Sunday, May 11, 2014

Cardio day

This whole session wore me out I think being sick caught up to me a little. Still not back to 100% that being said I took it pretty easy/lazy today. (Saturday)


Prowler pushes  (135) 
30sec sprint 
Rest 3min
X3
Felt sick and dizzy after this one

Sled sprints 50m 90lb
Rest 2min
X4
Felt a little better by now

Sled pulls slow 2min continuous 115lb
Rest 4min
X3
Soooo there was an undercover cop that pulled her gun out on someone in the middle of my first slow pull. Ya I stopped and took a break a couple hundred yards away. Weird. Other than that they were all continuous. 

Farmers carry 2pd each hand 400m
This was the most lazy I was. I know I've done these unbroken before but walked instead of ran and drop about 6 times. 

I slept better the last couple nights. Feel better each day. 



Thursday, May 8, 2014

Backed up, not lazy

Sorry for the buffet of training data. I know it makes it harder on you. I haven't done shit but the bare minimum the last week. Felt like death.


30-Apr
Prowler pushes (moderate load fast foot turnover)
20 seconds @100% effort
rest 2:40
x6
+
Sled sprints (light/fast)
50m @100% speed
rest 2:30
x6
+
Slow heavy sled drags 1 min continuous pulls
rest 2 min
x6
+
Farmers walk; 150m for time 2 pood x3; rest 1 min bw sets

Did all these even got the slow drags this week. They were probably the worst.

1-May
Airdyne 5 min z1
5 min mobility work
x5
Worked scap with bands, Crossover symmetry style and rolled out for mobility

2-May
A. Squat clean from high blocks; build to a max
350lb. Fuck....That was my front squat max a couple weeks ago. Missed it once too far back and folded me a little. Ended up just dumping instead of trying to stand it up. I also hit 340 like cake.

B. Hang squat clean; 3 on the min for 10 min 185#
Easy, didn't really get winded. this was kind of fun. Almost metcon level.

C. Jumping back squats; 8-10x4; rest 2 min
I went down in weight from last week per your suggestion. I think I got more out of it. Definitely more explosive
D. Back squat; 5x3; rest
Did 345. This was challenging but doable. I think it was the right weight. Happy with it.

3-May
A. Strict press; 6, 4, 2, 6, 4, 2; rest 2 min
Went 180, 190, 205, 185, 195, 210 felt prettty good but last rep at 210 was a pretty much a standing bench press :/ the rest werepretty.


B. Weighted eccentric only pull ups @31A1; 3-4x5; rest 2 min
did 80,100,120,120,100 all 5reps

C. Bent over DB elbowing rows; 10-12x4; rest 1 min bw arms
Started at 55lb then moves to a 2pd KB. Got a little heavy but I controlledthem for the most part. 12 reps all sets.

D. Seated arnold press; 10-12x4; rest 2 min
Went up big time from last week. Last set was 55's for 12 had to sit back on the upright bench for the last couple reps, others were free sitting.
+
Airdyne sprints 20 seconds @100%
slow spin recover 2:10
x6
+
airydne 10 min z1
Had to miss this, promised to help a friend move and there was confusion on wht time. Long story. I def got my cardio though...

5/8
5-May
A. Clean pulls 5x1; rest 2 min
375 across. Thi felt pretty heavy but then again I'm not 100% back from the cold.

B. Front squat @2020; 2-4x5; rest 2 min
285lb. This felt pretty good was about to go 4reps on all sets at the required tempo
These are great yet frustrating as I know the time under tension and control is what I need for my goals and also trying to force less intensity for my down day of squatting but I feel like the weight is sub par because I'm not used to it. Catch 22, I know.
C. Rear foot elevated BB split squat; 4-5x2; rest 2 min bw legs
135, these felt pretty good. glad to have the reps/sets down.


D. Reverse hypers; 12-15x5; rest 2 min
Didsed pull throughs with 90. getting to like these Really feel the glute and ham activation

E. Single leg bench elevated hip extensions; 12-15x5; rest 1 min bw legs
Didn't forget these like last week. They got a little burn towards the end but god stuff. My ass looks fabulous now...(said as gay as possible)


Sleep has been shitbut last ngiht was the first time I was able to hit the sack without having to get out of bed and try to sleep standing up. Thats how bad the coughing was. Looking forward to an early night tonight and good rest.

