Day 39
Breakfast
1 egg and 1 egg white
1 handful of fresh spinach
chopped green pepper
white mushrooms
red onion
1 apple
Snack
Quick shake
Lunch
Mexican Salad
Snack
apple with Nat. Peanut butter
Dinner
wild pink salmon
red bell pepper
green onion
with dill seasoning
mixed greens with tomato, cucumber, and pickles
No evening snack.
Cardio:
5 minutes running outside
5 Sets 3:00 high intensity + 2:00 low intensity
Clean and Jerk - 3 sets, 13reps (10lbs)
Get up (quick)- 3 sets/ 10 reps ea arm (5lbs)
Burpees, Pushup, Press- 3 sets/13 reps with 10lbs
Alternating Lunge & torso rotation - 3 sets/10 reps each direction
Ball Pass- 3 sets/ 13 reps
3 point Toe Tappers - 3 sets/13 reps each leg
Chin up & crunch- 3 sets/ 11 reps 4 chin ups and 7 chin downs for me.
Drove to my sisters this afternoon which is why my blog is so late. Her internet on the farm is very sketchy and I never got a chance to post before i left.
Day 40
Breakfast
Smoothie
Snack:
other half of Smoothie
Lunch
Tuna Salad
1 apple
Afternoon Snack
3 cup carrots
Dinner
2 cups of salad with:
chopped radishes, cucumber and cauliflour
1 tomato
3 oz. chicken breast
No snack:
5 minutes sprints outside
5 Sets of 3:00 high intensity + 2:00 at low intensity
Clean and Jerk - 3 sets, 14 reps (10lbs)
Get up (quick)- 3 sets/ 11 reps ea arm (5lbs)
Burpees, Pushup, Press- 3 sets/14 reps with 10lbs
Alternating Lunge & torso rotation - 3 sets/11 reps each direction
Ball Pass- 3 sets/ 14 reps
3 point Toe Tappers - 3 sets/14 reps each leg
Chin up & crunch- 3 sets/ 12 reps 5 chin ups and 7 chin downs for me.
Monday, January 4, 2010
Day 37 and 38
Day 37
Breakfast
Coach Rylan's hot cereal
2 cups of old fashioned oats
Morning Snack
Quick shake
Lunch
Spinach Salad
Afternoon Snack
1 cup of broccoli, carrots, and radishes
Dinner
Stir-Fry made with:
veggies & chicken breast
No Evening Snack
5 minutes warm up on the elliptical
5 Sets of 3:00 high intensity + 2:00 low intensity
Clean and Jerk - 3 sets, 11 reps (10lbs)
Get up (quick)- 3 sets/ 8 reps ea arm (5lbs)
Burpees, Pushup, Press- 3 sets/11 reps with 10lbs
Alternating Lunge & torso rotation - 3 sets/8 reps each direction
Ball Pass- 3 sets/ 11 reps
3 point Toe Tappers - 3 sets/11 reps each leg
Chin up & crunch- 3 sets/ 9 reps 3 chin ups and 5 chin downs for me.
I was also at Curves today.
Day 38
Breakfast
1 scrambled egg
1/2 cup of cooked old fashioned oats
Morning Snack
1/2 cup of raspberries
1 oz of nuts
Lunch
salad greens
tomato
carrots
2 oz grilled chicken
Afternoon Snack
apple and natural peanut butter
Dinner
Same as lunch
No Evening Snack
5 minutes to break a sweat
5 Sets of 3:00 high intensity + 2:00 low intensity
Clean and Jerk - 3 sets, 12 reps (10lbs)
Get up (quick)- 3 sets/ 9 reps ea arm (5lbs)
Burpees, Pushup, Press- 3 sets/12 reps with 10lbs
Alternating Lunge & torso rotation - 3 sets/9 reps each direction
Ball Pass- 3 sets/ 12 reps
3 point Toe Tappers - 3 sets/12 reps each leg
Chin up & crunch- 3 sets/ 10 reps 4 chin ups and 6 chin downs for me.
