FLP Day 8

Incline +1

Warmup: 5 min @ 3.mph
High Intensity 2 min @ 3.8mph x 3 sets
Low Intensity 2.30 min X 3.4mph X 3 sets

Exercises
Shoulder Squat - 3 sets 10 reps
Step-Ups Weighted - 3 sets 10 reps
First set from the knee.Second set from the calf. Third set from
the ankle
Dumbbell Burpees - 3 sets, 10 reps
Bench Dips - Feet Up - 3sets 10 reps
Get-Ups - Weighted - 3 sets 10 reps

Drank 2 liters of water

Breakfast - Smoothie made with 1 cup unsweetened blueberries, 1 banana, one-half cup
whole flake oats, 4 Tbsp of plain low fat yogurt. one half for breakfast.

Morning Snack - One half smoothie

Lunch - Tuna salad made with 1 can while flaked tuna canned in water, 1 tbsp of water, One quarter cup chopped green and red peppers, 1 cup chopped dill pickle, one quarter cup of black beans served on salad greens. 1 whole apple.

1 cup of zucchini and carrots

Dinner - 2 cups of salad greens, zucchini, carrots, 1 tbsp of oil and lemon juice,
1 can of wild salmon, one cup of cooked squash

FLP Day 6

Breakfast
Smoothie
1 cup of unsweetened vanilla almond milk
1 Cup of frozen blueberries
1/2 cup of whole flake oats
4 Tbsp of plain low fat yogurt
1/2 for breakfast

Morning Snack
1/2 smoothie

Like the smoothie. Glad to see it is on the menu for Monday.

Exercise - in the pool, pushups from edge of pool and against wall of pool.

Dinner
2 cups of spinach
1 cup of chopped veggies, zucchini, carrots, green pepper
4 oz of wild salmon
1 Tbsp of oil and lemon juice

Evening Snack
1 oz of almonds

Exercises Owing
Day 5 Get-Ups - 3 sets and & 14 reps. Done

FLP Day 5

Breakfast
1 cup of slightly cooked large flake oatmeal
1/2 cup of blueberries
1 Tbsp of almonds
Cinnamon and Stevia
Morning Snack - 1/2 cup of low fat plain yogurt and 1/2 cup of blueberries
Lunch
1 cup of salad greens, 1 oz of turkey, 1 cup of vegetables 1 tbsp oil and apple juice
Afternoon Snack - *1 banana and no almond butter Tummy is sore left side
Dinner: 2 cups of salad greens, 1 cup of Squash, 21/2 oz of roast chicken

2 liters of water

Cardio Training - Incline at +1
Warmup 5 minutes at 3.3mph
High Intensity - 2 min. @3.8 x 2 sets
low Intensity - 2.45min @ 3.3mph x 2 sets

Strength Training - all 3 sets and 14 reps
Prisoner Squat
Bench Step-Ups
Pushups - bench
Burpees with jump
Bench Dips - bent knee
Get-Ups minus weight

FLP - Day 4

Breakfast 10:00am
1 pear grated and mixed into oats
1 cup of large flake oatmeal
1 tbsp of unsalted almonds mixed in
Cinnamon and Stevia to taste

Snack 12:00
1/2 cup of no fat yogurt
1/2 blueberries

Lunch 1:30pm
2 cups of salad green
1 cup of veggies, green pepper, onion. radish, carrot
2 1/2 ozs of turkey
1 piece of apple

Snack 6pm
1 pear with 1 tbsp of Natural Almond butter

Dinner 8pm
2 cups of steamed veggies squash, tomato, onion,green pepper
2 cups of green salad with 1 tbsp of Annie's Natural dressing
21/2 oz of wild salmon

Snack 10pm - 1 oz unsalted almonds

2 liters of water

Cardio Training
Warmup - 5 minutes with incline at "one and"(1 second)@3.3mph
High Intensity - 2min @3.8 and 2 sets
Low Intensity - 2.45min @3.3mph and 2 sets

Strength Training
Prisoner Squat - 13 reps and 3 sets
Bench Step-Ups - "
Pushups (bench)- "
Burpees (with jump) "
Bench Dips(straight leg) " *8 straight
Get-Ups(minus weight) "

Day 3

8:30 am

Cardio
Warmup 5 min @3.2mph
High Intensity - 2 min @3.7 mph x 2 sets
Low intensity - 2:45min @ 3.3mph x 2 sets

Strength Training - 12 reps x 3 sets
Prisoner Squat
Bench Step-Ups
Push-Ups (wall)
Burpees (with jump)
Bench Dips (14 straight - the rest bent)
Get-ups* Back acting up will do when better)

Breakfast 9:30am
1 apple shredded into oatmeal
1 cup old fashioned large flake oatmeal
1 tbsp unsalted almonds
Cinnamon and stevia

Morning Snack 11:00am
One half cup of low fat plain yogurt
One half cup of frozen blueberries

Lunch 1:30pm
2 cups salad greens
1 cup sliced veggies carrot, peppers, cucumber
2 oz turkey
Dressing - 1 Tbsp of olive oil and 1 tbsp of lemon juice
1 piece of apple

Snack
1 banana and 1 tbsp of natural almond
*Out of apples and pears and needed the snack

Dinner 7pm
1 cup of baked squash 1 cup carrot, tomato, radish
2 cups of lettuce
Dressing 2 tbsp of oil and lemon juice
2 oz of turkey

Evening Snack 9pm
1 oz of unsalted almonds

2 liters of water

Day 2 - Tuesday November 24

Warmup: 3.2mph x 5min
High Intensity: 3.6mph x 2 min 2 sets
Low Intensity: 3.2mph x 3 min 2 sets

*There was a change here which I did not notice(*Owe 1 set each)
Prisoner Squat
Bench Step-Ups
Pushups (wall)
Burpees (with Jump)
Bench Dips (Bent Knee)
Get-Ups (Thought it better to start tomorrow - (*Owe 1 set)

PatcFatLossProject Day1 Monday Nov/23/09

Preparation for 2 hour procedure in hospital tomorrow
Will make the exercise up and post as soon as possible.

Wed. Dec 02, 2009 - Missed exercises done today
Warmup: 5 minutes at 3.2mph
High Intensity - 2 min @ 3.6 mph x 2 sets
Low Intensity - 3 min @ 3.2mph x 2 sets

Strength Training Circuit- 3 sets and 10 reps for all
Prisoner Squat
Bench Step-Ups
Pushups (wall)
Burpees (with jump)
Bench Dips (bent knee)
Get-Ups (minus weight)