The Comeback Cycle 1 with Matt Ladewski

• 27 October (??? lbs bwt)
  • Meal 1
    • asdf
  • Workout
    • dB overhead: 25 lbs X 10 X 6

• • • • Neutral grip is best
    • Pullovers: 20 X some, 25 X 20, 30 X 20 X 3
    • Ss
    • football bar curls: 10 X 4
    • B1 – t bar row: 4 or 5 sets total (idk)
    • B2 – Dumbbell curl: 25 X 12 X 4
    • C1 – 2 sets back ext
    • C2 – 2 sets abs
• 26 October (??? lbs bwt)
  • Meal 1
    • Fig bar
  • Meal 2
    • Asdf
  • Workout
    • Rock climbing
• 25 October (??? lbs bwt)
  • Meal 1
  • Workout
    • Squats: bar x bunch, 95 x 12, 135 x 12 x 3
    • RDLS –  Perform 3-4 work sets of 8  reps
    • abs – 20 reps X 3

• 24 October (??? lbs bwt)
  • Meal 1
    • Coffee
    • Fig bar

• • • • 110 Cal
      • 2.5 g fat
      • 20 g carb
      • 1 g protein
    • Handful almonds
  • Meal 2
    • Chipotle bowl
      • Chicken
      • Brown rice
      • Black beans
      • Guac
      • Salsa
      • Lettuce
  • Meal 3
    • Dumplings!

• 23 October (??? lbs bwt)
  • Meal 1
    • Coffee
    • 1 egg
    • Two fig bars
  • Meal 2
    • California wrap
    • Banana
  • Workout (me upper)
    • Illegal wide bench press – This is a max 6 not a max single.

• • • • Bar x bunch, 95 x 10, 135 x 6, 145 x 6, 155 x 6, 165 x 6 (too much arch), 170 x
    • Bradford plus one: 50 lbs x 10 x 5
    • Cross body tricep ext: 15 lbs x 15 x 2, 10 x 3
  • Meal 4
    • Three courses and two cocktails at Dahlia Lounge
• 22 October (??? lbs bwt)
  • Meal 1 (Starbucks)
    • Chai tea latte
    • Breakfast biscuit
  • Meal 2
    • Salmon BLT
    • 1 beer
  • Meal 3
    • Serafina
    • 3 course meal
• 21 October (??? lbs bwt)
  • Meal 1
    • Two eggs
    • Coffee
    • 1 cup oats
    • 1 tbsp peanut butter
    • Veggies
  • Meal 2
    • Quinoa and veggie bowl at Crave
  • Meal 3
    • Burger at hoppy Monk
    • Two beers
  • Meal 4
    • 2 pieces pizza
    • 1 shot whiskey
• 20 October (??? lbs bwt)
  • Meal 1-3
    • Standard
  • Meal 4
    • 8 ounce flat iron
    • Mashed potatoes
    • A couple songs
• 19 October (??? lbs bwt)
  • Meal 1
    • Coffee and
    • 1 scoop protein powder
  • Meal 2
    • 1 piece bread
    • Salad
    • 3 ounces chicken
  • Meal 3
    • 4 ounces round
    • 4 ounces chicken
    • 1 cup oats
  • Workout (back and bis)
    • Back rehab/warmup
    • 45 degree back raise (made using bosu ball and DB rack) 10 lbs held to chest x 20 x 3
    • Ss
    • Pull ups – body x 6,5, 4, 3, 2, light x 5 x 4 (not perfect pullups but getting better)
    • Simulated low row using light band plus mini band and pushdown rope x 20 x 5
    • Dumbbell curl drop set – 25 lbs DBS x 12 drop 12 lbs DBS x 12 X 2, 20 lbs x 12 drop 15 lbs x 12 x 2
    • Db Preacher curl 15 lbs x 15, 13, 10, 9
  • Meal 4
    • 1 scoop protein powder in coconut milk

• 18 October (187 lbs bwt)
  • Meal 1 pt 1 (5:00 a.m.)
    • Coffee + protein powder
    • 2 eggs
    • Lots of spinach
    • 1 tbsp peanut butter
  • Meal 1 pt 2
    • Handful blueberries
  • Meal 2 pt 1
    • Handful nuts
  • Meal 2 pt 2
    • 8 ounces round
    • 1 serving hummus and pretzels
  • Meal 3
    • Half solo cup nuts
    • 6 ounces meat loaf
    • Pineapple cole slaw
    • Mashed potatoes
  • Meal 4
    • Absolute binge

