Am cardio:
30 minutes hills program level 9 eliptical

Back and Hammies

warm-up 4:30 min on treadmill, light pull-ups and dips

pull-ups -140X12, -140X10, -140X9
closegrip pull-downs 90X12, 100X10, 110X9
wide cable rows 90X12, 95X10, 105X8 easier than last time :)
seated leg curl 100X12, 120X10, dropset 120X8 100X8 80X8 60X8
SLDL limited ROM 115X12, 125X10, 135X8

the sun actually came out this afternoon, so I walked the dogs for 1/2 an hour...

PM cardio 45 minutes recumbent bike, random program level 5

MOnday Food:
6:15
1 scoop nectar

cardio

7:25
1 scoop nectar
1/2c oats
TBSP smart balance light, sf syrup

10:30
1/2c brown rice
5 oz chicken

workout

1:15
PWO shake

2:30
6 oz baked potato
5 oz steak (leftovers :) )

5:15
5 oz chicken
1/2c brown rice
Walden farms BBQ

cardio

8:30
1/4c oats
2 eggs
4 whites
Wf syrup
tsp coconut oil for cooking
2 tsp smart balance lite

Things I did right on Monday:
1) Pulled myself and the kids away from the Xbox and took the dogs out for a walk.
2) worked out - hard, apparently, back sore today :)
3) Ate clean....

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