HILTON BOGOTA EARLY MORNING

8 ROUNDS

1/8 MILE RUN
8 DUMBELL SWINGS (50#)
8 STEP UPS TO BENCH
23 BUTTERFLY SIT UPS

@ 4:30 am

SLEPT POORLY
GLUCOSE 117

Hilton Bogotá. un poco de todo

3 rounds

300+M Run
14 Db Push Press (2X30#)
14 Db Swings (50#)
14 Lunges (deep) using TRX rings
Gym length Farmer Carry (2X30#)
34 Butterfly Sit Ups
30:00

"Power"Walking - progressively faster, started at 3 MPH, sprinting at the end

1 Mile
Rest 3 minutes

3/4 Mile
Rest 3 minutes

1/2 Mile
Rest 3 minutes

1/4 Mile
Rest 1 minute
1/8 Mile
Rest 1 minute
1/16 Mile

Bench Press work to 2 @205# (3 minute rest between sets)
started with an empty bar 15 reps
45# x 10; 95# x 10;115# x 10;135# x 10, 185# x 5;195# X 5 205# X 2

Swam 22 lengths of Hotel pool

1+ minute head stand

Massage

burpees rope jump squat sit ups

4 rounds
10 burpees
50 rope jumps
25 squats
25 butterfly sit ups

big breakfast (6 toast)/salmon/eggs/coffee

meatballs & paleo pasta for luch
apple slices as snack

still stressed over my dad, danny's health & money...gotta solve what i can control

squats
1 x 10 @45#
1 x 10 @135#
1 X 6 @ 225#
1 X 5 @ 245#
1 X 5 @ 275#
1 X 5 @ 295#
deadlifts
1 x 10 @45#
1 x 10 @135#
1 X 6 @ 225#
1 X 5 @ 255#
1 X 5 @ 275#
1 X 5 @ 295#
1 X 5 @ 315#

felt good

shoulder press

1 x 15 @45#
1 x 15 @75#

1 x 10 @95#
1 x  8  @115#

bench press

1 x 15 @45#
1 x 15 @95#

1 x 15  @115#
1 x  10 @135#

stress related to Danny's shingles, abu cucho in hospital...joyful at being able to spend time with aiden; felt special love from jando...feeling sorry for juan carlos's drama.

have to start a nutrition & glucose log again

in Rio de Janeiro

slept 7 hours

glucose was 109

breakfast: 4 egg omelet, bacon, coffee, fish oil

glucose 123


breakfast in são paulo...same garbage as i've been eating all week...paleo but barely worth mentioning

lunch: at fashion mall in Rio de Janeiro: finally---a great steak, lettuce & tomato salad
fish oil

can't wait to leave São Paulo

glucose 108

same crap for breakfast

Finally a good Paleo Meal at Chuuascarria Familia Benetti
Rodizio style meats & veggies, coffee, fish oil.... no more eating for today

Hoping for better food in Rio de Janeiro tomorrow evening