Monday, Nov. 29, 2010

9:30am cup coffee sf cream 0 - 3 - 0
4 egg whites, 1/2 c oats, xylitol packet, sprinkle cinnamon 29-30-2.5
Total 29-33-2.5


10am Train
leg ext (warms) 75lb (working) 90 lbs
front squat (warms) 50lb (working) 60lb
sumo db squat (warms) 50lb (working) 60lb
split squat 30lb bar behind neck
standing calf raises with toes on weight 50lb weight behind neck
1/2 hour card - 15 min stairmaster level 8 fatburner and 15 min recumbent bike level 8

noon Protein shake 25-5-3.5
6 oz greek yogurt with strawberries 18-20-0
Total 43-25-3.5

2pm 4 oz salmon 24-0-10
3/4 green beans 1-5-0
Total 25-5-10

2 Fish oil pills

6:30pm Chicken with pasta, olive oil, garlic and tomato and little mozzarella (Macaroni Grille Restuarant) Total 46-45-20

3 glasses red wine 0/6/0

10pm 4 reduced fat triscuits 1-11-1
slice cheddar cheese 7/0/9
Total 8-11-10

Sunday, Nov. 28, 2010

10:00am 4 egg whites 18-3-0
1/2 c oats 5-26-2.5
Total 23-29-2.5

1/2 hr fat burner level 8 on stepmill
Chest and Tris
Inclind db press (warms) 20lbs (working) 30 lb
Flat Bar press (warms) bar (working) bar plus 10 lbs
Pushups
Tri Pressdown (warms) 20lb (working) 25
Lying db ext (warms) 10lb (working) 12lb
1 hand press down 10lbs

1pm(pw) Protein shake 25-5-3.5
greek yogurt 18-7-0
1/2 c pineapple 0-9-0
Total 38-21-3.5

5pm 5 oz chicken 28-0-3
wheat tortilla 4-20-3
2 slices avocado 1-3-4
1/4 c black beans 4-10-0
Total 37-33-10

8:30pm 1 1/2c protein special K 20-28-6
1/2c fat free milk 4/6/0
total 24-34-6

Sat Nov 27, 2010

8:15am 1 egg and 3 egg whites 26-3-5
wheat tortilla 4-20-3
1/4 c spinach
1TBSP salsa 0-1-0
Total 30-24-8

1/2 hr cardio and Back and Hams
lat pulldown (warms) 85lb /8 (working) 100lb/6reps
deads (warms)80lb / 8 reps (working) 80 lbs / 8reps
DB bench row 35lb/10reps
Seated row 105lb (12 reps)
Lying leg curl (working) 50lb/ 10 reps (working) one set 50lb/10 reps and two sets 65 lbs/8 reps
Single lying leg curl 20lb / 12 reps

Noon (pw) Protein shake 25 - 5- 3.5

1:30pm two slices wheat bread 3-17-1
burger (80/20) 20-0-14
low sodium provolone 5-0-5
1 tbsp spicy brown mustard
Total 28-17-20

4pm 3 romaine leaves
4 oz chicken 30-0-.5
1 tbsp teriyaki sauce 0-10-0
total 30-10-.5 (1/2)

6pm granola bar 2-18-2

8pm 5 oz packet tuna 13-0-.5 (1/2)
2 tbsp greek yogurt 11-4.5-0
3 pieces romaine lettuce
total 24-4.5 - .5
Only got about 80 ounces water intoday

Friday, Nov 26,2010

Low Day - Off Training Today

9am 4 egg whites, 1/2 c oats, sprinkle cin and pkt xylitol
29-30-2.5

Noon 1/4 cup almonds
7-5-15

3pm 1 cup brown rice 5-40-3.5
4 oz haddock 21-0-1
1 cup green beans
26-40-4.5

8pm Wheat tortilla 4-20-3
4 oz chicken 22-0-3
1 TBSP sour cream 1/2-1/2-3
1 TBSP salsa 0-1-0
27.5 - 21.5 - 9

Thanksgiving

Started off good : )

8am 4 egg whites, 1/2 c oats, packet xylitol and sprinkle cinnamon
29-30-2.5

8:30am Trained Shoulders/Bi's and did 30 mins HIIT cardio on treadmill (6.0 to 7.5 for 15 mins)
seated bar press (warms) 15lb each side on smith machine (working 20lb on each side)
seated side lateral 15lb dumbells
front raise with 25 lb weight (warms and working)
rear bench row (warms) 15lb and working 25lb
bar curl 40lb warms and working
rope curl (warms) 25lb (working) 30lb
concetration curl 15lb

