Exercise was really difficult this morning. Dropped like I'd never before done a chin-down! On a positive note, I got the guard to let me into the gym 10 min before opening time, so I could get the 3rd set done!
0550 - CARDIO - Eliptical: 5min @21; 3min @25-27, 2min @15-17 x 5 Intervals
EXERCISES:
Clean & Jerk: 3 x 12 (5kg/2)
Get-Ups: 3 x 16 (2.5kg)
Burpee-Push-Press: 3 x 6 (5kg/2)
Lunge-Torso Rotation: 3 x 18 (5kg)
Ball Pass: 3 x 12
3 Pt Toe Tappers: 3 x 12
Chin Down-Crunch: 3 x 4/3 x 9
Nutrition:
0530 - 1/4 banana, 1/4c papaya, 1/2 scp prt, 400cc coconut water
0745 - 500cc coconut water
0800 - Spinach omelete (1/2 portion), 1/2 orange
1045 - Quick shake w/banana & PB
1300 - 500cc coconut water
1330 - Mexican salad w/chicken breast (1/4 receipe)
1700 - Black beans (No Edamame, sold out until after holiday season)
1930 - Salmon, bok choy, mushrooms, green gourd, green onions
H2O = 2.8L
Wednesday, December 30, 2009
Tuesday, December 29, 2009
FLP II - Wednesday - Day 37
0600 - CARDIO - Eliptical: 5min @21; 3min @25-28, 2min @15-17 x 5 intervals
EXERCISES:
Clean & Jerk - 2 x 11 5kg/2
Get-Up: 2 x 16 2.5kg
Burpee-Push-Up-Press: 2 x 11 5kg/2
Lunge-Torso Rotation: 2 x 16 5kg
Ball Pass: 2 x 11
3 Pt Toe Tappers: 2 x 11
Chin Down-Crunch: 2 x 7
Out of time for 3rd set and out of energy . . . still feel really weak . . . not very good form.
Nutrition:
0545 - 600cc coconut water, 1/4 banana, 1/4c papaya, 1 scp prt
0745 - 1 egg, 1/2c OATS mix, 1 Tb coconut oil
1115 - 1/2c strawberries, 1 oz almonds
1300 - 500cc coconut water
1330 - 1-1/2c lettuce, 1/2 tomatoe, 1/2 carrot, 1/2 chicken breast, leek, EVO/lime
1600 - GS Apple/ PB
1900 - 500cc coconut water
1930 - Salad w/ 1/2 can tuna, EVO/lime
EXERCISES:
Clean & Jerk - 2 x 11 5kg/2
Get-Up: 2 x 16 2.5kg
Burpee-Push-Up-Press: 2 x 11 5kg/2
Lunge-Torso Rotation: 2 x 16 5kg
Ball Pass: 2 x 11
3 Pt Toe Tappers: 2 x 11
Chin Down-Crunch: 2 x 7
Out of time for 3rd set and out of energy . . . still feel really weak . . . not very good form.
Nutrition:
0545 - 600cc coconut water, 1/4 banana, 1/4c papaya, 1 scp prt
0745 - 1 egg, 1/2c OATS mix, 1 Tb coconut oil
1115 - 1/2c strawberries, 1 oz almonds
1300 - 500cc coconut water
1330 - 1-1/2c lettuce, 1/2 tomatoe, 1/2 carrot, 1/2 chicken breast, leek, EVO/lime
1600 - GS Apple/ PB
1900 - 500cc coconut water
1930 - Salad w/ 1/2 can tuna, EVO/lime
Monday, December 28, 2009
FLP II - Tuesday - Day 37
Feeling human this morning, but still weak . . . will try to exercise this afternoon???
Nutrition:
0700 - 600cc coconut water (trying to replenish my fluids without using artificial means)
0745 - 1/2c Hot Cereal Mix, green tea
1100 - Quick shake: 1c coconut water, 1/2 scp prt, 1/4 banana, 1/2 c strawberries
1400 - Spinach salad (1/2 portion)
1900 - Stir Fry w/chicken breast (1/2 portion)
H2O = 2.2L
1600 - CARDIO - Eliptical: 5min @21; 3min @25-29, 2min @17 x 5 intervals
EXERCISES:
Clean & Jerk: 3 x 10 5kg/2
Get-Up: 3 x 14 2.5kg
Burpee-Push-Up-Press: 3 x 10 5kg/2
Lunge-Torso Rotation: 3 x 14 5kg
Ball Pass: 3 x 10
3 Pt Toe Tappers: 3 x10
Chin Down-Crunch: 3 x 6
Stretches
Nutrition:
0700 - 600cc coconut water (trying to replenish my fluids without using artificial means)
0745 - 1/2c Hot Cereal Mix, green tea
1100 - Quick shake: 1c coconut water, 1/2 scp prt, 1/4 banana, 1/2 c strawberries
1400 - Spinach salad (1/2 portion)
1900 - Stir Fry w/chicken breast (1/2 portion)
H2O = 2.2L
1600 - CARDIO - Eliptical: 5min @21; 3min @25-29, 2min @17 x 5 intervals
EXERCISES:
Clean & Jerk: 3 x 10 5kg/2
Get-Up: 3 x 14 2.5kg
Burpee-Push-Up-Press: 3 x 10 5kg/2
Lunge-Torso Rotation: 3 x 14 5kg
Ball Pass: 3 x 10
3 Pt Toe Tappers: 3 x10
Chin Down-Crunch: 3 x 6
Stretches
FLP II - Sat/Sun - Days 34 + 35
Spent Saturday afternoon travelling by bus for 4 hours through the mountains of Northern Laos.
Sunday, was spent exploring many Ethnic Tribal Groups.
The sad thing is that I got deathly ill last night . . . I'll spare you the gory details! I'm putting up this blog post so that when I feel better, I can download some pics.
Sunday, was spent exploring many Ethnic Tribal Groups.
The sad thing is that I got deathly ill last night . . . I'll spare you the gory details! I'm putting up this blog post so that when I feel better, I can download some pics.
FLP II - Monday - Day 36
Sick all day and had to travel back home :( Just went to bed once home. Only up to finish this blog!
Nutrition:
0800 - Green Tea
1030 - 1/2 Apple, Green Tea
1300 - 200cc H2O
1545 - 900cc coconut water
Nutrition:
0800 - Green Tea
1030 - 1/2 Apple, Green Tea
1300 - 200cc H2O
1545 - 900cc coconut water
FLP II - Thursday- Day 32
0635 - CARDIO T/M: 5min @5km; 2:45min @8km, 2min @5km x 5 intervals
EXERCISES:
JK-Push-Ups: 3 x 13; 1 x 12
Chin Down: 3 x 13; 1 x 12
Walk Lunge-Curl-Press: 3 x 18; 1 x 16 (5kg weights/2)
Toe Tappers: 3 x 16; 1 x 14Squat-Curl-Press: 3 x 13; 1 x 12 (5kg weights/2)
Front Dual DB Raise: 3 x 13; 1 x 12 (5kg weights/2)
Stretches
Nutrition:
0600 - Coconut water, 1/4 banana, 1/2c papaya, 1 scp prt pwdr
0900 - 1/2 Smoothie: spinach, coconut water + 1/4c flesh, 3Tb yogurt, 1/2c OATS mix, 1/2 banana, 1c strawberries, 1Tb flax il, 2scp prt pwdr
1115 - 1/2 Smoothie
1400 - Tuna salad (1/4 portion)
1500 - Apple
1800 - Salad: spinach, lettuce, tomatoe, cuke, leek, red capsium, carrot, banana pepper, EVO/lime, chicken breast
H2O = 2.4L
EXERCISES:
JK-Push-Ups: 3 x 13; 1 x 12
Chin Down: 3 x 13; 1 x 12
Walk Lunge-Curl-Press: 3 x 18; 1 x 16 (5kg weights/2)
Toe Tappers: 3 x 16; 1 x 14Squat-Curl-Press: 3 x 13; 1 x 12 (5kg weights/2)
Front Dual DB Raise: 3 x 13; 1 x 12 (5kg weights/2)
Stretches
Nutrition:
0600 - Coconut water, 1/4 banana, 1/2c papaya, 1 scp prt pwdr
0900 - 1/2 Smoothie: spinach, coconut water + 1/4c flesh, 3Tb yogurt, 1/2c OATS mix, 1/2 banana, 1c strawberries, 1Tb flax il, 2scp prt pwdr
1115 - 1/2 Smoothie
1400 - Tuna salad (1/4 portion)
1500 - Apple
1800 - Salad: spinach, lettuce, tomatoe, cuke, leek, red capsium, carrot, banana pepper, EVO/lime, chicken breast
H2O = 2.4L
FLP II - Friday - Day 33
CARDIO + EXERCISE:
Climbed 2 peaks and walked the entire city for total of 4 hours . . . no weights or gym available . . . did BW squats and lunges.
Nutrition:
0830 - 2 eggs, 1c OATS mix, Green Tea
1100 - Apple, peanuts
1330 - Salad: lettuce, green beans, carrot, leek, tomatoe, chicken breast, lime
1600 - Jasmine tea
1800 - Beef stea, lots of vegies, 1 glass Italian wine
H2O = 2L
Climbed 2 peaks and walked the entire city for total of 4 hours . . . no weights or gym available . . . did BW squats and lunges.
Nutrition:
0830 - 2 eggs, 1c OATS mix, Green Tea
1100 - Apple, peanuts
1330 - Salad: lettuce, green beans, carrot, leek, tomatoe, chicken breast, lime
1600 - Jasmine tea
1800 - Beef stea, lots of vegies, 1 glass Italian wine
H2O = 2L
Tuesday, December 22, 2009
FLP II - Tuesday - Day 30
No access to Internet, yesterday and I forgot that I didn't post. So you can figure it out, eh?
Tuesday does come before Wednesday.
0600 - CARDIO-T/M: 5min @5km; 2:30min @8km, 2min @5km x 5 intervals
EXERCISES:
JK/Push-up: 3 x 11
Chin Down: 3 x 11
Walk Lunge-Curl-Press: 3 x 12 5kg/2
Toe Tappers: 3 x 13
squat-Curl-Press: 3 x 12 5kg/2
Front Dual DB Raise: 3 x 11 5kg/2
NUTRiTION:
0545 - coconut water, 1/4banana, 1/4c papaya, 1scp prt pwdr
0745 - 1c Oats mix, 2 eggs, green tea ***I forgot to 1/2 portion until lunchtime!
1030 - 1c strawberries, almonds
1330 - 1/2 portion: lettuce, tomatoe, carrot, banana pepper, chick breast, EVO/lime
1630 - Apple, PB
1930 - 1/2 portion: salad with tuna
H2o = 3L
Tuesday does come before Wednesday.
0600 - CARDIO-T/M: 5min @5km; 2:30min @8km, 2min @5km x 5 intervals
EXERCISES:
JK/Push-up: 3 x 11
Chin Down: 3 x 11
Walk Lunge-Curl-Press: 3 x 12 5kg/2
Toe Tappers: 3 x 13
squat-Curl-Press: 3 x 12 5kg/2
Front Dual DB Raise: 3 x 11 5kg/2
NUTRiTION:
0545 - coconut water, 1/4banana, 1/4c papaya, 1scp prt pwdr
0745 - 1c Oats mix, 2 eggs, green tea ***I forgot to 1/2 portion until lunchtime!
1030 - 1c strawberries, almonds
1330 - 1/2 portion: lettuce, tomatoe, carrot, banana pepper, chick breast, EVO/lime
1630 - Apple, PB
1930 - 1/2 portion: salad with tuna
H2o = 3L
FLP II - Wednesday - Day 31
0605 - CARDIO - T/M: 5min @5km; 2:45min @8km, 2min @5km x 5 intervals
EXERCISES:
JK-Push-up: 2 x 12
Chin Down: 2 x 12
Walk Lunge-Curl-Press: 2 x 14 5kg/2
Toe Tappers: 2 x 13
Squat-Curl-Press: 2 x 12 5kg/2
Front Dual DB Raise: 2 x 12 5kg/2
**ran out of time for 3rd set! Will make up tomorrow because I don't have to go to work.
Nutrition:
0545 - coconut water, 1/4 banana, 1/2c papaya, 1 scp prt pwdr
0745 - 1/2 spinach omelete, orange, green tea
1100 - Quick shake
1400 - Mexican salad with chicken breast (1/2 portion)
1700 - 1c Edamamae w/EVO
1930 - Salad: Lettuce, tomatoe, cuke, leeks, EV/lme, grilled fish
H2O = 3.05L
EXERCISES:
JK-Push-up: 2 x 12
Chin Down: 2 x 12
Walk Lunge-Curl-Press: 2 x 14 5kg/2
Toe Tappers: 2 x 13
Squat-Curl-Press: 2 x 12 5kg/2
Front Dual DB Raise: 2 x 12 5kg/2
**ran out of time for 3rd set! Will make up tomorrow because I don't have to go to work.
Nutrition:
0545 - coconut water, 1/4 banana, 1/2c papaya, 1 scp prt pwdr
0745 - 1/2 spinach omelete, orange, green tea
1100 - Quick shake
1400 - Mexican salad with chicken breast (1/2 portion)
1700 - 1c Edamamae w/EVO
1930 - Salad: Lettuce, tomatoe, cuke, leeks, EV/lme, grilled fish
H2O = 3.05L
Sunday, December 20, 2009
FLP II - Monday - Day 29
0600 - CARDIO - T/M: 5min @5km; 2:30min @8km, 2min @5km x 5 intervals
EXERCISES:
JK-Push-Up: 3 x 10
Chin Down: 3 x 10 (tried 1 chin-up, no WAY)
Lunge-Curl-Press: 3 x 10 5kg weights/2
Toe Tappers: 3 x 12
Squat-Curl-Press: 3 x 10 5kg weights/2
Front Dual DB Raise: 3 x 10 5kg weights/2
Nutrition:
0545 - coconut water, 1/4 banana, 1/4c papaya, 1 scp prt
0745 - Hot cereal mix; Green tea
1030 - Quick shake
1330 - Spinach salad
1630 - Snack
1900 - Stir Fry: purple cabbage, cauliflower, leek, chick breast 1 TBs EVO
H20 = 2.5L
EXERCISES:
JK-Push-Up: 3 x 10
Chin Down: 3 x 10 (tried 1 chin-up, no WAY)
Lunge-Curl-Press: 3 x 10 5kg weights/2
Toe Tappers: 3 x 12
Squat-Curl-Press: 3 x 10 5kg weights/2
Front Dual DB Raise: 3 x 10 5kg weights/2
Nutrition:
0545 - coconut water, 1/4 banana, 1/4c papaya, 1 scp prt
0745 - Hot cereal mix; Green tea
1030 - Quick shake
1330 - Spinach salad
1630 - Snack
1900 - Stir Fry: purple cabbage, cauliflower, leek, chick breast 1 TBs EVO
H20 = 2.5L
Thursday, December 17, 2009
FLP II - Friday - Day 26
Well, this was certainly a TGIF day! I'm really tired from the exercises!
Weigh-In this morning revealed a 0.4kg weight loss from Mon a.m. to Fri a.m. The tape measure hasn't moved during that period. So, as before, calorie cycling is for me.
