WED-SAT HALLOWEEN BENDER

WED
Breakfast crack spaghetti Pizza birthday cake

THU
Starbucks Korean buffet Thai food beer

FRI
Starbucks crack spaghetti chicken nuggets ramen soju milkis

SAT
Marriott breakfast coffee sugar Lotte World coffee ice cream ribs CFMargaritas Halloween candy popcorn

TUESDAY 111025

SLEEP (hrs): 7.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 3
Multivitamin: 1
ZONE: 20-16-27
Cheats: 2
MWOD: rotations
WOD: LSD (20-min)
Row: nada
Water
Athletic greens
Bacon x2
Eggs x4
Heavy cream
Peppers, onions, mushrooms
Coconut oil
Coffee
Heavy cream
Pork skins
Canned salmon
Cabbage
Sesame oil
Sesame seeds
Water
Green tea
Cottage cheese
Strawberries
Blueberries
Almonds
Cinnamon
Green tea
Crack spaghetti
Steak
Green beans
Mashed cauliflower
Butter
Ice cream (-)
Cupcake (-)

MONDAY 111024

SLEEP (hrs): 7.5
WATER (7x16oz): 4/7
Fish Oil (Tbs): 2
Multivitamin: 1
ZONE: 20-8-22
Cheats: 0
MWOD: rotations
WOD: Hill sprints (2x1:00-2x:30)
PU/SU: 20-20-8-10-10
Row: nada
Water
Water
Green Monster Smoothie (spinach, cucumber, strawberries, apple, banana, avocado, Athletic greens, protein x2)
Green tea
Green tea
Bacon x2
Eggs x6
Cabbage (1/4 head)
Coconut Oil (3 Tbs)
Apple
Pork skins
Cottage cheese
Strawberries
Blueberries
Sliced almonds
Cinnamon
Green tea
Green tea
Steak (4oz)
Green beans
Cauliflower
Butter

SUNDAY 111023

SLEEP (hrs): 6.0
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
DHL omelet
Bacon
Sausage
Triple tall vanilla latte (-)
Cookie (-)
Pork rinds
Taco Hell nachos (-)
Tacos x2 (-)
Pepsi (-)
Coconut water

SATURDAY 111022

SLEEP (hrs): 4.5 (crown)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water
Coconut water
Water
Triple tall vanilla latte (-)
Cookie (-)
Crack spaghetti
Pork skins
Popcorn (-)
Nachos (-)
Pepsi (-)
Pizza (-)
Ice cream (-)
Water

FRIDAY 111021

SLEEP (hrs): 4.5 (crown)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water
Water
Bacon x2
Eggs x6
Peppers onions
Water
Quad grande vanilla latte (-)
Cookie (-)
Tootsie pop (-)
Green tea
Green tea
Crown n Pepsi (-12)
Steak
Fries (-)
Korean BBQ
Chips (-)

THURSDAY 111020

SLEEP (hrs): 7.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
Brats (x3)
Quad grande vanilla latte (-)
Cookie (-)
Chips n salsa (-)
DHL Fajitas
Water
Crack spaghetti
Crown n Pepsi (32oz)(-6)

WEDNESDAY 111019

SLEEP (hrs): 7.33+
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Green monster smoothie
(spinach, 1/2 cucumber, 1/2 banana, apple, 1/2 avocado, protein)
Coffee
Heavy whipping cream
Water
Taco Hell #2 (-3)
Quad grande vanilla latte (-)
Peruvian dinner (-)
Banana milk

TUESDAY 111018

SLEEP (hrs): 6.0
WOD: SCS breakfast
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Scrambled eggs
Bacon
Sausage
Water
Triple tall vanilla latte (-)
Tres amigos fajitas
Triple tall vanilla latte (-)
Ribs
Veggies mixed
Ice cream (-)
Toddy (-)

MONDAY 111017

SLEEP (hrs): 7.0
WOD: Deadlift 3x5@205
Dips/Chins: 8-8-8-7-8-6*
DU/HSPU: 2-1-28 (rope)
Row: 1k (3:43.0)
MWOD: DWU / CFWU 3x5
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Green monster smoothie
(spinach, cucumber 1/2, avocado 1/2, banana, apple, protein x2)
Coffee w/ heavy cream
Green tea
DHL Pasta bar (-)
Quad grande vanilla latte (-)
Cookie (-)
Pizza (-)
Nestle Toll House ice cream sandwich (-)
Chicken tenders
Ice cream (-)

SUNDAY 111016

SLEEP (hrs): 8.5+
WOD: DB Bear (35#) 5 rounds
DU: 6-26-22-11
Row: 30x SDHP
MWOD: DWU / CFWU 3x5
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F-
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
Gatorade (-)
Water
Eggs
Bacon
Sausage
Omelet
Fruit
Vanilla latte (-)
Quad grande vanilla latte (-)
BK chicken sandwich x2 (-)
Fries (-)
Coke (-)
Cookie crackers (-)
Ribs
Cauliflower
Green beans
Ice cream (spoonful)

SATURDAY 111015

SLEEP (hrs): 7.5
WOD: Rest day
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 2
Water
Quad grande vanilla latte (-)
Cookie (-)
Train cookies (-)
Salmon
Spinach onions
Potatoes (-)
Water
Indian buffet
Naan bread (-)
Mango milk
Water
Ice cream (-)
Soju & milkis (-)

