Monday, April 11, 2011

6am coffee with sf creamer 7:30am 2 slices sf wheat bread 3 EW and 1 tbsp reduced sugar ketchup chest and tri flat bench press 20lb / 25 lb incline fly 15b / 20lb incline press 20lb / 25lb shoulder press 25lb / 30lb tricep dip (superset with bench press) rope press 25lb / 30lb kickback db 10 lb / 15lb 1/2 hr cardio - 20 min HIIT (3 incline 4mph / 6mph) 5 min warmup and 5 min cool down 10:30am 2 fish oil pills 6 oz strawb greek yogurt with scoop protein 1:30p 4 oz sweet pot 4 oz tuna spinach leaves 4:30pm 2 fish oil pills 4 oz salmon with spinach leaves and tbsp lite northern ital dressing 8:30pm 4 oz chicken (tbsp peanut butter) with asparagus and 1/2 c white rice 2.5 liters water

Sunday, April 10, 2011

6:30am coffee with sf cream 7:45am 2 slices sugar free wheat bread 3 egg whites 1TBSP reduced sugar ketchup Legs Squat 50 / 70 leg ext 70/95 leg curl 50 reverse lunge 25lb step up 10lb / 15lb 1/2 hour treadmill (10 incline, 3.2 mph) Noon Pineapple chobani yogurt (6 oz) with scoop protein 2 fish oil pills 3pm 3.7 oz sweet pot 4.3 oz mahi salad greens 6:30pm 4 oz grilled chicken spinach leaves tbsp lite northern italian dressing 2 fish oil pills 9pm 4 oz mahi wheat tortilla tbsp salsa, spinach

April 9, 2011 - Saturday

6:30am cup coffee with tbsp sugar free creamer 8am 2 slices sugar free wheat bread with 3 egg whites and tbsp reduced sugar ketchup shoulders and back reverse grip lat pulldowns 85lb t bar row 25lb/30lb rope pull down 20lb / 25lb shoulder press 25lb / 30lb front raise 20lb bar side laterals 10lb 1/2 hr cardio 12 incline and 3.2mph 12noon (PW) 6 oz strawberry greek yogurt with scoop protein powder 3:30pm 3 oz sweet potato 5 oz tuna tbsp lite mayo with olive oil 8pm low fat hamburger with brie cheese on field greens and tbsp balsamic only 1.5 liters to 2 liters of water *Very aware didn't get all macros in - but was priming entire basement all day and lost track of time and was exhausted at 10pm...couldn't stay up for one more meal! Will do better today!