Pain is just sore from doing nothing. I hate tat worse than training soreness. Feel like an old man on his death bed. Ready to start moving forward again. Fucking excited for progress.


Tuesday, April 29, 2014

April 28/29th

28-Apr
A. Clean pulls 5x3; rest 2 min
Did these at 345lb. Felt pretty heavy but pulls always do. 

B. Front squat @2020; 4-6x5; rest 2 min
255lb. These felt easier than last weeks at 225. 

C. Rear foot elevated BB split squat; 6-8x3; rest 2 min bw legs
95lb. Right Knee was bothering me a little on these. 

D. Reverse hypers; 12-15x4; rest 2 min 
Did pull throughs at 90# lots of butt

E. Single leg bench elevated hip extensions; 12-15x4; rest 1 min bw legs
I actually just realized I missed these. Damn. 

29-Apr
A. Split jerk; 15 singles @300-330#; rest 90 seconds
I started at 305 and got up to 330 one miss at 320 but made it up in the 90sec 

B1. DB single arm Push press; 8-10x5; rest 1 min
B2. Weighted pull up clusters 2.2.2x5; rest 20 seconds/rest 2 min
55lb DB and 85lb weighted pull-up. Need heavier DBs

C1. DB bench press; 8-10x4; rest 1 min
C2. Bent over single arm DB rows; 8-10x4; rest 2 min
55lb DBs on bench and 2pd kettle bell for rows 
D. Hollow rocks; accumulate 3 min for time did 1min, then 30 sec sets. 

Friday, April 25, 2014

Couple days worth


22-Apr
A. Split jerk; 15 singles @295-325#; rest 90 seconds
Got did these at 305-315 missed one on a fluke made it immediately afterwards. 

B1. DB single arm Push press; 8-10x4; rest 1 min @55lb each hand
B2. Weighted pull up clusters 2.2.2x4; rest 20 seconds/rest 2 min @60lb
Too easy but no bigger DBs

C1. DB bench press; 8-10x3; rest 1 min
55lb each hand
C2. Bent over single arm DB rows; 8-10x3; rest 2 min
55lb these were too easy too

D. Powell raises @30x0; 10-12x3; rest 1 min bw arms
5-15lb 15 was tough

23-Apr
Prowler pushes (moderate load fast foot turnover)
20 seconds @100% effort
rest 2:40
x5 
225lb. At the pure strength HQ
+
Sled sprints (light/fast)
50m @100% speed
rest 2:30
x5
180lb. 

+
Slow heavy sled drags 1 min continuous pulls
rest 2 min
x5 didn't have time to do these had to podcast. 
+
Farmers walk; 100m for time 2 pood x4; rest 1 min bw sets 
I got to play with the new pure strength farmers carry apparatus and since I had less time I used 95lb. For each one. 

24-Apr
Airdyne 5 min z1
5 min mobility work
x4
Did shitty time management today so I did 15min AD and then did mobility with my classes. 

25-Apr
A. Squat clean from high blocks clusters 1.1.1x5; rest 20 seocnds/rest 2 min
275,295,315,325,275

B. Snatch balance; 3 reps on the min for 5 min 135#
Done really easy. Actually did them as drop snatches instead. 

C. Jumping back squats; 8-10x3; rest 2 min did these at 180lb. Probably could have done more but these were weird. Was a little hesitant. 

D. Back squat; 5x5; rest 3:30
315lb. Prob could have done more but this was a good weight to start at if I'm going to be doing these. my right knee had some pain in the last set. (other side from the normal one. Weird. We will see how it feels tomorrow. 


Pain. Just the knee. 

Sleep. It's been a so so. Hit and miss. I think I'm getting good deep sleep because recently I'm waking up feeling drunk. Haha. 

Monday, April 21, 2014

Post two days in a row?


A. Clean pulls 5x5; rest 2 min
Did these at 295. Took my a set to get used to them. It's been a while. 

B. Front squat @2020; 6-8x5; rest 2 min
225 I could have been a bit heavier but wasn't sure about the tempo requirement. 6,7,8 burned pretty good. 

C. Rear foot elevated BB split squat; 10-12x4; rest 2 min bw legs
Two sets with the bar and two with 75. This was light but I was a little hesitant about my knee. Wasn't too bad. Balance was a bitch. 

