Warmup: 5 minutes on treadmill at 2 minutes high intensity and 4 minutes low intensity. Did 3 sets of each.
Strength training:
Prisoner Squat: 3 sets of 15 reps each
Bench Step-Ups: 3 sets of 15 reps each
Bench Dips (bent knee) 3 sets of 12 reps each
Get-Ups: 1st set 5 reps, 2nd set 7 reps, 3rd set, 7 reps (I am still struggling with this one)
Rested 1 minute between
Menu: Drank 3.5 liters of water ( put lemon slices in the pitcher )
Breakfast: Oatmeal with the sliced apple, almonds, flax seed, and cinnamon.
Snack: 1/2 cup cottage cheese with 1/2 cup of blackberries
Lunch: 2 cups greens topped broccoli, red sweet pepper, and sliced turkey breast. Dressing was very small amount of olive oil with lemon juice (Can I use Lime Juice??) 1 small peach.
Snack: Apple with Peanut Butter (1 tbl)
Dinner: 2 1/2 oz. of filet grilled, cauliflower, greens with dressing of olive oil and lemon juice. (Are mushrooms allowed?)
Snack: Way too full and not hungry.
Note: Additional exercise was a 2 mile walk on the beach with the dogs.
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