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January 3, 2014

Friday, January 3, 2014

January 3, 2014


WORKOUT

Here is the workout for today
2 miles in on the treadmill,
.50 mile on the elliptical machine,
5 minutes on the rowing machine
3 sets of 15 on the adductor machine-- 40#
3 sets of 15 on the abductor machine--40#
3 sets of 12 on the lat pull down--30 # ( I am still a wimp from the shoulder injury)
1st set  25, ----2nd st 37,---- 3rd s3t 33 sit-ups on the ball
3 sets of 20 on the abcoaster- whew the last 5 were killing me



FOOD


breakfast
9 almonds  1/4 orange ( big one)  1/4 of an apple and a banana

Lunch
3/4 of a egg and morning star veggie sausgae pattie on buttermilk bread with a little mayo

snack after work out  approximately 12  flat pretzels

Dinner
Chicken breast baked in the oven
Basmati rice
brussel sprouts
fruit salad

Definitely coffee in there with 1/2 and 1/2, I will try to cut out the 1/2 and 1/2 this year ????????


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