Fitski's Weight Loss Journal

Saturday - Getting up early and trying to catch up, still losing weight, so far so good with the new job not affecting my weight loss too much.

Walked the dog 6 Laps = 6km

Elliptical Trainer 1 Hour 30 Mins

Upper Body Workout

Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs

Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs

Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs

Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs

Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs

Breakfast
1.5 litres of water
Vanilla Myoplex - 1/2 Orange Blended in
250ml of 2% Milk

Snack
1.5 litres of water

Lunch
2 x Italian Chicken Breasts
2 cups of garden salad
25ml of honey french dressing
1.5 litres of water

Elliptical Trainer 1 Hour 20 mins

Snack
1.5 water

Walked the dog around the subdivsion 5 laps = 5KM

Supper (East Side Marios)
2 Garlic Breadsticks
2 Smirnoff Ice's
Buffalo Chicken Wing Wrap
Steamed Veggies
1.5 litres of water

Snack
2 handfulls of movie popcorn
1 litre of water

Then a bunch of drinks afterwards but I wasnt driving so I wasn't counting!
 
Sunday

Walked the dog - 5 laps = 5km

Elliptical Trainer 1 hour 20 mins

Breakfast
Instant Oatmeal - Maple & Brown Sugar Flavour
1 litre of water
125ml of 2% Milk

Snack
Strawberry Myoplex
250ml of 2% milk

Lunch
2 x Italian Chicken Breasts
2 cups of garden salad
30ml of honey french dressing
1.5 litres of water

Lower Body Workout

Dumbbell Lunges 12 x 20lbs ( Each Leg)
Dumbbell Lunges 10 x 25lbs
Dumbbell Lunges 8 x 30lbs
Dumbbell Lunges 6 x 35lbs
Dumbbell Lunges 12 x 35lbs
Dumbbell Lunges 12 x 35lbs

Stiff Leg Dead Lift 12 x 40lbs
Stiff Leg Dead Lift 10 x 50lbs
Stiff Leg Dead Lift 8 x 60lbs
Stiff Leg Dead Lift 6 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs

Dumbbell Side Bends 12 x 20lbs ( Each Arm / Side )
Dumbbell Side Bends 10 x 25lbs
Dumbbell Side Bends 8 x 30lbs
Dumbbell Side Bends 6 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Side Bends 12 x 35lbs

Dumbbell Calf Raises 12 x 20lbs
Dumbbell Calf Raises 10 x 25lbs
Dumbbell Calf Raises 8 x 30lbs
Dumbbell Calf Raises 6 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Dumbbell Calf Raises 12 x 35lbs

Snack
Vanilla Myoplex
250ml of 2% milk

Supper
4 tacos / homemade
1.5 litres of water

Snack
2 handfulls of movie popcorn
1 litre of water
 
hi fitski,

really great that you keep going like that, even in the new position. I'm confident that you will figure out a schedule that will work for you and that you will be able to stay away from the tempting bowls. You have more will power than me, when it comes to that:):)

Your dog must be so happy getting all these walks in:)
Is your dog inside, or outside while you are at work. Ours are outside, so it easy for me to drop the walks every once in a while.
 
Hi Lisa

Thanks very much! I'm still holding off on the treats, haha we had people selling chocolate bars today but they are cool people and totally respect what i'm trying to do and dont offer them to me. Other than putting out candy and ordering in lunches they have been really, really supportive of me and now a few people in my department are asking me for advice and they are trying to lose weight so the more people I have on my side the better. I even passed up cake, and it looked really good, we have birthday parties every week practically since its always someones birthday, even twice in a week some months, and we get the best cakes for birthdays, these ultra expensive gormet cakes that you would never think of buying ever for yourself, so that is tough turning that down, but it has to be done!!!

My dog is an inside / outside dog, we have a wireless fence and she can play in the yard all day and lay in the sun and do whatever or go in the house, she can open the back door and let her self in and out when we're arent there. She is only by herself probably for a few hours at a time during the day, she was getting walked before but not as much as now, haha she has a little weight to lose too, she's not one of those fattie labs but the vet said maybe 5 - 10 pounds less.

