Happy Monday 



Day 65: the Man Hunt

it sucks leaving your snacks and lunch behind when you went to work. The only thing that was holding me up was my water. What sucked even more, looking for a place to eat from. I wanted to order Better Bites but they only deliver in a 5 block radius -_-  do don’t Newark know that not all people eat shitty?  I ended up getting some chicken from DinoBBQ


Breakfast: three eggs with bacon and protein shake

Lunch: chicken with sweet potato

Dinner: chicken stir fry with jasmin rice


Barbell bent over row 4×10

Dumbbell bent over 4×10

Seated cable row 3×12

Barbell shrug 4×10

Barbell curl 3×10

Concentrated curl 4×10

8x 30 sec off/on thrusters and jumping lunges 

Ab circuit 

Day 64


Breakfast. My lovely pancakes 

Snack: Apple and carrots 

Lunch. Steak stir fry 

Snack protein shake 

Dinner: ground turkey with kale, spinach, sweet potato and avocado. 


4×10 barbell shoulder press

3×11 dumbbell press

3×10 upright row

4×11 squats

4×9 deadlift 

3×9 lunges 

Between each set I did a min cardio

10 min row

10 min bike

5min cool down

Day 63


Breakfast: protein shake with three eggs and bacon

Snack: carrots and celery 

Lunch: chicken with spinach and sweet potato

Snack. Green grapes 

Dinner: shrimp with rice and avocado 


Am: 20 min volume of Pull ups

5RFT OHS/pull ups/ sit ups


4×9 bench press with a min of double unders between each rest

3×10 incline press with plank holds in between

3×10 close grip bench with knee tucks

3×11 dumbbell press with lunges 

4×11 dips with vert jumps 

4×11 cable crunch 

Day 59: the Fruit 

tues best moment yesterday was eating the fruit that I had, strawberries and blueberries. It has been a few days where my fridge has been MIA and blot sucks completely. I’m tired of eating out, the shit gets complicated real quick!


Brunch: Cali omelette with s. Potato fries and candanian bacon

Snack: protein shake, my fruit and lunch able 

Dinner: Cobb salad with spf


5 rounds of deadlift and sit ups

13 rounds of thrusters and knee tucks. 30 seconds on and 15 sec rest in between 

6 intervals of rowing with 30 sec rest for cal

Day 58: No message 

the meals :

Bfast. Three eggs with Taylor ham on wheat

Snack: 4 cups of tea and protein shake

Linner: chicken. Potatoes and Mac and cheese from whole foods 🙂

The workout:

6 rounds of snatches and power jack. 30 seconds on 15 sec rest. Full effort 

Tabata: med ball cleans. Burbee box jump. Row.