Tuesday, February 3, 2009
| Daily Food Plan - Date: 02-03-2009 | ||||||||
| Plan | Actual | |||||||
| Meal 1 | 2 Eggs Poached | Meal 1 | 2 eggs poached | |||||
| 8:00 | X | AM | Whole Grain Toast | 8:00 | X | AM | whole grain toast - 2 pieces | |
| PM | Grapes | PM | Grapes | |||||
| Meal 2 | Protein Shake w/Water | Meal 2 | Protein Shake w/ Water | |||||
| 10:00 | X | AM | 1 Banana | 10:00 | X | AM | 1 Banana | |
| PM | PM | Blueberries | ||||||
| Meal 3 | Chicken | Meal 3 | Chicken | |||||
| AM | Broccoli | AM | Broccoli | |||||
| 12:00 | X | PM | 12:00 | X | PM | Grapes | ||
| Meal 4 | Protein Shake w/Water | Meal 4 | Cottage Cheese | |||||
| AM | 1 Banana | AM | 1 Banana | |||||
| 2:00 | X | PM | 2:00 | X | PM | |||
| Meal 5 | Cottage Cheese | Meal 5 | Tuna - 3.5 oz | |||||
| AM | Celery | AM | almonds | |||||
| 4:00 | X | PM | 7:00 | X | PM | |||
| Meal 6 | 1 Can Tuna | Meal 6 | ||||||
| AM | Carrots | AM | ||||||
| 7:00 | X | PM | X | PM | ||||
| NOTES: | ||||||||
| 1 Gallon Water | ||||||||
MORNING WORKOUT - SHOULDERS & CORE
1. Barbell Front Raises - 3 sets of 15 reps at 45 lbs
2. Barbell Upright Rows - 3 sets of 15 reps at 45, 65, and 70 lbs
3. Incline Bench Lateral Raises - 3 sets of 15 reps at 20 lbs
4. Decline Bench Sit Ups (high level) - 3 sets of 15 reps
5. Planks (pushup position) - 3 sets of 30 seconds each set
6. Planks (pushup position) with one leg raised - 3 sets of 30 seconds each set
CARDIO - 45 minutes on the Stair Master
THROWDOWN ETC RENEGADE COMBAT CONDITIONING - UPPER BODY WORKOUT w/ Jason Mertlich
Tonight was a killer again. On upper body night, we do a ton of pushups. Tonight was no exception. I think I am becoming a little more accustomed to it, though, as it is a killer, but not totally killing me like before! Way fun!
Monday, February 2, 2009
|
Daily Food Plan - Date: 02-02-2009 |
||||||||
|
Plan |
|
Actual |
||||||
|
Meal 1 |
2 Eggs Poached |
Meal 1 |
2 eggs poached |
|||||
|
7:45 |
X |
AM |
Whole Grain Toast |
7:45 |
X |
AM |
whole grain toast - 2 pieces |
|
|
|
|
PM |
Grapes |
|
|
PM |
Grapes |
|
|
Meal 2 |
Protein Shake w/Water |
Meal 2 |
Cottage Cheese |
|||||
|
9:45 |
X |
AM |
1 Banana |
10:45 |
X |
AM |
Blueberries |
|
|
|
|
PM |
|
|
|
PM |
|
|
|
Meal 3 |
Chicken |
Meal 3 |
Chicken |
|||||
|
11:45 |
X |
AM |
Broccoli |
|
|
AM |
Grapes |
|
|
|
|
PM |
|
12:30 |
X |
PM |
|
|
|
Meal 4 |
Protein Shake w/Water |
Meal 4 |
|
|||||
|
|
|
AM |
1 Banana |
|
|
AM |
1 Banana |
|
|
1:45 |
X |
PM |
|
3:00 |
X |
PM |
Protein Shake w/ Water |
|
|
Meal 5 |
Cottage Cheese |
Meal 5 |
Tuna - 3.5 oz |
|||||
|
|
|
AM |
Celery |
|
|
AM |
Grapes |
|
|
3:45 |
X |
PM |
|
7:00 |
X |
PM |
Almonds |
|
|
Meal 6 |
1 Can Tuna |
Meal 6 |
Carrots |
|||||
|
|
|
AM |
Carrots |
|
|
AM |
|
|
|
7:00 |
X |
PM |
|
7:00 |
X |
PM |
|
|
|
NOTES: |
||||||||
|
1 Gallon Water |
||||||||
|
|
||||||||
|
|
||||||||
MORNING WORKOUT - BACK & BICEPS
1. Barbell Curls - 3 sets of 15 reps at 65, 86, and 90 lbs each rep
2. Concentration Curls - 3 sets of 15 reps at 25, 30 and 30 lbs each rep
3. Dumbbell Curls (Standing) - 3 sets of 15 reps at 30, 35, and 40 lbs each rep
4. Preacher Curl Machine - 3 sets of 15 reps at 60 lbs each rep
5. Bent Over Barbell Rows - 3 sets of 15 reps at 45, 65, and 95 lbs each rep
6. Seated Lowerback Extensions - 3 sets of 15 reps at 300, 315, and 330 lbs each rep
CARDIO - 45 minutes on the elliptical
THROWDOWN ETC RENEGADE BOOT CAMP w/ Jason Mertlich
Way too much to remember tonight. I was completely drained of all energy by the time it was over! Am really surprised at how you can be so tired, and yet continue to do the exercises! I don’t know if all boot camp programs are this challenging, but I would recommend one if you haven’t tried it before.
Sunday, February 1, 2009
I don’t work out on Sundays so, the following is my food log. I cheated today (during a Super Bowl party), but not as bad as I expected. I really tried to keep things under control!
| Daily Food Plan - Date: 02-01-2009 | ||||||||
| Plan | Actual | |||||||
| Meal 1 | 2 Eggs Poached | Meal 1 | 2 eggs poached | |||||
| 6:45 | X | AM | Whole Grain Toast | 6:45 | X | AM | whole grain toast - 2 pieces | |
| PM | Grapes | PM | ||||||
| Meal 2 | Protein Shake w/Water | Meal 2 | Protein Shake w/ Water | |||||
| 8:45 | X | AM | 1 Banana | 9:00 | X | AM | 1 Banana | |
| PM | PM | |||||||
| Meal 3 | Chicken | Meal 3 | Chicken | |||||
| 10:45 | X | AM | Broccoli | 11:00 | X | AM | Almonds | |
| PM | PM | Grapes | ||||||
| Meal 4 | Protein Shake w/Water | Meal 4 | Cottage Cheese | |||||
| AM | 1 Banana | AM | Pasta | |||||
| 12:45 | X | PM | 1:30 | X | PM | |||
| Meal 5 | Cottage Cheese | Meal 5 | Taco Soup | |||||
| AM | Celery | AM | chips & dip | |||||
| 2:45 | X | PM | 3:00 | X | PM | blackberries | ||
| Meal 6 | 1 Can Tuna | Meal 6 | tortilla with very little cheese | |||||
| AM | Carrots | AM | Almonds | |||||
| 4:45 | X | PM | 5;00 | X | PM | |||
| NOTES: | ||||||||
| 1 Gallon Water | ||||||||