Well time to update

Monday up at 4:30am! - uggh

Breakfast
chocolate myoplex
250ml of 2% milk

Snack
green apple
1 litre of water

lunch
small chicken ceaser salad
750ml of water

snack
1 litre of water

Elliptical trainer 30 mins ( bumped my head big time on a friggin chair..haha all i could do til the pain made me stop)

water - 1 litre

Supper
1 litre of water
5oz grilled round steak
2 cups of garden salad
25ml of honey french dressing

snack
1 litre of water
 
Tuesday

breakfast
Vanilla Myoplex - 1/2 Orange Blended in
250ml of 2% Milk

snack
green apple
500ml of water

lunch
7oz Bronto Burger - BBQ with Bun
1.5 cups of ceaser salad
1 litre of water

snack
couple of slices of fruit from fruit salad bowl (instead of the cake)
500 ml of water

Elliptical Trainer 1 hour

Upper Body Workout

Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs

Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs

Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs

Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs

Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs


water - 1 litre

supper
3 x italian chicken breasts
2 cups of garden salad
25 ml of honey french salad dressing
1.5 litre of water

snack
2 peaches
1.5 litres of water
 
Wednesday - woops missed my dog walking laps

Monday evening - 6laps = 6km
Tuesday evening - 5 laps = 5km
Wednesday evening - 5 laps = 5km

Weighed myself today and was very pleased since I thought I might be adding weight since I'm on the elliptical for only half the time i was before, but I dont offically weigh
myself until monday so hopefully it keeps dro[ping and I should slip under 200 pounds very very shortly!!!!
breakfast
1 cup of special k carb fit cereal
1 cup of milk

snack
chocolate Myoplex
250ml of 2% milk

lunch
fruit salad - home made no added sugar- roughly 2 cups
1 litre of water

snack
green apple
1 litre of water

elliptical trainer 1 hour

supper
1 can of tuna
2 cups of garden salad
1 litre of water
2 cups of raspberries

snack
2 litres of water
 
Thursday - first day this week I didnt stay late and work OT. We're ordering pizza for lunch tomorrow and having cake! hahah man this new department is brutal!!

Breakfast
Orange Myoplex
250ml of 2% milk

Snack
1 litre of water
green apple

lunch ( subway)
grilled chicken & baby spinach salad
1 litre of water

snack
500 ml of water

Elliptical Trainer 1 hour 20 mins

Supper
2 BBQ chicken breasts
2 cups of garden salad
1.5 litres of water

Walk the dog 6 times around = 6km

snack
2 handfulls of movie popcorn
1 litre of water
 
Friday - avoided the cake in the morning, avoided the pizza at lunch and ate my chicken breast and garden salad for lunch while every one else was chomping away on pizza, haha I want my old job back. Taking the day off today from exercising, going out later on with friends straight from work.
 
Saturday

Walked the dog 5 laps = 5km

Elliptical 1 hour 20 mins

Breakfast
Vanilla Myoplex / with 1/2 an orange blended in.
200ml of 2% milk

Upper Body Workout

Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs

Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs

Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs

Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs

Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs

Lunch
2 x Italian Chicken Breasts
2 cups of garden salad
2 litres of water
25ml of garden salad

Snack
1.5 litres of water
2 kwiwi's

Walked the dog 6 laps = 6km

Elliptical Trainer 1 hour 30 mins

Supper ( the keg)
8oz top sirlion steak
small ceaser salad
3 drinks
1 litre of water

Drinks afterwards wasnt counting those as usual!
 
respect fitski....you left the cake and the pizza - I couldn't have done that. I'm glad that I'm not a big fan of the cookies they bought this time, so it's easy to resist, but I wouldn't have been able to pass on gourmet cake or pizza. Am I glad I am not working in your office:):):)

Anyway...I just wanted to let you know that you are doing great and I am sure you'll hit your marker soon.
 
Hiya Lisa!

thanks very much! well I totally know if I eat pizza I will really want to eat it again and again and probably again!! i used to eat pizza practically every day, so thats one thing I had to drop and not eat.

Hopefully I can get a regular schedule down and reach my goal soon enough, only 16 pounds more to go and i'll be 185! Thanks once again for the encouragement!!!