D. Reverse hypers; 12-15x3; rest 2 min
Did sled pull throughs instead. 90lb

E. Single leg bench elevated hip extensions; 12-15x3; rest 1 min bw legs
Done. Feel silly Doing them but I feel it. 

Soooo I got into a team muscle snatch off. Me and another coach went against a past coach and an athlete. We had to muscle snatch, they could get it up anyhow. We won. I muscle snatched 210. Feel pretty good about it. Stopped there. 

Pain: felt recovered this morning and good afterward. Low back Little sore now but it's prob the extra snatching. 

Sleep: last night was good. Bed early and about 8+ hr sleep. 


Sunday, April 20, 2014

Hey, look a post!!

Another couple missed sessions so here is the last one.

16-April
Jerk off the blocks
I stopped 345, this is about 30lb below my max but pretty happy since I haven't jerked from the block in at least two months. I actually missed it once then rested about 60sec and made it.

Front Squat
I was doing doubles and PR at 340, then I went for 350 and only got one, which was a PR single. Good stuff. The Safety bar Squats are helping. I didn't budge forward, just didn't have the juice in the legs.

16-April
A buttload of mobility. Banded scap work, yoga positions, banded good mornings, etc.

18-April
AM
Snatch of blocks (above knee)
I worked up to 124kg(273) which is only 4lb. off my all time PR from the ground so this was actually really cool. I missed it and then was an idiot and went for it agin immediately afterwards and missed again. finally I composed myself and I dropped back down to 90kg, then 110kg, then came back and made it.

BackSquats
3@245 EMOM 15min.
This was playing around with something coach and I were talking about. I didn't feel a huge pump during but definitely got DOMS from it so pretty cool.

PM
I jumped in with the 5:30 big dawg class and did 5RM on Weighted strict pull-ups
I went 40,60,80, then got 3 3/4 with 100. Didn't really have a previous on this. I've gotten 90 for 3, and 120 for 1 for sure. Felt good.


Pain: I've had this pain in my left knee for a while that is weird. It feel like an impact pain, as in it was hit and is sore to the touch but it hasn't really stopped and flares up after I train. I took saturday and today off before training tomorrow to see how it feel after two days off. Doesn't hurt when I have my sleeves on and am wrapped during training, just after. Getting old sucks. Everything else is ok. Elbow pain is only in certain odd positions and doesn't really effect me in day to day activities or in training anymore, though I can tell it's still there. Hopefully the slow body building and rehab movements will continue to help. Back stays a little tight in the morning, funny, it seems to get worse the less I train, there's some motivation right there.

Sleep/Supplements: I've been taking a supplement call sovereign which is a sleep aid but without any l-dopa or gabba stuff so no drunk feeling. I really think it is actually working. I've noticed a difference in my body composition in the mornings which I think is directly related. I also got back on ZMA and Vit-D. In addition to these, I've been taking Grassfed Ghee and MCT oil in my espresso in the mornings(of which I drink way too much) but I've been trying to not have any caffeine past 2pm.

Friday, April 11, 2014

Left to my own devices...

So....I lifted weights today. I couldn't take it anymore. I was slow, I was smart, and I didn't go overboard....at least I don't think so.



Snatch
Worked up to 80kg for triples then did 90 for a couple singles

Clean and jerk
Worked up to 133 for a single

Then I left and went to my other gym....saw a bar and had to snatch again.

Snatch
Worked back up to 105kg for a single

Back Squat
Worked up to 345lb for a triple. These felt great. My chest didn't dip at all. The 1 1/4 safety bar squats have helped a lot. Need to keep those on the roster as much as I hate them


Pain in the elbow was pretty much null. I could tell it was there and there was one snatch, I felt it a bit. but not scary, or straight painful. I actually got more pain while being silly dancing during my 4:30 class than with 300 Overhead.

Slept like absolute dick last night. Too much caffeine in the afternoon and too much on my mind sucked, plus Elises alarm went off at 6am which is super early for me. I got up  and sat on the couch and proceeded to watch star wars before passing out and not waking up til almost 11am. at least mad me feel better. Should sleep well tonight.

Sunday, March 30, 2014

Got work done this week for the job and myself. Good week. The safety bar feels like it's more than 45lb, maybe 65, but I'm going to assume 45lb for all my weights anyways.

#1
A. Safety bar 1 1/4 squats; 10, 8, 6, 10, 8, 6; rest 2 min
Hardest thing....in the world literally my weight went 135,185,205,135,185,205 and I almost didn't make them.