10:30am Protein shake and pineapple greek yogurt
39-26-3.5

Rest of the day not even worth putting on - would have no idea how to break it down..LOL
Let's just call this my cheat day! : )

Wed, Nov 24, 2010

7:30am c coffe sf cream
8:30am 4 egg whtites
1/2 c oats, sprinkle cinnamon, packet xylitol
TOTAL 29/30/2.5
9:30am Training
Leg ext (warms) 75 lb (working) 90lb
front squat (warms) 50lb (working) 60lb
sumo db squat (warms) 25lb dumbells 50lb total (working) 30lb db 60lb total
split squat 30lb barbell behind neck
sitting calf raises 25 lb
10 mins recumbent bike level 8 at 85%
20 mins treadmill 10incline 3.5mph
11:30am protein shake and pineapple greek yogurt
TOTAL 38/26/3.5

2:30pm 4 oz tuna 28/0/0
1 c spinach leaves
2 slices avocado 1/3/4
10 sprays balsamic 0/1/.5
TOTAL 29/4/4.5
6pm 4 oz chicken 22/0/3
1 TBSP olive oil,garlic 0/0/14
romaine and tomatoes
2 slices italian bread (very little pieces from restaurant) 6/30/2
TOTAL 28/30/16

9pm 2 oz mahi 11/0/.5
80 ounces water

Tuesday, Nov 23, 2010

6:30am cup coffee with sf creamer
8:30am 1/4 c oats
4 egg whites
packet xylitol, sprinkle cinnamon
TOTAL 29/30/2.5
9:30am TRAINING
1/2 hr stepmill level 8 fat burner (after lifting)
incline db press (warms) 20lb (working) 30lb
flat bar press (warms) bar only (working) bar + 10 lbs
chest dips (assisted with 105 lbs)
tri pressdown (Warms) 20lb (working) 25 lb
lying db ext single (warms and working both) 10lb
1 hand press down 5lbs
11:30am Protein shake and half grapefruit
TOTAL 26/14/3.5
1pm 4 oz chicken baked 22/0/3
2 tbsp shredded fat free cheddar cheese 4/1/0
1 cup cauliflower 1/6/0
TOTAL 27/7/3
5:30p 2 red potatoes 8/52/0
4 oz chicken 22/0/3
2 tbsp smart balance butter 0/0/10
1 cup broccoli
TOTAL 30/52/13
8:30p pomegranate greek yogurt 14/21/0
(was so full and bloated could barely get this down) Feel fine this morning though.

90 ounces water

Monday Nov 22, 2010

6:30am coffee with sf creamer
7:30am 4 egg whites 24/4/0
1/2 c oats 5/26/2.5
packet truvia and sprinkle cinnamon
TOTAL 29/30/2.5
TRAIN Back and Hams and half hour low intensity cardio (treadmill/stairmaster/recumbent bike 10 mins each)
Lat pulldown 85 lbs
Deads 80 lbs
DB Bench Row 35 lbs
Seated Row 95 lbs
Leg lying curl 50 lbs
seated single leg curl 20 lbs
11:30am Protein shake 25/5/3.5
greek yogurt with pineapple 13/21/0
TOTAL 38/26/3.5
1:30pm 1 c spinach leaves
5 oz tuna 13/0/.5
10 sprays balsamic vinegar 0/1/.5
4 oz greek yogurt 11/4.5/0
TOTAL 24/5.5/1
3:30pm 1/4 cup almonds 7/5/15
4 oz mahi 21/0/1
wheat tortilla 4/20/3
2 TBSP sour cream 1/1/6
2 TBSP salsa 0/2/0
TOTAL 33/27/ 24
7:30pm 5 oz steamed shrimp 22/0/1.5
1/2 c black beans 8/21/0
1 c broccoli
chewy chocolate granola bar 2/19/2
TOTAL 32/40/ 2.5

8am Cup Coffee with sf creamer
9am 4 egg whites 24/4/0
1/2 c oats 5/26/2.5
truvia packet sprinkle cinnamon
Total 29/30/2.5
HIIT 11:30 to noon Treadmill
5 min 8 incline / 3.5mph
20 min 2 incline / 6.0 to 7.5 mph
10 min 4 incline / 4mph
12:30p (PW) Protein shake
25/5/3.5
2:30p 4 oz mahi 21/0/1
wheat tortilla 4/20/3
1/2 c spinach leaves
2 TBSP sour cream 1/1/6
2 TBSP salsa 0/2/0
Total 26/23/10
5p 5 thin slices avocado 2/6/9
4 oz baked chicken 22/0/3
Total 24/6/12
8p 1 1/2 cups Special K (xtra protein kind) 20/34/4

Water 80 ounces (working on getting up to the gallon)