Cheese, Salsa, Romaine.

1600: 3oz Deli Ham, 1oz Smoked Turkey Breast, 4oz Havarti.

2100: The Park Pub: Pub Burger w/o Bun, w/ extra Patty, Mayo & Sauteed Mushrooms. 9 Chicken Wings.

0530: BW = 184.4lbs

WOD:

Rest Day

Nutrition:

0900: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.

1230: 5 Mini Crustless Quiche. 1 Fuji Apple.

1630: 4oz Smoked Turkey Breast. 4oz Havarti Cheese.

2100: 6oz Ground Beef, Romaine, Sour Cream, Salsa, Cheese.

0530: BW = 182.2lbs

WOD:

Front Squat 110 x 3 x 3
Overhead Press 60 x 4, 57 x 5, 57 x 4
Ab work

Still feel WEAK.

Nutrition:

0830: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.

1230: 5 Mini Crustless Quiche. 1 Fuji Apple.

1600: 1 serving Italian Chicken Salad.

2100: El Guadalajara: Beef Taco Salad w/ Lettuce, Bell Peppers, Mushrooms, Pico de Gallo, Sour Cream, Guacamole.

0530: BW = 183.9lbs

WOD:

Rest Day

Nutrition:

0830: 1.5 cups Cottage Cheese. ~2oz Marcona Almonds.

1200: 5 Mini Crustless Quiche w/ Ground Turkey, Chevre & Bell Peppers. 1 Fuji Apple.

1600: 1 serving Italian Chicken Salad.

2100: 6oz Ground Beef, 2oz Sour Cream, Romaine, Salsa.

I'm Baaaaaack

BW = ?

WOD:

Power Snatch 58 x 1 x 8 (EMOM)
Power Clean & Jerk 70 x 1 x 8 (EMOM)
Back Squat 130 x 5 x 3

I felt WEAK today, which is no surprise. I had to extend my breaks to 90sec on my O-Lifts, and that Squat weight felt HEAVY. I didn't weigh myself today, but I know I lost about 7lbs from being sick last week.

Nutrition:

0800: 1.5 cups Cottage Cheese.

1100: 1 serving Italian Chicken Salad. 1 Fuji Apple.

1600: 4oz Oven Roasted Turkey. 4oz Havarti. 6oz Fig & Nut Cake.

2100: 6oz Steak, Romaine, 2oz Sour Cream, Salsa, 1/2 Avocado. Supps: 1tbsp Fish Oil, 1 Probiotic Capsule, Multi-Vitamin.

I am sick. Woke up yesterday with a cough, progressed into a fever + low energy by the end of the day. Woke up today feeling a little better, no fever, still no energy and a cough. Haven't eaten much today, drinking plenty of fluids, spent the entire afternoon lying down and intermittently napping. Hope I feel better tomorrow so I can train.

Monday, September 28th

WOD:

Power Snatch 57 x 1 x 8 (every minute on the minute)
Power Clean & Jerk 75 x 1 x 8 (every minute on the minute)
Back Squat 137 x 5 x 3
Fat Bar Pull-ups 5, 4, 3

Friday, September 25th

WOD:

Power Snatch 55 x 1 x 8 (every minute on the minute)
Power Clean & Jerk 70 x 1 x 8 (every minute on the minute)
Back Squat 144 x 3 x 3
Bench Press 92 x 4, 3, 2

BW = ?

WOD:

Power Snatch 50 x 1 x 8 (every 30sec)
Power Clean & Jerk 60 x 1 x 8 (every 45sec)
Back Squat 108 x 5 x 2
Dynamic Effort Deadlift 120 x 2 x 20 (~50m walk between sets)

Nutrition:

0800: 1.5 cups Cottage Cheese. 2oz Macadamia Nuts. 2 Kiwis.

1200: 1/2 serving Larb Gai. ~3oz Salami. 3oz Muenster Cheese.

1800: ~8oz Pulled Chicken, Arugula, Pine Nuts, Parmesan Cheese, Olive Oil.

Tuesday, September 22nd

BW = ?

WOD:

Rest Day

Nutrition:

1100: 4oz Roast Beef, 4oz Cheddar Cheese.

1600: 4oz Roast Beef, 4oz Cheddar Cheese.

2100: Jai Thai: 1/2 bowl Tom Kha Soup w/ Prawns. 1/2 serving Larb Gai.

BW = ?

WOD:

Power Snatch 45 x 1 x 8 (every 30sec)
Power Clean & Jerk 55 x 1 x 8 (every 45sec)
Back Squat 135 x 5 x 3
Fat Bar Pull-ups 6, 5, 4
Tabata Line Sprints

Nutrition:

0800: 1.5 cups Cottage Cheese. 2oz Marcona Almonds. 2 Kiwis.

1130: 4oz Smoked Turkey Breast. 4oz Havarti.

1600: ~6oz Pulled Chicken, Arugula, Pine Nuts, Parmesan Cheese, Olive Oil. 1 Synergy Kombucha Drink.

Saturday, September 19th & Sunday, September 20th

Had a great breakfast on Saturday morning of Eggs & Bacon, ate a the Red Door on Saturday night and had my usual Bowl of Chowder & Chicken Caesar Salad. Drank a lot of Saturday night, didn't eat much all of Sunday because I was tired and hungover from Saturday.

BW = ?

WOD:

Power Snatch 40 x 1 x 8 (Every 30sec)
Power Clean & Jerk 50 x 1 x 8 (Every 45sec)
Back Squat 150 x 2 x 3

12 Rounds:
4 Pull-ups
6 Ball Slams @ 30lbs
8 Box Jumps @ 20"

80sec rounds. Rest remainder of 80sec after completion of round. Had to reduce to 3, 4, 5 after round 7. My lungs hurt.

Nutrition:

0600: Grande Americano.

1000: 4 Mini Crustless Quiche.

2000: La Puerta: Jalapeno Poppers. Chips & Salsa. Shredded Beef Quesadilla w/ Sour Cream & Guacamole. 1 Margarita.

2130 - 2400: 4 Vodka Sodas.

0600: BW = 189lbs

WOD:

Rest Day

Nutrition:

0800: 5 Mini Crustless Quiche. 1 Pluot.

1200: 5oz Roasted Lamb Leg, 1.5oz Feta, Tomatoes, Cucumbers, Olives, 1tbsp Olive Oil, 1tbsp Red Wine Vinegar. 1/4 cup Cottage Cheese. 2oz Marcona Almonds. 2 Kiwis.

1600: 3oz Smoked Turkey Breast, 3oz Sharp Cheddar Cheese.

2100: 1 Margarita. 1 Dirty Martini.

0530: BW = 190lbs

WOD:

Back Squat 106 x 5 x 2
Overhead Press 63 x 5, x 4, x 4

Nutrition:

0800: 5 Mini Crustless Quiche w/ Sausage & Sundried Tomatoes. 1 Pluot.

1200: 1 serving Italian Chicken Salad. 8oz Strawberries.

1630: 2 cups Fage Yogurt.

0530: BW = 190.6lbs

WOD:

Rest Day

Nutrition:

0800: 1 cup Cottage Cheese. 2oz Marcona Almonds. 1 Pluot.

1300: ~20 Shrimp. 3oz Smoked Turkey Breast. 3oz Havarti. 8 Strawberries.

1600: 1 serving Italian Chicken Salad. Supps: 1tbsp Fish Oil, 1 Probiotic Capsule, 1 serving Multi-Vitamin.