Week 12

Week 12
Down 23 lbs

 Monday
B: jello
L: 100 cal popcorn
D: veggie quesadillas made with wheat totrilla
No workout

Tuesday:
B: jello
S: 1 cup of black coffee
L: lean cuisine
S: sliced avocado
D: shrimp stir fry
No workout

Wednesday:
B: Greek yogurt
L: lean pocket
D: veggie quesadilla
Workout: 3 mile run
Ab workout

 Thursday:
B: 1 cup of honey but Cheerios w/1% milk
S: cup of black coffee
L: 1/2 cup of chicken noodle soup and 1/2 grilled cheese
D: protein shake
Workout:
4mile run
bench press dumbbells (3)15x15 111
incline dumbbell flyes (3)15x15 111
dumbbell side laterals (3)8x15 111
seated shoulder press (1)15x15 (1)15x13 (1)15x10
tricep extensions (3)15x15 111
3x25 obliques w/10 lb dumbbells on each side 111
2 mile Run
1x100 skull crushers
1x100 standard crunches
1x50  overhead crunches w/med ball

Friday
2 mile walk
leg press (3)80x15
leg extns (3)80x12
seated leg curls(3)80x15
standing calf raises
seated calf raises (3)95x30
Inner thigh (3)45x15
Bicycle 2 miles with a setting of 6 resistance
Abs
2x25 Russian twists
2x50 skull crushers
2x50 standard crunches
2x50 overhead crunches w/med ball
3x25 obliques w/25 lb dumbbell

Saturday:
B: cleanse mix shot of wheatgrass
S: 1 cup of sliced watermelon
L: cleanse mix
S: 1 cup of sliced watermelon
D: cleanse mix
6 ride on Bike trails
Bent over dumbbell row (3)15x15
Tricep kickbacks (3)15x15
dumbbell alternate curls (3)15x15
alternate hammer curls (3)15x15
Abs:
(2)50 standard
(2)50 overhead straight leg
(2)50 Russian twist

Sunday:
B:cleanse
S:mango naked juice
L: cleanse
S:mango naked juice
D:chicken broth as soup (yum?)
3mile walk
one arm dumbbell row (3) 15x15
underhand cable pulldowns (3)15x15
Alternate hammer curls (3)15x15
Dumbbell curls (3)15x15
Concentration curls (3) 15x15
Abs
2x25 Russian twists
2x50 skull crushers
2x50 standard crunches
2x50 overhead crunches w/med ball
3x25 obliques w/25 lb dumbbell


* ok so I forgot to take pictures after this week, so I'm letting you look at the ones from last week, I'll take next weeks photos that will complete my full 13 weeks in this training program. (then... on to the next one, which I'm getting excited about because this one is getting to be too routine for my liking, but so happy I started and I'm almost finished with it)