Week 4

Monday:
B: oatmeal
L: canes Chicken (weakness)
D: grilled chicken Mexican style salad
No workout

Tuesday:
Cleanse
Workout:
60 min on stationary bicycle
Bench press (3)40x5 (1)35x14
Incline bench press (2)40x5 (1)35x10
Incline dumbbell flyes (2)35x5 (1)35x6
Tricep pushdown (3)60x5 (1)50x15
Standing tricep extn (2)20x6 (1)17.5x10
Cable overhead tricep extn (2)25x5 (1)20x11
Standing calf raises (3)40x15 (1)40x25
Seated calf raises (3)40x15 (1)40x10
Obliques 2x50
20 min sauna

Wednesday:
Cleanse
Workout:
60 min stationary bicycle
Dumbbell bentover row (3)20x5 (1)17.5x12
Wide grip pulldown (3)75x5 (1)60x15
Standing pulldown (2)75x5 (1)60x10
Straight arm pulldown (2)60x5 (1)50x8
Dumbbell curls (3)35x5 (1)30x10
Dumbbell incline curl (3)30x5 (1)30x8
Shoulder press (2)30x6 (1)30x10
Obliques 2 sets of 25 each side with 20lb dumbbell
Overhead straight arm crunches 2(25)
Standard crunches 4(50)
Skull crushers 3(50)
20 min sauna

Thursday:
Cleanse
Workout:
60 min bike
Dumbbell shoulder press (3)30x5 (1)30x8
Dumbbell lateral raise (2)20x5 (1)20x10
One arm front raise (2)15x5 (1)15x10
Dumbbell shrug (3)35x5 (1)35x10
Bentover rear delt flyes (2)35x5 (1)30x6
Alternating shoulder press w/dumbbells (2)30x5 (1)30x15
Standing calf raise (3)35x9 (1)35x23
Seated calf raise (3)35x9 (1)35x10
Obliques 2(25)

Friday:
Cleanse during day
Dinner shrimp pasta (worst idea ever)
Workout: no workout

Saturday:
Food poisoning (I puked ALL day, thanks red lobster, never again)
Dinner two turkey hotdogs
No workout, however abs got a pretty good workout

Sunday:
Lunch -Turkey hot dog with one cup of potato salad
Dinner- grilled chicken taco salad and 1 cup of fresh blueberries & strawberries
Snack- Orange leaf frozen yogurt
Workout:
Bike ride to and from gym (12 miles)
Leg extensions (3)78x5 (1)66x8
Leg curl (3)97x5 (1)79x9
Leg press (3)99x5 (1)83x10
Calf raises on leg press (2)115x15 (1)99x30
Obliques 2(30) with 17.5 weight
Wallsits 3(30sec)
Romanian deadlifts (3)35x6
Standard crunches (50)
Overhead crunches (50)
Skull crushers (50)
Bicycle crunches (50)

After 4 I took pictures to see if I could see change within a week and I really can. The workout program I'm on is really pretty great and I'm happy that I'm sticking with it. I just need to work on eating clean. I did get a recipe book that I hope to try out this week. I need to do more protein too. But good news, I bought some jeans this weekend that were a size smaller than I normally get. This makes me happy!