Sunday

Maddie Laps = 5km

Elliptical Trainer 1 hour 20 mins

water - 1.5 litres

Breakfast
1 1/2 cups of special K carb fit cereal
1 cup of 2% milk
15 large strawberries
1 litre of water

snack
chocolate myoplex
1 cup of 2% milk

Lunch
3 x Italian chicken breasts
2 cups of romain lettuce
25ml of ceaser sauce
20ml of real bacon bits
1 litre of water

Lower Body Workout

Dumbbell Lunges 12 x 20lbs ( Each Leg)
Dumbbell Lunges 10 x 25lbs
Dumbbell Lunges 8 x 30lbs
Dumbbell Lunges 6 x 35lbs
Dumbbell Lunges 12 x 35lbs
Dumbbell Lunges 12 x 35lbs

Stiff Leg Dead Lift 12 x 40lbs
Stiff Leg Dead Lift 10 x 50lbs
Stiff Leg Dead Lift 8 x 60lbs
Stiff Leg Dead Lift 6 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs

Dumbbell Side Bends 12 x 20lbs ( Each Arm / Side )
Dumbbell Side Bends 10 x 25lbs
Dumbbell Side Bends 8 x 30lbs
Dumbbell Side Bends 6 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Side Bends 12 x 35lbs

Dumbbell Calf Raises 12 x 20lbs
Dumbbell Calf Raises 10 x 25lbs
Dumbbell Calf Raises 8 x 30lbs
Dumbbell Calf Raises 6 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Dumbbell Calf Raises 12 x 35lbs

water - 1.5 litres

Maddie Laps = 5km

Supper

chicken paremesean
baked potato
2 mixed drinks
1 litre of water


Snack
2 handfulls of movie popcorn
1 litre of water
 
Monday

working crazy overtime 2 hours before my regular shift and 4 hours after, taking the day off from working out.
 
Tuesday

Still working lots of OT, covering for our guys helping out with getting people's power back on in Florida, we sent over 280 of our guys to help out. Next Hurricane doesnt look good either! could be working overtime for the rest of my life!!

Maddie Laps - 5km evening

thats it for working out today, try pretty hard tomorrow to get on the elliptical and do weights!!
 
Wednesday

Breakfast
1 1/2 cups of special K carb fit cereal
1 cup of 2% milk

Snack
1.5 litres of water

lunch
chicken ceaser salad
710ml of water

snack
strawberry myoplex
1 cup of 2% milk

Elliptical trainer 1 hour 30 mins

Upper Body Workout

Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs

Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs

Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs

Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs

Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs

supper (keg)

8oz top sirloin steak
1 small ceaser salad
2 long island ice tea's
1 litre of water

snack
chocolate myoplex
1 cup of 2% milk

Lower Body Workout

Dumbbell Lunges 12 x 20lbs ( Each Leg)
Dumbbell Lunges 10 x 25lbs
Dumbbell Lunges 8 x 30lbs
Dumbbell Lunges 6 x 35lbs
Dumbbell Lunges 12 x 35lbs
Dumbbell Lunges 12 x 35lbs

Stiff Leg Dead Lift 12 x 40lbs
Stiff Leg Dead Lift 10 x 50lbs
Stiff Leg Dead Lift 8 x 60lbs
Stiff Leg Dead Lift 6 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs

Dumbbell Side Bends 12 x 20lbs ( Each Arm / Side )
Dumbbell Side Bends 10 x 25lbs
Dumbbell Side Bends 8 x 30lbs
Dumbbell Side Bends 6 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Side Bends 12 x 35lbs

Dumbbell Calf Raises 12 x 20lbs
Dumbbell Calf Raises 10 x 25lbs
Dumbbell Calf Raises 8 x 30lbs
Dumbbell Calf Raises 6 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Dumbbell Calf Raises 12 x 35lbs

maddie laps = 4km

snack
1.5 litres of water
 
hi there,

i think you are doing really great and it sometimes boggles my mind, how you fit all this into your day....May I ask how long your weight training normally takes? Is it also an hour, or is it more or less??? And your walks too...I hope that's not too much to ask. I am just always fighting to get in those 2 x 15-20 minutes it takes me to walk the dogs. So for me what you do is such an accomplishment...
 