Breakfast
Coach Rylan's hot cereal
2 cups of old fashioned oats
Morning Snack
Quick shake
Lunch
Spinach Salad
Afternoon Snack
1 cup of broccoli, carrots, and radishes
Dinner
Stir-Fry made with:
veggies & chicken breast
No Evening Snack
5 minutes warm up on the elliptical
5 Sets of 3:00 high intensity + 2:00 low intensity
Clean and Jerk - 3 sets, 11 reps (10lbs)
Get up (quick)- 3 sets/ 8 reps ea arm (5lbs)
Burpees, Pushup, Press- 3 sets/11 reps with 10lbs
Alternating Lunge & torso rotation - 3 sets/8 reps each direction
Ball Pass- 3 sets/ 11 reps
3 point Toe Tappers - 3 sets/11 reps each leg
Chin up & crunch- 3 sets/ 9 reps 3 chin ups and 5 chin downs for me.
I was also at Curves today.
Day 38
Breakfast
1 scrambled egg
1/2 cup of cooked old fashioned oats
Morning Snack
1/2 cup of raspberries
1 oz of nuts
Lunch
salad greens
tomato
carrots
2 oz grilled chicken
Afternoon Snack
apple and natural peanut butter
Dinner
Same as lunch
No Evening Snack
5 minutes to break a sweat
5 Sets of 3:00 high intensity + 2:00 low intensity
Clean and Jerk - 3 sets, 12 reps (10lbs)
Get up (quick)- 3 sets/ 9 reps ea arm (5lbs)
Burpees, Pushup, Press- 3 sets/12 reps with 10lbs
Alternating Lunge & torso rotation - 3 sets/9 reps each direction
Ball Pass- 3 sets/ 12 reps
3 point Toe Tappers - 3 sets/12 reps each leg
Chin up & crunch- 3 sets/ 10 reps 4 chin ups and 6 chin downs for me.
Tuesday, December 29, 2009
Day 36
WOW its week 6 already!!!!
Breakfast
1c. blueberries
1/2c. plain yogurt
40g of Vanilla protien powder
Snack:
3 Ants on a log with raisins (love it!)
Lunch:
1c. veggies
1/4c. hummus (garlic flavored)
1 apple
Snack:
Lettuce roll ups with turkey
Supper:
Grilled fish
(Walleye, Lance caught it)
added sauted spinich with lemon and dill
placed on bed of greens
Snack
no snack
5 minute warmup on the elliptical
5 Sets of 3:00 high intensity and 2:00 low intensity on the elliptical
Clean and Jerk - 3 sets, 10 reps
Get up (quick)- 3 sets/ 7 reps ea arm (5lbs)
Burpees, Pushup, Press- 3 sets/10 reps with 10lbs
Alternating Lunge & torso rotation - 3 sets/7 reps each direction
Ball Pass- 3 sets/ 10 reps
3 point Toe Tappers - 3 sets/10 reps each leg
Chin up & crunch- 3 sets/ 8 reps 3 chin ups and 5 chin downs for me.
There was no hockey today, which was good as my tailbone is still tender and I didn't want to rist falling on it already.
Breakfast
1c. blueberries
1/2c. plain yogurt
40g of Vanilla protien powder
Snack:
3 Ants on a log with raisins (love it!)
Lunch:
1c. veggies
1/4c. hummus (garlic flavored)
1 apple
Snack:
Lettuce roll ups with turkey
Supper:
Grilled fish
(Walleye, Lance caught it)
added sauted spinich with lemon and dill
placed on bed of greens
Snack
no snack
5 minute warmup on the elliptical
5 Sets of 3:00 high intensity and 2:00 low intensity on the elliptical
Clean and Jerk - 3 sets, 10 reps
Get up (quick)- 3 sets/ 7 reps ea arm (5lbs)
Burpees, Pushup, Press- 3 sets/10 reps with 10lbs
Alternating Lunge & torso rotation - 3 sets/7 reps each direction
Ball Pass- 3 sets/ 10 reps
3 point Toe Tappers - 3 sets/10 reps each leg
Chin up & crunch- 3 sets/ 8 reps 3 chin ups and 5 chin downs for me.
There was no hockey today, which was good as my tailbone is still tender and I didn't want to rist falling on it already.
Days 34 & 35
Day 34
Today was a half portion day, i was still full from yesterday!!!
Breakfast:
Rylan's hot cereal
Snack:
Quick shake with water and blueberries
banana and protien powder
Lunch:
Simple spinich salad
spinich
hard boiled egg (i think i am getting a slicer for xmas?)
small chicken breast
muchrooms
Snack:
1 c. broccoli and celery and carrots
Supper:
Stir-Fry
cut up broccoli, mushrooms, cabbage, celery
chicken
Thank goodness this was a light meal day!!
