Day 56, Sunday February 27 Food, Nutrition and workout (best snack day ever)

8:30 AM	Lean Scrapple 3 OZ
8:30 AM	1/2 cup egg whites (2 serv)
during day	Coffee 44 OZ
during day	splenda packs 6 total
during day	Whole Milk 2 OZ
during day	Whole Milk 2 OZ
12:30 PM	M&M's 1.7 OZ pkg (man we're they good)
12:30 PM	Blueberries 5 OZ
12:30 PM	Kind Bar - Almond Walnut Macadamia
3:00 PM	Pistachios mix w/some Almonds & Cashew 1OZ
6:00 PM	Sauteed Spinach 2 cups
6:00 PM	Salad (8 OZ)
6:00 PM	Marie's caesar dressing 1 TBSP
6:00 PM	Chicken breast 8 OZ
9:00 PM	Pistachios mix w/some Almonds & Cashew 2OZ
9:30 PM	Dark Choc Almond Zone bar

Day 56	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	124	94	135	1832	77	216	1674
DV 1700 C	50	55	255	1700	100	255	2040

Wow had a mid day snack of kind bar, blueberries and M&M's  right after a step mill workout at LA Fitness for 25 mins.   Other than pure carbs and sugar for candy, not such a bad day

Day 55, Saturday February 26 Food & Nutrition (a rest day)

Sat in a car dealership trying to buy new car for 5 hours...drank lots of coffee, then had great dinner out, with wine and some wild turkey's ...another WHAT THE F_ _ K Saturday

8;45 PM	1/2 cup egg whites (2 serv)
8:45 PM	LOL NS cheese = (serv size 1oz)  Act = .65
8:45 AM	97% Fat Free Ham = (serv size 2 oz) actual=2
during day	Coffee 64 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
11:00 AM	Dark Choc Almond Zone bar
11:00 AM	Blueberries 4 OZ
3:30 PM	97% Fat Free Ham = (serv size 2 oz) actual=2
4:00 PM	Dark Choc Almond Zone bar
8:00 PM	Scallops 2 OZ
8:00 PM	Crabmeat 2 OZ
8:00 PM	Shrimp 3 OZ
8:00 PM	Vodka sauce
8:00 PM	Broccoli
8:00 PM	Salad (8 OZ)
8:00 PM	Ranch Dressing (1.5 OZ)
6:30 -9:30 PM	Merlot 4 X 5 OZ
10:30 PM	4 Wild turkeys on rocks (with a splash of course)
11:15 PM	Pistachios mix w/some Almonds & Cashew 2OZ
11:15 PM	Dark Choc Almond Zone bar

Day 55	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	139	71	160	2596	69	360	4313
DV 1700 C	50	55	255	1700	100	255	2040

Day 54, Friday February 25 Food, Nutrition and WOD

9:00 AM	Lean Scrapple 3.5 OZ
9:00 AM	1/2 cup egg whites (2 serv)
during day	Coffee 24 OZ
during day	splenda packs 3 total
during day	Whole Milk 2 OZ
1:15 PM	Shrimp 3.3 OZ
1:15 PM	Roasted Brussels Sprouts 5 OZ
1:15 PM	Pistachios mix w/some Almonds & Cashew
4:00 PM	Blueberries 4 OZ
8:30 PM	Chicken breast  7OZ
8:30 PM	Spinach Salad 2 cups
8:30 PM	Ranch Dressing 1 OZ
8:30 PM	Feta Cheese 1" cube
9:30 PM	Dark Choc Almond Zone bar
10:00 PM	Pistachios mix w/some Almonds & Cashew

Day 54	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	128	78	90	1558	39	391	2169
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Front Squat Wendler Week 2 Result = 4 reps at 155 #

WOD: "Back to the Basics"

5 Rounds For Time Of: Result = 9:20

-10 Push Ups (New Standards), 20 Sit Ups, 30 Air Squat (20 " box)

Day 53, Thursday February 24 Food, Nutrition and WOD

9:00 AM	1/2 cup egg whites (2 serv)
9:00 AM	LOL NS cheese = (serv size 1oz)  Act = .45
9:00 AM	OM CC Bacon 1 serv 3 strips
during day	Coffee 24 OZ
during day	splenda packs 3 total
during day	Whole Milk 2 OZ
11:00 AM	Banana 7"
1:15 PM	LOL NS cheese = (serv size 1oz)  Act = .65 OZ
1:15 PM	97% Fat Free Ham = (serv size 2 oz) actual=3.6 OZ
1:15 PM	Tomato 4.05 OZ
1:15 PM	Lite Mayo 1 tbsp
1:30 PM	Pistachios mix w/some Almonds & Cashew 1OZ
2:45 PM	Almond Butter 2 TBSP
4:00 PM	Kind Bar - Almond Walnut Macadamia
7:30 PM	Baked Salmon 7 OZ
7:30 PM	Roasted Brussels Sprouts 4 OZ
7:30 PM	Roasted Mini Peppers 3 OZ
9:00 PM	Pistachios mix w/some Almonds & Cashew 1OZ
9:30 PM	Dark Choc Almond Zone bar