0600 - CARDIO - T/M: 5min @5km; 2:30min @8km, 2min @5km x 4 intervals
EXERCISES:
Jackknife: 3 x 14
Chin Downs: 3 x 14
Walk Lunge/Curls: 3 x 20 5kg weights/2
Push-Ups: 3 x 14
DB Press on Ball: 3 x 14 5kg weights/2
Squat-Curl-Press: 3 x 14 4 kg weights/2
Rotations on Ball: 3 x 14 10lb on machine
Nutrition:
0545 - 1/2c papaya, 1/4 banana, 1 scoop prt pwdr, H2O
0730 - 1 c OATS, 2 eggs, 1 Tbs coconut oil, Green Tea
1030 - 1 c frozen strawberries, 15 almonds
1130 - Ginger Tea
1330 - Purple cabbage, cuke, dakon, greens, banana pepper, cilantro, Chicken breast, EVO/lime
**got home for lunch and the lettuce greens in the frig weren't looking so good, so improvised with the above.
1800 - Lettuce, carrot, tomatoe, tuna, green onion, banana pepper, EVO/lime
H2O = 3.6L
Weigh-In this morning revealed a 0.4kg weight loss from Mon a.m. to Fri a.m. The tape measure hasn't moved during that period. So, as before, calorie cycling is for me.
0600 - CARDIO - T/M: 5min @5km; 2:30min @8km, 2min @5km x 4 intervals
EXERCISES:
Jackknife: 3 x 14
Chin Downs: 3 x 14
Walk Lunge/Curls: 3 x 20 5kg weights/2
Push-Ups: 3 x 14
DB Press on Ball: 3 x 14 5kg weights/2
Squat-Curl-Press: 3 x 14 4 kg weights/2
Rotations on Ball: 3 x 14 10lb on machine
Nutrition:
0545 - 1/2c papaya, 1/4 banana, 1 scoop prt pwdr, H2O
0730 - 1 c OATS, 2 eggs, 1 Tbs coconut oil, Green Tea
1030 - 1 c frozen strawberries, 15 almonds
1130 - Ginger Tea
1330 - Purple cabbage, cuke, dakon, greens, banana pepper, cilantro, Chicken breast, EVO/lime
**got home for lunch and the lettuce greens in the frig weren't looking so good, so improvised with the above.
1800 - Lettuce, carrot, tomatoe, tuna, green onion, banana pepper, EVO/lime
H2O = 3.6L
Wednesday, December 16, 2009
FLP II - Thursday - Day 25
0605 - CARDIO - T/M: 5min @5km; 2:30min @8km, 2min @5km x 4 intervals
**Our eliptical machine display is totally not working, so having to use T/M everday, but I prefer to alternate.
EXERCISES:
Jackknife: 3 x 13
Chin Downs: 3 x 13
Walk Lunge/Curl: 3 x 18 5kg weights/2
Push-Ups: 3 x 13
DB Press on Ball: 3 x 13 5kg weights/2
Squat-Curl-Press: 3 x 13 10lbs on machine
Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1scp prt pwdr, H2O
0730 - 1/2c oats mix, almonds, cinnamon, 1 Tbsp coconut oil (forgot Apple!); green tea
1030 - 1/2c yogurt, 1/2c blueberries **I did not half this because I was hungry!
1100 - Green tea
1300 - 1/2c papaya
1330 - Salad w/chicken breast
1700 - 1/2c mixed fruit, ground peanuts **I was out with friends, closest thing to apple and PB!
1830 - Suki restaurant - grilled fish and liver, lots of greens (could not do regular salad because it was all swimming in various kinds of sauce), Asian salad with fresh herbs and chilies.
H2O = 3.25L
**Our eliptical machine display is totally not working, so having to use T/M everday, but I prefer to alternate.
EXERCISES:
Jackknife: 3 x 13
Chin Downs: 3 x 13
Walk Lunge/Curl: 3 x 18 5kg weights/2
Push-Ups: 3 x 13
DB Press on Ball: 3 x 13 5kg weights/2
Squat-Curl-Press: 3 x 13 10lbs on machine
Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1scp prt pwdr, H2O
0730 - 1/2c oats mix, almonds, cinnamon, 1 Tbsp coconut oil (forgot Apple!); green tea
1030 - 1/2c yogurt, 1/2c blueberries **I did not half this because I was hungry!
1100 - Green tea
1300 - 1/2c papaya
1330 - Salad w/chicken breast
1700 - 1/2c mixed fruit, ground peanuts **I was out with friends, closest thing to apple and PB!
1830 - Suki restaurant - grilled fish and liver, lots of greens (could not do regular salad because it was all swimming in various kinds of sauce), Asian salad with fresh herbs and chilies.
H2O = 3.25L
Tuesday, December 15, 2009
FLP II - Wednesday - Day 24
0605 - CARDIO - T/M: 5min @5km; 2:30min @8km, 2min @5km x 4 intervals
EXERCISES:
Jackknife: 3 x 12
Chin Downs: 3 x 12
Walk Lunge/Curl: 3 x 16 4kg weights/2
Push-Ups: 3 x 12 on floor
DB Press on Ball: 3 x 12
Squat-curl-Press: 3 x 12 4kg weights/2
Rotation on Ball: 3 x 12 10lb on machine
Nutrition:
0545 - 1/4cpapaya, 1/4 banana, 1 scoop prt pwdr, H2O
0745 - 1/2 Smoothie (1/2 receipe); Green tea
1030 - other portion smoothie
1130 - Green tea
1330 - Tuna Salad on lettuce (1/2 portion), EVO/lime; green tea
1630 - Lao vegies, ginger, cauliflower, chicken breast
1830 - Salmon filet, lettuce, tomatoe, cuke, olives, EVO/lime
H2O = 3.3L
EXERCISES:
Jackknife: 3 x 12
Chin Downs: 3 x 12
Walk Lunge/Curl: 3 x 16 4kg weights/2
Push-Ups: 3 x 12 on floor
DB Press on Ball: 3 x 12
Squat-curl-Press: 3 x 12 4kg weights/2
Rotation on Ball: 3 x 12 10lb on machine
Nutrition:
0545 - 1/4cpapaya, 1/4 banana, 1 scoop prt pwdr, H2O
0745 - 1/2 Smoothie (1/2 receipe); Green tea
1030 - other portion smoothie
1130 - Green tea
1330 - Tuna Salad on lettuce (1/2 portion), EVO/lime; green tea
1630 - Lao vegies, ginger, cauliflower, chicken breast
1830 - Salmon filet, lettuce, tomatoe, cuke, olives, EVO/lime
H2O = 3.3L
Monday, December 14, 2009
FLP II - Tuesday - Day 23
0600 - CARDIO - T/M: 5min @5km; 2:15min @8km, 2min @5km x 4 intervals
EXERCISES:
Jackknife: 3 x 11
Chin Downs: 3 x 11
Walk Lunge/Curl: 3 x 14 4kg weights/2
Push-Ups: 3 x 11 floor
DB Press on Ball: 3 x 11 4kg weights/2
Squat-curl-Press: 3 x 11 4kg weights/2
Rotations on Ball: 3 x 11 10lb on machine
Stretches
Nutrition:
0545 - 1/2banana, 1/2c papaya, 1 scp prt pwdr
0745 - Omelete (1/2) still used 3 mushrooms; Green Tea
1100 - Quick Shake: (1/2)
1130 - Ginger tea
1330 - Mexican salad (1/2 receipe) w/chicken breast
1630 - Edamame 1/2c, EVO 1 tsp.
1830 - Salmon filet, greens, onion, tomatoe, banana pepper, EVO
H2O = 2.25L
EXERCISES:
Jackknife: 3 x 11
Chin Downs: 3 x 11
Walk Lunge/Curl: 3 x 14 4kg weights/2
Push-Ups: 3 x 11 floor
DB Press on Ball: 3 x 11 4kg weights/2
Squat-curl-Press: 3 x 11 4kg weights/2
Rotations on Ball: 3 x 11 10lb on machine
Stretches
Nutrition:
0545 - 1/2banana, 1/2c papaya, 1 scp prt pwdr
0745 - Omelete (1/2) still used 3 mushrooms; Green Tea
1100 - Quick Shake: (1/2)
1130 - Ginger tea
1330 - Mexican salad (1/2 receipe) w/chicken breast
1630 - Edamame 1/2c, EVO 1 tsp.
1830 - Salmon filet, greens, onion, tomatoe, banana pepper, EVO
H2O = 2.25L
Sunday, December 13, 2009
FLP II - Monday - Day 22
I cannot believe we are 1/2 way there! I'm not seeing much change on the scale or on the tape measure, but I'm certainly stronger than before. I still cannot imagine that I did 19 push-ups last week!
0605 - CARDIO - T/M: 5min @5km; 2:15min @8km, 2min @5km x 4 intervals
EXERCISES:
Jackknife: 3 x 10
Chin Downs: 3 x 10
Walk Lunge w/curl: 3 x 12 w/4kg weights x 2
Push-Ups/floor: 3 x 10
DB Press on ball: 3 x 10 w/4kg weights x 2
Squat-Curl-Press: 3 x 10 w/4kg weights x 2
Rotation on ball: 3 x 10 w/10lb on machine
Stretches
Nutrition:
0545 - 1/2banana, 1/2c papaya, 1scoop prt pwder, H2O
0745 - 1c oats mix, 2 eggs; Green tea
1100 - 1c frozen strawberries, 2 oz almonds
1330 - Salad w/carrot, tomatoe, grilled chicken breast, EVO/lime
1630 - Apple, 1 Tbs PB
1900 - Salad w/carrot, tomatoe, tuna, EVO/lime
H2O = 2.45L
0605 - CARDIO - T/M: 5min @5km; 2:15min @8km, 2min @5km x 4 intervals
EXERCISES:
Jackknife: 3 x 10
Chin Downs: 3 x 10
Walk Lunge w/curl: 3 x 12 w/4kg weights x 2
Push-Ups/floor: 3 x 10
DB Press on ball: 3 x 10 w/4kg weights x 2
Squat-Curl-Press: 3 x 10 w/4kg weights x 2
Rotation on ball: 3 x 10 w/10lb on machine
Stretches
Nutrition:
0545 - 1/2banana, 1/2c papaya, 1scoop prt pwder, H2O
0745 - 1c oats mix, 2 eggs; Green tea
1100 - 1c frozen strawberries, 2 oz almonds
1330 - Salad w/carrot, tomatoe, grilled chicken breast, EVO/lime
1630 - Apple, 1 Tbs PB
1900 - Salad w/carrot, tomatoe, tuna, EVO/lime
H2O = 2.45L
Thursday, December 10, 2009
FLP II - Friday - Day 19
0600 - CARDIO - Eliptical: 5min @21; 2min @28-31, 2min @16-18 x 4 intervals
EXERCISES:
Get-Ups: 2 x 19 2kg weight
Push-Ups: 2 x 19 decline
Burpees/Jump: 2 x 14 4kg weights/2
Walk Lunge: 2 x 20 4kg weights/2
Rotations: 2 x 14 15lb on machine
Pull Downs: 2 x 14 40lb on machine
**Ran out of time for 3rd set - I work out before work and have been late everyday this week! Cannot start earlier because gym opens at 6a.m.
Nutrition:
0545 - 1/2banana, 1/2c papaya, 1scp prt pwdr
0745 - 1/2 Smoothie: spinach, 1Tb flax oil, 1Tb coconut oil, 1/2c OATS mix, 4 TB yogurt, 1c strawberries, 1 banana, 1c almond milk + water, 2 scoops protein powder, cinnamon
Green Tea
1030 - 1/2 Smoothie
1300 - 3/4 Apple
1330 - Tuna salad on green salad
1630 - Carrot, cauliflower, lean deli ham
1900 - Shrimp; okra, leeks, mushrooms; salad w/tomatoe, EVO/lime
H2O = 3L
EXERCISES:
Get-Ups: 2 x 19 2kg weight
Push-Ups: 2 x 19 decline
Burpees/Jump: 2 x 14 4kg weights/2
Walk Lunge: 2 x 20 4kg weights/2
Rotations: 2 x 14 15lb on machine
Pull Downs: 2 x 14 40lb on machine
**Ran out of time for 3rd set - I work out before work and have been late everyday this week! Cannot start earlier because gym opens at 6a.m.
Nutrition:
0545 - 1/2banana, 1/2c papaya, 1scp prt pwdr
0745 - 1/2 Smoothie: spinach, 1Tb flax oil, 1Tb coconut oil, 1/2c OATS mix, 4 TB yogurt, 1c strawberries, 1 banana, 1c almond milk + water, 2 scoops protein powder, cinnamon
Green Tea
1030 - 1/2 Smoothie
1300 - 3/4 Apple
1330 - Tuna salad on green salad
1630 - Carrot, cauliflower, lean deli ham
1900 - Shrimp; okra, leeks, mushrooms; salad w/tomatoe, EVO/lime
H2O = 3L
Wednesday, December 9, 2009
FLP II - Thursday - Day 18
0610 - CARDIO - T/M: 5min @5km; 2min @8km, 2min x 5km x 4 intervals
EXERCISES:
Get-Ups: 3 x 18 2kg
Push-Ups: 3 x 18 decline
Burpees w/Jump: 3 x 13 4kg weights/2
Walk Lunge: 3 x 18 4kg weights/2
Rotations: 3 x 13 15lb on machine
Pull Downs: 3 x 13 40lb on machine
NO TIME FOR STRETCHES!
Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1 scp prt pwdr
0745 - Omelete w/spinach, onion, mushrooms, chilie peppers; Green Tea
1000 - Green Tea
1100 - Quick shake: Almond milk, 1c strawberries, 3/4 scp prt pwdr
1315 - Mexican salad w/grilled chicken breast, EVO/lime
1645 - 1c edamame, 1tsp EVO/salt
1900 - Grilled fish, salad: mixed greens, tomatoe, leeks, green beans, EVO/lime
** I forgot to take out the salmon from the freezer, no canned salmon :(
H2O = 2.65L
EXERCISES:
Get-Ups: 3 x 18 2kg
Push-Ups: 3 x 18 decline
Burpees w/Jump: 3 x 13 4kg weights/2
Walk Lunge: 3 x 18 4kg weights/2
Rotations: 3 x 13 15lb on machine
Pull Downs: 3 x 13 40lb on machine
NO TIME FOR STRETCHES!
Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1 scp prt pwdr
0745 - Omelete w/spinach, onion, mushrooms, chilie peppers; Green Tea
1000 - Green Tea
1100 - Quick shake: Almond milk, 1c strawberries, 3/4 scp prt pwdr
1315 - Mexican salad w/grilled chicken breast, EVO/lime
1645 - 1c edamame, 1tsp EVO/salt
1900 - Grilled fish, salad: mixed greens, tomatoe, leeks, green beans, EVO/lime
** I forgot to take out the salmon from the freezer, no canned salmon :(
H2O = 2.65L
Tuesday, December 8, 2009
FLP II - Wednesday - Day 17
0600 - CARDIO - Eliptical: 5min @21; 2min @30-32, 2min @16-19 x 4 intervals
EXERCISES:
Get-Ups: 3 x 17 2kg weight
Push-Ups: 3 x 17 deline on bench
Burpees w/Jump: 3 x 12 4kg weights/2
Walk Lunge: 3 x 16 4kg weights/2
Rotations: 3 x 12 15lb on machine
Pull-Downs: 3 x 12 40lb on machine
Stretches
Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1scp prt pwdr
0730 - 1c OATS mix, almonds, apple, cinnamon, 1Tb coconut oil; Green Tea
1000 - Green Tea
1100 - 1/2c yogurt, 1/2c blueberries
1315 - Salad, tomatoes, chicken breast, EVO/vinegar
1630 - Asian Pear, 1Tbsp PB
1830 - Grilled pork, salad w/tomatoe, EVO/vinegar; okra, leeks, chilie pepper
H2O = 2.5L
EXERCISES:
Get-Ups: 3 x 17 2kg weight
Push-Ups: 3 x 17 deline on bench
Burpees w/Jump: 3 x 12 4kg weights/2
Walk Lunge: 3 x 16 4kg weights/2
Rotations: 3 x 12 15lb on machine
Pull-Downs: 3 x 12 40lb on machine
Stretches
Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1scp prt pwdr
0730 - 1c OATS mix, almonds, apple, cinnamon, 1Tb coconut oil; Green Tea
1000 - Green Tea
1100 - 1/2c yogurt, 1/2c blueberries
1315 - Salad, tomatoes, chicken breast, EVO/vinegar
1630 - Asian Pear, 1Tbsp PB
1830 - Grilled pork, salad w/tomatoe, EVO/vinegar; okra, leeks, chilie pepper
H2O = 2.5L
Monday, December 7, 2009
FLP II - Tuesday - Day 16
0605 - CARDIO - T/M: 5min @5km; 2min @8km, 2min @5km x 4 intervals
EXERCISES:
Get-Ups: 3 x 16 2kg weight
Push-Up: 3 x 16 decline, feet on bench
Burpees: 3 x 11 4 kg weights, w/jump
Walk Lunge: 3 x 14 4 kg weights
Rotations: 3 x 11 15lb on machine
Pull Downs: 3 x 11 40lb on machine
NO TIME FOR STRETCHES!
Nutrition:
0545 - 1/2 banana, 1/2c papaya, 1 scp protein powder
0730 - 1/2 Smoothie: 1/2 banana, 1/2c raspberries, 1/2c strawberries, 2 scp prt pwd, 4 Tb yogurt, 1/2c OATS mix, 1 Tb flax oil, 1/2 Tb coconut oil, spinach; Green Tea
1100 - 1/2 Smoothie
1300 - Apple; Salad greens; Tuna salad w/chilie pepper, EVO/lime; Green tea
1700 - Carrot, cauliflower, ham
1915 - Shrimp, leek, carrot, mushroom, smoked paprika; pumpkin squash; salad greens, tomatoe, 1Tb coconut oil
H2O = 3L
EXERCISES:
Get-Ups: 3 x 16 2kg weight
Push-Up: 3 x 16 decline, feet on bench
Burpees: 3 x 11 4 kg weights, w/jump
Walk Lunge: 3 x 14 4 kg weights
Rotations: 3 x 11 15lb on machine
Pull Downs: 3 x 11 40lb on machine
NO TIME FOR STRETCHES!
Nutrition:
0545 - 1/2 banana, 1/2c papaya, 1 scp protein powder
0730 - 1/2 Smoothie: 1/2 banana, 1/2c raspberries, 1/2c strawberries, 2 scp prt pwd, 4 Tb yogurt, 1/2c OATS mix, 1 Tb flax oil, 1/2 Tb coconut oil, spinach; Green Tea
1100 - 1/2 Smoothie
1300 - Apple; Salad greens; Tuna salad w/chilie pepper, EVO/lime; Green tea
1700 - Carrot, cauliflower, ham
1915 - Shrimp, leek, carrot, mushroom, smoked paprika; pumpkin squash; salad greens, tomatoe, 1Tb coconut oil
H2O = 3L
Sunday, December 6, 2009
FLP II - Monday - Day 15
0605 - CARDIO - Eliptical: 5min @23; 2min @28-31, 2min @18 x 4 intervals
EXERCISES:
Get-Ups: 3 x 15 2kg weight
Push-ups: 1 x 10 on ball; 2 x 15 on bench (couldn't really get the balls of my feet on the ball)
Get-Ups: 3 x 10 4kg weights w/jump
Walk Lunge: 3 x 12 4kg weights
Rotations: 3 x 10 15lb weight on equipment
Pull-downs: 3 x 10 40lb weight on machine
Stretches
Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1 scoop protein powder
0745 - omelete w/greens, capsium, chilie pepper, mushrooms, onion; Green tea
1100 - Quick shake: water, 1/2 scoop protein powder, 1/2 banana, 1Tb PB
1300 - Mexican Salad: leek, capsium, cilantro, tomatoes, cuke; chicken breast, EVO/lime
1600 - 1c Edamme w/EVO
1800 - Salmon filet, leek, straw mushrooms, capsum, chilie pepper, ginger on lettuce greens, tomatoes.
H2O = 2.3L + several cups tea
EXERCISES:
Get-Ups: 3 x 15 2kg weight
Push-ups: 1 x 10 on ball; 2 x 15 on bench (couldn't really get the balls of my feet on the ball)
Get-Ups: 3 x 10 4kg weights w/jump
Walk Lunge: 3 x 12 4kg weights
Rotations: 3 x 10 15lb weight on equipment
Pull-downs: 3 x 10 40lb weight on machine
Stretches
Nutrition:
0545 - 1/2c papaya, 1/2 banana, 1 scoop protein powder
0745 - omelete w/greens, capsium, chilie pepper, mushrooms, onion; Green tea
1100 - Quick shake: water, 1/2 scoop protein powder, 1/2 banana, 1Tb PB
1300 - Mexican Salad: leek, capsium, cilantro, tomatoes, cuke; chicken breast, EVO/lime
1600 - 1c Edamme w/EVO
1800 - Salmon filet, leek, straw mushrooms, capsum, chilie pepper, ginger on lettuce greens, tomatoes.
H2O = 2.3L + several cups tea
Friday, December 4, 2009
FLP II- Day 13 - Saturday
Saturday, 13 December, 2009
0850 - CARDIO - T/M: 5min @5km; 2min @8km, 2:15min @5km x 3 intervals
EXERCISES:
Squats: 3 x 14 4 kg weights
Bench Step-Ups: 3 x 14 4kg weights
Push-Ups: 3 x 14 Bench declne
Burpees: 3 x 14 4kg weights
Bench Dips: 3 x 14 feet on ball
Get-Ups: 3 x 14 2kg weight
Stretches
I cannot believe the difference in my ability to perform the exercises now and during the FLP 1st round! During round 1, I could barely get up off the floor during Get-Ups, and the burpees were pathetic! Although these exercises still challenge me, at least I can perform them. Thanks, Coach!
The item that is still a challenge for me is Fun Cardio Sunday. Most of my Sundays are spent "working", so I'm usually on the road.
0850 - CARDIO - T/M: 5min @5km; 2min @8km, 2:15min @5km x 3 intervals
EXERCISES:
Squats: 3 x 14 4 kg weights
Bench Step-Ups: 3 x 14 4kg weights
Push-Ups: 3 x 14 Bench declne
Burpees: 3 x 14 4kg weights
Bench Dips: 3 x 14 feet on ball
Get-Ups: 3 x 14 2kg weight
Stretches
I cannot believe the difference in my ability to perform the exercises now and during the FLP 1st round! During round 1, I could barely get up off the floor during Get-Ups, and the burpees were pathetic! Although these exercises still challenge me, at least I can perform them. Thanks, Coach!
The item that is still a challenge for me is Fun Cardio Sunday. Most of my Sundays are spent "working", so I'm usually on the road.
FLP II - Friday - Day 12
Friday, 04 December, 2009
0610 - CARDIO - Eliptical: 5min @23; 2min @28-32, 2:15min @18 x 3 intervals
EXERCISES:
sQUATS: 3 X 13 4kg weights
Bench Step-Ups: 3 x 13 4kg weights
Push-Ups: 3 x 13 decline
Burpees: 3 x 13 4kg weights
Bench Dips: 3 x 13 feet on ball
Get-Ups: 3 x 13 2kg weights
Stretches
Nutrition:
0545 - 1c papaya + dragonfruit, 1scoop protein powder
0745 - 1/2 Smoothie w/handful of spinach and 2 scoops protein powder; Green tea
1030 - 1/2 smoothie
1330 - Salad w/vegies, chicken breast
1530 - Small orange
1730 - Asian Pear, Peanuts
2000 - Salmon, leeks, asparagus
H2O = 3.2L
0610 - CARDIO - Eliptical: 5min @23; 2min @28-32, 2:15min @18 x 3 intervals
EXERCISES:
sQUATS: 3 X 13 4kg weights
Bench Step-Ups: 3 x 13 4kg weights
Push-Ups: 3 x 13 decline
Burpees: 3 x 13 4kg weights
Bench Dips: 3 x 13 feet on ball
Get-Ups: 3 x 13 2kg weights
Stretches
Nutrition:
0545 - 1c papaya + dragonfruit, 1scoop protein powder
0745 - 1/2 Smoothie w/handful of spinach and 2 scoops protein powder; Green tea
1030 - 1/2 smoothie
1330 - Salad w/vegies, chicken breast
1530 - Small orange
1730 - Asian Pear, Peanuts
2000 - Salmon, leeks, asparagus
H2O = 3.2L
Wednesday, December 2, 2009
FLP II - Thursday - Day 11
Thursday, 03 December, 2009
0600 -CARDIO - T/M: 5min @5km; 2min @8km, 2:15min @5km x 3 intervals
EXERCISES:
Squats: 3 x 12 4kg weights
Bench Step-Ups: 3 x 12 4kg weights
Decline Push-Ups: 3 x 12
Burpees: 3 x 12 4 kg weights
Bench Dips: 3 x 12 feet on ball
Get-Ups: 3 x 12 2kg weight
Stretches
Nutrition:
0545 - 1c papaya, 1 scoop protein powder
0730 - 1c OATS Mix, 1 apple, 1Tb almonds, cinnamon; green tea
0930 - green tea
1030 - 1/2c yogurt, 1/2c raspberries
1200 - Green Tea
1330 - Salad: lettuce, cuke, carrot, dakon radish, dandelion greens, banana pepper, green capsium, cilantro, 1Tb coconut oil/vinegar; chicken breast
1730 - Asian Pear, almond butter
2000 - Salad (same as lunch), chicken breast, spinach, pumpkin squash
H2O = 3.8L
0600 -CARDIO - T/M: 5min @5km; 2min @8km, 2:15min @5km x 3 intervals
EXERCISES:
Squats: 3 x 12 4kg weights
Bench Step-Ups: 3 x 12 4kg weights
Decline Push-Ups: 3 x 12
Burpees: 3 x 12 4 kg weights
Bench Dips: 3 x 12 feet on ball
Get-Ups: 3 x 12 2kg weight
Stretches
Nutrition:
0545 - 1c papaya, 1 scoop protein powder
0730 - 1c OATS Mix, 1 apple, 1Tb almonds, cinnamon; green tea
0930 - green tea
1030 - 1/2c yogurt, 1/2c raspberries
1200 - Green Tea
1330 - Salad: lettuce, cuke, carrot, dakon radish, dandelion greens, banana pepper, green capsium, cilantro, 1Tb coconut oil/vinegar; chicken breast
1730 - Asian Pear, almond butter
2000 - Salad (same as lunch), chicken breast, spinach, pumpkin squash
H2O = 3.8L
FLP II - Day 10 - Wednesday
Not a good day for the program :( Had to drive out of the country to pick up my husband who returned from USA, so no time for exercise this morning. Friends came in the afternoon to see him and play table tennis and badminton, then table games. Will make up the exercise missed on Saturday. Although the badminton was quite a workout!
Nutrition:
0630 - 1/2 Smoothie w/spinach; Viet Tea
1000 - 1/2 Smoothie
1400 - Tuna salad on lettuce; Viet Tea
1630 - Peanuts, ripe papaya, dragonfruit
1830 - Vegies and grilled pork
H2O = 2L
Nutrition:
0630 - 1/2 Smoothie w/spinach; Viet Tea
1000 - 1/2 Smoothie
1400 - Tuna salad on lettuce; Viet Tea
1630 - Peanuts, ripe papaya, dragonfruit
1830 - Vegies and grilled pork
H2O = 2L
Monday, November 30, 2009
FLP II - Tuesday - Day 9
Tuesday, 01 December, 2009 - Had a rough morning! Went to gym, came home and had no water! There is a BIG event coming up in 1 week, so power and water are being diverted. AGH! So, I have arrived at work and discovered that I forgot my morning snack! :(
0605 - CARDIO - T/M: 5min @5km; 2min @8km, 2:30min @5km x 3 intervals
EXERCISES:
Squats: 3x 11 4kg weights
Step-Ups: 3 x 11 4kg weights
Push-Ups: 3 x 11 decline, feet on bench
Burpees: 3 x 11 4kg weights
Dips: 3 x 11 feet on ball
Get-Ups: 3 x 12 2kg weight
Stretches
Nutrition:
0545 - 1/2c papaya
0730 - 1c OATS mix, apple, cinnamon, 1Tbs coconut oil, 1Tbs almonds; Green tea
0930 - Green tea
1030 - Macadamia Nuts, Pineapple (not these are not good choice, but either this or nothing)
1100 - Green Tea
1300 - Salad: lettuce, cuke, banana pepper, carrot, dakon radish, 1Tb coconut oil/lime
1900 - Asian pear, 1Tb Almond butter
2000 - Salad same as lunch, grilled fish, spinach, green tea
H2O = 2.6L
0605 - CARDIO - T/M: 5min @5km; 2min @8km, 2:30min @5km x 3 intervals
EXERCISES:
Squats: 3x 11 4kg weights
Step-Ups: 3 x 11 4kg weights
Push-Ups: 3 x 11 decline, feet on bench
Burpees: 3 x 11 4kg weights
Dips: 3 x 11 feet on ball
Get-Ups: 3 x 12 2kg weight
Stretches
Nutrition:
0545 - 1/2c papaya
0730 - 1c OATS mix, apple, cinnamon, 1Tbs coconut oil, 1Tbs almonds; Green tea
0930 - Green tea
1030 - Macadamia Nuts, Pineapple (not these are not good choice, but either this or nothing)
1100 - Green Tea
1300 - Salad: lettuce, cuke, banana pepper, carrot, dakon radish, 1Tb coconut oil/lime
1900 - Asian pear, 1Tb Almond butter
2000 - Salad same as lunch, grilled fish, spinach, green tea
H2O = 2.6L
Sunday, November 29, 2009
FLP II - Monday - Day 8
Wow! One week gone, already . . . Walked for fun cardio . . . out in the rurals for the weekend.
