weight 215, 44"

input
breakfast: 3 fried eggs (210), 4 oz. sausage (280)
snack: oz. sunflower meat (170)
lunch: cheese (200), ham (240), kielbasa (200)
snack: 14 almonds (165)
dinner: cheese (300), bacon (75), sausage (200), spinach (100)
--------------------
2140

output ROP light day
C&P 1.5 pd X 5 X (1,2,3)=60, 1440 kg/3110 lb

issues: bad day for callouses. I partially pulled up some...

Semonides

weight 216, 43"

input
breakfast: 3 fried eggs (210), 4 oz. sausage (280)
snack: 14 almonds (165)
lunch: tuna (240), cheese (400)
snack: 14 almonds (165)
dinner: ham (240), sausage (100), spinach (100)
------------------
1900 cal.

output ROP heavy day
C&P 1.5 pd X 2 X (1,2,3,4,5)=60, 1440 kg/3110 lb
swing 1.5 pd X 100=2400 kg/5184 lb
wall squat 2 pd X 10=320 kg/691 lb

Semonides

weight 214, 44"

input
Breakfast: 3 fried eggs (210), sausage patty (200)
snack: 1 oz sunflower meats (170)
lunch: salami (200) & cheese (400)
snack: 14 almonds (165)
dinner: kielbasa (420) and collard greens (100)
_____________________________
1865 cal.

output ROP medium day
C&P 1.5 pd X 5 X (1,2,3)=60, 1440 kg/3110 lb
20/15 swings 1.5 pd X 10 X 10=100, 2400 kg/5184 lb

Semonides

Weight 212, 45"

input
Breakfast: 3 fried eggs (210), sausage patty (200)
snack: 1 oz. sunflower meats (170)
lunch: can of tuna (240)
snack: 14 almonds (165)
dinner: 8 oz. ham (240), 2 oz. cheddar (200), 2 hands of collards (100)
_____________________
1525

output ROP light day
C&P 1.5 pd X 5 X (1,2)=30, 480 kg/1036 lb
20/15 swings 1 pd X 10 X 11=110, 1760 kg/3800 lb
20/15 snatch 1 pd X 1 X...

Semonides

weight 214, 44"

input
Breakfast: 3 fried eggs (210), 3 bacon (75), 3.5 oz. swiss (350)
lunch: beef patty (310), 2 oz. swiss (200)
dinner: 4 oz. kielbasa (360), 3.5 oz. swiss (350), cabbage (25)
__________________________
1880

output
circuit training: 2 minute intervals of rope jumping, evil wheel, pulling a beast with a rope, sledging a tire, tossing a tire, farmer walking 3.5 pds., pressing, swinging, 1 mile buddy walk...

Semonides