Thursday Food

6am: protein shake and tea with cream

Above is a picture of the food I brought to work with me.

9:00am 1 cup of egg whites with spinach, sundried tomatoes, onions and bell peppers and 2 clementines and 1/4 an apple

green tea

11:30pm: chicken breast with a cup or so of mixed veggies and 4 oz baked sweet potato w/ cinnamon sprinkled on

green tea

3:00pm: 3 omega 3 eggs over salad with apple cider vinegar

6:30ish - postworkout shake at gym - chocolate protein, skim milk, banana and peanut butter - YUM

8:30 pm - peanut butter spread on a plain brown rice cake and a cup of organic whole milk

9pm - my husband brought home some ice cream so i had a serving of haagen daaz
(see i'm not always perfect, but I made sure my snack was after a workout, would've been better if closer to the workout though)

Thursday's Workout

Workout at about 5:30pm

Wide Lat Pull Downs
50 lbs x 10
70 lbs x 10
90 lbs x 8
90 lbs x 6

Lying Leg Raises
3 sets of 15

Bent Over Row on plate loaded lever
25 lbs x 10
35 lb x 10
45 lbs x 8
45 lbs x 6
my shoulder has been hurting and it was really hurting here

Seated Cable Row
70 lbs x 10
80 lbs x 10
90 lbs x 10

Rear Delt - Reverse Fly
50 lbs x 10
60 lbs x 10
60 lbs x 8

Preacher Curls - Single Arm
20 lbs x 8
20 lbs x 8
20 lbs x 7

Ab Coaster
1 set of 5 forward, 5 left, 5 right
1 set with 5 lbs added of 5 forward,5 left, 5 right
1 set with 5 lbs added of 5 forward, 5 left, 5 right, 5 forward

Cable Bicep Curl
20 lbs x 10
25 lbs x 8
25 lbs x 6

Cardio
3 minutes walking at 3 then 4 mph
sprints for 8 minutes
15 seconds sprint at 10 mph, 30 seconds rest
cool down 2 minutes walking 3.5 mph

Wednesday Food

6:30am- cup of Tazo Awake tea and 1 tbsp organic cream

8:00am - pumpkin protein pancakes - yeah I'm obsessed with these as a good way of getting in my morning protein, I'm sick of omelets!

12pm: more left over fajita spiced chicken over spinach with a dressing made with olive oil and vinegar & spices

3pm - 3 omega 3 hard boiled eggs

5:30pm:

 Extra lean ground beef & cheddar cheese (cooked as burger and then cut up) over spinach salad w/ a small amount of homemade italian dressing (made w/ olive oil)


8:30pm: 1/2 serving of pumpkin protein pancakes and 28g mixed nuts.

Work & Jury Duty in the Way of Workouts

Yesterday and today I've had extra work to do and this evening I have jury duty at night court.  So, I've missed my workouts the past 2 days...this just means I will have to workout harder on the weekend.  I'll definitely have a workout posted tomorrow though.

Tuesday Food

5:00am 1 scoop Isopure and 2 tbsp flax seeds

green tea

8:00am - Pumpkin Protein Pancakes w/ a tiny bit of pasture butter

green tea

11:30am - 140g of chicken with fajita seasoning and spinach with oil & vinegar dressing

2:30pm - 3 omega 3 hard boiled eggs (again needs vegetables, need to do better planning)

6pm - 1 1/2 pieces of tilapia and the rest of my plate filled with asparagus that had been cooked with olive oil and garlic

8pm - 1 scoop of isopure and 2 servings of mixed nuts...should've went with 1 serving, but I was starving!

Monday Food

5am: 1 scoop of Isopure (25g protein) in water and 2 tbsp ground flax seeds

7:15am: postworkout 1 scoop of Surge Recovery

A cup of green tea

9:30am: 3 egg cupcakes (recipe later) and 1/8 cup steel cut oatmeal cooked in water and 2/3 cup wild blueberries

A cup of green tea

12:30pm: grilled chicken with red onions and bell peppers, 50g of great northern beans, and 4 tbsp pumpkin w/ 1 tbsp organic half and half and a tiny sliver of pasture butter w/ pumpkin pie spice

3:30pm: 3 omega 3 eggs ( I was supposed to also have veggies)

6pm: chicken breast with orange and yellow bell peppers and onions in fajita seasoning and 2 tbsp hot salsa

8:30pm: 1 scoop of isopure and 28g of pecans/walnuts/almonds

This Morning's Workout

I'm going to try to be better about posting:

This morning: Glutes, Triceps, Calves.  I had to cut out some calves due to time constraints this morning.

Hip Abductor and Hip Adductor machines: 2 sets of 12 with 80 lbs, then 90 lbs on each machine

Really Wide Squats in Smith Machine
1x12 with bar
1x12 with added 25 lbs plates
1x12 with added 35 lbs plates
1x12 with added 45 lbs plates

Close Push Ups - all bodyweight, these are tough for me
1x10
1x8
1x8

Calf Press
240 lbs x 12
260 lbs x 12
280 lbs x 10

StepUps with preloaded barbell on back (superset)
50 lbs x 12 each leg
60 lbs x 12 each leg
60 lbs x 12 each leg

Tricep Bench Dip (superset)
bodyweight x 12
bw + 15 x 12
bw + 15 x 10

Single Leg Leg Press
50 lbs x 12 (each leg)
70 lbs x 12
90 lbs x 12

Tricep Rope Pull Down
60 lbs x 12
70 lbs x 12
80 lbs x 10

Barbell Glute Bridges
30 lbs x 12
50 lbs x 12
50 lbs x 12

Tricep Rope Extensions
50 lbs x 10
60 lbs x 8