B. Safety bar barbell russian step ups; 18-20 steps x4/leg; rest 90
seconds bw legs (20" box, same foot steps the whole time, then switch
for next set)
Felt like a literal girl. I tried 25's on each side and it wasn't happening after the 1 1/4 squats. I had to put 10's on the side so I guess 65LB.

C. Barbell hip thrusts; 12-15x3; rest 2 min
Worked up to 195lb weird exercise

D. Reverse hypers; 12-15x4; rest 2 min
Don't have a reverse hyper so I just hung on the a GHD backwards and held a 10lb DB between my legs. tough to hold.

#2
Slow heavy sled drag continuous for 30 min (bracket heart rate between
120-150...if it goes higher rest until it falls below)
I try my damnedest to not stop, but I had to for about 5-10secs a couple times, also, I had to turn around since I didn't have a loop to make. I used 65lb
+
Airdyne 20 min z1 legs only
This was great after the sled, seriously it really helped me recover and didn't feel sore the next day.

#3
A. Safety bar good mornings; 5x5; rest 2:30 (heavy)
UH, heavy on this was 135....ya my upper back felt like it was going to break, and I had a serious headache for several days after.


B. Safety bar good mornings @33x1; 6-8x5; rest 2 min
95lb. again, I may opt may not have passedout during this from the lack of blood to my head.


C. GH raises; 8-10x5; rest as needed bw sets
10 every time, these were pretty easy. Really like them when I do them consistently

#4
Legs only airdyne sprint 90 seocnds @100%
slow spin recovery 8 min
x4
The first two sucked, the last two weren't too bad, but I really don't think I went at 100% starting out at all, more like 85% and then ended at 100% to try and keep up the pace CAL/HR was between 1900-1300



Hammies are sore today and mid/upper back is still achy, though I also fell on it screwing around on the parralettes at the 14.5 party after a couple drinks. Sure that is a big part of it.

Elbow is better in day to day movements but it still hurts to try and internally rotate with bent or adduct at all. (I also did some strict very slow MU's at the 14.5 party during a show boating session....not smart, but I don't think it hurt it anymore. The liquor protected me....


Sleep has been shit, I stopped caffeine for a couple days, but I have been drinking alcohol fairly frequently recently. Started back caffeine but am pulling it way back and am going to stop the alcohol all together for a good while starting today.

Mentally, I'm good for my training, there are some other things that are going on that are not positive but when I sit down and think about it, they can't really effect too bad even at the worst case scenario so feeling good. Glad to get all this negative stuff the last couple weeks done and move forward again.


Monday, March 24, 2014

3/19,3/20,3/22

So we went out of town for a wedding and ended up staying for a funeral. With my grandfather passing earlier this month, these last couple weeks have been pretty hectic. We all have our time and I'm fine but it has left a little to be desired in the training department. In addition, tearing something in my elbow hasn't helped. It's is getting better, but it's also pretty obvious it was a serious injury and it will be a while until I'm back to where I feel safe doing any external/internal rotation under load.


3/19
A. Weighted back extensions @2222; 10-12x5; rest 2 min
B. Sandbag walking lunges; 20 continuous alt'ing steps x5; rest 2 min
+
Reverse sled drags
1 min continous heavy load
rest 3 min
x6

A. Worked up to 35lb on this under tha tempo. They were better than last time

B. Sandbag walks, I had to drop the last three sets to 1min rest as I had a potential client that showed up early waiting on me.

Sled drags were after all my classes at TL, around 7:30pm. I used 100lb. which ended up being easy, I think the asphalt at TL is smoother so that made a big difference, because 100lb and my other gym was rough on the rougher asphalt.


Sleep had been mediocre at best. being out of town is always tough.

I've been drinking alcohol a lot...I really want to cut that out, i can feel it effecting my energy and alertness, also, I've been drinking a lot of caffeine...too much. 

3/20
Airdyne sprint (legs only)
1 min @100%
slow spin recover 6 min
x5

These were really tough with just legs. I actually used my hands some on the last sprint. I probably held back more than I should have.

3/22
I had a chance to go train with a friend I've been helping a little over the last year as he gets into strength training.  We just hung out for a couple hours and screwed around outside with some weights. I had a blast, I really miss just screwing around with a training partner. 

