Moe's Journey to Best Health

9/7

Nutrition

Breakfast - 4 blocks
Egg Sandwich - 2 small eggs, 1 slice bread, 1/2oz cheese, 1/4 cup mushrooms, 4 leaves spinach
1 Decaf cappuccino

Lunch - Ate at fair
No Carb Boat - small chicken breast, cheese, lettuce, grilled onions

Snack
1oz beef jerky

Dinner
5oz beef
2 cups brussel sprouts
1/2 cup grilled onions
8oz wine

Workout

3.5 Mile Walk

100 push ups

50 squats

100 sit ups

20 chest press 60lbs

box jumps - double jump over 15" bench - Thank you Murdock!!

9/6

Nutrition

Breakfast - 3 blocks
1 zone bar
1 decaf cappuccino

Lunch - 3 blocks
1.5 cups mashed cauliflower
3oz chicken

Dinner - Went to BBQ
Steak
Asparagus
Salad w/ dressing
3 glasses wine

Workout
 2 rounds of the following
40 snatches 8kg
20 knee raises
lap of lunges

12 overhead squats - 33lbs

10 overhead squats - 33lbs
with a 3 second hold at the bottom

10 overhead squats - 33lbs
with a 5 second hold at the bottom

8 overhead squats - 33lbs
with a 7 second hold at the bottom

800M run
21 Thrusters 33lbs
21 pull ups - red band
400M run
15 Thrusters 33lbs
15 pull ups - red band
200M run
9 Thrusters 33lbs
9 pull ups - red band

Tractor Tire flipping - 6 minutes - 64 flips

Tractor Tire Clean and Press - 3

40 handstand push ups - limited range

1000M row

bear crawl non weighted x 2

bear crawl 10lbs x 1

9/5

Yesterday was one big diet flop.  It was my last day in buying and the word of the day was "eat".  Talk about a carb induced coma.

Nutrition

Breakfast - 3 blocks
2oz egg whites
1oz cheese
1.5 cup grapes

Lunch - Restaurant
Dicks Deluxe
french fries

Afternoon Party
1 scoop ice cream
1 sliver cake
1/2 cup grapes

Dinner
5.5oz shrimp
6 spears asparagus
1/2 cup risotto
8oz wine

Workout
300M row
50 sit ups
30 clean and press

6 min on the pull up bar - lower slowly, shoulder swings

Bench chest Press - 10@53lbs, 5@73lbs, 1@93lbs

3 rounds of
1 max chest press 93lbs
30 seconds rest
1 set max pull ups - 9

5 deadlifts 115lbs
10 shoulder presses 43lbs

1 deadlift 175lbs
9 shoulder presses 53lbs

1 deadlift 185lbs
9 shoulder presses 53lbs

9/4

Nutrition

Breakfast - 3 blocks
1/2 cup egg whites
1oz cheese
1.5 cup watermelon

Snack - 1 block
1 decaf cappuccino

Lunch - Restaurant
Chicken Fajitas (no tortillas, rice, beans)

Snack - 1 block
String cheese, 1/2 apple

Dinner - 3 blocks
3oz chicken
3 cups broccoli
2 cups cauliflower

Workout

50 squats
30 knees to chest
30 clean and press w/ 14lb medicine ball

3 rounds for time
21 high swings 12kg
200M run
300M row
11:16

20 overhead squats w/ a dowel
10 shoulder presses 45lbs
10 deadlifts 115lbs

3 rounds of the following:
10 shoulder presses 45lbs
5 deadlifts 165lbs

2 rounds of the following:
30 snatches 8kg
10 shoulder swings

9/3

Nutrition

Preworkout Snack - 2 blocks
Zone Bar

Mid morning Snack - 2 blocks
1/2 cup cottage cheese
1 cup grapes

Lunch - Restaurant
6 pcs Sushi

Snack - 2 blocks protein
1/2 cup cottage cheese

Dinner - 4 blocks
3oz hamburger
1oz cheese
mustard, 1 tsp mayo
3 cups lettuce, 1 tomato, 1/3 cucumber, 1 tsp dressing
1.5 cup watermelon

Workout

2 min jumprope
25 shoulder swings
50 bodyweight squats
25 thursters 33lbs

6 min front squats 45lbs - 70 reps

6 min sit ups 138 - 17 seconds = 121

12 overhead squats 33lbs

2min each, 2 rounds
box jumps
hang squat clean
dips
total reps 163

50 kettlebell cleans 12kg

30 kettlebell snatches 12kg

9/2

Nutrition

Breakfast - 2 blocks
Smoothie - 1tbsp fish oil, 1/2 cup blueberries, 1/3 banana, 2 tbsp protein powder, 1 cup water

Snack - 2 blocks
Zone Bar

Lunch - 3 blocks
4 cups lettuce, 1/2 bell pepper, 1/3 cucumber, 1 tomato, 1 tsp dressing
2oz deli turkey
1oz cheese

Dinner - 3 blocks
4 cups lettuce, 1/3 cucumber, 1 tomato, 9 almonds
1oz cheese
2oz sausage

Workout

Rest

9/1

Nutrition

Breakfast
1/2 cup egg whites
1oz cheese
1 pear
1 decaf cappuccino

Lunch
4 cups lettuce, 1 tomato, 1/3 cucumber, 1 tsp oil
1oz cheese
2oz deli meat

Dinner
1 bowl tortilla chicken soup
1 tsp sour cream
1/2 oz cheese

Workout

4 mile walk

8/31

Nutrition

Breakfast - coffee shop
1 egg sandwich (took off top slice of bread)
1 decaf cappuccino

Lunch
2oz deli ham
1oz cheese
1 apple

Snack
1 decaf cappuccino

Dinner
5oz tilapia
1 cup spinach
1 cup green beans
8oz red wine

Workout
3.5 mile walk
1.5 mile walk