Snack:
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 14 reps
Chin Downs - 3 sets/ 14 reps
Lunge, Curl, Press- 3 sets/20 reps with 10lbs
Toe Tappers - 3 sets/18 reps each leg
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 14 reps with 5lbs
I had to work out today, it felt great to get moving again after the Christmas meal.
Day 35
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh kiwi
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
Jackknife & pushup - 3 sets, 14 reps
Chin Downs - 3 sets/ 14 reps
Lunge, Curl, Press- 3 sets/20 reps with 10lbs
Toe Tappers - 3 sets/18 reps each leg
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 14 reps with 5lbs
I did a work out today just because I felt great and wanted to.
Today was a half portion day, i was still full from yesterday!!!
Breakfast:
Rylan's hot cereal
Snack:
Quick shake with water and blueberries
banana and protien powder
Lunch:
Simple spinich salad
spinich
hard boiled egg (i think i am getting a slicer for xmas?)
small chicken breast
muchrooms
Snack:
1 c. broccoli and celery and carrots
Supper:
Stir-Fry
cut up broccoli, mushrooms, cabbage, celery
chicken
Thank goodness this was a light meal day!!
Snack:
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 14 reps
Chin Downs - 3 sets/ 14 reps
Lunge, Curl, Press- 3 sets/20 reps with 10lbs
Toe Tappers - 3 sets/18 reps each leg
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 14 reps with 5lbs
I had to work out today, it felt great to get moving again after the Christmas meal.
Day 35
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh kiwi
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
Jackknife & pushup - 3 sets, 14 reps
Chin Downs - 3 sets/ 14 reps
Lunge, Curl, Press- 3 sets/20 reps with 10lbs
Toe Tappers - 3 sets/18 reps each leg
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 14 reps with 5lbs
I did a work out today just because I felt great and wanted to.
Day 33
CHRISTMAS DAY = CHEAT DAY
This was a terrible day for me, Lances family is full Ukrainian and they cook the traditional meals!!
No body had breakfast cause they knew what was coming for lunch.....
I will do my best with the spelling
Holobtsi - cabbage rolls
Nalisnyky - Crepes with cottage cheese (cooked in cream)
Pyrohy - Potato perogy
Studynets - Jellied pork meat
Kasha - buckwheat (kinda like porrage)
Pedishkya - fritter with cottage cheese (cooked in cream)
Nachynka - cornbread stuffing
Then we had turkey, ham and bread stuffing as well
I tried to fill up on as much salad as possible and try eating one or two of each Ukrainian traditional dish to keep Lances mom happy (I didn't want to insult such a great cook) I also had about 6 oz. of turkey.
There was no energy to work out AT ALL today but I feel like I have to make it up!!
This was a terrible day for me, Lances family is full Ukrainian and they cook the traditional meals!!
No body had breakfast cause they knew what was coming for lunch.....
I will do my best with the spelling
Holobtsi - cabbage rolls
Nalisnyky - Crepes with cottage cheese (cooked in cream)
Pyrohy - Potato perogy
Studynets - Jellied pork meat
Kasha - buckwheat (kinda like porrage)
Pedishkya - fritter with cottage cheese (cooked in cream)
Nachynka - cornbread stuffing
Then we had turkey, ham and bread stuffing as well
I tried to fill up on as much salad as possible and try eating one or two of each Ukrainian traditional dish to keep Lances mom happy (I didn't want to insult such a great cook) I also had about 6 oz. of turkey.
There was no energy to work out AT ALL today but I feel like I have to make it up!!
Days 31 & 32
Day 31
Breakfast:
Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 pear
Snack
15 grams of protein powder
1/2 cup of water
1/2 c of raspberries
1 tbsp natural peanut butter
Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil
Snack
apple with a tbs of natural peanut butter
Dinner turkey Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with thyme
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 12 reps
Chin Downs - 3 sets/ 12 reps got in one chin up:)
Lunge, Curl, Press- 3 sets/16 reps with 10lbs
Toe Tappers - 3 sets/14 reps each leg
Squat, Curl, Press - 3 sets/ 12 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 13 reps with 5lbs
My tailbone is slowly healing, so I am pushing harder and harder every day! I Have been at curves Monday, tuesday, and Wednesday this week so I am back to trying to getin three days a week.
Day 32
Breakfast
Smoothie
1 cup of water
1 cup bwildberries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of ground flax seed
40 grams of vanilla protein powder
Morning Snack
other half of smoothie
Lunch
Tuna Salad
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 apple
Snack
4 slices turkey deli meat
Dinner
2 cups of green salad
1 cup chopped veggies
1 tomato
5 oz. chicken breast with spices
no snack.
