1-30-11 Sunday Plan A, Week 1 Day 2

10am Coffee with sf cream
10:30am 3 egg whites and oats, packet xylitol and sprinkle cin
1pm 4 oz chicken, green beans, tbsp pb

Quads/Calves - no cardio
leg ext 90lb/105lb
front squat 60lb / 70lb
sumo db squat 60lb / 70lb
split squat 40lb barbell
1 leg calf raises 50lb barbell
(went up 10lbs on each exercise from first round of Plan A and was able to do max reps - will increase weight next time I do these)

4:30p 4 oz chicken, 1/2 cup brown rice, spinach

6pm carrots and celery - black bean dip (4 tbsp)

7:30p 4 oz chicken, spinach with blue cheese (2 tbsp)

9:30p chobani greek yogurt - strawberry with 1/2 scoop zero carb graham cracker protein powderb (tasted like strawberry cheesecake)!!!

Sat Jan 29, 2011

6:30am sf cream with coffee
7:30am 3 egg whites and 1/2 cup oats xylitol and cin

(second time around) Plan A, Week 1, Day 1
Chest and Tri
incline db press 35 / 40
flat bar press bar with 10lbs / bar with 20lbs
pushups 15 of them
tricep pressdown 22.5lb/27.5lb
lying db ext 10lb / 15lb
1 hand pressdown 7.5lb
cable flyes 17.5 lb
HIIT - 20 min treadmill 4mph 1 min and 6mph 1 min - alternate 20 mins
5 min warm up and 5 min cooldown

10:30am shake
1/2 cup oats with xylitol

1:30pm 4 oz chicken
4 slices avocado
10 sprays balsamic
spinach

7pm 5 oz salmon
balsamic
romaine
celery

(daughter had winter gala dance and missed a meal)

Sat Jan 29, 2011

Friday, Jan 28, 2011

6:30am coffee sf cream

7:30 am 3 egg whites and 1/2 c oats

packet xylitol and sprinkle cinnamon



Plan C week 4 day 4

Back and Hams

pull ups (weight assist) 1o5 lbs

bent over row 35lb / 40lb

rope pulldown 55 lb / 70 lb (used lat pulldown machine with rope)

straight arm pulldown 30lb

stiff leg deads 90lb bar

lying leg curl 55lb / 65lb

45 min cardio - 15 treadmill/15 stepmill / 15 recumbent bike



10:30am 1/2 c oats with xylitol and protein shake



2:30pm 4 oz chicken with salsa

spinach leaves

4 slices avocado



3:30pm coffee with sf cream



7pm 1/2 cup brown rice 4 oz chicken with salsa

green beans



9:30pm 4 oz chicken

salad

Thurs, Jan 27, 2011

7:30am coffee with sf cream
8:30am 1/2 c oats and 3 ew
packet xylitol and sprinkl cin
db shoulder press 25/30
1 arm cable raise 10lb (warms and working - couldn't quite get to 15lb for working)
seated rear delt raise 15 / 20
upright row 40lb / 50lb
Hammer curl 15 lb / 20 lb
close curl 10 / 15
1 arm cable curl 10lb
ABS - 3 sets of 20 each
front punch with 5 lb weights each hand (squat down and punch forward / across with twist - works shoulders and abs)
Rollups on Bench
butterfly kick on bench
v - up and side v-up
bicycle
5 min warmup on treadmill - 20 min interval 4mph 1 min/ 6mph 1 min - 5 min cool down

11:30am protein shake
1/2 c oats

2pm 4 oz chicken
tbsp pb
green beans

5pm 4 oz flounder
1/2 c brown rice
green beans

8pm 4 oz chicken green beans tbsp pb

Wed, Jan 26, 2011

6:30am coffee with sugar free creamer
7:30am 3 egg whites and oats
xylitol packet and sprinkle cinnamon

Leg press 140lb / 180lb
squat 70 lb / 90lb
leg ext 90lb
walking db lunge 30 lb weight in each hand
standing calf raises 60lb
1/2 hr stepmill

10:30am 1.25 protein
1/2 c oats

1pm 4 oz chicken
tbsp pb
green beans

5pm 1/2 c brown rice
4 oz flounder
green beans

8pm 4 oz chicken
tbsp pb
green beans

Tues, Jan. 25, 2011

6am coffee w/ sf cream 0-1-2

chest and tri
flat db press 35lb / 40lb
slight in db press 30 / 35
flat bar press bar / bar + 20lb
close db press 30 / 35
rev pressdown 25 / 30
1 arm rope press 7.5

1 hr treadmill


11:30am protein shake 24-3-1
pineapple chobani yogurt 13-21-3.5
TOTAL 38-24-3.5
3pm TBSP PB
4 oz chicken
1 cup broccoli
6:30p 4 oz sweet pot
4 oz chicken
brocoli
tbsp evoo
8p decaf coffee with sf cream 0-1-2
9:30p 1/2 c brown rice
4 oz chicken
spinach

