FLP Week 4, Monday Dec 14, 2009

It was good to get a new set of workouts..
Cardio 5 minutes
4 sets of hi intensity 2:15min followed by 4 sets of low intensity of 2 min each

Strength Training:

Jackknife: 3 sets of 10 reps

Single Arm Band :ull Down 3 sets of 10 reps each side

Alternating Lunges with Curl: 3 sets of 12 reps total (using 2 10# weights)

Pushups; 3 sets of 10 reps (from knees) as a superset with:
Dumbell Bench Press on Ball 3 sets of 10 reps

Squat, Curl, Press, 3 sets of 10 reps with 10#weights

Band Rotations on Ball: 3 sets of 10 reps


Nutrition:

Breakfast: 8:00am 1 c oatmeal and 2 eggs scrambled
Snack: 10:30am 1 C strawberries and 1 oz almonds
Lunch: 1:00pm 3 c salad w/ tomato and carrot & 4oz grilled chicken dressed with 1 T EVOO and lemon juice
Snack: 1T natural peanut butter
Dinner: 2 C salad w/ tomato, cucumber and carrot, 4 oz grilled chicken breast dressed with 1T EVOO and lemon juice