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 13 reps
Chin Downs - 3 sets/ 12 reps got in one and a half chin ups:)
Lunge, Curl, Press- 3 sets/18 reps with 10lbs
Toe Tappers - 3 sets/16 reps each leg
Squat, Curl, Press - 3 sets/ 13 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 13 reps with 5lbs
No curves today as we were off to Lances Parents for a christmas eve get together.
Breakfast:
Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 pear
Snack
15 grams of protein powder
1/2 cup of water
1/2 c of raspberries
1 tbsp natural peanut butter
Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil
Snack
apple with a tbs of natural peanut butter
Dinner turkey Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with thyme
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 12 reps
Chin Downs - 3 sets/ 12 reps got in one chin up:)
Lunge, Curl, Press- 3 sets/16 reps with 10lbs
Toe Tappers - 3 sets/14 reps each leg
Squat, Curl, Press - 3 sets/ 12 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 13 reps with 5lbs
My tailbone is slowly healing, so I am pushing harder and harder every day! I Have been at curves Monday, tuesday, and Wednesday this week so I am back to trying to getin three days a week.
Day 32
Breakfast
Smoothie
1 cup of water
1 cup bwildberries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of ground flax seed
40 grams of vanilla protein powder
Morning Snack
other half of smoothie
Lunch
Tuna Salad
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 apple
Snack
4 slices turkey deli meat
Dinner
2 cups of green salad
1 cup chopped veggies
1 tomato
5 oz. chicken breast with spices
no snack.
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 13 reps
Chin Downs - 3 sets/ 12 reps got in one and a half chin ups:)
Lunge, Curl, Press- 3 sets/18 reps with 10lbs
Toe Tappers - 3 sets/16 reps each leg
Squat, Curl, Press - 3 sets/ 13 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 13 reps with 5lbs
No curves today as we were off to Lances Parents for a christmas eve get together.
Wednesday, December 23, 2009
Days 29 & 30
Day 29
Breakfast:
Rylan's hot cereal
Snack:
Quick shake with water and blueberries
banand and protien powder
Lunch:
Simple spinich salad
spinich
hard boiled egg (i think i am getting a slicer for xmas?)
small chicken breast
muchrooms
Snack:
1 c. broccoli and celery and carrots
Supper:
Stir-Fry
cut up broccoli, mushrooms, cabbage, celery
prawns
MMMMMMMMMM u love this menu!!
Snack:
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 10 reps
Chin Downs - 3 sets/ 10 reps
Lunge, Curl, Press- 3 sets/12 reps with 10lbs
Toe Tappers - 3 sets/10 reps each leg
Squat, Curl, Press - 3 sets/ 10 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 10 reps with 5lbs
Day 30
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh strwberries
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 11 reps
Chin Downs - 3 sets/ 11 reps
Lunge, Curl, Press- 3 sets/14 reps with 10lbs
Toe Tappers - 3 sets/12 reps each leg
Squat, Curl, Press - 3 sets/ 11 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 11 reps with 5lbs
It is getting cold again! I have booked a trip to Cancun so now I have that much more motivation to stay on track!
Breakfast:
Rylan's hot cereal
Snack:
Quick shake with water and blueberries
banand and protien powder
Lunch:
Simple spinich salad
spinich
hard boiled egg (i think i am getting a slicer for xmas?)
small chicken breast
muchrooms
Snack:
1 c. broccoli and celery and carrots
Supper:
Stir-Fry
cut up broccoli, mushrooms, cabbage, celery
prawns
MMMMMMMMMM u love this menu!!
Snack:
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 10 reps
Chin Downs - 3 sets/ 10 reps
Lunge, Curl, Press- 3 sets/12 reps with 10lbs
Toe Tappers - 3 sets/10 reps each leg
Squat, Curl, Press - 3 sets/ 10 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 10 reps with 5lbs
Day 30
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh strwberries
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 11 reps
Chin Downs - 3 sets/ 11 reps
Lunge, Curl, Press- 3 sets/14 reps with 10lbs
Toe Tappers - 3 sets/12 reps each leg
Squat, Curl, Press - 3 sets/ 11 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 11 reps with 5lbs
It is getting cold again! I have booked a trip to Cancun so now I have that much more motivation to stay on track!
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