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