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.
Tuesday, December 29, 2009
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!
Monday, December 21, 2009
Day 27 & 28
Day 27
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 apple
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 Salmon 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 dill
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
no snack
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
This is to make up for Tuesday's workout but I kept the same reps as Friday.
Day 28
Breakfast
Smoothie
1 cup of water
1 cup blueberries
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 orange
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.
I was playing with my nieces in the snow today for some fun cardio and also had to make up for wednesdays workout but again i kept the same reps as friday.
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
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 apple
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 Salmon 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 dill
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
no snack
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
This is to make up for Tuesday's workout but I kept the same reps as Friday.
Day 28
Breakfast
Smoothie
1 cup of water
1 cup blueberries
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 orange
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.
I was playing with my nieces in the snow today for some fun cardio and also had to make up for wednesdays workout but again i kept the same reps as friday.
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
Day 25 & 26
Day 25
1/2 portion day again
Breakfast:
1/2 c oatmeal with cinnamon and sliced almonds
1/2 tbs of ground flax seed
apple
Snack:
1/4 cup plain yogurt with orange slices
Lunch:
1c. veggies
1/2 chicken breast
oear
Snack:
Apple with 1/2 tbs nat peanut butter
Supper:
2.5 oz. Chicken breast cut up and gilled
with 1c broccoli
1 cup salad with 1/2 c. radishes and cucumber
Snack:
no snack
5 minute warmup of skipping rope
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife - 3 sets, 13 reps
Single Arm Band Pull Downs - 3 sets/ 13 reps
Alternating Lunges with Curl - 3 sets/18 reps with 10lbs
Pushups (superset with below) - 3 sets/13 reps
Dumbbell Bench Press on Ball - 3 sets/ 13 reps with 10lbs
Squat, Curl, Press - 3 sets/ 13 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 13 reps each direction
Day 26
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh blueberries
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 of skipping rope
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
I still haven't gone back to curves since my tailbone injury. Too many of the machines you have to sit in so I am just doing the FLP workout. Some of the lunges do hurt a bit so the last set was a few short of 20 reps.
1/2 portion day again
Breakfast:
1/2 c oatmeal with cinnamon and sliced almonds
1/2 tbs of ground flax seed
apple
Snack:
1/4 cup plain yogurt with orange slices
Lunch:
1c. veggies
1/2 chicken breast
oear
Snack:
Apple with 1/2 tbs nat peanut butter
Supper:
2.5 oz. Chicken breast cut up and gilled
with 1c broccoli
1 cup salad with 1/2 c. radishes and cucumber
Snack:
no snack
5 minute warmup of skipping rope
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife - 3 sets, 13 reps
Single Arm Band Pull Downs - 3 sets/ 13 reps
Alternating Lunges with Curl - 3 sets/18 reps with 10lbs
Pushups (superset with below) - 3 sets/13 reps
Dumbbell Bench Press on Ball - 3 sets/ 13 reps with 10lbs
Squat, Curl, Press - 3 sets/ 13 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 13 reps each direction
Day 26
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh blueberries
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 of skipping rope
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
I still haven't gone back to curves since my tailbone injury. Too many of the machines you have to sit in so I am just doing the FLP workout. Some of the lunges do hurt a bit so the last set was a few short of 20 reps.
Subscribe to:
Posts (Atom)