Sunday, Jan 16, 2011 Plan C, Week 2, Day 3

8:30am coffee with sf creamer 0-1-2

9:30am eggwhites and oats 29-30-2.5

1pm protein shake 24-3-1

Quads and Calves and 1/2 hr stepmill level 8 fat burner
Could do max reps with same weights as last week
leg press (warms) 140lb (working) 180lb
squat (warms) 70lb (working) 90lb
leg ext 90lb
walking db lunges 30lb each hand
stand calf raise 60lb bar behind neck

4pm 80z greek yogurt 23-9-0
banana 3-20-0
sprinkle walnuts 2.5 - 1.5 - 10
cinnamon
1 TBSP PB2 2.5 - 2.5 - 1
TOTAL 31 - 33-11

5pm 1 oz chicken strip 10-0-1

7pm 4 oz haddock 26-0-2
1 cup snap peas

9pm 4 oz turkey 22-1-8

Weight is 117lb - feeling okay - lacking some motivation for some reason

Jan 11, 2011 Week 1, Plan C Day 2

6:30am coffee with sf cream
7:30am 3 egg whites and 1/4 steel irish oats 23-30-3
sprinle cin and packet truvia

flat db press 35 lb (warms) 40lb (working)
slight incline db press 30 lb (warms) 35lb (working)
flat bar press bar (warms) 25lb (working)
close db press 30lb (warms) 35lb (working)
rev press down 25lb (warms) 30 (working)
1 arm rope press 5lb
5 min warmup treadmill
20 min HIIT (4.0mph and 6.0 mph - 1 min each alternating)
20 min 4.0mph with 4.0 incline

10:30am protein shake with 1 cup strawberries 30-15-1

2pm 4 oz chicken 30-0-3
medium sweet pot 2-24-0
1 cup green beans
TOTAL 32-24-3

5pm 1/2 cup kashi go lean 6.5 - 13-0
8 oz greek yog 23-9-0
1/2 c pineapple 0-9-0
TOTAL 29.5 - 31-0

8pm 5 oz tilapia 35-0-5
1 cup green beans

9pm cup decaf coffee sf cream 0-3-0

Monday, Jan 10, 2011

Plan C - Week 1

6:30am coffee sf creamer 0-3-0

7:30am 3 egg whites 18-3-0
sprinkle cinnamon
1/4 cup irish oats 5-27-3
truvia packet
TOTAL 23-30-3

Back and Hams
Pull ups (Warms) 105 lb assist (working) 90lb assist
Bent over row 40lb Warms / 45lb working
rope pulldown 25 lb warms / 35 lb working
straight arm pulldown 30lb
stiff leg deads bar 90 lb
lying leg curl 55lb warms / 65 working

1/2 hr cardio

10:30am small banana 1-23-0
protein shake (vanilla) 30-2-1
TOTAL 31-25-1

1pm 4 oz tilapia 28-0-4
brown rice tortilla 2-24-2.5
greens
salsa 0-2-0
TOTAL 30-26-6.5

4pm 8 oz nonfat greek yogurt 23-9-0
1/2 cup pineapple 0-9-0
TOTAL 23-18-0

7:30pm 5 oz chicken (baked) 35-0-4.5
1 cup green beans

8pm decaf coffee sf creamer 0-3-0

Monday, Jan. 3rd, Plan B, day 2 Week 3

6:30am coffee with sf cream 0-3-0

7:30am egg whites/oats/xylitol/cinnamon 29-30-2.5

slight incline press 35lb (hurt shoulder yestrday doing squats - feels bette now though)
incline db press 35lb
flat db fly 25lb
tricep dips bodyweight
rope press down 22.5 warm 27.5 working
lying db ext 10lb
cable flyes 12.5lb

10:30am 1/2 grapefruit 1-9-0
protein shake 25-5-3.5
TOTAL 26-15-3.5

2:30pm 4 oz chicken 30-0-1
small yam 1-12-0
3/4 c asparagus
TOTAL 31-12-1

6pm 4 oz shrimp 24-0-1.5
broccoli
1 cup brown rice 5-40-3.5
TOTAL 29-30-5

9pm chobani yogurt pomegrate 14-21-0

Leaving for Florida in the am..made meals to take with! Will not have laptop though - just know I will be following diet as closely as possible and still training!

Jan. 2, 2010 Plan B Week 3 Day 1

10am coffee
3 egg whites 13-3-0
broccoli
2 oz feta cheese 8-2-12
2 slices wheat bread 6-24-2
TOTAL 27-29-14

2pm 6 oz shrimp 18-0-1
spring mix
sauteed mushrooms and mixed peppers
10 sprays balsamic dressing 0-2-1
TOTAL 18-2-2
(did cheat with some chocolate and small piece rasp cheesecake - my carbs for the day - lol) Wont be doing that anymore - thank goodness holidays are over!


Squat (smith) warms 50 working 90
Hack Squat warms 90 working 110 (increased weight from last week)
Sissy Squat 25
barbell step lunge 50 (increased from last wk)
seated calf press 55
(no cardio)

6pm 4 turkey meatballs 20-9-9
3/4 cup green beans

9pm 6 slices turkey 8-1-.5
2 slices provolone cheese 10-0-10
1.5 tbsp spice brown mustard
TOTAL 18-1-10.5