112311 OPEN GYM 4-7 PM

BEN CONSTANT WILL BE IN THE HOUSE TONIGHT FOLKS. IT WILL BE OPEN GYM WHILE I'M AT THE FIREHOUSE. WE WILL BE CLOSED ON THANKSGIVING AND WILL RESUME CLASSES ON FRIDAY.

TOMORROW'S 6AM CLASS WILL BE PERFORMING THE FOLLOWING:

STRENGTH:

CLEAN 7 X 1

RING DIPS 3 X 10

SET SOME PR'S ON THOSE CLEANS FOR CHRIST'S SAKE!

DIET 11.3

ALRIGHT, NO TIME TO TELL YOU WHEN AND IN WHAT QUANTITIES I ATE WHAT TODAY, BUT HERE'S THE BASIC ELEMENTS:

CHOBANI YOGURT
PROTEIN SHAKE X 2
APPLE

SKINLESS NATURE'S PROMISE CHICKEN DRUM STICKS
BABY ONIONS
BLACK BEANS

WILD SMOKED SALMON
CUCUMBER
HARD BOILED EGGS X 2
NATURE'S PROMISE CUBE STEAKS X 2
A BUNCH OF BROCOLLI

ALMONDS
DARK CHOCOLATE

CAPTAIN MORGAN AND NATURE'S PROMISE OOLONG TEA WITH CHAMOMILE AND LEMON... IT'S THE SHIT



AUSTIN MALLEOLO TEACHING IN INDIA... LOOK FAMILIAR???