2.5 mile run

w/ ming
@ camp parks
2.5 miles
about 30 minutes (easy pace)

saturday food

breakfast @ ihop:
omelet with spinach & tomato
fruit cup

lunch @ rigatoni's:
bread
pesto chicken fettucini

snack @ farmer's market:
1 peach
almonds

dinner:
spaghetti with meat sauce
waldorf salad

friday food

breakfast @ home
eggbeater egg whites, sausage, salsa scramble
wheat toast
sweet potato fries

lunch
paleo buffalo tomales
1/2 avocado
1 cup pico de gallo

snack:
1 white peach
almonds

dinner @ dos pinas:
super burrito
shrimp & steak
no rice
wheat tortilla
black beans

thursday food

breakfast:
leftover fish super burrito (no rice) from la tortilla

lunch:
paleo tomales
1 cup pico de gallo
1/2 avocado

snack:
peach
almonds

dinner:

wednesday food

breakfast @ home
paleo buffalo tamale
2 eggwhites (eggbeaters)
pico de gallo

lunch @ whole foods:
chicken kebab
steak kebab
kale salad
pico de gallo
avocado

dinner @ sam's diner:
vanilla milkshake
burger on wheat with avocado
- no fries

late-night @ la tortilla:
burrito azteca
- wheat tortilla
- no rice

tuesday food

snack @ home:
nectarine

breakfast @ rossi's:
egg and bacon on heat

lunch @ chevy's:
sante fe chop salad

snack @ los compadres:
super quesa carne asada

pre-workout snack:
muscle milk

post-workout snack:
muscle milk

dinner:
thai
green beans + beef
pad see ewe + tofu
- no rice

strength training: legs & shoulders

Exercise Name	1 RM	Lifting Logs
Barbell Squat	270	225x6,225x6,225x6
Barbell Lunge	210	135x6,155x6,175x6
Lying Leg Curls	63.33	40x8,50x8,60x8
Barbell Shoulder Press	108	60x6,80x6,90x6
Dumbbell Shoulder Press	108	70x8,80x6,90x6
Dumbbell Lateral Raise	44.33	35x8,35x8,35x8
Barbell Shrug	139.33	110x8,110x8,20x8
Cable side-delt raise	31.67	20x8,25x8,25x8

monday food

breakfast @ rossi's deli:
egg bacon ceddar on wheat
superfood odwalla

lunch @ whole foods:
chicken kebab
beef kebab
sesame broccoli
zucchini/onion/pepper
guacamole
kombucha

pre-workout
muscle milk

post workout
muscle milk

dinner @ manna (korean)
beef bulgogi
yam noodles with beef
white rice
kim chi

sunday food

breakfast @ starbucks:
banana walnut bread

lunch @ pride concessions:
chicken kebab
hot link

dinner @ dancing pig:
1/2 rack st. louis ribs

snack @ la mexicana:
super burrito carne asada
- no rice
- wheat tortilla

saturday food

breakfast:
eggs
sausage
bread

lunch:
indian buffet

snack:
nectarine

dinner:
timpano w/ gravy (same ingredients as lasagna + sausage)
wine
cheesecake
port

friday food

breakfast:
2 slices wheat
1 turkey breakfast sausage
1 egg

lunch @ ruchi:
rice
chicken lentil curry

snack @ work:
nature's valley w/ pb and nutella

dinner @ thai idea vegetarian restaurant: 
fake spare ribs
brown rice
yellow curry with fake lamb
pad see fake chicken

abs & kickboxing

abs & kickboxing
@ gold's castro
w/ daniel
6:00-6:30pm abs
6:30-7:30pm kickboxing

thursday food

breakfast @ home:
nectarine
breakfast sandwich:
- wheat bread
- turkey sausage
- 1 egg

lunch @ osha thai:
tom kha gai
spring rolls
steak
rice
veggies

snack @ work:
banana


pre-workout snack:
nectarine

post-workout snack:
strawberry banana protein shake

dinner @ chilango:
shrimp ceviche w/ chips
carnitas w/ guac, onions, beans, homemade tortillas, salsa