0620 - CARDIO - Elipitical: 5min @23; 2min @29, 2:30min @18 x 3 intervals
EXERCISES:
Squat: 3 x 10 4kg weights
Step-Ups: 3 x 10 4kg weights
Push-up: 3 x 10 feet on bench
Get-ups: 3 x 10 4kg weights
Bench Dips: 3 x 10 feet on ball
Get-Ups: 3 x 10 2kg weight
Stretches
Nutrition:
0600 - coconut water w/1/2banana, blended
0745 - 1/2 Smoothie: 1/2c papaya, 1/2c strawberries, 1/2banana, 1/2c OATS mix, 4Tbs Yogurt, 1Tbs flax oil, 1Tbs coconut oil, water (won't have protein until Wednesday afternoon)
1100 - 1/2 smoothie
1330 - Tuna salad on bok choy
1700 - carrot, pork loin
1900 - Salad w/vegies, grilled fish
2130 - hazelnuts, cuke
H2O = 2L
0620 - CARDIO - Elipitical: 5min @23; 2min @29, 2:30min @18 x 3 intervals
EXERCISES:
Squat: 3 x 10 4kg weights
Step-Ups: 3 x 10 4kg weights
Push-up: 3 x 10 feet on bench
Get-ups: 3 x 10 4kg weights
Bench Dips: 3 x 10 feet on ball
Get-Ups: 3 x 10 2kg weight
Stretches
Nutrition:
0600 - coconut water w/1/2banana, blended
0745 - 1/2 Smoothie: 1/2c papaya, 1/2c strawberries, 1/2banana, 1/2c OATS mix, 4Tbs Yogurt, 1Tbs flax oil, 1Tbs coconut oil, water (won't have protein until Wednesday afternoon)
1100 - 1/2 smoothie
1330 - Tuna salad on bok choy
1700 - carrot, pork loin
1900 - Salad w/vegies, grilled fish
2130 - hazelnuts, cuke
H2O = 2L
Thursday, November 26, 2009
FLP II - Friday - Day 5
Friday, 27 November, 2009
0605 - CARDIO - Eliptical: 5min @23; 2min @2-31, 2:45min @18 x 2 intervals
EXERCISES:
pRISONER sQUATS: 3 X 14
Bench Step-Ups: 3 x 14
Push-Ups: 3 x 14
Burpees w/jump: 3 x 14
Bench Dips: 3 x 14
Get-Ups: 3 x 14
Stretches
I am so glad that it is Friday! Getting through the exercises, today, was really difficult!
Nutrition:
0545 - Coconut water, 1/2 Apple
0745 - 1 c OATs Mix, 1 Tb coconut oil, 1Tb Almonds, 1/2 Apple, cinnamon; Green Tea
1030 - 1/2c yogurt, 1/2c raspberries
1300 - 1c melon (not sweet, not sure of the variety, light yellow)
1345 - Salad letuce, cuke, carrot, strawmushrooms, cilantro, banana pepper, ylw/red capsium, (3) olives, EVO/lime, S & P
1800 - Apple, 1Tb PB
2000 - Salad lettuce, cuke, red capsium, carrot, EVO/lime, S&P; spinach, pumpkin squash, straw mushrooms w/smoked paprika
H2O = 2.8L
0605 - CARDIO - Eliptical: 5min @23; 2min @2-31, 2:45min @18 x 2 intervals
EXERCISES:
pRISONER sQUATS: 3 X 14
Bench Step-Ups: 3 x 14
Push-Ups: 3 x 14
Burpees w/jump: 3 x 14
Bench Dips: 3 x 14
Get-Ups: 3 x 14
Stretches
I am so glad that it is Friday! Getting through the exercises, today, was really difficult!
Nutrition:
0545 - Coconut water, 1/2 Apple
0745 - 1 c OATs Mix, 1 Tb coconut oil, 1Tb Almonds, 1/2 Apple, cinnamon; Green Tea
1030 - 1/2c yogurt, 1/2c raspberries
1300 - 1c melon (not sweet, not sure of the variety, light yellow)
1345 - Salad letuce, cuke, carrot, strawmushrooms, cilantro, banana pepper, ylw/red capsium, (3) olives, EVO/lime, S & P
1800 - Apple, 1Tb PB
2000 - Salad lettuce, cuke, red capsium, carrot, EVO/lime, S&P; spinach, pumpkin squash, straw mushrooms w/smoked paprika
H2O = 2.8L
Wednesday, November 25, 2009
FLP II - Day 4 - Thursday
Thursday, 26 November, 2009
0600 - CARDIO - T/M: 5min @5km; 2min @8km, 3min @5km x 2 intervals
** I didn't get the info about decreasing the time until after**
EXERCISES:
Prisoner Squats: 3 x 13
Bench Step-Ups: 3 x 13
Push-Ups: 3 x 13
Burpees w/jump: 3 x 13
Bench Dips: 3 x 13
Get-Ups: 3 x 13 each side
My own stretches
Nutrition:
0545 - 1/2 Apple, water
0730 - 1 coconut water (feel really faint and weak after work-out today, so had this)
0745 - 1c OATS mix, 1/2 Tbsp coconut oil, 1/2 Apple, 1 Tbsp Almonds, cinnamon; Green tea
1100 - 1/2c yogurt, 1/2c raspberries
1300 - 1 c papaya (ripe)
1315 - Salad: lettuce, cuke, grn onion, cilantro, banana pepper, 4 olives, EVO/lime, S & P
1800 - Apple, 2oz peanuts
2000 - Gilled liver & beef, multi green vegies @4 cups, lots of garlic and chilies
H2O = 3L
0600 - CARDIO - T/M: 5min @5km; 2min @8km, 3min @5km x 2 intervals
** I didn't get the info about decreasing the time until after**
EXERCISES:
Prisoner Squats: 3 x 13
Bench Step-Ups: 3 x 13
Push-Ups: 3 x 13
Burpees w/jump: 3 x 13
Bench Dips: 3 x 13
Get-Ups: 3 x 13 each side
My own stretches
Nutrition:
0545 - 1/2 Apple, water
0730 - 1 coconut water (feel really faint and weak after work-out today, so had this)
0745 - 1c OATS mix, 1/2 Tbsp coconut oil, 1/2 Apple, 1 Tbsp Almonds, cinnamon; Green tea
1100 - 1/2c yogurt, 1/2c raspberries
1300 - 1 c papaya (ripe)
1315 - Salad: lettuce, cuke, grn onion, cilantro, banana pepper, 4 olives, EVO/lime, S & P
1800 - Apple, 2oz peanuts
2000 - Gilled liver & beef, multi green vegies @4 cups, lots of garlic and chilies
H2O = 3L
Tuesday, November 24, 2009
FLP II - Day 3 - Wednesday
Wednesday, 25 November, 2009
0605 - CARDIO - Eliptical: 5min warm-up; 2min @28-34, 3min @19 x 2 intervals
EXERCISES:
Prisoner Squat: 3 x 12
Bench Step-Ups: 3 x 12
Pushups: 3 x 12
Burpees: 3 x 12
Bench Dips: 3 x 12
Get-Ups: 3 x 12 each side
My own stretches
Nutrition:
0545 - 1/2 Apple, water
0730 - 1 c OATS MIX, 1/2 apple, 1Tb Almonds, 1/2Tb coconut oil, Cinnamon; Green Peppermint Tea
1100 - 1/2 c yogurt, 1/2 c raspberries
1130 - Tea w/ginger
1315 - Salad: lettuce, grn onion, tomatoe, straw mushrooms, cuke, celery tops, banana pepper, EVO/lime S&P, Chicken breast, 1/2 pomegrante
1630 - 1/2 Asian Pear, 1/2 Apple, 1Tb Almond Butter
1730 - Salad: Bok Choy, cuke, onion, ylw capsium, grated ginger, banan pepper, EVO/lime, S&P; Pumpkin squash, ginger, snow peas; Green Tea
H2O = 3L +
0605 - CARDIO - Eliptical: 5min warm-up; 2min @28-34, 3min @19 x 2 intervals
EXERCISES:
Prisoner Squat: 3 x 12
Bench Step-Ups: 3 x 12
Pushups: 3 x 12
Burpees: 3 x 12
Bench Dips: 3 x 12
Get-Ups: 3 x 12 each side
My own stretches
Nutrition:
0545 - 1/2 Apple, water
0730 - 1 c OATS MIX, 1/2 apple, 1Tb Almonds, 1/2Tb coconut oil, Cinnamon; Green Peppermint Tea
1100 - 1/2 c yogurt, 1/2 c raspberries
1130 - Tea w/ginger
1315 - Salad: lettuce, grn onion, tomatoe, straw mushrooms, cuke, celery tops, banana pepper, EVO/lime S&P, Chicken breast, 1/2 pomegrante
1630 - 1/2 Asian Pear, 1/2 Apple, 1Tb Almond Butter
1730 - Salad: Bok Choy, cuke, onion, ylw capsium, grated ginger, banan pepper, EVO/lime, S&P; Pumpkin squash, ginger, snow peas; Green Tea
H2O = 3L +
FLP II - Day 2 - Tuesday
Tuesday, 24 November, 2009
0610 - CARDIO - T/M: 5min @5km; 2min @8km, 3min @5km x 2 intervals
EXERCISES:
Prisoner Squat: 3 x 11
Bench Step-Ups: 3 x 11
Push-Up (floor): 3 x 11
Burpee w/jump: 3 x 11
Bench Dips(straight): 3 x 11
Get-Ups: 3 x 11 each side
My own stretches
Nutrition:
0545 - 1/2 Apple
0730 - 1 c OATs mix, 1Tb Almonds, 1/2 Apple, Cnnamon; Green Peppermint Tea
1030 - 1/2 c yogurt, 1/2 c raspberries
1300 - 1 c ripe papaya
1330 - Grilled chicken beast, lettuce, snow peas, cuke, tomatoe, straw mushrooms, banana pepper, EVO/lime, S&P - only ate 1/2, not at all hungry
Green peppermint tea
1645 - Asian Pear, 1 Tb PB
1830 - other 1/2 of lunch + 4 green olives
H20 = 2L
0610 - CARDIO - T/M: 5min @5km; 2min @8km, 3min @5km x 2 intervals
EXERCISES:
Prisoner Squat: 3 x 11
Bench Step-Ups: 3 x 11
Push-Up (floor): 3 x 11
Burpee w/jump: 3 x 11
Bench Dips(straight): 3 x 11
Get-Ups: 3 x 11 each side
My own stretches
Nutrition:
0545 - 1/2 Apple
0730 - 1 c OATs mix, 1Tb Almonds, 1/2 Apple, Cnnamon; Green Peppermint Tea
1030 - 1/2 c yogurt, 1/2 c raspberries
1300 - 1 c ripe papaya
1330 - Grilled chicken beast, lettuce, snow peas, cuke, tomatoe, straw mushrooms, banana pepper, EVO/lime, S&P - only ate 1/2, not at all hungry
Green peppermint tea
1645 - Asian Pear, 1 Tb PB
1830 - other 1/2 of lunch + 4 green olives
H20 = 2L
Monday, November 23, 2009
FLP II - Day 1 - Monday
Monday, 23 November, 2009 - Day 1 - FLP II
0600 - Arrived at Gym and gate was locked :( . . . walked and jogged up the street and back until the guard opened the gate!
0620 - CARDIO - Eliptical 5min warm-up; 2min high intensity, 3min low x 2 (speed indicator works sometimes, but mostly not)
EXERCISES:
Prisoner Squat: 3 x 10
Bench Step-Ups: 3 x 10
Burpee w/jump: 3 x 10 *these are still tough, I have to rest 1/2 way because I feel dizzy
Push-Up: 3 x 10
Bench Dips: 3 x 10
Get-Ups: 3 x 10 each side
**And I was thinking "what? no weights!" I forgot how tough this is because I've just been doing the WOTM routine . . .
Nutrition:
0545 - 1/2 Apple
0730 - 1 cup OATS MIX (has flax seeds), 1 Tbsp Almonds, 1/2 Apple, Cinnamon; Green peppermint tea
1100 - 1/2 c yogurt, 1/2c raspberies and blueberries
1300 - 1 cup ripe papaya
1330 - Grilled Chicken breast; Salad: lettuce, celery tops, cuke, carrot, culiflower, staw mushrooms, green onion, banana peppers, EVO/lime, S&P
1700 - Asian Pear, 1 Tbsp Almond butter
1930 - Lettuce, celery tops, banana pepper, snow peas, pumpkin squash, grilled pork, EVO/lime, S&P
H2O = 2.5L
0600 - Arrived at Gym and gate was locked :( . . . walked and jogged up the street and back until the guard opened the gate!
0620 - CARDIO - Eliptical 5min warm-up; 2min high intensity, 3min low x 2 (speed indicator works sometimes, but mostly not)
EXERCISES:
Prisoner Squat: 3 x 10
Bench Step-Ups: 3 x 10
Burpee w/jump: 3 x 10 *these are still tough, I have to rest 1/2 way because I feel dizzy
Push-Up: 3 x 10
Bench Dips: 3 x 10
Get-Ups: 3 x 10 each side
**And I was thinking "what? no weights!" I forgot how tough this is because I've just been doing the WOTM routine . . .
Nutrition:
0545 - 1/2 Apple
0730 - 1 cup OATS MIX (has flax seeds), 1 Tbsp Almonds, 1/2 Apple, Cinnamon; Green peppermint tea
1100 - 1/2 c yogurt, 1/2c raspberies and blueberries
1300 - 1 cup ripe papaya
1330 - Grilled Chicken breast; Salad: lettuce, celery tops, cuke, carrot, culiflower, staw mushrooms, green onion, banana peppers, EVO/lime, S&P
1700 - Asian Pear, 1 Tbsp Almond butter
1930 - Lettuce, celery tops, banana pepper, snow peas, pumpkin squash, grilled pork, EVO/lime, S&P
H2O = 2.5L
Monday, November 16, 2009
FAT LOSS PROJECT - ROUND 2!
I'm quite excited! I'll be starting round 2 of the FLP on 23 November.
So, I'm going to take some time off from blogging until that time. I'm really looking forward to even better results than the first round.
So, I'm going to take some time off from blogging until that time. I'm really looking forward to even better results than the first round.
Saturday, November 14, 2009
FLP - Friday - Day 61
Still recupping from FLU, so no exercise :(
Nutrition:
0700 - Guava
0730 - Oats mix
1100 - Yogurt (1/4c), 1/2c blueberries
1230 - French Restaurant: pumpkin soup, fish on bed of rice w/asparagus, tiramisu, white wine
1630 - 1 Tb almon butter, sian pear
1700 - Salmon, salad greens, tomatoe, EVO/vinegar
water and tea throughout the day
Nutrition:
0700 - Guava
0730 - Oats mix
1100 - Yogurt (1/4c), 1/2c blueberries
1230 - French Restaurant: pumpkin soup, fish on bed of rice w/asparagus, tiramisu, white wine
1630 - 1 Tb almon butter, sian pear
1700 - Salmon, salad greens, tomatoe, EVO/vinegar
water and tea throughout the day
Thursday, November 12, 2009
FLP - Thursday - Day 60
No exercise because still have FLU, but no fever today, so managed to go to work.
