Wow! I am a little toasty at the end of today...I am sure I will be fine after some sleep :)
Slept in a little...breakfast was rushed so I made a shake
6:45 shake - 1/2c oats, 2 scoops isopure, 3 slices frozen peach, splenda
7:15 cardio - 30 minutes moderate intensity random program on elliptical
coffee, splenda
9:30 1/2 a large apple, 5 oz chicken tenders, grilled
12:30 5 oz chicken breast, sm sweet potato, broccoli (cooked with smart blend oil and garlic)
2:09 - 3:45 workout
Warmed up for about 4 minutes on precor elliptical
crunches - 3 sets of 20
reverse curls (the leg raise stand was uncomfortable, smae muscles..) - 3 sets of 20
oblique crunches - 3 sets of 20 on each side
1 arm db rows 20lbsX12, 25X12, 25X12, 25X12
pulldowns 80X12, 80X12, 80X10
shrugs barbell 55X15, 55X15, 55X15
lying back extension (i kind of spaced out and couldn't remember what hyperextension was supposed to be..the back extension stand was uncomfortable, so I did these) 3 sets 15 reps
incline db curls 12'sX12, 12'sX12, 12'sX12
concentration curl 15X12, 15X10, 15X8 (fatigue, anyone?)
calf raises with step on smith machine 70lbsX15, 70X15, 70X12, 70x12 my calves/lower legs were screaming - I hope this doesn't make my plantar fasciitis worse...
calf presses on leg press 4 sets of 60lbsX20 (i was so proud that I made myself do them all..)
The calf exercises really sucked, but i think that is my own dysfunction cropping up and it should get better. I stretched for a while afterards and though I am tired, I feel great!!! I can already tell that laughing is going to hurt tomorrow.
4:00 shake - 2 1/2 scoops muscle milk 40g pro, 15g cho, 22.5g fat
6:50 4 pollock fillets, 1/2c lima beans, 1c cauliflower
snack will be protein pudding before bed.
A good first day!
United StatesSlept in a little...breakfast was rushed so I made a shake
6:45 shake - 1/2c oats, 2 scoops isopure, 3 slices frozen peach, splenda
7:15 cardio - 30 minutes moderate intensity random program on elliptical
coffee, splenda
9:30 1/2 a large apple, 5 oz chicken tenders, grilled
12:30 5 oz chicken breast, sm sweet potato, broccoli (cooked with smart blend oil and garlic)
2:09 - 3:45 workout
Warmed up for about 4 minutes on precor elliptical
crunches - 3 sets of 20
reverse curls (the leg raise stand was uncomfortable, smae muscles..) - 3 sets of 20
oblique crunches - 3 sets of 20 on each side
1 arm db rows 20lbsX12, 25X12, 25X12, 25X12
pulldowns 80X12, 80X12, 80X10
shrugs barbell 55X15, 55X15, 55X15
lying back extension (i kind of spaced out and couldn't remember what hyperextension was supposed to be..the back extension stand was uncomfortable, so I did these) 3 sets 15 reps
incline db curls 12'sX12, 12'sX12, 12'sX12
concentration curl 15X12, 15X10, 15X8 (fatigue, anyone?)
calf raises with step on smith machine 70lbsX15, 70X15, 70X12, 70x12 my calves/lower legs were screaming - I hope this doesn't make my plantar fasciitis worse...
calf presses on leg press 4 sets of 60lbsX20 (i was so proud that I made myself do them all..)
The calf exercises really sucked, but i think that is my own dysfunction cropping up and it should get better. I stretched for a while afterards and though I am tired, I feel great!!! I can already tell that laughing is going to hurt tomorrow.
4:00 shake - 2 1/2 scoops muscle milk 40g pro, 15g cho, 22.5g fat
6:50 4 pollock fillets, 1/2c lima beans, 1c cauliflower
snack will be protein pudding before bed.
A good first day!