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.
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