I am intermittently online this weekend!
Fri, Jan 19th
Scale weight: 116bs
6:15am: 50 mins spinning (interval drills)
8am:
1/2 cup Fiber One mixed with:
1/2 cup blueberries, 1/2 cup egg whites, 1/2 cup unsweetened almond milk, pumpkin pie spice, stevia
9:30am
16 oz hazelnut coffee, Stevia
10:15am:
1/3 cup 1% cottage cheese with 1 chopped apple & 2 tbsp milled flax with Stevia
12:15pm:
3oz bison, 2 cups oriental veggies, 1 cup brown rice
2:30pm:
4 oz baked chicken breast with 5 brussel sprouts & 5 oz sweet potato
5pm:
16 oz coffee with 1 tbsp whey
5:30pm: Lower Body
45 degree Leg Press
*Regular stance with 30 sec intervals between sets
6 sets of 10 with sled + 270lbs
<3 min break>
*Feet together with 30 sec interval between sets
3 sets of 10 with sled + 250lbs
<3 min break>
*Feet in v-shape with 30 sec interval between sets
3 sets of 10 with sled + 180bs
<3 min break>
*Feet on edge of sled with 2 count up & down, 30 sec interval between sets
3 sets of 10 with sled + 160lbs
Seated Good Mornings on Smith Machine with Bench
4 sets of 15 with bar + 70lbs with 2 count hold at bottom
Lying Leg Curls
5 sets of 10 with 45lbs & 1 count hold on top
6:45pm:
PWO - 1/2 scoop whey & 4 oz potatoes
8:30pm
3 oz salmon
large salad (2 cups romaine, 1/2 cup tomatoes, celery, onions) with 1 tbsp balsamic vinegar, 2 tbsp apple cider vinegar & 1 tbsp flax oil
9:30pm:
1/2 cup cc with 2 tbsp walnuts & 1/2 tbsp s/f choc jello pudding mix
Totals: 1620 cals (182.5g carbs, 144g protein, 36g fat)