Yoke carry 10m 1back squat 10m 1back squat rest 2min x3 @135 then x3 @225, then we did the same thing with front carry and front squat
+
Partner WOD with one working one resting
5 alt rounds each
5Deadlifts@225
7 T2B o a swing set(4x6 wood plank)
9 HSPU
This was really fun. everything unbroken and fast, he had to do handstand holds because he had never been upside down but he did awesome. the grip on the toes to bar was tough but cool to have it a little different from normal
+
200m farmercarry sprints 35lb each hand rest till recovered x3


I won't be bale to train again until tuesday and then I will start what Max wrote for me. Looking forward to training with the new safety squat bar.

Wednesday, March 19, 2014

3/18

Air dyne
30sec leg only 90%
30sec 50%
X10
Man the legs only were tough. I kept the cal/hr at around 1400 with spikes below and above. 

20situps for time rest 2min x3
Each one was about 30sec

Hollow rocks AMSAP rest 2min x3
These were tougher than I thought. I didn't really time instead I went for reps. (Rock back and forth was one rep)
First round was 30 the other 2 were 25. 

I had a couple drinks with dinner tonight. Need to stop doing that but I had wings at a bar...

Sleep was ok. Arm still bothers me in certain positions. I could grip into thing yesterday with out any real pain. Still bothers me but I'm able to. Did a couple push-ups and toes to bar in class for demonstration. 

Monday, March 17, 2014

3/16

"My coach is funny"


Ok so I'll admit I stopped posting on my blog, I've been putting it low on my priority since I've changed my goals and putting other things ahead of my actual training. Still no excuse for not posting and being lazy.



5x15 Glute Ham Raises
These were pretty good, no issue. Quads were still a little sore format he 50 back squats the other day so they sucked being not he pad but other than that, no issues.


100m Slow sled pull Heavy
I didn't know what "heavy" would be on this.
The first two I did 155# and then dropped to 100# as the 155 would have been ugly.


My elbow is still jacked but is already feeling better. I pressed 110 over head today and did a couple strict pull-ups just to see where the grip is. I also did a lot of band work with a little resistance at all angles.

Sleep last night was ok, but Saturday night was bad. we went out for a party and I didn't get to bed til passed 3am

Friday, February 21, 2014

...Without a dope beat to step to

Another long over due post. I've been living, working, filming, training in that order. Life is fucking awesome right now. wouldn't change it for anything. 2014 is looking really sweet for our entire crew. The open is coming up and this season is going to be great.


Training.

Strict press 1RM
226# PR Failed the first time. came back to hit it.

HSPU 100 for time - 6:20 neck and thoracic waqs wrecked after this.

didn't do the burped row sod


Snatch grip deadlift tempo @4020 3 sets of 5
I worked up to 255. this was tough, last set i used straps.

TnG Power Cleans 3-5EMOM 8min
I went 5,5,3,5,3,5,3,5. Wasn't that I failed i just wanted them to be good and wanted to hold back ever so slightly with my grip. thumb was bothering me and didn't want to rip.

5 rounds for time
15 Power snatch@95
45 DU's
I only did 3 rounds shoulder and back was still jacked from hspu's around 7min all DU's UB.


Airdyne 30sec @85% 30 sec @50% x30
Done. First time doing intervals since the new training design. was tough but felt great afterwards.



I'm a little sore but I've just not been training so my capacity is super low.


Sleep has been not optimal. Lots of traveling and long nights recording, hanging out, etc. still getting in 8hr on average though.

I'm off all supplements except for caffeine and creatine. I'm drinking a butt load of coffee, probably need to cut back but hey, i like it.


Monday, January 27, 2014

1/26 "Alchemy applications for your everyday life"

I am so happy and grateful now that I have found that my goals are achievable and all of the things I have hoped for yet thought were unattainable, are in reach. 

"When you want something, all of the universe conspires in helping you to achieve it"

I am more excited about helping those around me achieve what they want more than I ever was about getting the things rest of the world told me I needed. Realizing this and that I have the power to help them achieve their goals while at the same time achieving mine is one of the greatest things I can imagine. My hope is that through my efforts, I am able to meet and get to know more people that feel the same way and I know this will happen because it has already started!

"Your thoughts and your feelings create your life"

If you are reading this and thinking "what is he talking about?" Go back and start this blog from the beginning or simply ask me. Bottom line, I'm talking about getting all the things in life you really want. The only way to do this is to find your goals (Make sure they are YOUR goals and not ones people around you said you needed to have), Declare to yourself and everyone around you that you are going to achieve those goals, and then follow through everyday of your life with those positive thoughts and feeling in your head.  This sounds so simple but the last part is almost never done to completion. To me this is because it is never really finished. It is a life change that you have to embrace constantly and indefinitely.



