VERY nice workout today....mondays have always been strong workout days for me...and today was no different...

Warm-up - push-ups - 10 reps each style...
(really was 13 girlie...7 manly)

I was able to up my weight on everything today...

Exercise Reps (weights)
Incline DB Presses 15, 12, 10, 8(8,12,14,17 ea hand)
Incline flyes 12, 10, 8 (12,14,17 ea hand)
Bentover rows 15, 12, 10, 8 (Barbell, use a reverse grip)(35,60,65,70)
Wide grip pulldowns 12, 10, 8(60,75,last set 4@75,4@90)these felt MUCH better this week...still LOVE them...always a good feeling...
DB overhead presses 15, 12, 10, 8 (8,12,14,17)
Side lateral raises 12, 10, 8 (8,8,10)I'm not going to push my shoulder on these..so I doubt this weight will change.

cardio

warm up 3 min
min 4 6.0
min 5 7.5
min 6 4
min 7 7.5
min 8 4
min 9 7.5
min 10 4
min 11 8.0
min 12 4
min 13 8.0
min 14 4
min 15 9.0
min 16 4
min 17-20 cool down


Thats RIGHT.....20 minutes!!!!!I took advantage of these nice long legs...stretched out my stride...and just RAN...it was FABULOUS....really felt the burn on that 9...LOVED IT!!!!!

I dont know if I can continue at 20 min...but since I felt it today...I went with it...

FOOD

meal 1 2 whole eggs 2 sl ca. bacon

meal 2 2 sc protien shake(cofee,1%milk,1sc van pro,1 sc choc pro,vanilla extract,equal,cinnamon,...good stuff...I'll drop the milk in a week or 2)

meal 3 going to grill up a bunch of chicken today...will probably go with salads...with rice for the carb count

meal 4 tuna w/pico and olive oil(this i only do twice a week...tuna...not my favorite...every other day is a shake)

meal 5 tilapia,rice,garden salad

meal 6 shake

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