Workout:
AM - Off
PM - Complete 20 rounds of:
5 pull ups
10 push ups
15 squats

Weight:
Next: # - 23 JUL 07
Current: 230# - 16 JUL 07
Last: 233# - 09 JUL 07
Difference: <-3#>

Rest: 6 1/2 hours

Food:
1/2 Cup eggology w/1 whole organic egg - 2/3 Cup mixed vegetables - 1/2 Cup black beans and lentils
Starbucks venti 180 degree latte
bottle of water
1/2 Cup organic oatmeal - 1/4 Cup organic brazil nuts - bottle of water

Day Off

Workout:
AM - Off
PM - Off

Weight:
Next: # - 23 JUL 07
Current: 230# - 16 JUL 07
Last: 233# - 09 JUL 07
Difference: <-3#>

Rest: 6 1/4 Hours

Food:
Starbucks venti 180 degree latte
Le Peep - Migas Plate (scrambled eggs, chorizo, onions, bell peppers) w/ pinto beans - 16oz water
1 1/2 Mrs Freshley's "snowballs" (yuck) - bottle of water
1 can organic green beans - 3oz. tinned salmon - bottle of water
Hershey's chocolate bar w/almonds - 16oz water
Handfull of tortilla chips - 1/4 Cup organic salsa
Caipirinha (1 1/2oz. Cachaça and 1 whole lime quartered and mudged w/sugar, on ice)
2 boneless, skinless chicken thighs (from whole foods) Asada style - 2/3 cup beans - 1/3 bunch asparagus - 16oz water
1 bumble bar 16oz water
organic orange
7oz. Fat Bastard Chardonnay

Weighted Pullups? Soon - but not just yet

Workout:
AM - Off

PM - 16Kg KB
Modified TGU (Snatch Up - TGU back down)
3 x 7 Jackknife Pushup
3 x 7 Ring Pulldown (55# Each side)
Finish up with Tabata sets on Stationary bike
- Level 15 for 20 Sec "All-out" then recover to 142bpm
- Completed 3 sets within 10 minutes

Weight:
Next: # - 23 JUL 07
Current: 230# - 16 JUL 07
Last : 233# - 09 JUL 07
Difference: <-3#>

Rest: 5 1/2 Hours

Food:
2 Scoops Lowfat Muscle Milk w/ bottle of water
Starbucks venti 180 degree latte
1/2 Cup organic oatmeal - 1/4 Cup organic brazil nuts - bottle of water
Handful bing cherries - handful of organic strawberries - bottle of water
Pappas BBQ Chile Cheese Fries - bottle of water
Handful Roasted Salted Pumpkin Seeds - 16oz Peach Iced Tea
1oz Sharffen Berger Dark (62% Cacao) Chocolate
8oz Brown Cow (Maple) organic whole fat yogurt
12oz Ribeye steak - 2 cups steamed broccoli - 1 1/2 pieces cherry cheese cake - Bottle of water
Organic orange
7oz Red Truck organic Petit Syrah

Back to the Grind (sort of)

Workout:
AM - 16Kg. Kettlebell
Warmup 2 Hand Swings - 20; 1 Hand Swings - 10 each side; DARC Swings - 10 each side

Strength/Endurance (1 set)
- One Arm CP - 5 each side
- One Arm Bent Over Row - 5 each side
- One Arm Windmill - 5 each side (reach for the Kb at the bottom)
- One Arm Front Squat - 5 each side
- One Arm Swing - 10 each side

Practice
TGU 3 each side

Finish up with 2 minute Plank on P-Bars

PM - Swim
As many sets as possible in 20 minutes:
2 x 1/2 lap Crawl w/Fins, 1/2 lap Backpedal/Modified Sidestroke w/Fins
Rest 90 seconds
Total of 7 sets

Weight:
Current: 230# - 16 JUL 07
Last : 233# - 09 JUL 07
Difference <-3#>

Rest: 6 1/2 Hours

Food:
Bottle of water
1/2 Cup Eggology w/ one whole organic egg - 2/3 Cup organic mixed frozen veggies - 1/3 Cup organic lentils
Starbucks venti 180 degree latte
1/2 Cup organic oatmeal - 1/4 Cup organic brazil nuts - bottle of water
bottle of water
1/3# asada style chicken - 1/3 Cup organic lentils - bottle of water
1 handful bing cherries
1 handful of organic strawberries
2 snack size bags of chips, 1 bowl organic tostitos w/ 1/4 cup organic salsa
8oz Isopure Red
1/3# organic burger steak w/ 1/4 Cup organic cheese - 1/3 Cup organic peas - 1/3 Cup organic pinto beans
1oz Sharffen Berger Dark (62% Cacao) Chocolate
Organic orange
7oz Fat Bastard Chardonnay

No training day

Exercise:
Day off

Weight: 233# - 09 JUL 07 [next weigh-in: 16 JUL 07]

Rest: 8 1/2 Hours

Food:
2 Cups organic coffee w/vanilla cream

1/2 Cup organic oatmeal - 1/4 cup organic brazil nuts - 8oz organic whole milk
Bing cherries (handful) - bottle of water

2 Scoops Low Fat Vanilla Cream Muscle Milk w/bottle of water

bottle of water

1/2 Bumble bar

1/3 Pound asada style chicken w/ organic onions and bell peppers - 1/3 Cup organic lentils - 1 Cup spinach - 1/2 avocado - 8oz organic whole milk

1oz Sharffen Berger Dark (62% Cacao) Chocolate

8oz Isopure Red

Organic orange

7oz Red Truck Organic Petit Syrah

Saturday KB Training

Exercise:
AM:
Instructional KB workout with RKC Tom Healy 1 hour (plus about 30 minutes discussion time)
- Details to follow

Weight: 233# - 09 JUL 07 [next weigh-in: 16 JUL 07]

Rest: 6 1/2 Hours

Food:
2 Bottles of Water (workout and postworkout)
8oz Cytomax Red - 8oz Isopure Endurance Alpine Punch
1/2 Cup Eggology w/ one Whole Organic Egg - 2/3 Cup Organic Mixed frozen Veggies - 1/3 Cup Organic Black Beans - 2 Cups Coffee w/ Vanilla Creamer
1 Bottle of Water
Bing Cherries (handful)
Tostitos Organic Yellow Corn Chips (bowlfull) - 1/4 Cup Salsa
1/3 pound roast pork - 1/2 Cup cherry, apple, walnut dressing - 1/4 Cup organic black beans - 1/3 Bunch aparagus - 8oz organic whole milk
Organic orange
7oz. Fat Bastard Chardonnay

Happy Friday!

Exercise:
AM:
Stretching 3 minutes seated hip flex, pump, climbing stretch

For Time:
35lb. Db swings 20 x 3
1 minute planks x 3
20 walking lunge steps x 3
2/35lb Db high pulls 15 x 2
1 minute planks x 2
15 sit ups x 2

Completed: 20 minutes

Weight: 233# - 09 JUL 07 [next weigh-in: 16 JUL 07]

Rest: 5 1/2 Hours

Food:
2 Scoops Low Fat Vanilla Creme Muscle Milk w/16oz Rice Dream Organic Rice Milk
Venti 180 degree Latte
bottle of water
1/2 Cup Oatmeal - 1/4 Cup Brazil Nuts - bottle of water
(workout) bottle of water
Chopped Beef Sandwich w/ Fries - Sm. Ice Cream Cone - 16oz. Iced Tea
bottle of water
Blueberries - 16oz water
Cheese Stick - 16oz water
Organic Orange - 16oz water
2 Slices postworkout pizza (left over from last night)
7oz Red Truck Organic Petite Syrah