Took Friday off and celebrated Valentines day with my girl.

Saturday
4 ladders at 4 rungs w/20k kettlebell
10 min. swings with active rest
10 min. thrusters and knees to elbows with active rest in-between.

breakfast
shake (milk, yogurt, pumpkin, blueberries, banana, oatmeal,whey and broccoli)

lunch
apple, banana, turkey sandwich

dinner
large salad and turkey

Ran on the treadmill for 45 min. Ran over 5 miles and felt pretty strong. I also ordered never gymless and Infinite Intensity today.

breakfast
shake (milk, yogurt, oatmeal, whey, blueberries, apple, pumpkin and broccoli)

lunch
grilled cheese sandwich, orange and a piece of wheat bread with peanutbutter

dinner
Bowl of mixed veggies and rib eye roast

Weighed myself today and weighed in at 178.
3 ladders at 5 rungs w/20k
10 min. of snatches did reps of 12 for 5 min than 10 reps for 4 min and than 8 reps the last min.
10 min. of ab wheel roll outs and pushups

Breakfast
shake

lunch
banana, orange, turkey

dinner
large salad, turkey

20 min on the elliptical machine
20 on the cycle, 10 min of tabata sprints and 10 min of normal cycling

breakfast
shake

lunch
apple, banana, orange, turkey sandwich

dinner
large salad, 2 pieces of chicken

I did the cards today. I changed it to presses instead of clean & presses. Completed it in 29:48. I also did 4 sets of 5 ab wheel rolls, 8 curls and 5 pull-ups.

Breakfast
shake

lunch
ham&cheese omelet

dinner
peanutbutter and honey sandwich, cottage cheese.

Got NG and II today in the mail. I've got some reading to do. I did 30 min on the elliptical and than did sprints on the cycle bike for 10 min. 1 min on 1 rest.

breakfast
shake

lunch
peanutbutter and honey sandwich, apple, orange banana, and some triskets

dinner
scrambled eggs with bell-peppers, mushrooms, tomatoes, olives, cheddar cheese and avocado.

3 ladders at 5 rungs of c&p with 20k
magic 50 (This kicked my ass )

Breakfast
shake

lunch
turkey sandwich, apple, banana and orange.

dinner
my weekly cheat. Burger at Red Robin.

ICT Workout 1, I had to stop in-between each set to set my timer for each interval.
Isometric work, renegade row, push up, curls, leg press.

breakfast
shake

lunch
banana, cup of fried rice (shrimp, eggs, onion, bell-peppers and rice)

dinner
salad, Ham

Core work in the morning.
1. 3 sets of 5 Ab wheel rollouts, (10 crunches, 20 LHS, plank for time. Super set)
Strength work in afternoon.
2. 4 sets of 5 Progression one arm pull-ups , Glute-Ham Raise
3. 4 sets of 6 progression one arm pushups, one legged squats, 4 sets of 8 seated press w/20k and 10 lunges w/2 16k.
4. 3 sets of 8 bodywieght tricep extensions, and 10 calf raises w/2 16k.

breakfast
shake

lunch
ham sandwich, apple, banana, orange

dinner
salad, ham

morning
Isometrics (overhead press, chest press, tricep press, back press, leg press and calf press)

Afternoon
EIT 1. finished in 22:38. I did 10 burpees, 20 push-ups, and 30 body-weight squats than ran 400 meters x4.
I ran on the track for another 1 1/2 miles after the intervals.

breakfast
shake

lunch
turkey sandwich, banana, orange and some peanuts

dinner
green beans, rice, and turkey