vinyasa yoga

7:30-8:30pm
@ gold's soma
w/ michael hubbard

wednesday food

breakfast @ home:
chili, sweet potato, pulled pork leftovers

lunch @ cafe chaat:
chicken tikka
masala dal
brown rice

dinner @ tin:
papaya salad
rice
5-spice chicken

post-yoga snack:
peanut butter shake

strength training: back and bi's

@ gold's castro
5:00-6:00pm

Exercise Name	1 RM	Lifting Logs
Barbell Deadlift	246	135x6,185x6,205x6
Barbell Bent Over Row	174	105x6,125x6,145x6
Pullups	0	bodyweight x 4
Wide-Grip Lat Pulldown	152	80x8,100x8,120x8
Barbell Curl	76	60x8,60x8,60x8
Alternate Hammer Curl	44.33	35x8,35x8,35x8
One-Arm Dumbell Row	63.33	45x8,45x8,50x8

tuesday food

breakfast @ chatz coffee:
egg & bacon on wheat bagel

lunch @ mexico au parc:
super nachos pollo asado

dinner @ cooked at home:
bbq pork ribs
pulled pork
coleslaw
sweet potato fries
kidney bean/turkey chili

monday food

breakfast @ rossi's:
egg, bacon & cheddar on wheat
odwalla superfood

lunch @ lee's:
soba noodles with chicken
miso broth

snack @ lee's:
tuna salad
broccoli
mushrooms
spicy tofu

dinner @ casa mexicana:
burrito azteca
-chicken
-wheat tortilla
-no rice
-black beans

paleo recipe :: fennel/anise salad

the key to making this easy, is to use a mandolin slicer. if you don't have one, i highly recommend the investment. it's my favorite kitchen implement. it makes slicing vegetables super easy, and gives your food a texture that will make it feel more sophisticated.

combine in order:
- 3 anise bulbs* – first cut them in half, and remove the hard center. trim and slice as thinly as possible (don't include the fronds)
- 1 shallot, sliced thinly in the mandolin, then minced
- 3 stalks of celery, sliced in the mandolin, next setting thicker than the fennel
- 2 zucchini squash, sliced in the mandolin as thinly as possible (zucchini "coins")
- leaves from 1 sprig of tarragon, minced
- salt & pepper (needs a fair amount of salt)
- 2 handfuls of arugula

for the dressing:
- lemon juice from 1 lemon (meyer lemon if possible)
- olive oil (3 tbsp's)
- more salt & pepper

serve chilled, with freshly shaved parmesan

*if you can get fennel, great! if you can't find it, look for anise bulbs. they are closely related, but anise is a little sharper than fennel. adding a little extra salt to the anise bulbs will chill them out.

peach tomato hicama salad

sounds weird right? try it, it's good!

combine in a bowl:
4 peaches cut into small 1/2" cubes
10 sticks of jicama, sliced into 1/8" tiles, using a mandolin slicer
3 green heirloom tomatoes, seeds removed, sliced into small chunks (you can use red tomatoes too)
2-3 tbsp. fresh basil, chopped/minced
1 shallot or red onion, sliced to 1/16", using a mandolin slicer
juice from 1 small lemon
salt
olive oil

serve chilled. great cold food for a hot day. enjoy!

sunday food

breakfast @ creighton's:
sesame bagel
egg
sausage

7x bloc-shocks

lunch:
orzo
fennel salad
peach salad
chicken
sourdough bread
orangina
cheese
crackers

basil duck
chicken satay
pumpkin curry
brown rice

bike ride

bike ride from rob's house to mount tam (mountain play)