Actually, I did get up and do 10 prisoner squats :)
Nutrition:
0730 - papaya; egg w/spinach, mushrooms, onion, green peppers; Green peppermint tea
1000 - H2O, 350cc
1030 - Quick shake
1330 - Vegie restaurant: various vegie dishes and salad w/cuke, tomatoe
1400 - H2O, 300cc
1630 - Red beans
1700 - H2O, 500cc
1830 - Salmon filet, greens, ginger, mushrooms, EVO/lime
2000 - H2O, 500cc
Actually, I did get up and do 10 prisoner squats :)
Nutrition:
0730 - papaya; egg w/spinach, mushrooms, onion, green peppers; Green peppermint tea
1000 - H2O, 350cc
1030 - Quick shake
1330 - Vegie restaurant: various vegie dishes and salad w/cuke, tomatoe
1400 - H2O, 300cc
1630 - Red beans
1700 - H2O, 500cc
1830 - Salmon filet, greens, ginger, mushrooms, EVO/lime
2000 - H2O, 500cc
Wednesday, November 11, 2009
FLP - Wednesday - Day 59
Still sick at home - Stretches upon rising
Nutrition:
0730 - H2O, 500cc
0830 - 1/2 Smoothie: almonds (1/4c), raspberries (1/2c), papaya (1c), 1/2 banana, 1/2c Oats mis, 4 Tbsp yogurt, 1 Tb flax oil, 1 Tb cocont oil, spinach
1130 - 1/2 smoothie
1430 -1/2 Tuna salad: 1 can tuna, oives, beans, grn onion, celery leaves, EVO/lime
1830 - 1/2 Tuna salad
Tea/H2O throughout day
Nutrition:
0730 - H2O, 500cc
0830 - 1/2 Smoothie: almonds (1/4c), raspberries (1/2c), papaya (1c), 1/2 banana, 1/2c Oats mis, 4 Tbsp yogurt, 1 Tb flax oil, 1 Tb cocont oil, spinach
1130 - 1/2 smoothie
1430 -1/2 Tuna salad: 1 can tuna, oives, beans, grn onion, celery leaves, EVO/lime
1830 - 1/2 Tuna salad
Tea/H2O throughout day
FLP - Tuesday - Day 58
No exercise - sick with flu - upper respiratory type - home
Stretches upon rising
Nutrition:
0700 - H20, 400cc
0730 - Hot cereal mix (1/2 c dry)
1030 - Quick shake: 1/2 banana, papaya, raspberries, almonds
1300 - Spinach salad w/boiled egg, 1/2 chicken breast, mushrooms, EVO/lime
1630 - 1/2 Stir Fry: broccoli cauliflower, chilies, 1/2 chicken breast
1830 - 1/2 Stir Fry
Tea/H2O throughout day
Stretches upon rising
Nutrition:
0700 - H20, 400cc
0730 - Hot cereal mix (1/2 c dry)
1030 - Quick shake: 1/2 banana, papaya, raspberries, almonds
1300 - Spinach salad w/boiled egg, 1/2 chicken breast, mushrooms, EVO/lime
1630 - 1/2 Stir Fry: broccoli cauliflower, chilies, 1/2 chicken breast
1830 - 1/2 Stir Fry
Tea/H2O throughout day
Sunday, November 8, 2009
FLP - Monday - Day 57
0555 - CARDIO - T/M: 2min @5km; 2min @8km, 1min @5km x 4 intervals
EXERCISES:
Prisoner Squat: 10 x 2
Knees Push-Up: 10 x 2
Crunch/Hold: 10 x 2
Pulldown: 10 x 2 (40lb)
Bench Step-Up: 10 x 2
Over/Unders: 10 x 2
Ball Roll: 10 x 2
Stretches (my own)
Nutrition:
0530 - 1/2 guava
0730 - Shake: 1/2 c raspberries, 1/4c papaya, 1/2 banana, 1/2 carrot, handful greens, almonds (2oz)
1040 - cuke, pomegrant, almonds (2oz)
1330 - Vegies: cauliflower, broccoli, dakon, w/hummus
1630 - Vegies as above, hummus, chicken breast, lettuce leaves; hot ginger water
1900 - Salmon, spinach,mushrooms, ginger, chili, lime; hot ginger water
H2O, 1.5L
EXERCISES:
Prisoner Squat: 10 x 2
Knees Push-Up: 10 x 2
Crunch/Hold: 10 x 2
Pulldown: 10 x 2 (40lb)
Bench Step-Up: 10 x 2
Over/Unders: 10 x 2
Ball Roll: 10 x 2
Stretches (my own)
Nutrition:
0530 - 1/2 guava
0730 - Shake: 1/2 c raspberries, 1/4c papaya, 1/2 banana, 1/2 carrot, handful greens, almonds (2oz)
1040 - cuke, pomegrant, almonds (2oz)
1330 - Vegies: cauliflower, broccoli, dakon, w/hummus
1630 - Vegies as above, hummus, chicken breast, lettuce leaves; hot ginger water
1900 - Salmon, spinach,mushrooms, ginger, chili, lime; hot ginger water
H2O, 1.5L
FLP - Sat & Sun - Day 55-56
Saturday:
0800 - Yogurt, rasp/blueberries, walnuts; GreenTea/Peppermint x 3
1200 - cuke, 1Tbs PB
1500 - 1/2 chicken breast
1830 - Sea mussels, greens, mushrooms
H2O, 600cc ** lost track of water consumed
Sunday:
0700 - H2O, 300cc
0800 - 2eggs, 1/4c dry OATS mix
0900 - Green peppermint Tea
1130 - Papaya, Viet Tea
1230 - 2oz walnuts
1430 - Salad greens, tomatoe, carrot, salmon, mushrooms, grn onion, ginger, banana pepper EVO/lime
1800 - 1/2 guava, 1Tbsp PB
2000 - 1 teaspoon PB
H2O w/lime, 1L
Bathed dogs and repotted orchids, so lots of bending, moving and lugging things around!
0800 - Yogurt, rasp/blueberries, walnuts; GreenTea/Peppermint x 3
1200 - cuke, 1Tbs PB
1500 - 1/2 chicken breast
1830 - Sea mussels, greens, mushrooms
H2O, 600cc ** lost track of water consumed
Sunday:
0700 - H2O, 300cc
0800 - 2eggs, 1/4c dry OATS mix
0900 - Green peppermint Tea
1130 - Papaya, Viet Tea
1230 - 2oz walnuts
1430 - Salad greens, tomatoe, carrot, salmon, mushrooms, grn onion, ginger, banana pepper EVO/lime
1800 - 1/2 guava, 1Tbsp PB
2000 - 1 teaspoon PB
H2O w/lime, 1L
Bathed dogs and repotted orchids, so lots of bending, moving and lugging things around!
Thursday, November 5, 2009
FLP-Friday-Day 54
0700 - Stretches
Nutrition:
0700 - H2O, 200cc
0745 - Oats Mis, Apple, Almonds; viet Tea
0930 - H2O, 350cc
1030 - Yogurt (1/2c), Raspberries (1/2c)
1330 - Mexican salad w/chicken, EVO/lime (ate only 1/2)
1530 - Asian Pear, almond butter (1Tbsp)
1900 - Greens, onion, tomatoe, straw mushrooms, chicken breast
1600 - Cardio: T/M: 5min @5km; 3min @8km, 2min @5km; 2min @8km, 1min @5km x 4 intervals
EXERCISES:
Clean & Jerk: x 12 (4kg)
Get-Up: x 9 (2kg)
Burpee-Push-Press: x 8 (4kg)
Lunge-TORSO: x 8 ea (4kg)
Ball Roll: x 12
3 Pt Toe Tappers: x 13 ea
Chin-Down/Sit-Ups: x 10
Stretches **don't exercise well in afternoon, so only did one set
Nutrition:
0700 - H2O, 200cc
0745 - Oats Mis, Apple, Almonds; viet Tea
0930 - H2O, 350cc
1030 - Yogurt (1/2c), Raspberries (1/2c)
1330 - Mexican salad w/chicken, EVO/lime (ate only 1/2)
1530 - Asian Pear, almond butter (1Tbsp)
1900 - Greens, onion, tomatoe, straw mushrooms, chicken breast
1600 - Cardio: T/M: 5min @5km; 3min @8km, 2min @5km; 2min @8km, 1min @5km x 4 intervals
EXERCISES:
Clean & Jerk: x 12 (4kg)
Get-Up: x 9 (2kg)
Burpee-Push-Press: x 8 (4kg)
Lunge-TORSO: x 8 ea (4kg)
Ball Roll: x 12
3 Pt Toe Tappers: x 13 ea
Chin-Down/Sit-Ups: x 10
Stretches **don't exercise well in afternoon, so only did one set
Wednesday, November 4, 2009
FLP - Thursday - Day 53
No exercise this morning. Out very late last night.
Nutrition:
0700 - H2O, 200cc
0730 - Juice: carrot, apple, ginger, orange
0745 - 2eggs, spinach, onion, straw mushrooms, EVO
0800 - Viet Tea
0930 - H2O, 350cc
1130 - Quick Shake: juice, spinach, almonds, 1/2banana, raspberries
1330 - Mexican salad w/ chicken breast, EVO/lime (ate 1/2)
1630 - Coconut/pineapple shake
1700 - Hazelnuts
1930 - Fish LAP, beef LAP, chicken salad, sausage, fish w/seaweed, fish soup, pork in chillie sauce; H2O (ate out with friends-Asian style)
Nutrition:
0700 - H2O, 200cc
0730 - Juice: carrot, apple, ginger, orange
0745 - 2eggs, spinach, onion, straw mushrooms, EVO
0800 - Viet Tea
0930 - H2O, 350cc
1130 - Quick Shake: juice, spinach, almonds, 1/2banana, raspberries
1330 - Mexican salad w/ chicken breast, EVO/lime (ate 1/2)
1630 - Coconut/pineapple shake
1700 - Hazelnuts
1930 - Fish LAP, beef LAP, chicken salad, sausage, fish w/seaweed, fish soup, pork in chillie sauce; H2O (ate out with friends-Asian style)
Tuesday, November 3, 2009
FLP-Wednesday-Day 52
0600 - CARDIO-Eliptical: 5min warm-up; 3min High Intensity; 2min Low Intensity x 3 Intervals (display for speed not working)
EXERCISES:
Clean & Jerk: 2 x 11 (4kg)
Get-up: 2 x 8 ea (2kg)
Burpee-Push-Press: 2 x 7 (4kg)
Alt Lunge-TORSO: 2 x 8 ea (4kg)
Ball Roll: 2 x 11
3 Pt Toe Tapper: 2 x 11 ea
Chin Down/Crunch: 2 x 9
Stretches
Nutrition:
0545 - Kiwi
06-0700 - H2O, 1L
0730 - Juice: carrot, apple, ginger, orange
0800 - 1/2 Smoothie: juice as above, raspberries, 1/2 banana, papaya, oats mix, flax oil, yogurt (4T), spinach, almonds (2T); Viet Tea
1000 - H2O, 350cc
1130 - 1/2 smoothie
1400 - Asian Pear, HwO, 100cc
1700 - Hazelnuts, 3oz
2000 - Wine x 2 glasses, lamb, mushroom soup, 1/4 cooked apple, H2O
2200 - Chocolate cake w/creme, giner ice cream
A decadent cheat evening with friends!
EXERCISES:
Clean & Jerk: 2 x 11 (4kg)
Get-up: 2 x 8 ea (2kg)
Burpee-Push-Press: 2 x 7 (4kg)
Alt Lunge-TORSO: 2 x 8 ea (4kg)
Ball Roll: 2 x 11
3 Pt Toe Tapper: 2 x 11 ea
Chin Down/Crunch: 2 x 9
Stretches
Nutrition:
0545 - Kiwi
06-0700 - H2O, 1L
0730 - Juice: carrot, apple, ginger, orange
0800 - 1/2 Smoothie: juice as above, raspberries, 1/2 banana, papaya, oats mix, flax oil, yogurt (4T), spinach, almonds (2T); Viet Tea
1000 - H2O, 350cc
1130 - 1/2 smoothie
1400 - Asian Pear, HwO, 100cc
1700 - Hazelnuts, 3oz
2000 - Wine x 2 glasses, lamb, mushroom soup, 1/4 cooked apple, H2O
2200 - Chocolate cake w/creme, giner ice cream
A decadent cheat evening with friends!
Monday, November 2, 2009
FLP-Monday-Day 50
NO EXERCISE TODAY-BEEN AWAY FOR 3 WEEKENDS IN A ROW-STAYED AT HOME FOR HOLIDAY
NUTRITION:
0800 - 1/2c Yogurt, 1cup Raspberries/Blueberries, 2oz pecans
0830 - Viet Tea
1230 - Hummus w/ 2oz port, carrots, purple cabbage, lettuce
1300 - Tea
1730 - Salad w/tomatoe, EVO/lime; Fish soup
1800 - Tea
2030 - Salad w/tomatoe, EVO/lime, Fish soup w/herbs added
2100 - H2O w/lime
NUTRITION:
0800 - 1/2c Yogurt, 1cup Raspberries/Blueberries, 2oz pecans
0830 - Viet Tea
1230 - Hummus w/ 2oz port, carrots, purple cabbage, lettuce
1300 - Tea
1730 - Salad w/tomatoe, EVO/lime; Fish soup
1800 - Tea
2030 - Salad w/tomatoe, EVO/lime, Fish soup w/herbs added
2100 - H2O w/lime
FLP-Tuesday-Day51
Well, my weight and inches are back up this morning. Guess my body didn't like the extra items over the weekend and the day off, yesterday :(
0610 - CARDIO - T/M: 5min @5km; 3min @8km, 2min @5km x 3 intervals (LATE AGAIN!)
Clean & JerK: 2 x 10 (4kg)
Get-Up: 2 x 7 ea (1kg)
Burpee-Push-Up-Press: 2 x 6 (4kg)
Alt Lunge-Torso: 2 x 7ea (4kg)
Ball Pass: 2 x 10
3 Pt Toe Tappers: 2 x 10ea
Chin-Down/Crunch: 2 x 8
Stretches
(could have done another set, but ran out of time)
Nutrition:
0600 - Papaya
06-0700 - H2O, 1L
0745 - Oats Cereal Mix (1/4c dry)
0800 - Viet Tea
0945 - H2O, 350cc
1030 - Quick shake: 2oz alminds, 1/2c raspberries, 1/2 banana, 1c spinach
1300 - Spinach salad w/ boiled egg, banana pepper, green capsium, EVO/lime
1530 - carrot
1930 - Roasted chicken, H2O
Had to take my husband to the airport across the border and afterwards did shopping, so wasn't able to eat properly. Munched on food while driving!
0610 - CARDIO - T/M: 5min @5km; 3min @8km, 2min @5km x 3 intervals (LATE AGAIN!)
Clean & JerK: 2 x 10 (4kg)
Get-Up: 2 x 7 ea (1kg)
Burpee-Push-Up-Press: 2 x 6 (4kg)
Alt Lunge-Torso: 2 x 7ea (4kg)
Ball Pass: 2 x 10
3 Pt Toe Tappers: 2 x 10ea
Chin-Down/Crunch: 2 x 8
Stretches
(could have done another set, but ran out of time)
Nutrition:
0600 - Papaya
06-0700 - H2O, 1L
0745 - Oats Cereal Mix (1/4c dry)
0800 - Viet Tea
0945 - H2O, 350cc
1030 - Quick shake: 2oz alminds, 1/2c raspberries, 1/2 banana, 1c spinach
1300 - Spinach salad w/ boiled egg, banana pepper, green capsium, EVO/lime
1530 - carrot
1930 - Roasted chicken, H2O
Had to take my husband to the airport across the border and afterwards did shopping, so wasn't able to eat properly. Munched on food while driving!
Wednesday, October 28, 2009
FLP - Day 46 - Thursday/Day 47-49
Thursday:
0610 - CARDIO - T/M: 5min @5km; 3min @ 8km, 2min @5km X 3 intervals (came late!)