• • • • 5 drinks
      • Tons of food
      • We celebrated a very significant testing event, so this was super rare

• 17 October (188.5 lbs bwt)
  • Meal 1 pt 1 (5:30 a.m.)
    • Coffee + protein powder
    • 2 eggs
    • Lots of spinach
    • 1 tbsp peanut butter
    • 1 cup oats
  • Meal 2
    • 2 eggs
    • Tortilla
    • Little cheese
    • 8 oz round
    • Salad
  • Meal 3 (cheat Tuesday)
    • Little bit macaroni cheese
    • 3 ribs
    • Kale and cranberry salad
    • Brocolli and califlower
    • Banana pudding
  • Workout (me lower)
    • Warmup elliptical 10 minutes
    • Upper back rehab
    • deadlift (not with plates raised – not enough equip available at the time, just regular bumper height), bar X 10, 95 X 10, 145 X 5, 185 X 5, 235 X 3, 275 X 3, 325 X 3, 365 X 1 (fucking terrible, slow, rounded)
    • single leg rdl x 25 lbs DBS x 3
    • Dumbbell press on low incline – 20 lbs X 20, 30 X 15, 40 lbs X 15 X 4 (beat last week)
    • 3 rounds

• • • • A1 – pushups, None chest fried
      • A1 – ab wheel X 10 X 2, 8 X 2
      • A2 – step ups bwt x12 each leg (and taller box than last week)
    • 3 rounds
      • B1 – monkey shrugs  15 X 20 X 3, 10 X 20 X 1
      • B2 – calf raise bwt x20, 15 lbs dbs X 20 X 2

• 16 October (186.5 lbs bwt)
  • Meal 1 pt 1 (5:30 a.m.)
    • Coffee + protein powder
    • 2 eggs
    • Lots of spinach
    • 1 tbsp peanut butter
  • Meal 1 pt 2
    • 1 cup oatmeal
    • 1 tbsp peanut butter (oops doubled up today)
  • Meal 2
    • 8 ounces round
    • Creamy cole slaw with pineapple
  • Meal 3
    • 8 ounces round
    • 1 cup oats
  • Workout (rep upper)
    • Bench: pushups x 10 x 2, bar x 25, 95 x 10, 135 x 5, 150 x 5 x 5, 150 x 6 (less leg drive on different bench, much harder, I should probably do it like this all the time to make my chest better)
    • Overhead squat – warm, bar x 10, 95 x 5 x 5

