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 (-)

Sent from my iPhone

THURSDAY 110929

SLEEP (hrs): 7
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Coconut water
Quad grande vanilla latte (-)
Cookie (-)
Water
Snickers (-)
Chicken soup
Chicken, broth, peppers, cabbage
Half n half
Ice cream (-)
Pork rinds
Crown n pepsi (-)
Ribs
Green beans
Ice cream (-)

WEDNESDAY 110928

SLEEP (hrs): 6 (Damn Dexter)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Coconut water
Quad grande vanilla latte (-)
Cookie (-)
Water
Jerky pork rinds
Chicken legs
Green smoothie (24oz)
Mixed berries-Banana-apple
Protein powder (41g PRO)
Athletic greens
KALE
Coconut oil 2Tbs
Green tea
Jerky
Pork rinds
Kalbi
Tenjon chigae (-)
Ice cream (-)

TUESDAY 110927

SLEEP (hrs): 7 (2030-0330)
WOD: 5x400m run (2:00 rest)
1:30-1:30-1:31-1:28-1:34
Push up Rower Improvement (20-)
Row: nada
MWOD: mini WU foam roller
WATER (7x16oz): 4/7
NUTRITION: Level II
CHOW: C
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 3
Water
Super smoothie (24oz)
Mixed berries-Banana
Protein powder (41g PRO)
Athletic greens
Coconut milk (300 cal)
Coffee
Water x2
Jerky
Pork rinds
Steak
Guacamole
Green beans
Chicken thighs
Ramen cream of mushroom (-)
Peas
Ice cream (-)

Sent from my iPhone

MONDAY 110926

SLEEP (hrs): 6 (0300 NFL)
WOD: Annie (11:08)
Row: 1k warm up
MWOD: mega WU foam roller
WATER (7x16oz): 6/7
NUTRITION: Level I
CHOW: B
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Water
Bacon x2
Cabbage eggs x5
Guacamole coconut oil
Rotisserie chicken x2
Orange
Green tea
Water
Crack spaghetti x3
Ice cream (-)
Coconut water

SUNDAY 110925

SLEEP (hrs): 9 (1700-0200)
WOD: rest day
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Bacon x4
DHL omlete
Biscuit & gravy (-2)
Ramen (-)
Pepsi (-2)
Gummy berries (-2)
Ribs
Mixed veggies

SATURDAY 110924

SLEEP (hrs): 7.5+
WOD: rest day
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Coffee
Bacon x2
Cheesy eggs
Vanilla latte (-2)
Cookie
Taco Hell burrito nachos (-2)
Crown & Pepsi (-8)
Bed: 1700hrs