FLP II - Thursday - Day 38

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

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

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