Kitn’s Fitness/Diet Journal

Back–

wide-g pull downs (5s)

row (5s)

back ext (5s)

one arm row (5s)

Dead lift (5s)-all time highest!

SHrugs (2s)

Bis–

alt. dumbb curl (4s)

ez bar (4s)

hammer curl (4s)

plyometrics to keep heart rate elevated–

standing leg pulse

squats

reverse pulse/lunges

Diet–

1 whole grain waffle, tsp olive oil butter, 4 egg whites, 1 slice 2% cheese,water

2 pro shake w/coffee, 1 whole grain waffle, 1tbsp natural Pb,water

3 2sc protein shake, shreaded wheat bisquit,water

4 broccoli, slice 2% cheese, 6 oz chicken breast, 3/4 cup brown rice, water

*havent finished my day but ill probly have 1/2c oatmeal, 1 sc protein, 1 tbsp Pb, lil water… grrrreat protein cookies if you heat on the stove

havent been keeping up with my posts. Lots going on and havent been keeping track of what i need to be. Im still inthe gym as originally planned… just not eating enough as i should be… after finals next week ill be more active with my posts.

Havent written in awhile but I have actually been keeping to my plan on Mon and Tuesday. (Monday: didnt eat enough… had a rough day but got pack into it halfway through the day and ever since).

*Chondroiten, multivitamin* 

1. 1/3c oatmeal, 1tbsp flax, 1 tbsp Wheat Germ, Protein shake, water

2. 2 string cheeses

3. 2 slices whole wheat bread, light-light mayo, 2 oz Turkey, 1 oz. cheese, lettuce, tomato, cucumber slices, diet lemon tea

4. 4 pringles opps, chicken sandwhich, light lemonade

5… yet to be determined!

Workout: Chest/ Tris/ leg plyometrics to keep heart rate up/ no cardio.. make it up tomorrow

-dumbell bench (4sets)

-D. Flies (4s)

-Straight bar bench (4s)

-tri extensions (4s)

-kick backs (4s)

-tri ext. machine (4s)

-Close grip ez bar (4s)

legs (plyo): Rev. Lunges, pulse lunges, wall sits, donkey kick machine lol, wide-leg squats.

Goal tomorrow: more water, two cardio sessions (35 min each), eat enough and cleanly

I’m starting my diet/fitness Journal on Mon. November 26th, 07.  This I feel will keep me motivated and on track towards my goals.  Any suggestions now or after i begin will be GREATLY appreciated!!