AM cardio - 30 minutes elliptical

PM cardio - walked the dogs

Workout:

Shoulders
warm-up treadmill 5 minutes, light presses

BB press 105X1o, 120X8 +3 forced reps
Upright row 80X10, 100X8+3 negatives
DB lateral raise 20X10dropX10dropX10
bentoverlateral 15X10dropX10dropX10
BB shrug 135X12 185x8
Db shrug 60X10, 65X8dropX8dropX8
hanging abs 2 sets 15
decline crunch 2 sets 15
incline reverse crunch 2 sets 15

Food on friday:
8:00 am
1/2c oats, cinnamon, sf syrup, smart balance lite
2 scoops whey
coffee

9:30 - 11:00 workout and pwo shake

1:00
2 1/2 jennie-o turkey sausages
1/2c brown rice, creole seasoning (MMMM)

4:00
2 1/2 turkey sausages
broccoli/sugar snap peas, Wf ranch dressing/lite mayo

6:30
steak salad:
lettuce
salsa fresca
corn salsa
steak
vinagrette

9:30
2 eggs, 4 whites, creole seasoning

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