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