Week 11

Week 11

Monday:
B: dried apple chips
L: lean cuisine
D: chicken breast, light Caesar salad and 1 cup of broccoli
No workout!

Tuesday:
B:protein shake
L: lean cuisine chicken pita
S: raw almonds
D: salmon
Workout:
1 mile run
Bentover dumbbell row (3)12.5x15
Underhand lat pulldowns (3)60x15
Standing shoulder press (1)12.5x12 (2)12.5x15
Tricep extns (3) 12.5x15
Alternating dumbbell curls (3)12.5x15
Tricep pushdowns (3)45x15
Alternating hammer curls(3)12.5x15
Abs (2)50standard
(2)50toe touches with med ball
(2)25 overhead sit-up with med ball
(2)25 med ball Russian twist
Obliques (3)12.5x25

Wednesday:
B: Protein Shake
L: grilled chicken Greek wrap on a whole wheat tortilla
D: turkey jerky
Workout:
1 mile run
Dumbbell bench press (3)15x15
Dumbbell flyes (3)15x15
Side lateral raise (3)8x15
Sitting shoulder press (3) 15x10
Tricep extensions (3)15x15
Obliques (3)15x25
Abs:
(2) 50xstandard
(2) 50xoverhead toe tough med ball
(2)25xoverhead sit up with med ball
(2)25xrussian twists

Thursday:
B:Protein Shake
L: Lean cuisine
D: pork chop, Caesar salad, 3 vodka & waters with lime (when in Rome)

Workout:
No run
Bentover dumbbell row(3)15x12
Underhand cable pulldowns(3)45x12
Dumbbell deadlift(3)15x12
Dumbbell alternating curls(3)15x12
Preacher curls(3)15x12
Alternating hammer curls(3)15z12

Friday:
B: grapes
L: nothing :/
D: Chicken Alfredo pasta
3 vodka water w/limes
Workout: no workout

Saturday: 5k day
B: Protein Shake
L: Vegetarian Pita
D: No dinner
I had a few Gatorade and vodka drinks

Sunday: rest day
B: Bloody Mary?
L: nothing
D: pizza, until of course I got motion sickness since I wasn't driving :(
- I woulda killed for a cupcake! haha

*so last week when I did minimum working out the one day I did do a 3 mile run I'm almost positive I have strained a muscle in my left leg. Sucks real bad. Back on the injury list but committed to a race I had on Saturday so i opted not to run much all week after I ran on Tuesday and on Wednesday night. I did the whole rice method of recovering and ran on Saturday.