Been a bit low on sleep so the workouts seem even harder than they already are. I can do one chin-up each rep and can get about half way up on a second.
Nutrition -
Breakfast - 6:45am
2 whole eggs, 1 egg white
1 tomato
1/2 pomegranite
AM Snack - 9:30am
1/4 cup cottage cheese
1/4 cup frozen berries
Lunch - 12:30pm
1-1/2 cup salad with carrots and tomatoes
3oz chicken
1/2 pomegranite
PM Snack - 3:30pm
1/2 cup edamame with olive oil and sea salt
Dinner - 7:30pm
1 cup salad with carrots and tomatoes
4 oz grilled salmon
Evening snack - after workout
1/2 cup frozen berries smashed with 1/2 scoop protein powder
water intake - 2L+
Exercise - 9pm
Cardio -
5 min warmup on spin bike
3 min high intensity/2 min low intensity x5
Strength -
Clean and Jerk 12 x 3
Get-Up 18x3
Burpees, Pushup, Press 12 x3
Alternating Lunge & Torso Rotation 18 x3
Ball Pass 12 x3
3 Point Toe Tappers 24x3
Chin-Up (or Down) & Crunch 10 x3
Thursday, October 22, 2009
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