Fat Loss Project Day 25 Thursday Oct 8, 2009

Cardio
5 minute warmup
4 sets of intervals
High 2:30 min. @ 4.9 mph x 4
Low: 2:00 min. @ 4.1 mph x 4
Left knee and ankle sore

Strength Training
Jackknife 13 reps x 3
Single Arm Band Pull Downs - 13 reps x 3
Alternating Lunges with Curl 13 reps (9 each leg)
Pushups (superset with below) 13 reps x 3
Dumbbell Benchpress on Ball 13 reps x 3
Squat, Curl, Press 13 reps x 3
Band Rotations on Stability Ball 13 reps each direction x 3

Breakfast 8:30 am
1/2 apple
1/2 cup oatmeal
1 tsp unsaled almonds
1 Tbsp. crushed flax seed
cinnamon and stevia

Morning Snack 11.00am
1/2 cup of low fat plain yogurt

Lunch 1:00 pm
1 grilled, about 2 1/2 oz of chicken
1 cup salad, tomato cucumber
with vinegar

4.00 pm
1 pear slice with 1 tsp peanut butter

Dinner 7:00pm
1 cup of veggies
1 cup lettuce and spinach
2 oz wild salmon
apple cider vinegar