Week 7

* Monday
B:protein shake
L: rice,black beans, lettuce, lite sour cream and fajita chicken
D: pb & j on wheat bread
No workout

* Tuesday
B:protein shake
L:protein shake
D: tuna sandwich on whole wheat bread with lots of jalapeños
Evening workout
3m Run
Dumbbell bench press(3)12.5x12
Flat bench dumbbell flyes(3)12.5x10
Side lateral raises(3)8x10
Seated dumbbell press(3)12.5x12
Tricep pushdowns (3)30x12
Standing tricep extensions (3)15x12
Obliques (2)15x50
Crunches

* Wednesday
Afternoon Workout: 1 mile run
B:protein shake
S: 1 cup of blk coffee with truvia and creamer
L:protein shake
S: 100 cal pack of raw almonds
D: Caesar salad
Evening Workout:
5 m run
Bentover dumbbell row (3)12.5x15
Dumbbell tricep kickbacks(3)12.5x10
Dumbbell alternating bicep curls (3)12.5x12
Alternating hammer curls(1)12.5x12 (2)12.5x15
Obliques(3)15x25
Crunches
(2)50x straightleg w/med ball
(2)50x standard
(2)25x Russian twist
(2)25x overhead arm crunch

* Thursday
Lunch break workout: 1 m run
Evening:
2.5 mile run
B:protein shake
L:protein shake
D: teriyaki chicken w/edamame

* Friday:
Morning:
B:1 banana and a protein shake
S: 1 cup of black coffee with Splenda
L: protein shake
S: peanut butter crackers
D: whole wheat spaghetti, lite Caesar salad and baked Italian chicken with fat free Italian dressing
evening: 1 mile run
Bench press (3)12.5x12
Incline dumbbell flyes(3)12.5x10
Dumbbell shoulder press(3)12.5x10
Standing tricep extensions(3)15x15
Obliques (2)15x25

* Saturday:
Cardio 5k race
B: oatmeal w/wheat bread
L: whole wheat spaghetti
D: protein shake
4 vodka waters & 1/2 beer

* Sunday
B: oatmeal w/whole wheat toast
L: slept through lunch
D: Grilled chicken tortilla soup
S: Cadbury egg
S: 1 cup of vanilla bean frozen yogurt.

* no workout on Sunday, because I was sick as a dog. Which means I have to workout on a Monday... ewe yuck! I'll have to begin week 8 out with Legs, not excited about this! Oh well, feeling a LITTLE better than I did Sunday!


At the end of the week I had lost a total of 17 lbs