Workout:
Prisoner Squat: 3 Sets of 11 reps each
Bench Step-ups: 3 Sets of 11 reps each
Pushups: 3 sets of 11 reps each on the bench
Burpees (with jump): 3 sets of 11 reps each
Bench Dips: 1st set 11 reps, 2nd set 10 reps, 3rd set 9 reps with bent knee
Get-Ups: 1st set 8 reps, 2nd set 8 reps, 3rd set 5 reps
Also did the cardio warmup on treadmill of 2 min high intensity + 3 min low of 2 sets each.
Took Dogs on the 3 1/2 mile pack walk that we do 3 times a week.
Nutrition:
Breakfast: 6am. Oatmeal (1 c.) with chopped apple, almonds, and flax seed (1 tbl ea). Seasoned with cinnamon.
Snack: 9:15am. 1/2 c. cottage cheese with 1/2 c. blueberries
Lunch: 11:30am. 2 c. greens with broccoli and carrots topped with sliced chicken breast. Dressing was just the lemon juice. 1 med nectarine sliced.
Snack: 3:00pm. Pear-apple with almond butter (1 tbl)
Dinner: 6pm. Turkey Breast grilled, steamed zucchini and green beans, 2 cups greens with lemon juice and just a touch of olive oil.
Evening Snack: 8pm. 2 oz pine nuts and 1 c. of mixed celery and sweet red pepper slices.
Liquids: 3+ liters of water, 1 cup of japanese green tea in the morning
No comments:
Post a Comment