Friday :

cardio - I can't remember exactly what I did but i did do two sessions :)

Arms:
Warm-up elliptical 3 minutes, light dips

Triceps dip (assisted) -120X12, -110X12, -110X12
tri pressdown 100X12, 110X12, 110X12
overhead db ext 15X12, 20X10, 20X12
preacher curl 25.5X12, 30.5X12, 40.5X12
supinating db curls 3 sets 20X12
cable curl 50x12, 60x12, 70X12
hanging abs 3 sets 15
decline crunch 3 sets 15 plus 8 side twists
machine crunch 50X15, 60X15, 60X15


Food was all clean friday :)

Fridays look like this:

1/2c oatmeal, cinnamon, sf syrup (I have been told to switch to splenda..boo hoo)
spoonful smart balance lite
2 scoops whey, water

chicken breast
1/4 c rice
veggies if desired

pwo 1 /12 scoops whey

chicken breast
1c veggies

5 oz extra lean beef
veggies if desired

2 eggs, 4 whites
1 tbsp Udo's


Saturday - Legs with Brian :) and body comp - down another 2 pounds of fat! the eating superclean and extra cardio is paying off ;)

Warm-up 5 minutes, light squats
Squat 125X12, 135X12, 145X12
Leg Press 180X12, 270X12, 360X12
DB walking lunges 15'sX15, 20'sX15, 20'sX15
leg extension 3 sets 100X12 (these sucked after the lunges :))
lying DB leg curl 35X12, 40X12, 40X12
standing calf raise 70x15, 110X15
seated calf raise 2 sets 70X15

Saturday is challenging because it is very low carb and this Saturday i had to help load and unload some furniture for my parents and then attend a baby shower and then we went to a baseball game...packed the cooler and ate in the car...and resisted temptation! :)

PWO 2 scoops whey, glutamine

on the road :
chicken breast, cut into strips to dip
broccoli florets to dip
WF honey dijon dressing in a samll cup in the cupholder :)

before the baby shower:
chicken breast
celery
lite mayo and spicy mustard

near the end of the baby shower:
chicken breast
celery
lite mayo and stoneground brown mustard

Before the baseball game
Salad greens with deli turkey
green goddess dressing

At the baseball game:
a nasty pre-made protein drink by SCIFIT - I don't recommend it, glad it was a freebie :)

Late at night when we got home I made some scrambled eggs :)

I felt really successful Saturday because of all the challenges and how I managed to eat clean anyhow :)


Sunday was a rest day :) We did walk a bit and play outside and I took advantage of my free meal and had a picnic :) brats, baked beans, potato salad, fruit salad, chips :) the works! I did find I cannot eat nearly as much as I used to be able to! darn it :0

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