Enough hippie crap Heres yesterday's training 

I went in with a laid back attitude as my hamstring were still rocked from training the other day.


A. Squat clean; build to a max
Hit a 342# Clean PR This was awesome as I haven't maxed out in front squats, back squats, or cleans in at least a month. maybe two... This was pretty much my old Front squat max BTW.

B. 20 squat cleans for time @80% of A
With my hamstrings still rocked, I did 20 reps but they were single and not for time. Was probably about 10-15min.
+
15 min amrap:
20 walking lunges 155#
5 muscle ups
I also did this as three rounds not for time. I didn't push at all because the lunges were obviously not helping my Hammies.

Today I feel great. I feel like coming in and doing the work but scaling down the intensity was a good idea as I feel much better today. The moving around in the area helped my recovery. Doing yoga today and a met con tomorrow.



Sleep report:Slept well last night. the night before was a bit late but over all things are good in the regard.

Pain report: My back is a bit sore from heavy cleans and my hamstrings still feel tender but no complaints, all normal "good sore" stuff

Here is my Clean PR:


Saturday, January 4, 2014

12/30,1/2,1/4

Falling behind posting. New year, and all that crap. Excuses…


12/30
Split jerk 1 rep every 30sec for 30 reps @65%
I did this at 235lb. Not bad

CTB strict AMRAP rest 2:30 x5
I did these strict instead of kipping as my shoulder was a little loose after all the jerks.
end up around 10 each time

Burpees 20 AFAP x3 rest 3min

I was also suppose to do box jumps and toes to bar but didn because of time and shoulder bugging me

1/2
Squat snatch 1RM
277lb. All time PR really happy as last time I hit a PR was 275 and I was only weightlifting and I was hurting everywhere and beat up constantly. I felt fresh like a daisy before and afterwards. Good feeling knowing you can be health and strong at the same time.

OHS 3x3 rest 3min
I only did 205 on this. Saving the shoulders again.

Back Squat 5x5 rest 3min
I only did 315 on this. I haven't been doing heavy squats a lot and this was fairly difficult but I was focusing on zero knee valgus, maintaining heel drive and not hiking my ass up to get the hamstring into it. These things have always been where I revert to when the weight gets heavy and I want to change that.

I messed around with some hang squat cleans a little but decided the ladder AMRAP that was programmed was most likely not going to happen without quite a bit of poor form and bad kind of pain.

1/3 
I did the yoga class. Man this shit is awesome. I especially recommend it to any athlete that trains at high volume. If I could get every one of my big dawns doing this, we would see enough PR's in lifts from improved mobility, to make your head spin.

1/4
Pushpress clusters 5.5.5x5 rest 45sec; rest 3min
did this at 135lb. Probably a little light but felt good

2 Weighted strict pullups @20lb. rest 20sec
10 UB CTB pullups rest 40sec
7 MU's for time rest 5min
x5
I only did 4 rounds of this because my shoulder started giving me those early warning signs.

I skipped the ring dips as thats what bothered my shoulder

Tabata sit-ups
highest was 13, lowest was 10


Ask Coach: I know you said you really wanted me being hyper aware of my body and not letting my ego dictate my volume/numbers etc. Am I doing this right? I sometimes feel bad for not doing the things that are in the design. It's like a little angel and devil on each side of my shoulder. I know what I would tell my General health clients, but wanted to verify with you.

Pain report: It turns out that years of beating the shit out of myself has left me with a pretty good knowledge of what not pushing the limit feels like. Funny. I've been holding back when I get the signs of something going south so there's really no pain. Of course there is some soreness but the good kind and not much of it.

Sleep: last couple nights I have been doing poorly on hitting the sack early but that will change as the holiday schedule ends and things go back to normal.

Food:
1/3
10am 3 egg omelet with bacon, cheese and mushrooms

2pm 2 cups of lintel bean soup, 6oz. of chick with feta, and spinach and about 6 cups of salad with olives, tomatoes, onions, and feta.

8:30pm 10 hotwings and about 6 cups of a caesar salad

9:30pm 2pieces of key lime pie

1/4
9:30am 2 eggs with sharp white cheddar

2:30pm Bout to go cook a bacon wrapped pork tenderloin(8oz) with collard greens and black eyed peas (about 2 cups of each)