Sunday, April 26, 2009

So I've skipped a few days, too much going on to write things down. Didn't get a workout on either Friday or Saturday, managed eat okay, ended up going out for dinner on Saturday night but chose some salmon with a salad and asparagus. Tried to wipe off sauces etc. but I'm sure the caloric value was higher than it would have been if I made it at home. So Sunday is another day and here we go:

FOOD:

-breakfast: muffin

                     mango

                     herbal tea

-snack:  missed snack as I was working out, added more protein to lunch

-lunch: spinach salad with nuts (2 oz of nuts and raisins), carrots, red peppers, cucumber,                           broccoli, cabbage, onions, one hard boiled egg with oil and vinegar dressing

-snack: 1 cup orange juice with protein powder and other powders

              had two handfuls of pretzels

-dinner: chicken salad (2 oz of meat) and all sorts of vegetables, oil and vinegar dressing

                herbal tea

                drank about 5 glasses of water, need to drink more

EXERCISE:

-22 min intervals on the elliptical ( 1- 1:45, 6 intervals)  (550 calories, hbt 114-172, 1:35 mins)

Fat Blaster: 2x 20 weighted step up with 10 lbs

-2x 20 walking lunge with 7 lbs

-1x 20/ 1x 15 push ups

-2x 20 alternate dumbbell row

-1x 20/ 1x 15 split squat with dumbbell curl

arms: 

-2x 20 shoulder raise with squat

-2x 15 dumbbell curl to shoulder press 7 lbs

-1x 10/1x 15 bench dips

-2x 20 kneel pull down grip (red tube)

-2x 20 tricep push down (red tube)

-1x 15 dumbbell corkscrew 5 lbs (both sides)

-1x 20/ 1x 18 incline flys 5lbs

-2x 20 bench press 

-2x 20 dumbbell french press 10 lbs

Arms fatigued today, feeling the burn!!

Abs:

-2x 20 upward crunch

-2x 20 side crunch

-1x 15 russian twist 5 lbs, 2x 20 russian twist with no weights

-2x 20 corkscrew crunch 

-2x 20 reverse crunch

-2x 40 bicycle

-2x 20 lying oblique crunch

-2x 20 leg raises (both sides)

-2x 20 inner thigh lift (both sides)

YEAH I'M UP TO DATE, FOR NOW AT LEAST