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
Monday, November 30, 2009
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!
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