FRIDAY 111014

SLEEP (hrs): 7.5+
WOD: Press 3x5@95 PC 8x2@115
Squat 3x5@135
Double unders: 24-20-12
Dips/chins: 8-8-8-6-8-4
Box jumps: 22-19-22
Row: 1k WU (3:46.7)
MWOD: foam roller / DWU
WATER (7x16oz): 8/7
NUTRITION: Level I
CHOW: F-
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 2
Water
Water x2
Bacon x4
Eggs x4
Mushrooms
Banana .5
Apple
Coffee
Brauts x5
Ice cream (-)
Cheetos (-)
Chez mix (-)
Ritz crackers (-)
Golden grahams (-)
Water
Gogurt (-)
Pizza x4 (-)
Breadstick (-)
Coconut water x2
Ice cream (-)

THURSDAY 111013

SLEEP (hrs): 6.0+
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Omelet
Bacon
Peanut butter x2
Apple
Quad grande vanilla latte (-)
Water
PureProtein bar
Water
Powerbar Protein Plus
Water
Triple tall vanilla latte (-)
Cookie
Powerbar Protein Plus
BK chicken sandwich
Fries (-)
Chicken nuggets x2 (-)
Dr Pepper 4oz (-)

WEDNESDAY 111012

SLEEP (hrs): 6.0+ (2am G4 mtg)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: B
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Omelet
Sausage
Peanut butter x3
Apple
Water
PureProtein bar
Cashews (160cal)
Water
Chicken caesar salad
Triple tall vanilla latte (-)
Cashews (160cal)
BK California whopper w/chicken
Nestle tollhouse ice cream sandwich
Water
Cashews
Pork skins

TUESDAY 111011

SLEEP (hrs): 7.5+
WOD: Front Squat 3x5@115
Tabata PU: 15-10-8-6-5-5
Tabata sprints: 12% 6.0mph
DU/HSPU: 4-11-6
Row: 50 SDHP
MWOD: DWU
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Omelet
Turkey bacon
Peanut butter x4
Apple
Zone bar
Water
Sunflower seeds
Pork skins
BK chicken salad
Caesar dressing (-)
Chicken fries (-)
Water
Zone bar
Cashews (2oz - 320cal)
BK chicken salad
Caesar dressing (-)
Chicken fries (-)
Water

MONDAY 111010

SLEEP (hrs): 7.5
WOD: Deadlift 1x5@185
Dips/Chins: 8-8*-8-6*-6-4*
Burpees 3x1-min (13-14-14)
DU/HSPU: 4-7-6
Row: 50 SDHP
MWOD: DWU
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: D
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Zone Bar
Water
Powerbar ProteinPlus
Sunflower seeds
Bacon cheeseburger (-)
Waffle fries (-)
Mayo ketchup BBQ (-)
Water
Zone bar
Pure Protein bar
Apple
Water
Sunflower seeds

Sent from my iPhone

SUNDAY 111009

SLEEP (hrs): 7.5
WOD: OHS 3x5@95
Tabata push ups 15-8-7-6-7-6
MP Hill sprints: 4x:23 (rest 3x)
Row: 1k (3:52.6)
MWOD: foam roller DWU
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: A
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Water
Protein powder x1
Coconut water
Coffee
DHL omelete
Sausage patty
Bacon
Water x1
Powerbar Protein Plus
Water
BK chicken salad
Chicken fries
Pork skins
Apple
Sunflower seeds

SATURDAY 111008

SLEEP (hrs): 4.5/1.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Coconut water
Water
Cheesy eggs
Bacon
Water x2
Triple tall vanilla latte (-)
Cookie (-)
Taco Hell taco supreme x3 (-)
Pepsi (16oz) (-)
Crown n pepsi (-)
Cheetos
Ribs w BBQ sauce
Apple

FRIDAY 111007

SLEEP (hrs): 4.5/1.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: D
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Eggs
Sausage patty
Apple
Peanut butter
Triple tall vanilla latte (-)
Water
Popeyes popcorn shrimp (-)
Cole slaw
Biscuit (-)
Water
Crown n pepsi (-)
Popcorn
Ribs
Water

THURSDAY 111006

SLEEP (hrs): 7.5+
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Protein Power bar
Water
Eggs
Sausage patty
Apple
Peanut butter
Triple tall vanilla latte (-)
Fried half chicken
Water
Water
Protein Power Plus
Combination ramen (-)

Sent from my iPhone

WEDNESDAY 111005

SLEEP (hrs): 4.5 (2am shifters)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Protein Power bar
Water
Eggs
Sausage links
Apple
Peanut butter
Grande vanilla latte (-)
Popeyes 2-pc (-)
Red beans n rice (-)
Biscuit (-)
Triple tall vanilla latte (-)
Water
BK double chicken sandwich
Water

TUESDAY 111004

SLEEP (hrs): 6.0
WOD: Rapid Ascent (135-95-115)
Row: nada
MWOD: CFWU -pull ups
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: B-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Eggs
Sausage links
Apple
Peanut butter
Coffee
Water
Chicken cheese ramen (-)
PowerBar Protein Plus
Water
BK double chicken sandwich
Water

MONDAY 111003

SLEEP (hrs): 5.5 (NFL - 2:30)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Quad grande vanilla latte (-)
Cookie (-)
Water
Bulgogi
Green beans
Black olives
Cole slaw
Cucumber salad
Coconut water
BK double chicken sandwich
Water

SUNDAY 111002

SLEEP (hrs): 7.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Coconut water
Dragon omlete
Bacon
Pears
Banana
Cereal (-)
Steak
Juice box (-)
Granola bar (-)
Cereal (-)
Curry chicken soup

SATURDAY 111001

SLEEP (hrs): 6
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 3
Coconut water
Green smoothie (+)
Water
pizza (-)
Pepsi (-)
Pizza (-)
Ice cream (-)
Curry chicken soup
Coconut water
Ice cream (-)

FRIDAY 110930

SLEEP (hrs): 7
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Coconut water
Quad grande vanilla latte (-)
Cookie (-)
Water
Curry chicken soup
Crown n pepsi
Brazilian steak house
Ice cream (-)

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