Cardio: 5 minute warmup: then 5 sets of intervals 2:30 high intensity and 2:00 low
Strength training: Jackknife and Pushup 6 reps, 2 sets (lower back is very sore)
Chin Downs: 8 reps, 2 sets
Lunge, curl, press, 8 reps, 2 sets
Toe tappers 10 taps each leg, 2 sets
Squat, curl, and press: 5 reps, 2 sets
Front Dual Dumbbell raise: 8 reps, 2 sets
Have pulled something in my lower back. I am seeing my doctor in the am on Tues. Probably should not have tried the exercises, but did not want to get that far behind, so I did as many as I could.
Menu: 2 liters of water
Breakfast: hot cereal, 2 cups oat flakes, 1/2 cup wheat germ, 1/4 cup ground flax seed, 1/4 cup sliced almonds, 1/4 cup sunflower seeds, 1/4 cup golden raisins, 1/4 cup dried cranberries. Mixed 3/4 cup cereal to 1 1/2 cup water and cooked in crock pot.
Snack: shake of 1/2 cup protein powder, 1 cup almond milk, 1/2 banana, 1/2 cup frozen blackberries.
Lunch: Spinach salad 2 cups spinach, 1 sliced hardboiled egg, 1/2 sliced chicken breast, 3 mushrooms, 2 tbl oil and lemon juice.
Snack: 1 cup carrots
Dinner: Stir fry with 2 cups total of broccoli, mushrooms, bok choy, celery, 3/4 cup cooked prawns, 1/2 tbl olive oil. added 1 cup fresh spinach.
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