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