26 miles
3100ft elevation gain
'nuff said

saturday food

breakfast @ creighton's:
sesame bagel
cream cheese
sausage
egg

raspberries

lunch:
turkey sandwich
sundried tomato tapenade
focaccia bread

muscle milk

dinner @ west of pecos:
carnitas
poblano relleno
guacamole
queso
cheese

chest and tri's

@ gold's, 5:30pm

Exercise Name 1 RM Lifting Logs Barbell Bench Press 192.5 135x6,155x6,175x3 Barbell Incline Bench Press 162 115x6,125x6,135x6 Dips 0 0x8,0x8,0x8 Machine Fly 180 90x6,150x6,130x6 Tricep Dumbbell Kickback 38 20x8,25x8,30x8 Triceps Pushdown - Rope 126.67 60x8,80x8,100x8

friday food

breakfast sandwich at rossi's
odwalla superfood

white rice
tofu green beans
chicken green beans

post-workout shake, strawberry whey

dinner @ cat's head bbq:
bbq ribs
pulled pork
cabbage
beans

thursday food

breakfast @ rossi's:
sandwich:
- wheat toast
- egg
- bacon
- cheddar
odwalla: superfood

lunch
subway 6" turkey on wheat + avocado

snack
subway 6" turkey on wheat + avocado

dinner
patxi's pizza

stiff guy yoga

stiff guy yoga / beginnner yoga
@ gold's soma
w/ michael hubbard
7:30-8:30pm

wednesday food

2 eggs

lunch @ lee's
soba noodles
miso broth
pork and bok choy

nature valley granola bar

almonds/pistachios

dinner @ casa mexicana
burrito azteca
chicken
wheat tortilla
no rice

tuesday food

breakfast
mango chorizo sausage
1 egg
1/2 steak quesadilla w/ pico

lunch
1 california roll
1 spider roll (soft shell crab)

dinner
thai
1.5 chicken satays
brown rice
mussaman curry with beef
pad thai

abs & kickboxing

abs & kickboxing
@ gold's castro
w/ daniel
6:00-6:30pm abs
6:30-7:30pm kickboxing

monday food

breakfast @ rossi's:
sandwich:
- wheat toast
- egg
- bacon
- cheddar
odwalla: blueberry

lunch @ lee's:
soba noodles with miso
double chicken
bok choy

dinner:
burrito azteca
chicken
no rice
wheat tortilla

sunday food

breakfast @ peet's
o.j.
oatmeal apricot scone

muscle milk

lunch:
pork chops
pasta bolognese

muscle milk

burrito azteca
-chicken
-wheat tortilla
-black beans
-no rice

saturday food

breakfast:
orange juice
muscle milk

lunch @ blossom bee:
gluten-free crepe
chicken
peppers
avocado
cheese

snack @ blossom bee:
gluten-free crepe
thai beef
basil
onions

dinner @ ann's
steak fajitas

5k - run for the fallen

run for the fallen
5k - 3.2 miles
25m37s

friday food

breakfast @ rossi's:
sandwich:
- wheat toast
- egg
- bacon
- cheddar
odwalla: blueberry

lunch @ lee's:
soba noodles
miso broth
double chicken
bok choy

dinner @ spicy bite:
chicken biryani
lamb vindaloo
veggie korma

abs & kickboxing

abs & kickboxing
@ gold's castro
w/ daniel
6:00-6:30pm abs
6:30-7:30pm kickboxing

thursday food

breakfast @ eden plaza:
superfood odwalla
breakfast bagel
- whole wheat bagel
- egg
- sausage

lunch @ eire trea:
chicken zig
veggie curry
salad
sourdough bread

pre-workout:
1 apple
1 scoop whey protein shake

post-workout:
1 scoop whey protein shake

dinner @ home:
tomato beef soup w/ chard
sweet potato fries

strength training: chest and tri's

jefit: chest and tri's
@ gold's gym
7pm

Barbell Bench Press 186 135x6,145x6,155x6 Edit Delete
Barbell Incline Bench Press 162 115x6,125x6,135x6 Edit Delete
Dip 0 0x8,0x8,0x8 Edit Delete
Machine Fly 216 90x6,180x6,180x6 Edit Delete
Barbell Lying Triceps Extension 50.67 40x8 Edit Delete
// decided after one set of tri-extensions that tri-kickbacks work much better for me
Tricep Dumbbell Kickback 31.67 15x8,20x8,25x8 Edit Delete
Triceps Pushdown - Rope 101.33 60x8,80x8,100x8 Edit Delete

