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
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