• • • • SS leg extensions

• • • • • Single leg 25 lbs x 20 each, double 45 lbs x 20 x 4
    • 3-5 rounds
      • A1 – dirty 60, 10 lbs DBS x 3 rounds
      • A2 – pushdowns 70 lbs x 20 x 3
• Sunday – 15 October (186 lbs bwt – pics taken)
  • Meal 1
    • Coffee + protein powder
    • 2 eggs
    • Lots of spinach
    • 1 tbsp peanut butter
  • Meal 2
    • 7 ounces round
    • 1 tbsp peanut butter
  • Meal 3
    • Oats and honey bar
    • Coffee with almond milk
    • Oatmeal protein bar
  • Meal 4
    • 8 ounces roasted sliced turkey
    • Handful blackberries
• 14 October (187 lbs btw)
  • Meal 1
    • Coffee
    • 2 quest bars
    • Brocolli/califlower
  • Workout
    • 1 hour massage focused on upper back
  • Meal 2 @ crave kitchen and bar
    • Coffee x 4
    • Chicken sandwhich (v healthy)
  • Workout
    • Rock climbing (bouldering)
  • Meal 3 @ ode brewery
    • Two beers
    • Califlower
    • 8 ounces steak
    • Small serving salad
    • Small serving french fries
  • Meal 4
    • 1 slice pizza
    • 3 more drinks
• 13 October (188 lbs btw)
  • Meal 1
    • 6 ounces chicken
    • Brocolli/califlower
    • 1 solo cup coconut milk (out of water)
    • Coffee
  • Meal 2
    • Asian beef with asparagus
    • Asian slaw
    • 1 spring roll
  • Meal 3
    • 6 ounces chicken
    • Brocolli
    • 2 tbsp peanut butter
  • Workout
    • 20 minutes interval cycling
  • Meal 4
    • Three loaded chicken tacos
    • Two shots whiskey
    • Handful blackberries
• 12 october (188 lbs bwt)
  • Meal 1 pt 1 (5:30 a.m.)
    • 2 eggs
    • 1 scoop protein
    • Coffee
    • Spinach
  • Part 2 (7:00 a.m.)
    • 1 plum
    • 1 tbsp peanut butter
  • Meal 2
    • 8 ounces round
    • Broccoli/califlower
    • Salad
  • Part 2
    • Blueberries
  • Workout
    • None
  • Meal 3
    • 6 ounces chicken
    • Handful blackberries
  • Meal 4
    • 8 classic chicken wings
    • Handful blackberries
• 11 october (185.5 lbs bwt)
  • Meal 1 pt 1 (5:30 a.m.)
    • 2 eggs
    • 1 scoop protein
    • Coffee
    • Spinach
  • Meal 1 pt 2 (7:30 a.m.)
    • 1 cup oats
    • 1 tbsp peanut butter
  • Meal 2 pt 1 (12 p.m.)
    • 6-8 ounces sirloin
    • Califlower
  • Meal 2 pt 2 (2 p.m.)
    • 1 cup oats
    • 1 tbsp peanut butter
  • Meal 3
    • 6 ounces chicken
    • Broccoli/califlower
    • 1 cup rice
  • Workout (back and bis)
    • Intra eaa
    • Upper back rehab
    • A1 – db Pullover 20 lbs X 15, 25 lbs X 15, 25 lbs X 20 X 4
    • A2 – bb curl with hands at knurling start and 2 sec squeeze and 3 sec lower bar x 10 x 2, 55 X 10 X 2
    • B1 – cable row mini X 15, mini plus light X 20 X 4
    • B2 – DB curl 20 lbs x 12, 25 X 12 X 2, 20 X 12
    • C1 – back ext with stability ball 20, 15x 2 (my hams are so fucking sore (
    • C2 – side bends 50 lbs x 12 x 3 abs
  • Meal 4
    • 6 ounces chicken
    • Broccoli/califlower
    • 1 cup rice
    • Half solo coconut milk (out of water)

• 10 october (184.5 lbs bwt)
  • Meal 1 pt 1
    • 2 eggs
    • 1 scoop protein
    • Coffee
    • Spinach and onions
  • Meal 1 pt 2
    • 1 cup oats
    • 1 tbsp peanut butter
  • Meal 2 pt 1
    • 6-8 ounces fajita chicken
    • Half cup rice
    • Half cup pinto beans
    • Spinach salad
  • Meal 2 pt 2
    • 1 piece fruit
  • Meal 3 (corn ranch Tuesday)
    • 9 pieces shrimp
    • ½ cup rice
    • Mango salad
    • Apple corn salad
    • Lots of snap peas
    • 1 piece lemon square/pie
  • Workout (rep lower)
    • EAA intra workout
    • 5 min elliptical
    • Upper back rehab
    • Cleans: warm, 145 X 2 X 6 (1 min between sets)
    • Squats: bar X 10, 95 X 10, 135 X 10, 165 X 10, 185 X 10 X 2 (very hard, rounding back), 135 X 10 smooth but hard at end
    • Ohp: bar X 10, 65 X 10, 85 X 10 X 2, 85 X 7 (fail on 8)
    • Face pulls ss skull crushers:

• • • • 30 X 25, 40 X 25, 50 X 2
      • Bar plus 20 X 15 X 4
    • Lunges: 20 lbs X 12 each X 3 sets
    • 1 hour 20 minutes with warmup

• 9 october (185 lbs bwt)
  • Meal 1 pt 1
    • 2 eggs
    • 1 scoop protein
    • Coffee
    • Spinach and onions
    • 1 tbsp peanut butter
  • Meal 1 pt 2
    • 1 cup oats
  • Meal 2 pt 1
    • 8 ounces round
    • Salad
    • Oven roasted brocolli
  • Meal 2 pt 2
    • 1 cup oatmeal
    • 1 handful mixed nuts
  • Workout (ME Upper)
    • Close grip bench: bwr x 35, 95 x 15, 135 x 5, 145 x 5, 155x 5, 165 x 1, 175 x 1, 185 x 1
    • Good mornings (medium)