wednesday food

breakfast @ rossi's:
sandwich:
- wheat toast
- egg
- bacon
- cheddar
odwalla: green superfood

lunch @ cafe chaat:
chicken tikka plate
- brown rice
- no naan
- no cucumbers
- roasted onions

snack @ lee's:
muscle milk light

snack
5 honey sticks

post-workout shake @ gold's:
peanut butter protein

dinner @ korean bbq takeout:
1/2 shrimp pancake
short ribs
bbq pork
rice
salad

tuesday food

breakfast @ rossi's:
sandwich:
- wheat toast
- egg
- bacon
- swiss
odwalla: berry superfood

lunch @ lee's:
soba noodles with miso broth + bok choy

snack @ gyro king:
1 chicken kebab skewer

dinner:
2 pieces of california roll
2 pieces of tuna roll with bbq clam
nabeyaki soba noodles
2 sapporos

abs & kickboxing

@ gold's castro
w/ daniel
6:00-6:30pm abs
6:30-7:30pm kickboxing

monday food

breakfast @ rossi's
sandwich
- egg
- bacon
- cheddar
- wheat toast
blueberry odwalla

lunch @ lee's:
soba misu with chicken and bok choy

snack @ lee's:
muscle milk light

post-workout snack:
2 scoop strawberry cream whey protein shake

dinner @ gold's:
kobe beef burger with cheddar on wheat
salad

sunday food

breakfast @ filoli
spinach quiche
salad

pre-workout snack
1 scoop protein shake
1/2 apple

post-workout snack
1 scoop protein shake
1/2 apple

lunch @ tommy's
bbq beef (no sauce)
mashed potatoes w/ gravy
asparagus

dinner @ tommy's
lamb shank
potatoes & carrots
gravy

legs & shoulders

jefit strength training: legs & shoulders
@ gold's castro

Exercise Name 1 RM Lifting Logs Edit Delete
Barbell Squat 258 225x6,225x6,225x6 Edit Delete
Barbell Lunge 222 135x6,185x6,185x6 Edit Delete
Lying Leg Curls 50.67 40x8,40x8,40x8 Edit Delete
Barbell Shoulder Press 101.33 50x6,70x8,80x8 Edit Delete
Dumbbell Shoulder Press 101.33 60x8,80x6,80x8 Edit Delete
Dumbbell Lateral Raise 44.33 35x8,35x8,35x8 Edit Delete
Barbell Shrug 139.33 110x8,110x8,110x8 Edit Delete

saturday food

post-yoga snack @ home
- strawberry & cream protein shake

late breakfast @ murray circle
chicken
fingerling potatoes
10-hour onions
lardon bacon
poached egg
frisee lettuce

lunch @ harvey's
turkey burger
-wheat bread
-tomato
-lettuce
-onion
sweet potato fries

dinner @ b&w ball
meatballs (beef & chicken)
veggies
sushi
pork buns
roasted pig
smores
taquitos w/ sour cream and salsa verde
vodka & soda
weissbeer

vinyasa yoga

vinyasa yoga
8:00-9:30am
@ gold's castro
maria stanford

back and bi's

Exercise Name 1 RM Lifting Logs
Barbell Deadlift 246 135x6,205x6,205x4
Barbell Bent Over Row 138 115x6,115x6,115x6
Wide-Grip Lat Pulldown 152 80x8,100x8,120x8
Barbell Curl 76 50x8,60x8,60x8
Incline Dumbbell Curl 50.67 40x8,40x8,40x8
Alternate Hammer Curl 50.67 40x8,40x8,40x8

friday food

breakfast @ rossi's
blueberry odwalla
breakfast sandwich:
- wheat bread
- eggs
- bacon
- cheddar

lunch @ southpark
mapo doufu

post workout snack @ gold's
- spinach
- carrots
- apple
- oj
- protein

dinner @ off-the-grid
curry up now
sexy fries
- chicken tikka masala
- sweet potato crisscut fries
- cheese

cochinita pibil salad