Cardio- 25 min. on the eliptical Fri, Sat, Sun, Mon, and Wed
May 12, 2009 3:30 personal training appointment at Emerge
Warm-up on treadmill and foam roll
Giant set (3 exercises)
Tire flips- 3 sets of 10 flips
Tire jumps- (standing on the inside of tire and jumping onto the sides) 3 sets of 15 jumps
Medicine ball squats with explosive chest press- 3 sets of 15 presses
Giant set (3 exercises)
Step up to medium box with a medicine ball low to high wood chop- 3 sets 12 wood chops on each side
Turkish get up with dumbbell- 12.5lb 5 reps on each side
Spiderman planks on the rings- 3 sets of 20 reps
Giant set (3 exercises)
Push up off the rings- 3 sets of 15 reps
Walking dumbbell dead lifts- 15lbs 3 sets of 16 lunges
Prone dumbbell row with rotation followed by a shoulder press
May 14, 2009 3:30 personal training appointment at Emerge
Giant set (2 exercises)
Side plank with a cable middle back row- 3 sets 30lb/15 reps on each arm
Deep squats on the squat rack (bar to rack)- 55lbs 3 sets of 15 reps
Prone cobra off the swiss ball- 3 sets of 15 reps
Side plank with a row off the cables
Giant set (3 exercises)
22lb slosh pipe holding overhead climbing the hill
Full body crunch with 22lb slosh (laying on a mat)
Dumbbell Olympic dead lifts standing on a bosu- 3 sets of 15 with 15lb dumbbells
Monica climbing a hill with slosh pipe
Giant set (3 exercises)
1 arm kettle bell swings- 20lb kettle bell 3 sets of 20 reps
1 arm kettle bell cleans- 3 sets of 10 cleans on each arm
1 arm kettle bell snatches- 20lb bell with 3 sets of 3 snatches each arm
Alternating kettlebell swings
Tuesday May 12, 2009
Breakfast- 1 scoop of Isopure protein powder with milk
Snack- apple
Lunch- 2 slices of ham with cheese stick
Snack- 1 serving of cashews
Dinner- Cheeseburger and only ate ¼ of the bun, 8 french fries, and tea
Thursday May 14, 2009
Breakfast- 1 scoop of Isopure protein powder
Snack- 0
Lunch- Grilled chicken breast, broccoli, 1 roll with butter and tea
Snack- 4 cashews
Dinner- Brat no bun, mac and cheese, peas and milk
Food Journal