Tuesday, April 21, 2009
| Daily Food Plan - Date: 04-21-2009 | ||||||||
| Plan | Actual | |||||||
| Meal 1 | 2 Eggs Poached | Meal 1 | 2 Eggs Poached | |||||
| 7:30 | X | AM | Whole Grain Toast | 8:30 | X | AM | whole grain toast - 2 pieces | |
| PM | Grapes | PM | Strawberries | |||||
| Meal 2 | Protein Shake w/Water | Meal 2 | Skipped this meal | |||||
| 9:30 | X | AM | 1 Banana | 10:30 | X | AM | ||
| PM | PM | |||||||
| Meal 3 | Chicken | Meal 3 | Chicken Nachos | |||||
| 11:30 | X | AM | Broccoli | AM | Salsa | |||
| PM | 12:00 | X | PM | |||||
| Meal 4 | Protein Shake w/Water | Meal 4 | Protein Shake w/ Water | |||||
| AM | 1 Banana | AM | 1 Banana | |||||
| 1:30 | X | PM | 1:30 | X | PM | |||
| Meal 5 | Cottage Cheese | Meal 5 | Strawberries | |||||
| AM | Spinach | AM | ||||||
| 3:30 | X | PM | 3:30 | X | PM | |||
| Meal 6 | 1 Can Tuna | Meal 6 | 1 can tuna | |||||
| AM | Carrots | AM | grapes | |||||
| 7:00 | X | PM | 7:00 | X | PM | cheezits | ||
| NOTES: | ||||||||
| 1 and 1/2 gallons water | ||||||||
MORNING WORKOUT
Strength Training - Shoulders & Core
My back was still sore from yesterday morning’s muscle spasm, so I decided to take my strength training a little easier than normal this morning.
1. Standing Rotator Cuff Rotation - 3 sets of 15, 15, and 20 reps at 15 lbs
2. Barbell Front Raises - 3 sets of 15 reps at 45 lbs
3. Seated Dumbbell Presses - 3 sets of 15 reps at 25 lbs
4. Horses - 3 sets of 30 seconds in each position
5. Alternating Planks - 3 sets of 30 seconds on each side and front
Cardio Training - Treadmill - 20 minutes
AFTERNOON WORKOUT
Throwdown ETC - Renegade Boot Camp w/Cheryl Wong
This workout was really good tonight. I’ll try to remember everything we did.
1. 9 minutes broken into 3 sets of 1 minute each of jumping jacks, burpees, mountain climbers
2. 20 minutes broken into 4 sets of 1 minute each of wood choppers, swinging medicine ball against wall, bicycle crunches with elastic bands attached to feet, planks with feet on bench and forearms on swiss ball, side planks.
3. 3 sets of partner medicine ball sit ups and partner pushups
and I know there were a few other exercises that I can’t quite remember right now. Pretty good workout!
Throwdown ETC - Renegade Boot Camp w/ Jason Mertlich
This class started right after the previous one, so I ran over to the mats and started this workout! Feels good!
1. start with normal warmup - 6 minutes split by 30 second increments of jumping jacks, foot shuffles, burpees, and mountain climbers
2. one minute crunches
3. 3 rounds of the following exercises: 50 hindhu pushups, 5 handstand pushups and then 20 reps of several different types of pushups - diamond pushups, spiderman pushups, cross over pushups.
4. Two 5 minute rounds of 4 exercises at 1 minute each - drag a 120 lb dummy back and forth on the mat, bear crawls, crab crawls, spider lunges. After each 5 minute round do 1 round of crunches.
5. 5 minutes core work - 4 of which were planks and side planks. Last 1 minute of crunches.
6. cool down and stretching.
It felt really good tonight! Love these workouts!
Tags: Diet Tips, Exercise, Lose Weight, Tone Muscle