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.