fat Loss Project ~ Day 11

Cardio
Warmup: treadmill - 5 minutes
3 sets of
2 minutes high intensity (10 incline @ 3.4)
then 2 minutes and 15 seconds low intensity (1.0 incline @ 2.7)

Strength Training
Shoulder Squat Weighted 3 x 13 reps
Step-Ups Weighted 3 x 13 reps
Decline Pushup 1 x 13 reps, 1 x 8 reps, 1 x 13 rep (on the wall)
Dumbbell Burpees 1 x 13 reps, 1 x 10 reps, 1 x 13 reps (no weight)
Bench Dips - Feet Up chair 8 reps, 2 x 13 reps (feet on ground)
Get-Ups - 1 x weighted 13 reps, 1 x 8 reps (no weight), 1 x 11 reps (no weight)

Food Journal
8:30am
2 slices cantaloupe
1 slice pineapple
1 cup of oatmeal

@ all day business workshop
10:45am
1/2 cup of strawberries

12pm
1 1/2 cups mixed greens
1/2 tomato
6-8 grilled asparagus spears
1 grilled chicken breast

4:30pm
1 apple

8:30pm
1 cup grilled asparagus spears
2 cups of grilled zucchini/yellow squash
1 serving (6-8oz) grilled halibut

1 16.9oz water
4 8oz glasses water
1 20 oz decaf green tea