• • • • Warmup

• • • • • Bar x 20
        • 75 x 15
        • 95 x 15 x 3
    • Bradford Press
      • Bar x 12 x 3
      • Not as hard this time, but I couldn’t add anything
    • Leg curl
      • 25 lbs x 15 x 3
    • Dips SS LLE SS Leg Raises
      • Mini x 12 x 3
      • Mini x 15 x 3
      • One leg at a time 20 x 3
  • Meals 3 + 4
    • Oven baked salmon
    • Mashed potatoes
    • Asparagus
    • 2 dinner rolls
    • I’m pretty sure I got about the same nutrition
• Sunday – 8 October (187 lbs bwt)
  • Coffee with splenda
  • Meal 1
    • 2 eggs
    • Spinach and onions
    • 1 scoop protein powder
    • 1 tbsp smart start peanut butter
  • Meal 2
    • 8 ounces trimmed sirloin
    • Lots of sauteed mushrooms
    • 1 tbsp peanut butter
  • Workout
    • Upper back rehab
    • 20 min interval cycling
    • https://youtu.be/4Hl1WAGKjMc
  • Meal 3
    • 1 scoop protein powder
• 7 October (??? lbs bwt)
  • Coffee with splenda
  • Meal 1
    • 2 eggs and 1 cup whites
    • Spinach and onions
    • 1 tbsp smart start peanut butter
  • Meal 2
    • Plum
  • Workout
    • None
  • Meal 3
    • Too many nuts
    • Chicken Tika masala
    • 2 pieces naan bread
    • Cole slaw with pineapple
  • Meal 4
    • 1 piece chicken breast
    • 6? Tbsp peanut butter
• 6 October (187.5 lbs bwt)
  • Coffee with splenda
  • Meal 1
    • 2 eggs and 1 cup whites
    • 1 skillet spinach
    • 1 tbsp smart start peanut butter
  • Meal 1 part 2
    • 1 plum
  • Meal 2
    • 7.5 ounces chicken
    • Salad/spinach
    • Black beans
  • Workout
    • None
  • Meal 3 (still at work)
    • Enchilada casserole
    • Black beans
    • Rice
  • Meal 4 (still at work)
    • 1 oatmeal protein bar
    • Handful of nuts
    • Coffee
  • Meal 5
    • 1 shot whiskey

• 5 October (186.5 lbs bwt)
  • Coffee with splenda
  • Meal 1 Part 1
    • 2 eggs and 1 cup whites
    • 1 tbsp smart start peanut butter
  • Meal 1 Part 2
    • 1 cup oats
  • Meal 2
    • Chicken Tika masala
    • Rice
    • 1 piece naan
    • I’m very full
  • Snack
    • Oatmeal protein bar
  • Workout (ME Lower)
    • 5 min elliptical
    • Warm up
    • Front squat – body x 20, bar x 10, 95 x 10, 135 x 5, 165 x 3, 185 x 3, 205 x 1, 225 x 1 (slowed down a lot)
    • Dumbbell press on low incline – 40 lbs X 15 X 2, 35 X 13, 30 X 12 (I need to do a better job of activating and focusing on my left side)
    • 3 rounds

• • • • A1 – pushups x10
      • A2 – step ups bwt x10 each leg
    • 3 rounds
      • B1 – monkeh shrugs 10 lbs dbs X 20, 15 X 20 X 2
      • B2 – calf raise bwt x20, 15 lbs dbs X 20 X 2
  • Meal 3 and 4
    • 7 ounces chicken
    • 12 oz green beans
    • 24 oz potatoes
    • 1 scoop protein

• 4 October (187.5 lbs bwt)
  • Coffee with splenda
  • Meal 1
    • 2 eggs and 1 cup whites
    • 1 tbsp smart start peanut butter
  • Snack
    • 1 plum
  • Snack
    • A couple handfuls of salted/roasted peanuts/almonds/cashews
  • Meal 2
    • Caserole