EXERCISES:
Chin Down/Sit-Up: 3 x 8
3 Pt Toe Tappers: 3 x 12 ea
Wall Squat DB Raise: 3 x 12 w/4kg
Ball Roll Out/Knees: 3 x 12
Plank w/DB Slide: 3 x 8 w/12kg
Spiderman: 3 x 12
Stretches
Nutrition:
0600 - Kiwi
0610 - 0730 - H2O, 1.5L
0800 - Oats Mix, Apple, Almonds
Green Tea
0900 - H2O, 350cc
1000 - Flower Tea
1030 - Yogurt w/Papaya + Raspberries
1330 - Lettuce greens, onion, capsium, banana pepper, dakon, chicken breast, EVO/lime
ate 1/2
1730 - same as lunch, other half
2100 - 2oz hazelnuts
Friday:
0605-CARDIO-Eliptical: 5min warm-up; 3min High, 2min Low x 4 intervals
EXERCISES:
Chin Down/Sit-Up: 2 x 8
3 Pt Toe Tappers: 2 x 13
Wall Squat-DB Raise: 2 x 13 (4kg)
Ball Roll-Out/knees: 2 x 13
Plank w/DB slide: x 6 x 8 (12kg)
Spiderman: 2 x 13
Nutrition:
0545 - kiwi
06-0715 - H2O, 1L
0745 - Oats mix, 2 eggs
1000 - H2O, 350cc
1015 - chai tea, decaf
1030 - 2 slc bana, almonds
1300 - salad w/ chicken breast, EVO/lime
missed snack
1830 - salad w/ chicken breast, EVO/lime
Saturday:
Nutrition:
0630 - spinach omelete, green tea, bit of smoothie
1030 - Smoothie: coconut water, banana, rasp, papaya, almonds, spinach, yogurt
1330 - Tuna salad w/black beans, lettuce
1530 - Black beans
1830 - Salmon soup w/ carrots
2000 - 2oz wine
Sunday:
Nutrition:
0700 - 1 c rasp/blueberries, 1/2c yogurt, pecans 2oz
1030 - hummus, carrot, purple cabbage, cauliflower
1300 - pork strips, hummus, carrot, purple cabbage, cauliflower, lettuce
1530 - " " "
1830 - Pizza, 3 slices, H2O, 400cc
0610 - CARDIO - T/M: 5min @5km; 3min @ 8km, 2min @5km X 3 intervals (came late!)
EXERCISES:
Chin Down/Sit-Up: 3 x 8
3 Pt Toe Tappers: 3 x 12 ea
Wall Squat DB Raise: 3 x 12 w/4kg
Ball Roll Out/Knees: 3 x 12
Plank w/DB Slide: 3 x 8 w/12kg
Spiderman: 3 x 12
Stretches
Nutrition:
0600 - Kiwi
0610 - 0730 - H2O, 1.5L
0800 - Oats Mix, Apple, Almonds
Green Tea
0900 - H2O, 350cc
1000 - Flower Tea
1030 - Yogurt w/Papaya + Raspberries
1330 - Lettuce greens, onion, capsium, banana pepper, dakon, chicken breast, EVO/lime
ate 1/2
1730 - same as lunch, other half
2100 - 2oz hazelnuts
Friday:
0605-CARDIO-Eliptical: 5min warm-up; 3min High, 2min Low x 4 intervals
EXERCISES:
Chin Down/Sit-Up: 2 x 8
3 Pt Toe Tappers: 2 x 13
Wall Squat-DB Raise: 2 x 13 (4kg)
Ball Roll-Out/knees: 2 x 13
Plank w/DB slide: x 6 x 8 (12kg)
Spiderman: 2 x 13
Nutrition:
0545 - kiwi
06-0715 - H2O, 1L
0745 - Oats mix, 2 eggs
1000 - H2O, 350cc
1015 - chai tea, decaf
1030 - 2 slc bana, almonds
1300 - salad w/ chicken breast, EVO/lime
missed snack
1830 - salad w/ chicken breast, EVO/lime
Saturday:
Nutrition:
0630 - spinach omelete, green tea, bit of smoothie
1030 - Smoothie: coconut water, banana, rasp, papaya, almonds, spinach, yogurt
1330 - Tuna salad w/black beans, lettuce
1530 - Black beans
1830 - Salmon soup w/ carrots
2000 - 2oz wine
Sunday:
Nutrition:
0700 - 1 c rasp/blueberries, 1/2c yogurt, pecans 2oz
1030 - hummus, carrot, purple cabbage, cauliflower
1300 - pork strips, hummus, carrot, purple cabbage, cauliflower, lettuce
1530 - " " "
1830 - Pizza, 3 slices, H2O, 400cc
Tuesday, October 27, 2009
FLP - Day 45 - Wednesday
0600 - CARDIO - Eliptical: 5min @18; 3min @23-26, 2min @16-17 x 5 intervals
EXERCISES:
Chin Down/sit-Up: 3 x 7
3 Pt Toe Tappers: 3 x 11 ea
Wall Squat DB Raise: 3 x 11 ea 4kg
Ball Roll-Outs/Knees: 3 x 10
Plank w/DB Slide: 3 x 6 12kg
Spiderman: 3 x 10
Stretches
Nutrition:
06-0700 - H2O, 1L
0730 - Kiwi
0745 - 1/2 Smoothie: 1/2 cup oats mix, 4Tbs yogurt, Papaya (1/2c), Raspberries (1/2c), 1/2 banana, flax oil (1 Tbsp), greens, almonds (2Tbsp)
Green Tea
0930 - H2O, 350cc
1000 - Flower Tea, H2O, 350cc
1030 - 1/2 smoothie
1130 - Flower Tea
1200 - H2O, 350cc
1315 - Lettuce Greens, Tuna salad w/black beans, red capsium, onion, EVO/lime
1730 - 1/4 Chicken breast, carrot
1815 - Salmon, salad greens, cauliflower, tomatoe, onion, dakon, EVO/lime
H20, 300cc
EXERCISES:
Chin Down/sit-Up: 3 x 7
3 Pt Toe Tappers: 3 x 11 ea
Wall Squat DB Raise: 3 x 11 ea 4kg
Ball Roll-Outs/Knees: 3 x 10
Plank w/DB Slide: 3 x 6 12kg
Spiderman: 3 x 10
Stretches
Nutrition:
06-0700 - H2O, 1L
0730 - Kiwi
0745 - 1/2 Smoothie: 1/2 cup oats mix, 4Tbs yogurt, Papaya (1/2c), Raspberries (1/2c), 1/2 banana, flax oil (1 Tbsp), greens, almonds (2Tbsp)
Green Tea
0930 - H2O, 350cc
1000 - Flower Tea, H2O, 350cc
1030 - 1/2 smoothie
1130 - Flower Tea
1200 - H2O, 350cc
1315 - Lettuce Greens, Tuna salad w/black beans, red capsium, onion, EVO/lime
1730 - 1/4 Chicken breast, carrot
1815 - Salmon, salad greens, cauliflower, tomatoe, onion, dakon, EVO/lime
H20, 300cc
Monday, October 26, 2009
FLP - Day 44 - Tuesday
0605 - CARDIO - T/M: 5min @5km; 3min @8km, 2min @5km X 5 intervals
EXERCISE:
Chin Downs/Sit-Ups: 2 x 6
3 Pt Toe Tappers: 2 x 10
Wall Squat w/DB Raise: 2 x 10 (4kg)
Ball Roll-Outs: 2 x 5
Plank w/DB slide: 2 x 6 ea (12kg)
Spiderman: 2 x 6 ea
Stretches
Nutrition:
0545 - Papaya
06-0700 - H2O, 1.5L
0800 - Cereal Mix, 1/2cup dry
0930 - H2O, 350cc
1000 - Flower Tea
1030 - Quick Shake: almonds, papaya, 1/2 banana, spinach
1200 - H2O, 300cc
1300 - Spinach Salad - Carrot - dakon, egg, chicken breast, banana pepper, EVO/Lime
1400 - H2O, 300cc
1630 - Papaya
1830 - Fish, greens, mushroom, salad greens, cuke, tomatoe, 20z chicken, pork w/green beans
(dinner was eaten at a friend's house)
2100 - frozen blueberries; H2O, 300cc
EXERCISE:
Chin Downs/Sit-Ups: 2 x 6
3 Pt Toe Tappers: 2 x 10
Wall Squat w/DB Raise: 2 x 10 (4kg)
Ball Roll-Outs: 2 x 5
Plank w/DB slide: 2 x 6 ea (12kg)
Spiderman: 2 x 6 ea
Stretches
Nutrition:
0545 - Papaya
06-0700 - H2O, 1.5L
0800 - Cereal Mix, 1/2cup dry
0930 - H2O, 350cc
1000 - Flower Tea
1030 - Quick Shake: almonds, papaya, 1/2 banana, spinach
1200 - H2O, 300cc
1300 - Spinach Salad - Carrot - dakon, egg, chicken breast, banana pepper, EVO/Lime
1400 - H2O, 300cc
1630 - Papaya
1830 - Fish, greens, mushroom, salad greens, cuke, tomatoe, 20z chicken, pork w/green beans
(dinner was eaten at a friend's house)
2100 - frozen blueberries; H2O, 300cc
FLP - Day 43 - Monday
Well, here I am still blogging! I'm wondering if I continue the program for an additional 6 weeks, if I will have similar results??? I'd like to think so . . .
0700 - Stretches - really sore calves from the eliptical machine at the hotel gym!
1800 - CARDIO - Eliptical: 5min @19; 2min @30, 3min @17 x 2
EXERCISES:
Prisoner Squats: 2 x 10
Bench Sep-Ups: 2 x 10
Bench Push-Ups: 2 x 10
Burpees: 2 x 10 These are still challenging, but I can do them!
Bench Dips: 2 x 10
Get-Ups: 2 x 10 Ditto for these, but hey! I'm getting up!
Nutrition:
0745 - 1 cup raspberries, 1/2c yogurt, 2oz pecans; flower tea
0930 - Green Tea
1045 - Almonds, 20z
1200 - Green Tea
1400 - Broccoli, carrot, cuke, dakon, hummus
1700 - Ham (60g), vegies, lettuce, hummus
1930 - Chicken breast, spinach, mushrooms, green onion, EVO/lime
H2O = 2 L
0700 - Stretches - really sore calves from the eliptical machine at the hotel gym!
1800 - CARDIO - Eliptical: 5min @19; 2min @30, 3min @17 x 2
EXERCISES:
Prisoner Squats: 2 x 10
Bench Sep-Ups: 2 x 10
Bench Push-Ups: 2 x 10
Burpees: 2 x 10 These are still challenging, but I can do them!
Bench Dips: 2 x 10
Get-Ups: 2 x 10 Ditto for these, but hey! I'm getting up!
Nutrition:
0745 - 1 cup raspberries, 1/2c yogurt, 2oz pecans; flower tea
0930 - Green Tea
1045 - Almonds, 20z
1200 - Green Tea
1400 - Broccoli, carrot, cuke, dakon, hummus
1700 - Ham (60g), vegies, lettuce, hummus
1930 - Chicken breast, spinach, mushrooms, green onion, EVO/lime
H2O = 2 L
Sunday, October 25, 2009
FLP - Sunday - Day 42
Still at convention, but will be travelling back home, today. It felt nice not to have to get up and exercise.
Nutrition:
0630 - Omelette, cuke, tomatoe, carrot, 1 slice ham, 2 small fish, Papaya
Herb Tea x 3
H20, 1.5L
1030 - Almonds
1330 - Spinach, mushrooms, green onion, chicken breast
1600 - H20, 600cc
1630 - Same as lunch
2100 - Garbanzo beans (1/4c), 1/2 cuke
H20, 600cc
Plane was late, so "fun" cardio was walking throughout the airport!
Nutrition:
0630 - Omelette, cuke, tomatoe, carrot, 1 slice ham, 2 small fish, Papaya
Herb Tea x 3
H20, 1.5L
1030 - Almonds
1330 - Spinach, mushrooms, green onion, chicken breast
1600 - H20, 600cc
1630 - Same as lunch
2100 - Garbanzo beans (1/4c), 1/2 cuke
H20, 600cc
Plane was late, so "fun" cardio was walking throughout the airport!
FLP - Day 41 - Saturday
Make-up from Monday's missed exercise:
0600 - Cardio - Eliptical: 5min @18; 3min @24, 2min @18 x 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 15 x 15
Get-Up: 2kg x 8 x 10
Burpee combo 4kg x 6 x 6
Lunge-Torso: 4kg x 16 x 16
Ball Press: x 20 x 16 x 20
3pt Toe Tapper: x 12 x 12
Ball DB Press: 4kg x 15 x 15
Crunch x 15 x 15
0600 - Cardio - Eliptical: 5min @18; 3min @24, 2min @18 x 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 15 x 15
Get-Up: 2kg x 8 x 10
Burpee combo 4kg x 6 x 6
Lunge-Torso: 4kg x 16 x 16
Ball Press: x 20 x 16 x 20
3pt Toe Tapper: x 12 x 12
Ball DB Press: 4kg x 15 x 15
Crunch x 15 x 15
FLP - Day 40 - Friday
Well, I can truthfully say that I would not have been up exercising if it weren't for this program! My throat crud is still with me, but the head isn't pounding. The burpees seem to really stir up the coughing :(
0600 - CARDIO - T/M: 5min @4.5km; 3min @7.5km, 2min @4.5km x 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 15
Get-Up: x 6
Burpee-combo: 4kg x 6
Lunge-Torso: 4kg x 14
Ball Pass: x 16
3pt Toe Tappers: x 8
Crunch: x 10 Nothing to do chin-downs on at the hotel gym
Stretches
Nutrition:
0545 - 1/2 Apple
0730 - Oats Mix w/1/2 Apple
1100 - Raspberries, yogurt
1300 - Papaya, Omelete: 1 egg, onion, ham, chili, bell pepper, tomatoe, cuke, carrot, 1 slice ham, 2 small slices of fish
1600 - Banana, almonds
1800 - Spinach, salmon
I'm at convention, so the food is off, I was able to pack some things, but had to eat other items from the buffett.
0600 - CARDIO - T/M: 5min @4.5km; 3min @7.5km, 2min @4.5km x 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 15
Get-Up: x 6
Burpee-combo: 4kg x 6
Lunge-Torso: 4kg x 14
Ball Pass: x 16
3pt Toe Tappers: x 8
Crunch: x 10 Nothing to do chin-downs on at the hotel gym
Stretches
Nutrition:
0545 - 1/2 Apple
0730 - Oats Mix w/1/2 Apple
1100 - Raspberries, yogurt
1300 - Papaya, Omelete: 1 egg, onion, ham, chili, bell pepper, tomatoe, cuke, carrot, 1 slice ham, 2 small slices of fish
1600 - Banana, almonds
1800 - Spinach, salmon
I'm at convention, so the food is off, I was able to pack some things, but had to eat other items from the buffett.
Wednesday, October 21, 2009
FLP - Thursday - Day 39
Woke up feeling a bit stronger this morning, but had a coughing fit while on the treadmill. I was able to get through one set of exercises, but my head was pounding. I have to leave this afternoon for the convention. I will try to get in the rest of my exercises while I'm there. But, may not be able to blog until Sunday night.
