Cardio
Warmup - 5 min @ 3.9 mph
Intervals - 3 sets of intervals
High Intensity 2 min @ 4.6mphx2 and 1 @ 4.5
Low Intensity 2min 15 sec @ 4.1mph x 3
Strength Training
Circuit Format - Complete 3 full circuits - Rest 60 tp 90 sec at end of each circuit
Shoulder Squat - 14 reps(with 5 lbs on my arm, wrist) x3
Step-Ups weighted(5 lbs) x3
Decline Pushup x 3 - 1 rep with feet on bench 2 reps flat
Drank 2 liters of water
Breakfast 7:30
Smoothie made with almond milk (could not find one that actually said unsweetened) Could not see any corn syrup in it.
1 cup of blackberries
1 banana
1/2 cup of whole flake oats
1 tbsp crushed flax
1/2 cup for breakfast
Morning Snack 10;30am
1/2 cup of smoothie
Lunch 12:30pm
Tuna Salad
1 can white flaked tuna , canned in water
2 tsp ranch dressing
1/4 cup red and green chopped peppers
1 small chopped dill pickle
1/4 cup of garbanzo beans - missed these (and these help, darn it)
Served on a bed of greens
I whole pear - Missed this and this also helps darn it. I packed this lunch because we were out all afternoon. I packed most of the lunch, so that is an improvement!
Afternoon Snack 3:30pm
Here again is how getting those vegetables prepared right after you get back from the grocery store, helps. Also could have bought some at the store. We were at our computer course.
Dinner 6:30pm
2 cups of green
1 cup of chopped veggies
1 tomato
2 tsp ranch dsg
canned salmon
1 cup cooked squash
Evenng Snack
No snack not hungry
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