• • • • Noodles, cheese, meat with sauce
    • Lots of salad (mainly spinach)
  • Workout
    • Warmup
    • Upper back rehab
    • 10 laps jogging around the building
    • 8-10 rounds
      • Sprint 20 yards and walk back
      • Jump rope x100
      • Side bends x15 per side
  • Snack
    • Oatmeal protein bar
    • 1 piece chicken breast
  • Meal 3 and 4
    • 12 ounces chicken breast
    • 1 skillet sauted spinach
    • 1 large tbsp peanut butter
• 3 October (187 lbs bwt)
  • Meal 1
    • 2 eggs and 1 cup whites
    • Coffee with splenda
  • Snack
    • Oatmeal protein bar
  • Meal 2
    • Chicken cheesy pasta
    • Standard salad
  • Workout (back bis)
    • Back rehab/warmup
    • 45 degree back raise (made using bosu ball and DB rack) body x 20 x 3
    • Pull ups – body x 5 x 2, body x 3 x 2, mini x 5 x 2, light x 5, light + mini x 5
    • Simulated low row using light band and pushdown rope x 20 x 5
    • Dumbbell curl drop set – 20 lbs DBS x 12 drop 15 lbs DBS x 12 X 4
    • Preacher curl 15 lbs x 8 each, 10 lbs x 20 each x 3
  • Meal 3
    • Two chicken tenders
    • Mashed potatoes
    • Tons of green beans
    • 1 biscuit with honey butter
    • 1 super rich pie desert thing
  • Meal 4
    • 1 scoop protein

• 2 October (??? lbs bwt)
  • Coffee with splenda
  • Meal 1
    • 2 eggs and 1 cup whites
    • Oven roasted broccoli
    • 1 tbsp smart start peanut butter
  • Meal 2
    • Two hot dogs
    • One bun
    • Chili
    • Little bit of cheese
    • Coleslaw salad with pineapple
  • Snack
    • Detour smart oatmeal bar

• • • • 2.5 g fat, 18 g carb, 10 g protein
    • 1 scoop isolate
  • Workout (rep upper)
  • Meal 3 and 4 (combo)
    • 10 ounces shrimp
    • ¾ cup Jasmine rice
    • 6 ounces green beans
• 1 October (186.5 lbs bwt)
  • Coffee with splenda
  • Meal 1
    • 2 eggs and 1 cup whites
    • Oven roasted broccoli
    • 1 tbsp smart start peanut butter
  • Meal 2
    • 7 ounces chicken breast
    • Lots of onion and spinach
    • 1 tbsp smart start peanut butter
    • 1 plum
  • Workout
    • NONE
  • Meal 3
    • 7 ounces trimmed sirloin
    • Lots of onions and spinach
    • 1 tbsp smart start peanut butter
  • Meal 4
    • 7 ounces trimmed sirloin
    • 1 can mixed veggies
    • 1 tsp smart start peanut butter

• 30 September (187.0 lbs bwt)
  • Coffee with splenda
  • Meal 1
    • 2 eggs and 1 cup whites
    • Oven roasted broccoli
    • 1 tbsp smart start peanut butter
  • Meal 2
    • Quick bite at Indian buffet

• • • • Some saucy meats and a couple pieces naan bread
  • Workout
    • 2 hours bouldering (rock climbing)
  • Meal 3
    • Restaurant
      • Goat cheese and beet salad
      • Chicken sandwich

• • • • • Bread, tomato, 1 grilled chicken breast
      • 1 beer
  • Meal 4
    • 3 beers
    • Two small enchiladas
    • 1 piece pizza

• 29 September (187.5 lbs btw)
  • Coffee with splenda
  • Meal 1
    • 2 eggs, 1 cup whites
    • 1 plum
    • ~1 cup asparagus
  • Meal 2
    • 7 ounces chicken breast
    • 1 plum
    • 2 tablespoons smart start peanut butter (missed it in meal one)
    • ~1 cup asparagus
  • Workout (GPP)
    • 4 rounds: Battling ropes, left arm 30 sec, right arm 30 sec (no rest)
    • 4 rounds: 10 lbs med ball slams (30 sec on 30 sec off)
    • 4 rounds: Backward (think skiing) battling ropes (30 30)
    • 4 rounds: 10 lbs med ball slams (30 sec on 30 sec off)
    • 4 rounds: double arm battle rope (30 30)
    • 20 minutes
  • Meal 3
    • 1 solo cup coconut milk (replace fruit?)
    • 7 ounces chicken
    • 1 skillet full of spinach cooked in olive oil and white wine vinegar
    • 1 spoon sspeanutbutter
  • Meal 4
    • 1 homemade burger

• • • • Bun
      • 1 small patty
      • Lettuce, cheese, ketchup
    • 3 beers

• 28 September (186.5 lbs btw)
  • Coffee with splenda
  • Meal 1
    • 6 ounces beef
    • 1 cup oats
    • 1 spoon smart start peanut butter
  • Meal 2
    • 6 ounces beef
    • 6 ounces red cabbage and onions
    • Tortillas
  • Workout (Rep Lower)
    • Cleans – 135 for 6 sets of 2 with 60-90 seconds rest
    • Squats – bar X 10 X 2, 135 X 8, 155 X 8, 175 X 8 X 3
    • Overhead press – bar X 12, 65 X 12, 85 X 10, 75 X 10 X 2
    • Lunges SS facepulls