0600 - CARDIO - T/M: 5min @5km; 3min @8km; 2min @5km x 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 14
Get-Up: 2kg x 10 ea side (not too quickly)
Burpee-Push-Up-Press: 4kg x 6
Lunge-torso Rotation: 4kg x 16
Ball Pass: x 20
3 Pt Toe Tappers: x 8 each side
Chin Down/Crunch: x 6
Stretches
Nutrition:
0545 - Asian Pear
06-0715 - H2o, 1.5L
0745 - 1 egg, spinach, green onion, mushroom, banana pepper
0800 - Green Tea
0900 - H2O, 350cc
1000 - Herb Tea
1030 - Shake: Papaya, 2oz almonds, green, coconut flesh
1200 - Herb Tea
1345 - Greens, salmon, mexican salad
1730 - Black Beans
1900 - Same as lunch
H2O, more than 2L total
0600 - CARDIO - T/M: 5min @5km; 3min @8km; 2min @5km x 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 14
Get-Up: 2kg x 10 ea side (not too quickly)
Burpee-Push-Up-Press: 4kg x 6
Lunge-torso Rotation: 4kg x 16
Ball Pass: x 20
3 Pt Toe Tappers: x 8 each side
Chin Down/Crunch: x 6
Stretches
Nutrition:
0545 - Asian Pear
06-0715 - H2o, 1.5L
0745 - 1 egg, spinach, green onion, mushroom, banana pepper
0800 - Green Tea
0900 - H2O, 350cc
1000 - Herb Tea
1030 - Shake: Papaya, 2oz almonds, green, coconut flesh
1200 - Herb Tea
1345 - Greens, salmon, mexican salad
1730 - Black Beans
1900 - Same as lunch
H2O, more than 2L total
Tuesday, October 20, 2009
FLP - Day 38 - Wednesday
Well, the timing could not be worse to feel like this! I'm trying to press through it, but when I tried a chin-down, I dropped worse than the first one!
0600 - Cardio - Eliptical: 5min @19; 3min @25-28, 2min @17-18 X 5 intervals
EXERCISES:
Clean & Jerk: 4kg X 12
Get-Up: 2kg x 7 each side
Burpee-Push-Up-Press: 4kg x 6
Alt Lunge-Torso Rotation: 4kg x 12
Ball Pass: x 16 (lying down, this wasn't too bad)
3point Toe Tappers: x 7 ea leg
Chin Down: Unable to get even 1, dropped like a rocket!
Nutrition:
06-0630 - H2O, 1L
0730 - 1/2 Smoothie w/spinach; almonds (1/4c) instead of protein powder
0800 - Green Tea
0930 - H2O, 350cc
1000 - Herb Tea
1030 - 1/2 Smoothie
1200 - Herb Tea
1230 - Tuna salad w/blk beans on salad greens - 1/2 portion
1500 - Coconut Water
1630 - Broccoli, Cauliflower, Carrot, Ham
1700 - H2O, 300cc
1930 - Salad, tomatoe, 1/2 cuke, Green onion, Salmon, EVO/lime
2000 - H2o, 500cc
0600 - Cardio - Eliptical: 5min @19; 3min @25-28, 2min @17-18 X 5 intervals
EXERCISES:
Clean & Jerk: 4kg X 12
Get-Up: 2kg x 7 each side
Burpee-Push-Up-Press: 4kg x 6
Alt Lunge-Torso Rotation: 4kg x 12
Ball Pass: x 16 (lying down, this wasn't too bad)
3point Toe Tappers: x 7 ea leg
Chin Down: Unable to get even 1, dropped like a rocket!
Nutrition:
06-0630 - H2O, 1L
0730 - 1/2 Smoothie w/spinach; almonds (1/4c) instead of protein powder
0800 - Green Tea
0930 - H2O, 350cc
1000 - Herb Tea
1030 - 1/2 Smoothie
1200 - Herb Tea
1230 - Tuna salad w/blk beans on salad greens - 1/2 portion
1500 - Coconut Water
1630 - Broccoli, Cauliflower, Carrot, Ham
1700 - H2O, 300cc
1930 - Salad, tomatoe, 1/2 cuke, Green onion, Salmon, EVO/lime
2000 - H2o, 500cc
Monday, October 19, 2009
FLP - Day 37 - Tuesday
Made it to workout, but was not able to complete the exercises :( Still feel like I've been run over.
0600 - CARDIO - T/M: 5min @ 5km; 3min @8km, 2min @5km X 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 10
Get-Up: 2.5kg x 6
Burpee-Push-Up-Press: 4kg x 6
Alt Lunge-Torso Rot: 5kg x 12
Ball Pass: x 16
3point Toe Tappers: x 6 ea leg
Chin Down/Crunch: x 3
Nutrition:
06-0700 - H2O, 1L
0730 - 1/3 c Coach's cereal mix; Herb Tea
0900 - H2O, 350cc
1030 - Quick Shake: 1/2c Raspberries, 1/2 Banana, 1/4c Almonds
1130 - H2O, 350cc
1200 - Herb Tea
1300 - Spinach salad (1-1/2c), egg, Chicken breast (3oz), EVO/lime
1600 - H2O, 500cc
1630 - 1cup broccoli/cauliflower
1900 - Sitr Fry: beef, broccoli, cauliflower, mushrooms, bok choy, onion, chilies, ginger, spinach, EVO/lime
1930 - H2O, 400cc
2000 - Herb Tea
2030 - Blueberries, 1c
0600 - CARDIO - T/M: 5min @ 5km; 3min @8km, 2min @5km X 5 intervals
EXERCISES:
Clean & Jerk: 4kg x 10
Get-Up: 2.5kg x 6
Burpee-Push-Up-Press: 4kg x 6
Alt Lunge-Torso Rot: 5kg x 12
Ball Pass: x 16
3point Toe Tappers: x 6 ea leg
Chin Down/Crunch: x 3
Nutrition:
06-0700 - H2O, 1L
0730 - 1/3 c Coach's cereal mix; Herb Tea
0900 - H2O, 350cc
1030 - Quick Shake: 1/2c Raspberries, 1/2 Banana, 1/4c Almonds
1130 - H2O, 350cc
1200 - Herb Tea
1300 - Spinach salad (1-1/2c), egg, Chicken breast (3oz), EVO/lime
1600 - H2O, 500cc
1630 - 1cup broccoli/cauliflower
1900 - Sitr Fry: beef, broccoli, cauliflower, mushrooms, bok choy, onion, chilies, ginger, spinach, EVO/lime
1930 - H2O, 400cc
2000 - Herb Tea
2030 - Blueberries, 1c
FLP - Day 36 - Monday
Woke up feeling like a truck had run over me . . . body felt like lead . . . arms and legs like strands of noodles . . .
0700 - Stretches
Tried to workout in morning and afternoon, but NO WAY . . . :(
Nutrition:
0700 - H2O, 350cc
0730 - 1/2c yogurt, 1c Rasp (no protein powder, yet, waiting for shipment)
0930 - H2O, 350cc
1015 - H2O, 350cc
1030 - Cuke-Peanuts-Raisins (my ants had to run along side, no celery at mkt)
1100 - Herb Tea
1200 - H2O, 350cc
Stuck at work an extra hour, no time to shop for garbanzo beans
1330 - Apple
1400 - Black beans (1/2c), vegies
1500 - H2O, 300cc
1730 - lettuce rollups w/ham, vegies, blended garbanzo beans
1800 - H2O, 350cc
1930 - Salmon, spinach, green salad, EVO/lime
2000 - H2O, 300cc
0700 - Stretches
Tried to workout in morning and afternoon, but NO WAY . . . :(
Nutrition:
0700 - H2O, 350cc
0730 - 1/2c yogurt, 1c Rasp (no protein powder, yet, waiting for shipment)
0930 - H2O, 350cc
1015 - H2O, 350cc
1030 - Cuke-Peanuts-Raisins (my ants had to run along side, no celery at mkt)
1100 - Herb Tea
1200 - H2O, 350cc
Stuck at work an extra hour, no time to shop for garbanzo beans
1330 - Apple
1400 - Black beans (1/2c), vegies
1500 - H2O, 300cc
1730 - lettuce rollups w/ham, vegies, blended garbanzo beans
1800 - H2O, 350cc
1930 - Salmon, spinach, green salad, EVO/lime
2000 - H2O, 300cc
Sunday, October 18, 2009
Just returned from the mountains and am exhausted. I will post my blog in my morning (your Sunday night).
Because I was travelling over the weekend, my eating schedule was affected, but I ate something every 3 hours, and mostly stayed with the menu. Trekking around, but no pics this time because it was rainy. I have some pics of some cute kids that I'll attach when I'm not at work :)
Nutrition:
0700 - Herb Tea
0730 - 1/2 Smoothie w/spinach (made at home and carried in the cooler)
1030 - 1/2 Smoothie
1300 - Fish and lots of green vegies (something local, no idea what to call in English)
1600 - Grilled chicken breast and 1/2 capsium (eaten while driving)
1800 - more chicken breast
2030 - Stir fry (should have eaten Sat evening, but no wok): chicken breast, broccoli, mushrooms, bok choy, onion
Lots of water . . . 2 L or more
I didn't do any cheat meal because I have to substitue so often because of where I live, that I figure I'll just wait until next weekend when I'll be in Bangkok at a convention and I won't be able to carry most of my food :( because I have to fly.
Because I was travelling over the weekend, my eating schedule was affected, but I ate something every 3 hours, and mostly stayed with the menu. Trekking around, but no pics this time because it was rainy. I have some pics of some cute kids that I'll attach when I'm not at work :)
Nutrition:
0700 - Herb Tea
0730 - 1/2 Smoothie w/spinach (made at home and carried in the cooler)
1030 - 1/2 Smoothie
1300 - Fish and lots of green vegies (something local, no idea what to call in English)
1600 - Grilled chicken breast and 1/2 capsium (eaten while driving)
1800 - more chicken breast
2030 - Stir fry (should have eaten Sat evening, but no wok): chicken breast, broccoli, mushrooms, bok choy, onion
Lots of water . . . 2 L or more
I didn't do any cheat meal because I have to substitue so often because of where I live, that I figure I'll just wait until next weekend when I'll be in Bangkok at a convention and I won't be able to carry most of my food :( because I have to fly.
Thursday, October 15, 2009
FLP-Friday-Day 33
TGIF!
I noticed that you decreased the high intensity cardio, but not until after I had done mine at yesterday's time.
0600 - CARDIO - Eliptical: 5min @19; 2:45min @24-26, 2min @17-18 X 5 intervals
EXERCISES:
Jackknife w/Push-Up: 15 x 15 x 15
Chin-Down: 15 x 15 x 15
Lunge-Curl-Press: 4kg x 20 x 20 x 20
Toe Tapper: 18 x 16 x 16 each leg
Squat-Curl-Press: 4kg x 15 x 15 x 15
Front Dual DB Raise: 4kg x 15 x 15 x 15
No time for stretches :(
Nutrition:
0545 - Orange
06-0700 - H2o, 1L
0745 - 2 eggs, OATS mix (1c)
0800 - Herb Tea
0945 - Herb Tea
1030 - Frozen Raspberries (1c), Hazelnuts (2oz)
1130 - H2O, 350cc
1200 - Herb Tea
1215 - H2O, 350cc
1330 - Salad greens (3c), Tomatoe, Carrot, Tuna, EVO/lime
1400 - H2O, 350cc
1630 - Apple, Peanuts (2oz)
1700 - H2O, 350cc
1830 - Salad (same as lunch)
1900 - H2O, 300cc
. . . more water to come . . .
I noticed that you decreased the high intensity cardio, but not until after I had done mine at yesterday's time.
0600 - CARDIO - Eliptical: 5min @19; 2:45min @24-26, 2min @17-18 X 5 intervals
EXERCISES:
Jackknife w/Push-Up: 15 x 15 x 15
Chin-Down: 15 x 15 x 15
Lunge-Curl-Press: 4kg x 20 x 20 x 20
Toe Tapper: 18 x 16 x 16 each leg
Squat-Curl-Press: 4kg x 15 x 15 x 15
Front Dual DB Raise: 4kg x 15 x 15 x 15
No time for stretches :(
Nutrition:
0545 - Orange
06-0700 - H2o, 1L
0745 - 2 eggs, OATS mix (1c)
0800 - Herb Tea
0945 - Herb Tea
1030 - Frozen Raspberries (1c), Hazelnuts (2oz)
1130 - H2O, 350cc
1200 - Herb Tea
1215 - H2O, 350cc
1330 - Salad greens (3c), Tomatoe, Carrot, Tuna, EVO/lime
1400 - H2O, 350cc
1630 - Apple, Peanuts (2oz)
1700 - H2O, 350cc
1830 - Salad (same as lunch)
1900 - H2O, 300cc
. . . more water to come . . .
Wednesday, October 14, 2009
FLP-Thursday-Day 32
0555 - CARDIO - T/M: 5min @5km; 2.45min @8km, 2min @5km X 5
EXERCISES:
Jackknife w/Push-up: 14 x 14 x 14
Chin-Downs: 14 x 14 x 14
Lunge-Curl-Press: 4kg x 18 x 18 x 18
Toe Tappers: 16 x 16 x 16 each leg
Squat-Curl-Press: 4kg x 14 x 14 x 14
Front Dual DB Raise: 4kg x 14 x 14 x 14
Stretches
Nutrition:
0545 - Small Asian Pear
06-0700 - H2o, 1.5L
0740 - Oats Mix, 1/2 Apple, Almonds (1Tbsp), Cinnamon
0800 - Green Tea
0930 - H2O, 350cc
1030 - Yogurt (1/2c), Raspberries (1/2c)
1100 - H2O, 350cc
1130 - Herb Tea
1245 - Jackfruit
1330 - Green salad, carrot, cuke, onion, capsium, 1/2chicken breast, EVO/lime
1500 - H2O, 300cc
1615 - Asian Pear, peanuts
1700 - H2O, 300cc
1800 - H2O, 200cc
1830 - 2 cups Eggplant, tomatoe, onion, garlic; 1-1/2 c salad from lunch, salmon filet
1900 - Herb Tea
1930 onward - H2O, 600cc
EXERCISES:
Jackknife w/Push-up: 14 x 14 x 14
Chin-Downs: 14 x 14 x 14
Lunge-Curl-Press: 4kg x 18 x 18 x 18
Toe Tappers: 16 x 16 x 16 each leg
Squat-Curl-Press: 4kg x 14 x 14 x 14
Front Dual DB Raise: 4kg x 14 x 14 x 14
Stretches
Nutrition:
0545 - Small Asian Pear
06-0700 - H2o, 1.5L
0740 - Oats Mix, 1/2 Apple, Almonds (1Tbsp), Cinnamon
0800 - Green Tea
0930 - H2O, 350cc
1030 - Yogurt (1/2c), Raspberries (1/2c)
1100 - H2O, 350cc
1130 - Herb Tea
1245 - Jackfruit
1330 - Green salad, carrot, cuke, onion, capsium, 1/2chicken breast, EVO/lime
1500 - H2O, 300cc
1615 - Asian Pear, peanuts
1700 - H2O, 300cc
1800 - H2O, 200cc
1830 - 2 cups Eggplant, tomatoe, onion, garlic; 1-1/2 c salad from lunch, salmon filet
1900 - Herb Tea
1930 onward - H2O, 600cc
Tuesday, October 13, 2009
FLP-Wednesday-Day 31
0555 - CARDIO - Eliptical: 5min @19; 2.5min @28; 2min @18 X 5
EXERCISES:
Jackknife w/ Push-Up: 12 x 12 x 12
Chin-Down: 12 x 12 x 12
Lunge-Curl-Press: 4kg x 16 x 16 x 16
Toe Tappers: 10 x 10 x 12
Squat-Curl-Press: 4kg x 12 x 12 x 12
Front Dual DB Raise: 4kg x 12 x 12 x 12
Stretches
Nutrition:
0545 - Asian Pear, Pecans (1oz)
06-0700 - H2O, 1.5L
0800 - Egg, onion, spinach (1c), capsium (1/8c), mushroom (3)
0815 - Herb Tea
0915 - H2o, 350cc
1000 - Herb Tea
1045 - Quick shake
1200 - Herb Tea
1300 - Mexican salad (1/2), Grilled Chicken Breast (1/2), EVO/lime
1530 - H2O, 240cc
1630 - Kidney beans (1/2c)
1800 - Salmon filet, Salad greens (1c), Tomatoe, Onion, Cuke, EVO/lime
1830 - Herb Tea
1900 onward - H2O, 900cc
EXERCISES:
Jackknife w/ Push-Up: 12 x 12 x 12
Chin-Down: 12 x 12 x 12
Lunge-Curl-Press: 4kg x 16 x 16 x 16
Toe Tappers: 10 x 10 x 12
Squat-Curl-Press: 4kg x 12 x 12 x 12
Front Dual DB Raise: 4kg x 12 x 12 x 12
Stretches
Nutrition:
0545 - Asian Pear, Pecans (1oz)
06-0700 - H2O, 1.5L
0800 - Egg, onion, spinach (1c), capsium (1/8c), mushroom (3)
0815 - Herb Tea
0915 - H2o, 350cc
1000 - Herb Tea
1045 - Quick shake
1200 - Herb Tea
1300 - Mexican salad (1/2), Grilled Chicken Breast (1/2), EVO/lime
1530 - H2O, 240cc
1630 - Kidney beans (1/2c)
1800 - Salmon filet, Salad greens (1c), Tomatoe, Onion, Cuke, EVO/lime
1830 - Herb Tea
1900 onward - H2O, 900cc
Monday, October 12, 2009
Fat Loss Project - Day 30
0600 - CARDIO - T/M: 5min @5km; 2.5min @8km, 2min @5km x 5 intervals
EXERCISES:
Jacknife w/Push-up: x 11
Chin Down: x 11
Lunge-Curl-Press: x 14
Toe-Tapper: x 10 ea
Squat-Curl-Press: x 11
Front dual DB Raise: x 11
Only got 1 circuit in - experienced low blood sugar - could not continue - barely able to drive home.
