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

*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

2: Griled chix salad, water

3: Turkey (5oz.), baked potato (1tbsp sour cream, 1 tbsp bbq sauce), water

4: 1 tbsp PB, 1 apple, water

5: 1c skim milk, 1c Raisen Bran & gummy worms

didnt eat enough during the day which is why i was so hungry and ate cereal n gummies late at night… need to fix for tmrw.

2. 4 oz chic, 4 saltines, hot sauce

3. 1/2 b. potato, salsa, 6 oz chic, 1/2 apple

4. 3 oz chic, broccoli, 2 oz. velvetta (2%)

5. 5 bbq chips, 1/2 piece banana bread ( :/ )

Goal tmrw: eat lightly during tday meal. Keeping meals every 3 hours.. and CLEANLY. MORE H2O!

meal 2: 1 Wheat bread, 2 tbsp Pb, water

3: salad (tsp Thousand Is.) 1c Pasta/veggies/shrimp (packaged ehh), 1/2 bottle diet pepsi, big glass of water

4. 4oz chicken breast (grilled), 4oz. steak, a few saltines (need to go grocery shopping!!) water

5. Couple Bud lights

6. Bowl of Raisen Bran (1% milk)

Tmrw’s goal: measure everything, more water, no alcki!

1. 4:30PM (wake at noon… first and second mistake):

                1/2 Regular Hoagie, BBQ chips, Diet pepsi  (third & forth)

2: 5:30pm- Chinese, diet (5,6,7,8 lol)

3: 12 pm- 1/2 Reg. Hoagie, chips, diet. (…)

WOW thats bad… Tomorrow is a new day and back at square one… and im ready : )