Monday:
Dumbbell bench press 3x26x12
Flat bench flyes 3x26x12
Seated dumbbell press 3x26x12
Tricep push downs 3x45x12
Standing tricep extensions 3x15x12
200 sit-ups of choice
Obliques with weight 2x17.5x25
B: 2 toast w/pb
L: protein shake
D: chicken wings

Tues:
B: 2 slices toast w/pb
L: Protein shake
D: 4 mango habanero wings
S: nutri grain bar
Workout:
Alternating curls 3x25x12
Bent over row 3x15x12
Dumbbell deadlifts 3x30x10
Alt hammer curls 3x25x12
Sit ups 200
Obliques w/17.5 weight 2x25
8.5 mile run 1281 calories

Wednesday
B. 2 slices toast w/pb
L: lean cuisine
D: protein shake
S: granola bar
Workout:
40 min jog - 3.5 miles training pace
Incline bench press 2x30x10 1x30x12
Peck deck w/dumbbells 3x25x10
Bench dips 3x10
Bentover dumbbell lateral raises 3x20x10
Seated dumbbell press 3x30x10
Overhead dumbbell press 3x15x12
Obliques 2x15x25
Sit-ups 200 of choice

Thursday:
B: 2 slices of toast
L: grilled chicken with rice, black beans, lettuce, sourcream, & shredded cheese, chipotle bowl, my body said "hey we need some carbs", I couldn't argue
D: protein shake
14x400 (2-2:10pace)
1) 2:09
2) 2:08
3) 2:10
4) 2:09
5) 2:08
6) 2:09
7) 2:10
8) 2:09
9) 2:07
10) 2:08
11) 2:10
12) 2:09
13) 2:09
14) 2:08
10 min warmup walk
10 min cool down
Total cals: 810 cals/ 6.5 miles total
*im not really aiming to burn calories in the above cardio workout but I just think its really cool to see how many calories can be burnt running/walking. A lot of people in the past have assumed I only run because I think it burns the most calories, so look, I don't, haha. Get this, I actually LOVE running. It's my go to, it keeps me sane and I just wanted to write that if you are one of those assuming ppl I'm writing to say that's not how I think!
Sit-ups 200 choice
2x15x25 obliques

Friday:
B:2 slices of toast w/pb
L: protein shake
D: I can't remember eating, but I drank my calories of gatorade & vodka
30 min jog/crosstrain

Saturday:
River
Rest day (THANK JESUS)
B: sausage biscuit
L: turkey & cheddar sammich
D: no dinner I fell asleep at 6pm haha

Sunday:
B: biscuits and gravy
L: slice of pizza
D: canes chicken
Hello Carbs, thank goodness for carbs, the kind you know you shouldn't have, but the kind you know you can justify with a 10 miler. : )