Nutrition:
0600-0645 - H2O, 1L
0700 - Paypaya, 1/4cup
0730 - 1/2 Smoothie (1/2c ripe papaya/1/2c raspberries, greens added, coconut water)
0800 - Tea
0915 - Black Ginger Tea
1030 - 1/2 Smoothie
1100 - Herb Tea
1200 - Herb Tea
1300 - Asian Pear
1330 - Tuna salad (1/2 portion, w/ 2cups lettuce)
1630 - Broccoli-Carrot-Celery-1/4 Chicken Breast-Lime
1730 - H2O, 500cc
1930 - 2c salad greens, 1/2c vegies, 1/2 pork loin, EVO/lime
2100 - H2O, 400cc
EXERCISES:
Jacknife w/Push-up: x 11
Chin Down: x 11
Lunge-Curl-Press: x 14
Toe-Tapper: x 10 ea
Squat-Curl-Press: x 11
Front dual DB Raise: x 11
Only got 1 circuit in - experienced low blood sugar - could not continue - barely able to drive home.
Nutrition:
0600-0645 - H2O, 1L
0700 - Paypaya, 1/4cup
0730 - 1/2 Smoothie (1/2c ripe papaya/1/2c raspberries, greens added, coconut water)
0800 - Tea
0915 - Black Ginger Tea
1030 - 1/2 Smoothie
1100 - Herb Tea
1200 - Herb Tea
1300 - Asian Pear
1330 - Tuna salad (1/2 portion, w/ 2cups lettuce)
1630 - Broccoli-Carrot-Celery-1/4 Chicken Breast-Lime
1730 - H2O, 500cc
1930 - 2c salad greens, 1/2c vegies, 1/2 pork loin, EVO/lime
2100 - H2O, 400cc
Sunday, October 11, 2009
Fat Loss Project - Day 29
Really HOT and HUMID, today. Everything difficult - started dripping perspiration on the 2nd CARDIO interval. What's with those toe tappers? Spent more time trying to stay on the ball than tapping!
0600 - CARDIO - Eliptical: 5min @19; 2.5min @26-28, 2min @18 - X 5 Intervals.
EXERCISES:
Jacknife w/push-up: 10 x 10 x 10
Chin Downs: bw x 10 x 10 x 10
Lunge-Curl-Press: 4kg x 12 x 12 x 12
Toe Tapper: 7 x 7 x 7
Squat-Curl-Press: 4kg x 10 x 10 x 10
Front Dual DB Raise: 4kg x 10 x 10 x 10
Stretches
Nutrition:
06-0700 - H2o, 1L
0800 - Oats Mix, TONS!
0900 - Herb Tea
1030 - Quick shake
1200 - Herb Tea
1330 - Spinach salad, + onion, chili peppers
1430 - H2O, 600cc
1530 - Carrot, HUGE
1930 - Stir-Fry with beef + onon, chili pepper, garlic, fish sauce
2000 - H2O with lime, 400cc
0600 - CARDIO - Eliptical: 5min @19; 2.5min @26-28, 2min @18 - X 5 Intervals.
EXERCISES:
Jacknife w/push-up: 10 x 10 x 10
Chin Downs: bw x 10 x 10 x 10
Lunge-Curl-Press: 4kg x 12 x 12 x 12
Toe Tapper: 7 x 7 x 7
Squat-Curl-Press: 4kg x 10 x 10 x 10
Front Dual DB Raise: 4kg x 10 x 10 x 10
Stretches
Nutrition:
06-0700 - H2o, 1L
0800 - Oats Mix, TONS!
0900 - Herb Tea
1030 - Quick shake
1200 - Herb Tea
1330 - Spinach salad, + onion, chili peppers
1430 - H2O, 600cc
1530 - Carrot, HUGE
1930 - Stir-Fry with beef + onon, chili pepper, garlic, fish sauce
2000 - H2O with lime, 400cc
Friday, October 9, 2009
Fat Loss Project - Day 27&28
Sat - Day 27
I'm so used to getting up early, that I couldn't sleep in on a rare Saturday morning when I'm in my own bed! So, I took a nice warm bath with Bali Herbs (no Epsom Salts over here, either).
Nutrition:
0600 - H2O, 600cc
0715 - 1/2 Smoothie w/spinach added
0800 - Herb Tea
0830 - Herb Tea
0930 - H2O, 200cc
1030 - 1/2 Smoothie
1100 - H2O, 200cc
1230 - Tuna salad
1300 - H2O, 600cc
1400 - H2O, 600cc
1500 - Apple
1800 - Chicken breast, cuke
2000 - Salmon on salad greens, cuke, red capsium
Sunday - DAY 28
Nutrition:
0730 - Herb Tea; H2O, 300cc
0830 - Kiwi
0930 - Eggs omelet
1230 - Quick Smoothie
1330 - Herb Tea
1500 - Tuna salad
1600 - H2O, 300cc
1800 - Kidney beans
1830 - H2O, 300cc
2000 - Salmon on salad greens, cuke, red capsium
2130 - H2O, 600cc
FUN CARDIO: Swimming
Thursday, October 8, 2009
Fat Loss Project - Day 26
0600 - CARDIO - T/M: 5min @5km; 2.5min @8km; 2min @5km (x4)
EXERCISES:
Ball Jacknife: bw x 16 x 16 x 16
Chin Down: bw x 12 x 12 x 12
Squat w/Curl: 4kg x 20 x 20 x 20
Push-Up: bw x 16 x 16 x 16
Ball Bench Press: 4kg x 18 x 18 x 18
Squat-Curl-Press: 4kg x 16 x 16 x 16
Ball rotations: 10lbs x 16 x 16 x 16
Stretches
Nutrition:
0545 - Small Orange, Pecans (1Tbsp)
06-0700 - H2O, 1 L
0745 - 2 eggs
0800 - Oats Mix, 1cup
0815 - Decaf Tea
0945 - H2O, 350cc
1100 - Almonds (2oz), Frozen Raspberries (1c)
1130 - H2O, 350cc
1200 - Herb Tea
1330 - Salad greens, tomatoe, carrot, onion, chili, grilled chicken breast
1400 - H2O, 200cc
1430 - H2O, 200cc
1600 - H2O, 200cc
1630 - Apple, peanuts
1830 - Same as lunch + tiny cuke
1900 - H2O, 400cc
EXERCISES:
Ball Jacknife: bw x 16 x 16 x 16
Chin Down: bw x 12 x 12 x 12
Squat w/Curl: 4kg x 20 x 20 x 20
Push-Up: bw x 16 x 16 x 16
Ball Bench Press: 4kg x 18 x 18 x 18
Squat-Curl-Press: 4kg x 16 x 16 x 16
Ball rotations: 10lbs x 16 x 16 x 16
Stretches
Nutrition:
0545 - Small Orange, Pecans (1Tbsp)
06-0700 - H2O, 1 L
0745 - 2 eggs
0800 - Oats Mix, 1cup
0815 - Decaf Tea
0945 - H2O, 350cc
1100 - Almonds (2oz), Frozen Raspberries (1c)
1130 - H2O, 350cc
1200 - Herb Tea
1330 - Salad greens, tomatoe, carrot, onion, chili, grilled chicken breast
1400 - H2O, 200cc
1430 - H2O, 200cc
1600 - H2O, 200cc
1630 - Apple, peanuts
1830 - Same as lunch + tiny cuke
1900 - H2O, 400cc
Wednesday, October 7, 2009
Fat Loss Project - Day 25
0600 - Cardio
Eliptical: 5min @19; 2.5min @28; 2min @18; 2.5min @26-28; 2min @18-19; 2.5min @28-29; 2min @18; 2.5min @26-28; 2min @17-18
Exercises:
Ball Jacknife: bw x 15 x 15 x 15
Chin Down: bw x 10 x 10 x 10 :(
Squat w/Curl: 4kg X 18 x 18 x 18
Push-Up: bw x 15 x 15 x 15
Ball Bench Press: 4kg x 15 x 15 x 15
Squat-Curl-Press: 4kg x 15 x 15 x 15
Ball Rotations: 10lb x 16 x 16 x 16
Stretches
Nutrition:
06-0700 - H2O, 1.5L
0730 - Oats Mix (1/2c), Apple (1/2), Almonds (1Tbsp)
0800 - Herb Tea
0930 - H2O, 350cc
1000 - Herb Tea
1030 - Yogurt (1/2c), Frozen Raspberries (1/2c)
1100 - H2O, 350cc
1130 - Herb Tea
1300 - Pomello (1/2 small)
1330 - Green Salad (1-1/2c), Vegies (1/2c), Grilled Chicken breast (1/2), EVO/lime
1530 - Pear, Almonds (2oz)
1600 - Decaf Tea w/lime
1700 - H2O, 400cc
1815 - Green beans, Eggplant, Onion, Chilie, w/smoked paprika; Green salad (1c), Tomatoe, Grilled Pork, EVO/lime
1845 - Decaf Tea
1930 - H2O, 500cc
Eliptical: 5min @19; 2.5min @28; 2min @18; 2.5min @26-28; 2min @18-19; 2.5min @28-29; 2min @18; 2.5min @26-28; 2min @17-18
Exercises:
Ball Jacknife: bw x 15 x 15 x 15
Chin Down: bw x 10 x 10 x 10 :(
Squat w/Curl: 4kg X 18 x 18 x 18
Push-Up: bw x 15 x 15 x 15
Ball Bench Press: 4kg x 15 x 15 x 15
Squat-Curl-Press: 4kg x 15 x 15 x 15
Ball Rotations: 10lb x 16 x 16 x 16
Stretches
Nutrition:
06-0700 - H2O, 1.5L
0730 - Oats Mix (1/2c), Apple (1/2), Almonds (1Tbsp)
0800 - Herb Tea
0930 - H2O, 350cc
1000 - Herb Tea
1030 - Yogurt (1/2c), Frozen Raspberries (1/2c)
1100 - H2O, 350cc
1130 - Herb Tea
1300 - Pomello (1/2 small)
1330 - Green Salad (1-1/2c), Vegies (1/2c), Grilled Chicken breast (1/2), EVO/lime
1530 - Pear, Almonds (2oz)
1600 - Decaf Tea w/lime
1700 - H2O, 400cc
1815 - Green beans, Eggplant, Onion, Chilie, w/smoked paprika; Green salad (1c), Tomatoe, Grilled Pork, EVO/lime
1845 - Decaf Tea
1930 - H2O, 500cc
Tuesday, October 6, 2009
Fat Loss Project - Day 24
0605 - CARDIO
T/M: 5min @5km; 2:15min @8km; 2min @5km (4 intervals) I didn't get the e-mail in time to know about the increase in time - will adjust tomorrow. I anticipated the increase in reps for the exercises.
EXERCISES:
Ball-Jacknife: bw x 14 x 14 x 14
ChinDown: bw x 10 x 10 x 10 Stood on bench and lowered down
Squat w/curl: 4kg x 16 x 16 x 16
Push-Up: bw x 13 x 12 x 12
Ball-Bench Press: 4kg x 14 x 14 x 14
Squat-Curl-Press: 4kg x 14 x 14 x 14
Ball-Rotations: 10lb x 15 x 15 x 15 Used hand pull down on arm press machine
Stretches
Nutrition:
06-0700 - H2O, 1.5L
0730 - Small orange
0745 - Egg, Spinach (1/2c), green onion
0800 - Herb Tea
1045 - Quick shake (used 2oz Almonds instead of the butter)
1115 - H2O, 350cc
1145 - Herb Tea
1315 - Mexican Salad w/chilies & garlic (1/4 of mix), 1/2 grilled chicken breast, EVO/lime
1430 - H2O, 300cc
1630 - Black beans (1/2c), celery, peppers, onion
1845 - Tuna burger on greens, tomatoe, cuke, 3 green olives
1930 - H2O, 900cc
T/M: 5min @5km; 2:15min @8km; 2min @5km (4 intervals) I didn't get the e-mail in time to know about the increase in time - will adjust tomorrow. I anticipated the increase in reps for the exercises.
EXERCISES:
Ball-Jacknife: bw x 14 x 14 x 14
ChinDown: bw x 10 x 10 x 10 Stood on bench and lowered down
Squat w/curl: 4kg x 16 x 16 x 16
Push-Up: bw x 13 x 12 x 12
Ball-Bench Press: 4kg x 14 x 14 x 14
Squat-Curl-Press: 4kg x 14 x 14 x 14
Ball-Rotations: 10lb x 15 x 15 x 15 Used hand pull down on arm press machine
Stretches
Nutrition:
06-0700 - H2O, 1.5L
0730 - Small orange
0745 - Egg, Spinach (1/2c), green onion
0800 - Herb Tea
1045 - Quick shake (used 2oz Almonds instead of the butter)
1115 - H2O, 350cc
1145 - Herb Tea
1315 - Mexican Salad w/chilies & garlic (1/4 of mix), 1/2 grilled chicken breast, EVO/lime
1430 - H2O, 300cc
1630 - Black beans (1/2c), celery, peppers, onion
1845 - Tuna burger on greens, tomatoe, cuke, 3 green olives
1930 - H2O, 900cc
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