Week 7 Day 43/84 Monday

I'm definetly loosing momentum the last couple of weeks, but I've managed to get out there and do what I've needed to do. Dispite the want to sleep, I got my butt out of bed and I went to the gym! I've decided to slow down my cardio before my upper/lower body work outs because its making me extreamly tired, and judging by the book and what I've been told, it's not a great idea to do that. After the nice 10km run on Saturday, I'm feeling pretty good about my cardio. Now just to improve on my time!!


5:45am- Woke up (yep later than usual...but I was at the gym by 630!


6:30am
Treadmill
1-2min 4.0mph
2-5mon 5.5mph
5-10min 6.0mph
10-15min 5.5mph




Upper Body Work out:
Chest: Lying DB Flys
12: 12
10: 15  
8: 20
6: 20
12: 20
DB Bench press
12: 20

Shoulders: Side Rises
12: 8
10: 10
8: 12
6: 12
12: 10
Shrugs12: 20


Back: One arm DB Row
12: 12
10: 15
8: 20
6: 20
12: 20
Seated Cable Rows
12: 60


Biceps: DB Hammer Curl
12: 10
10: 12
8: 15
6:20
12: 15
BD bicep curl
12: 15


Triceps: Lying DB Extension
12: 10
10: 12
8: 15
6: 20
12: 15
Bench Press
12: Body


7:30am- Protein Shake


9:30am- High fiber cereal w/skim milk


11:00am- Protein Bar


12:30pm- Cucumber w/tomatos, onion, light feta and raspberry vinegerette


2:30pm- Protein Bar


4:30pm Protein Shake


5:30pm- Handfull of trail mix


6:30pm- Handfull of trail mix


8:00pm- Whole wheat pasta, w/hot italian turkey sausage, ground turkey, non fat cottage cheese (1cup)


9:00pm- HAndfull of trail mix


11:00pm- Bed time