• • • • 15 lbs dB X 24 X 4
      • 30 lbs X 25 X 4
    • Skull crushers – EZ bar + 20 lbs X 12 X 4
  • Meal 3
    • 6.5 ounces beef, onion, cabbage
    • 1.5 cups rice
    • 1 solo cup coconut milk
  • Meal 4
    • 8 boneless chicken wings
    • Side order fries
    • 1 shiner bock (beer)

• 27 September (188 lbs btw)
  • Coffee with splenda
  • Meal 1
    • Three whole eggs
    • Two pieces whole wheat toast
    • Salsa
  • Meal 2
    • Cappuccino
    • Chipotle

• • • • Salad
      • Chicken
      • Black beans
      • Little bit cheese
      • Little guac
      • Salsa
  • Workout
    • None
  • Meal 3 and 4 (combined cuz I got home late)
    • 2 plums
    • ~14 ounces beef
    • 2 cups spinach
    • 1 onion
• 26 September (186 lbs btw)
  • Coffee with splenda
  • Meal 1
    • Three eggs cooked in coco oil
    • Salsa
    • Two pieces whole wheat bread
  • Meal 2
    • 6-8 ounces beef
    • 1 cup oats
  • Workout (Back and Bi’s)
    • A1 – db Pullover 20 lbs x 15, 20 lbs x 20 x 4
    • A2 – bb curl with hands at knurling start and 2 sec squeeze and 3 sec lower bar x 10 x 4
    • B1 – cable row 30 lbs x 20, 40 x 12, 50 x 8 x 3
    • B2 – DB curl 20 lbs x 20, 25 x 12, 20 x 12 x 3
    • C1 – back ext with stability ball 15 x 3
    • C2 – side bends 40 lbs x 12 x 3 abs
  • Meal 3
    • 6-8 ounces beef
    • 2 cups rice
    • Salsa and hot sauce
  • Meal 4
    • Beef stew over rice with a tortilla
    • Spinach salad with a little ranch
    • Cucumber, zucchini, and such
    • One pale ale
    • One brownie

• 25 September (184.5 lbs bwt)
  • Coffee with splenda
  • Meal 1
    • Three whole eggs
    • Two pieces bread
    • Salsa
  • Meal 2
    • .7 lbs 81% beef
    • 1 cup oats
    • Coke zero
  • Workout (ME Upper)
    • Warmup and upper back rehab
    • Steep incline bench (3 holes from flat)

• • • • Warmup

• • • • • Bar x 20
        • 65 x 10
      • 85 x 5, 95 x 5, 115 x 5
      • 125 x 1, 135 x 1, 145 x 1
    • Good mornings (medium)
      • Warmup
        • Bar x bunch
        • 65 x 15
        • 85 x 15 x 3
    • Leg curl (single leg at a time) SS Bradford Press
      • 20 lbs x 15 x 3
      • Bar x 12 x 3
    • Dips SS LLE SS Leg Raises
      • Bwt x 12 x 4
      • Mini x 12 x 43
      • One leg at a time 16 x 4
  • Meal 3
    • Plum (oops)
    • Some chicken (6 ounces? – I need tupperware, then I can measure)
    • Slightly more than one cooked cup of rice, cooked with salt and spoon of butter
  • Meal 4
    • One cup rice (couldn’t handle two)
    • Some chicken
    • Spinach
    • Water with Crystal light

• 24 September (185.0 lbs bwt)
  • Starbucks doubleshot can
  • Meal 1
    • 3 whole eggs
    • Salsa
    • Two pieces of whole wheat bread
  • Meal 2
    • 9 ounces chicken breast – seasoned plus hot sauce
    • 2 cups 1 minute oats with splenda
  • Workout
    • Warmup and upper back rehab
    • 6 rounds

• • • • Jump rope for one song
      • 20 yard sprint (40 yards with halting distance)
      • Jump through series of two tires x 5
      • 10 jumping jacks
  • Meal 3
    • 9 ounces chicken breast – seasoned plus hot sauce
    • Lots of spinach – cooked until wilted with chili flakes, salt, pepper
  • Meal 4
    • Smart Start peanut butter (two knife-fulls?) wrapped in a tortilla
    • Half solo cup of coconut milk