Tuesday, October 07, 2008

We are leaving tomorrow to go back to the states! My workout today was short, sweet, fast and wonderful!! I did not run as my knee was feeling better today and I have learned from experience NOT to ruin a good thing! I am confidant that through smart training and rest that it should feel better soon.  

Shoulders, Triceps and Core - 

Standing Shoulder press - 3 sets of 10 reps with 17 lb DBs 
Standing Arnold press - 3 sets of 10 reps with 11 lb DBs 
Front flys - 3 sets of 15 reps with 11 lb DBs 
Lateral flys - 3 sets of 15 reps with 11 lb DBs 
Upright rows - 3 sets of 15 reps with 11 lb DBs 
Functional rotations with double front raise - 32 reps non-stop with 6.6 lb DBs 
Two arm tricep pulldowns with 40lb P90X band - 3 sets of 15 reps 
Two arm tricep overhead extension with 40 lb P90X band - 3 sets of 15 reps 
One arm tricep extensions - 3 sets of 15 reps each arm with one 17 lb DB
Bench dips - 3 sets of 20 reps 
T plank push up - 10 reps 
Walking push up - 10 reps 
Close grip push up - 10 reps 
Inchworm push up - 10 reps 
Crunches combo - upper, mid and oblique - 200 reps 

Totals for the day - 
Time -  31 mins
Calories burned - 287 
AHR - 141/73%  MHR - 179/93%
Push ups - 40 reps 
Crunches - 200 reps 

Totals for the week -  MT
Time -  101 mins 
Calories burned - 1,027 
Push ups - 140 reps 
Crunches - 400 reps 

Daily Intake - 

Meal 1 - 1 cup of oat mixture, 1/2 apple cooked with 1/2 scoop of protein powder, 3 cups of black tea and 32 oz of water

Meal 2 - 1/2 can of tuna, pineapple and onions with chili sauce grilled with 1/4 cup of Soba noodles and 32 oz of water.

Meal 3 - 6 egg whites scrambled with mushrooms with protein shake - 1 scoop of protein powder with 1 cup of milk and 1/2 cup of pineapple. 

Meal 4- 3.5 oz of grilled Chicken breast, 1/2 cup of steamed okra and 32 oz of water 

Meal 5 - 1 cup of oat mixture cooked with 1/2 scoop of protein powder and 1/2 apple. 



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