Week 6

Monday:
B: Protein Shake
L: peanut butter and strawberry jam sandwich made with all natural pb , wheat bread and sugar free strawberry jam
D: Asian grilled chicken salad
No workout

Tuesday:
Morning workout: 1mile run, 100 standard crunches, 50 Russian twists, 100 skull crushers
B: protein shake
L: pretzels & mustard (I'm weird I know)
D: no dinner :/
evening workout:
began 3.5mile run
One arm dumbbell row(3) 15x12
Alternate dumbbell curl (3) 10x15
Alternate hammer curl (3) 10x15
Obliques with weights (3)15x25

Wednesday:
B: protein shake
L: 1 cup of honey nut Cheerios with 1 % milk
D: protein bar
No workout (funeral)

Thursday:
Morning: 1m run
200 ab workouts
B:protein shake
L:protein shake
D: errr none
Evening workout:
2.5 mile run

Friday:
B: protein shake
L: tuna fish sandwich,made with wheat bread & lite mayo, with lots of jalapeños
D: 8 hot wings (original, not boneless) - if you guys haven't noticed a pattern every week I eat wings at least once, my favorite meal is hot wings and beer, didn't have the beer but had wings! Did have two glasses of (classy) boxed wine
Workout:
3m Run
Flat bench flyes (3)12.5x12
Incline bench flyes (3)12.5x10
Dumbbell front laterals (2)10x15
Shoulder press (3)12.5x 10
Standing tricep extensions (2)15x20
Bent over flyes (3)10x10
Obliques w/dumbbell (2)15x50

Saturday:
B: Protein Shake
L: Sushi
D: Protein Shake
(2)Vodka water/lime
Workout:
2.5 m run
One arm dumbbell row (3) 12.5x15
Alternating dumbbell curls (3) 12.5x10
Standing dumbbell curls (3)12.5x10
Alternating Hammercurls (3)12.5x12
concentration curls (3)10x10
Abs Medicine ball (2) x50
Standard crunch x100
Russian twist (2)x25
Obliques (3)15x25 -each side


Sunday:
B: Breakfast Burrito,egg white, bell pepper, wheat tortilla side of salsa
L: green beans, jello (sounds weird I know)
D: rice, lettuce, lite sour cream, blackbeans and fajita chicken bowl
Afternoon Cardio/leg Workout:
6 miles on bike trails
Evening workout:
Leg press (2)50x10 (1)50x12
Leg extensions (3) 40x10
Leg Curls (3)50x10
Lunges (3)20x20
Squats (3)12x10
Dead lift (3) w/12 lb medicine ball x10
Calf raises on leg press (3)50x25