FLP Week 4, Day 3 Dec 15, 2009

Brrrrrr.. it was cold here today..high of 8degrees.. low of 1..wore my cuddle duds..going out to a Christmas show at the Civic Center tonite with my daughter and will freeze my a__ off!!.. spent most of the evening so far tonite fixing my meals for tomorrow and dinner tonite.

Cardio 5 minutes'
4 sets of hi intenstiy 2:15min each
4 sets of low intensity 2 min each

Strength training:

Jackknife: 3 sets of 11 reps
Chin downs: 2 sets of 11 reps
Alternating Lunges w/ 2 10#weights 3 sets of 14 reps
Push Ups : ON MY TOES!! 2 sets of 11 reps... one set from my knees of 11 reps
Done as a SuperSet with Dumbell Bench Press on ball: 3 sets of 11 reps 10# wts
(Okay.. so the pushups weren't all the way down.. but they were from the toes and fairly good form I think although I couldn't get all the way down)
Squat, Curl Press 3 sets of 11 reps w/ 2 10# wts
Band Rotations on Ball 3 sets of 11 reps each side

Nutrition: (1st calorie restriction day)

Breakfast: 8:00am 1 egg w/ spinach, green onion, mushroom and 1/2 T olive oil
Snack: 10:30am 1/2 of the quick shake made w/ 1/2 T peanut butter, 1/4 scoop of protein powder, 1/4 banana and 1/4 C almond milk
Lunch: 1:00pm 1/2 portion of Mexican salad w/ 2 oz chicken
Snack: 1/4 c edamamee
Dinner: 1/2 of Salmon patty made per meal plan w/ 1 C mixed vegetables

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

FLP Week 3, Day 7 Sunday Dec 13,2009

Ended up walking at the mall for my cardio.. had my grandchildren for a while, they kept me pretty busy. Had a good day, followed the eating program per plan.

FLP Week 3 ,Day 5 Dec 11 ,2009

Well.. almost half way through if my calculations are right..I don't feel any smaller.. my clothes still seem to fit the same..too tight..but I know i've lost a few pounds.. maybe 5.. we will see..

Cardio: 5 minutes
4 sets of 2 min hi intenstity followed by 2 min low intensity

Strength Training:

Get Ups Weighted 5" 3 sets of 19 reps!!! yay!!
Push ups.. from the knees 3 sets of 19 reps.. barely made it to the end each time
Shoulder press weighted with 2 10" dumbells..3 sets of 19 reps
Lunges: 3 sets of 20.. hoping I didn't push my achillies too far..
Standing band rotations.. 3 sets of 14 reps.. these little devils are hard!
Band Pull downs..3 sets of 14

Nutrition:

Breakfast 8:00am 1/2 of Rylans smoothie per food plan with mixed berries
Snack: 8:00am 2nd 1/2 of smoothie as above
Lunch: 1:00pm tuna salad made as per food plan 1 apple
Snack: 3:30pm edamamee 1/4 c shelled
Dinner: 6:00pm mixed vegetables and 2nd pattie of salmon burgers made per food plan
Snack: 8:00pm Haven't eaten yet but plan to eat unsalted almonds

FLP Week 3 ,Day 4 Dec 10 ,2009

Well, my husband finally got us dug out of some 2-3 'drifts.. not so bad as others but we have a really long driveway and he took me to work today..tomorrow.. I must brave it myself..it was kind of fun to have a 'snowed in' day..

Cardio 5 min
2 min hi intensity followed by 2 min low intensity x 4

Strength Training:

Get Ups Weighted (still 5lb)..3 sets w/ 18 reps
Push ups 3 sets of 18 reps
Shoulder squat 10"wts 3 sets of 18 reps
Bench dips: 3 sets 18 reps
Standing Band Rotations: 3 sets of 13 reps
Band Pull downs: 3 sets of 13 reps


Nutrition:

Breakfast: 8:00am Wonderful Rylans omelet w/ spinnach per meal plan..(really enjoyed this) 1 orange

Snack:10:30am small shake w/ peanut butter,almond milk 1/2 scoop protein pwder,etc per Rylans food plan

Lunch: 1:00pm Mexican salad w/ chicken breast per food plan

Snack:3:30pm edamamee

Dinner: 6:00m
Salmon burger on bed of 2 c salad greens, cuke and tomatoe.

Snack: 8:00pm 1 oz nuts

FLP Week 3 ,Day 3 Dec 9, 2009

We had a blizzard come through here today.. almost 16inches of snow.. first time our agency ever closed.. I had such plans to get so much done today...somehow..it didn't happen :) but I enjoyed the day with my husband...The whole town of Des Moines was about shut down and closed up..

Cardio 5 minutes followed by 4 sets of
2 min hi intensity and then 2 min low intensity

STRENGTH TRAINING:

Get Ups weighted 3 sets of 17 reps
Push ups...3 sets of 17 reps.. 2 pushups were done from my toes.. can't quite make it yet!

Shoulder press 10# weights: 3 sets of 18 reps (done instead of the burpees)
Bench Dips 3 sets of 17 reps &
Step Ups weighted w/ 10#.. these and Bench Dips done instead of lunges

Standing Band Rotations: 3 sets of 12 reps each side

Band Pull Downs: 3 sets of 12 reps;

NUTRITION:

Breakfast: 8:00am My delicious Oatmeal w/ apple per Rylans food plan

Snack: 10:30 1/2 C plain nonfat yogurt w/ 1/2 c blueberries

Lunch: 1:30pm 2 c salad w/ cuke, radishes, tomatoe and carrots w/ 1T EVOO & 1 cooked chicken breast 1 orange

Snack: 1 T almond butter

Dinner: 6:30pm Lean pork chop w/ salad w/ lemon & oil dressing

Snack: 8:00pm 2 oz almonds