Thursday and Friday

Thursday night I didn't get home until after 8pm and I had grabbed a protein bar from a gas station. Not ideal either.

Friday

 Breakfast: my husband made eggs and bacon, so I made it a bit healthier by adding some broccoli.

Lunch & Snacks: I made the same salad I had yesterday and snacked on that all day.

Then I worked late and so did my husband, and then we had unexpected visitors, and my husband decided to order a pizza.  That was my dinner.   Really not good!  But its real life.

I'm going to have a veggie omelet for breakfast today.  I'll be back to posting on Monday as I have a packed weekend and need to spend time with my kids!

Lunch and snack

Grilled chicken breast, black beans, corn, avocado, onion, evoo, lemon juice (I was out of lime), and cilantro.

7-19 Postworkout Breakfast

3 eggs baked with green peppers & onions and almond meal pancakes (almond meal instead of flour, still working on this recipe will add later).

Workout 7-19

Good mornings
45 lbs x 10
65 lbs x 10
95 lbs x 10
95 lbs x 8

Lying leg curl - single leg
15 lbs x 10 each leg
20 lbs x 10
25 lbs x 8

Standing calf raises (the machine at my new gym is much harder than at the old)
80 lbs x 15
100 lbs x 15
120 lbs x 12

Single leg dumbbell deadlifts
10 lbs dumbbells x 10
10 lbs x 8
10 lbs x 7

Hip abduction superset
70 lbs x 12
80 lbs x 12
90 lbs x 12

Hip adduction superset
70 lbs x 12
80 lbs x 12
90 lbs x 12

Glute machine - bent over kick back
50 lbs x 10 each leg
62.5 lbs x 10
75 lbs x 10
87.5 lbs x 10

7-18 food

Here's my lunch and then snack, yes they are pretty much identical b/c I'm lazy lol.  Grilled chicken with half a sweet potato and string beans with a little organic butter.

Then for dinner I had a cheeseburger with no bun.  Again, not ideal, but I got home from work 2 hours late and that's what I got - a cold burger.  fun times.

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