Day 53	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	130	106	102	1870	51	216	2715
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Make Up Day! Bench Press Wendler  week 2 repeat 120# @ 7 reps

WARM-UP: SDHP/Pull Up Prep

WOD: "Pull Up, Stand Up"  Result = 28:32,

15 to 1 and 1 to 15 Reps Of:

-(15-1) Pull Ups (Blue Band), (1-15) Sumo Deadlift High Pulls (85#)

Day 52, Wednesday Feb 23 Food, Nutrition and WOD

8:30 AM	Lean Scrapple 3 OZ
8:30 AM	1/2 cup egg whites (2 serv)
during day	Coffee 44 OZ
during day	splenda packs 6 total
during day	Whole Milk 2 OZ
during day	Whole Milk 2 OZ
11:00 AM	Banana 7"
1:15 PM	LOL NS cheese = (serv size 1oz)  Act = .65 OZ
1:15 PM	98% Fat Free Turkey Breast (serv size 2 oz) act= 3.5 OZ
1:15 PM	Sauteed Spinach 2 cups
3:00 PM	Dark Choc Almond Zone bar
4:00 PM	Blueberries 3.5 OZ
7:15 PM	Chicken breast 6.3 OZ
7:15 PM	Roasted Brussels Sprouts 7.5 OZ
8:00 PM	Pistachios mix w/some Almonds & Cashew 2OZ
9:30 PM	Dark Choc Almond Zone bar

Day 51	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	135	59	133	1571	65	203	2497
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Thrusters Wendler Week 2  Result = used BOX to modifyfor knees and did 6 reps at 100 LBs

WOD: For Time: Result = 5:16,

30 Double Unders (modified to 30 calf raises), 9 Thrusters (85#), 9 Lateral Lateral Burpees (Over Bar) (modified to18 burpees using 2-16" boxes side by side moving laterally from box to box),

20 Double Unders (20 calf raises), 6 Thrusters (85#), 12 Lateral Lateral Burpees (Over Bar) modified as above10 Double Under (10 calf raises), 3 Thrusters  (85#), 6  Lateral Lateral Burpees (Over Bar) modified as above

Day 51, Tuesday February 22 Food, Nutrition and WOD

9:00 AM	1/2 cup egg whites (2 serv)
9:00 AM	LOL NS cheese = (serv size 1oz)  Act = .45
9:00 AM	OM CC Bacon 1 serv 3 strips
during day	Coffee 24 OZ
during day	splenda packs 3 total
during day	Whole Milk 2 OZ
11:00 AM	Banana 7"
1:15 PM	LOL NS cheese = (serv size 1oz)  Act = .65 OZ
1:15 PM	98% Fat Free Turkey Breast (serv size 2 oz) act= 3.7 OZ
1:15 PM	Sauteed Spinach 2 cups
4:00 PM	Blueberries 4 OZ
7:00 PM	Pistachios mix w/some Almonds & Cashew 1OZ
7:15 PM	Scallops 8.5 OZ
7:15 PM	Roasted Mini Peppers 6 OZ
7:15 PM	Sauteed Spinach 2 cups
9:00 PM	Pistachios mix w/some Almonds & Cashew 1OZ
9:00 PM	Dark Choc Almond Zone bar

Day 51	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	122	50	148	1322	50	140	2590
DV 1700 C	50	55	255	1700	100	255	2040

Warm-Up: Shoulder Prep

STRENGTH: HSPU Wendler Week 2    HSPU  Result = 6 HSPU without any wgts, just pad....continuing to focus on this in warmups has helped my stability and well as strength
WOD: 2 Rounds for Reps/Rounds:  Result = RD1 24 BS plus 2 rounds even, RD2 23 BS plus 1 round 10/12....wgt for BS was 160# with 20" box1st  - Max Unbroken Body Weight Back Squats (2 Min Cap),
2nd - 4 Min AMRAP of:  10 Burpees & 20 V-Ups

Comment: V-ups were hard because of flexibility to lift back to touch toes consistently