Week 8

Week 8:

Monday:
10 min stair stepper
Medicine ball squat (3)6lbx15
Dumbbell lunges(2) 10lbx20
Seated leg curl (3)4x12
Stiff legged dead lift
Calf raises on leg press(3)60x25
Leg press(3)50x12
Leg extensions (3)4x12
B: Protein Shake
L:hummus w/wheat thins
D:no dinner so sleepy

Tuesday:
B: Protein Shake
S: snap peas
L: Protein shake
S: Pnut butter crackers
Afternoon workout: 1 mile run
D: 1/2 cup pasta salad, 4inch turkey sandwich on white bread :/ with 7 crackers and 7 cubes of cheese - cheese not recommended if you haven't eaten it in 8 weeks, talk about a burpy 5 .5 mile run ewe
Evening workout:
5.5 mile run
One arm dumbbell row (3)15x10
Alternate bicep curls(3)10x15
Bentover flyes (3)10x10
Stiff legged dead lift(2)15x15
Alternate hammer curl(3)15x12
Standing barbell curl (1)10x10 (2)10x12
Obliques(2)15x25
Abs

Wednesday:
B:protein shake
L:protein shake
S: raw almonds & snap peas
D:Chicken breast w/broccoli and some pretzels
Afternoon workout: 1.5 m run
Evening Workout:
4 mile run
Dumbbell bench press(3)10x15
Flat bench dumbbell flyes(3)10x15
Side lateral raises (3)8x12-this is seriously so hard for me to do, may try starting out with this if I have to do it in a workout in the future (I'm such a baby)
Seated dumbbell press(3)10x15
Tri pushdowns machine (3) 35x15
Standing tricep extns(3)15x15
Obliques(2)15x50
Abs
Overhead w/medicine ball (6lb) 2x50
2x50 standard crunches
2x50 skull crushers

Thursday:
B: Protein shake
L: Protein shake
S: 2 pineapple slices, 2 slices of cantaloupe, 2 strawberries
D: 1 very tiny tilapia fish filet seasoned with lemon juice and pepper, 10 wheat thins & hummus
Afternoon workout: 1.5 mile run
Workout: Cardio
2 mile run

Friday:
B: 4 slices cantaloupe & 2 strawberries
L: guacamole chicken salad
D: pretzels

Workout:
3mile run
Bentover dumbbell row(3)15x12
Underhand cable pulldowns (3)60x15
Barbell deadlift(3)30x12
Dumbbell alternate bicep curl(3)12.5x12
Alternate hammer curls(3)12.5x15
Obliques(2)15x25
Abs(2)12x25 overhead med ball

Saturday:
B: 1 sweet potato pancake with peanut butter, sliced banana, walnut and sugar free syrup
L: no lunch
D: sushi
4m run
4 vodka/waters , 2 miller lites

Sunday:
B: 1 sweet potato pancake with peanut butter, sliced banana, walnut and sugar free syrup
L: vegetarian quesadillas
D: no dinner
S: 1 cup of vanilla bean frozen yogurt
No Workout!

** Successfully down 20 lbs!