sweeth4796’s BodyBlog

Legs Day

Squat super Leg press

12*110, 10*120, 8*12, 6*120, 12*9 leg press 12*90

walking lunges

35 *24 steps*5 sets

Leg Curls

65*12, 80*10, 65*8, 65*6

Standing Calf Raises

12*80, 10*90, 8*110, 6*110, 12*90, 12*70

single leg dip off of bench

12*5 sets each leg

hanging leg raise

12*3

decline situp 15, 12

run 5 min step 15 min

Meal 1: 5 whites, 2 mushroom fish oil, .75 cup oats, 6 strawberries

Meal 2: 1tbsp LF Peanut butter, jelly 2 tbsp, whole wheat english muffin, .25 cottage cheese

Meal 3: .5 cup beans, .25 avocado, .25 cottage cheese, 1 cup lettuce

Meal 4: 2 oz raisins, 1 cup kashi

Meal 5: .5 scoop whey, .75 oats, 1 oz raisins

Meal 6: 3 oz chicken, 1 cup broccoli
1750 Cal 50%C20%F30%P

Day off of Gym =-)

Meal 1: 5 whites, fish oil, .75 cup oats, 6 strawberries

Meal 2: 1 tbsp peanut butter, jelly*2, whole heat english muffin, cottage cheese .25

Meal 3: .5 cup beans, .25 avocado, 1 cup lettuce, .25 cup cottage cheese

Meal 4: 1 oz raisins, 1 cup kashi

Meal 5: .5 scoop whey, .75 oats, 1 oz raisins

Meal 6: 3 oz chicken, 1 cup broccoli

1750C 20%F50%C30%P

30 min step

Meal 1: 9 whites, fish oil pills, .25 oats

Meal 2: 1 tbsp peanut butter, 1/2 cup cottage cheese, LC Tortilla, 1 tbsp Jelly

Meal 3: 1 cup lettuce, 7 oz chicken, 2 srv guacamole

Meal 4: 1 oz raisins, 1/2 cup kashi

Meal 5: 1 scoop whey, 1/2 cup oats, 1 oz raisins

meal 6: 7 oz salmon, 1 cup broccoli

1750 cal 25%F25%C50%P

I have to enter my weekend info ahead because I dont have a computer (it crashed)…..and 3 days of entering cap sux on a monday =-)

Upper Body Run 2 miles

Meal 1: 9 whites, fish oil pills, .25 oats

Meal 2: 1 tbsp peanut butter, 1/2 cup cottage cheese, LC Tortilla, 1 tbsp Jelly

Meal 3: 1 cup lettuce, 7 oz chicken, 2 srv guacamole

Meal 4: 1 oz raisins, 1/2 cup kashi

Meal 5: 1 scoop whey, 1/2 cup oats, 1 oz raisins

meal 6: 7 oz salmon, 1 cup broccoli

1750 cal 25%F25%C50%P

Run 3 miles and finish legs and abs (time ran short yesterday)

Leg Dips w/ weights

Inside Leg abductor

Sit ups on ball

Meal 1: 8 whites, mushrooms, .25 cup oats, fish oil pills

Meal 2: 1 tbsp peanut butter, 1/2 cup cottage cheese, LC Tortilla

Meal 3: 1 cup lettuce,  6 oz chicken, .25 avocado

Meal 4: 1oz raisins, 1/2 cup kashi

Meal 5: whey 2 cup, oats 1/2 cup, 1 oz raisins

Meal 6: 6 oz salmon, 1 cup broccoli

1750Cal 25%F25%C50%P

Run 3 miles in 32

lower body train

squats

110*12, 110*10, 110*8, 110*6, 90*12

Leg press

180*12, 230*10, 230*8, 250*6, 90*24

Walking Lunges

12*30 @ 4 sets

Seated Calf Raise super with standing

12*45, 10*45, 8*45, 6*50, 12*35 stanidng 45*15

Hanging leg raise

12*3 sets

Situps on ball with fet on wall *36

Hip Abductor

55*12, 70*10, 75*8, 90*6, 50*24

Meal 1: 1/2 cup oats, 6 egg whites, fish oil pills, mushrooms, 6 strawberries

Meal 2: LC tortilla, 2 tbsp Jelly, 1/2 cup cottage cheese, 1 tbsp LF Peanut Butter

Meal 3: 1/2 cup beans, 3 oz chicken, .25 avocado

Meal 4: 2oz raisins, 1 cup kashi

Meal 5: 1 scoop whey, 1/2 cup oats, 1 oz raisins

Meal 6: 1/ cup cottage cheese, 1 cup broccoli

1650 Cal 20%F40%C40%P