Cardio
5 Minute Warmup
Treadmill - 2:15 high - 2:00 low x4
Strength Training
Jackknife 10 reps x 3
Single Arm Band Pull Downs 10 reps x 2, + 8 reps
Alternating Lunges w/Curl 12 reps per leg x 3
Pushups 10 reps x 3
Dumbbell BP on ball 10 reps x 3
Squat, Curl, Press 10 reps x 3
Band Rotations on Ball 10 reps L/R x 3
Food Journal
Breakfast 8:30am
2 Eggs scrambled
1 cup of cooked old fashioned oats
stevia and cinnamon
Snack 10:30am
1 cup of fresh raspberries
2 oz of almonds
Lunch 12:30pm
3 cups of salad greens
1 whole tomato
1 sliced carrot
1 6 oz grilled chicken sliced
1 tbsp of olive oil + lemon juice
Snack 3:30pm
1 apple + 1 tbsp natural peanut butter
Dinner 7:30pm
3 cups of salad greens
1 whole tomato
1 sliced carrot
1 5 oz grilled chicken breast
1 tbsp of olive oil + lemon juice
2 16.9 oz water
1 20 oz decaf green tea w/stevia
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Read your comments about coming home after being away. Good to be home aye. Have a good nights rest tonight and back into it tommorow. You'll proabably come right as soon as you lose this sleep debt built up by being away. Also I find I never sleep well away from own bed and pillow.
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