Heya Lisa

Thanks! Sure no problem with the questions at all, i think its just a matter of making time for my exercising, I dont watch tv at all so that gives me alot of free time. My weight workouts take 40 - 45 mins each, I think the lower body one might be a bit shorter like 35mins. Takes me around 10mins to walk a kilometer with the dog, so thats roughly 50mins to an hour each time. I work from 6am - 2:30pm when i'm not working overtime and a 1 hour commute both ways so i'm up really early, and my girlfriend doesnt get home til after 7pm most days, so i do have some free time to get everthing in before she gets home, and I usually make supper for us as well.

What works for me is I usually plan out my day the day before and I use the calander in microsoft outlook so i can use the same calander at work and home. Haha i always hated those people that carried around their little day planners so using the email calander keeps me organized and keeps me from having to tote around a dumb little book all the time. I think you could probably find lots of time to exercise one you sit down and look at where your time is currently being spent, haha it might surprise you but it will totally help you out with your planning at least!

Well i better update this

Thursday

Breakfast
Vanilla Myoplex
1 cup of 2% milk

Snack
500ml of water

Snack
500 ml of water

Lunch
Chicken Ceaser Salad
710ml of water
15 large strawberries

Snack
1 litre of water

Maddie Laps = 4km

Elliptical Trainer 1 hour 20 mins

snack
1 litre of water

Supper
6 oz t - bone steak sliced
2 cups of spring salad
25ml of honey french

Snack
500ml of water

Maddie Laps - 6km
 
Friday - Seen a bunch of guys from work I havent seen since last spring, they almost didnt know it was me! so that was pretty cool, went out and bought a bunch of new clothes again, its pretty awesome when everything you want is in your size! thank you overtime hours!!

Breakfast

chocolate myoplex
1 cup of 2% milk

snack
1 litre of water

lunch
small chicken ceaser salad
1 litre of water

snack
1 litre of water
2 pieces of sugar free gum

elliptical trainer 1 hour 30 mins

supper ( outback steak house)
8oz top sirloin
large garden salad
2 smirnoff ice's
500ml of water
baked potato
2 french fries - girlfriend claimed they were the best she ever had so she made me.

snack
2 handfulls of movie popcorn
1 litre of water
4 pieces of sugar free gum

maddie laps = 5km
 
Saturday

maddie laps = 4km
Eliptical Trainer 1 hour 20 mins

Breakfast
Green Apple
250ml of 2% Milk
1 litre of water
one a day multi vitamin

Snack
Strawberry Myoplex
250ml of 2% Milk

Lunch
1.5 cups of garden salad
20ml of honey french dressing
2 Italian Chicken Breasts
1.5 litres of water

Snack
1 litre of water

Supper
1/4 roasted chicken breast
baked potato plain
2 cups of spring salad
20ml of honey french dressing
1 litre of water

went out with friends after so no evening workouts
 
Sunday

maddie laps = 5km

Elliptical Trainer 1 hour 20 mins

Breakfast
Instant Oatmeal - Maple & Brown Sugar Flavour
1 litre of water
125ml of 2% Milk

Snack
Orange Myoplex Lite
250ml of water
500ml bottled water

Lunch
2 x Italian Chick Breasts
1 cup spring medley salad
20ml of honey french dressing

Snack
Chocolate Myoplex
250ml of 2% milk

Upper Body Workout

Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs

Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs

Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs

Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs

Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs

Snack
1 litre of water

Supper
6oz of Round steak BBQed
2 cups of garden salad
1 litre of water
20 large strawberries
2 medium kiwi's

Elliptical Trainer 1.5 hours

Snack
Green apple
1.5 litres of water
 
Monday - today is a pretty good day!! i now weigh 198.5 pounds!! i'm out of the 200 pound club!! so now its 85.5 pounds lost since April 1st not too shabby huh?? now its only 13.5 pounds until i hit my goal weight of 185.


Monday

Breakfast
Instant Oatmeal - Maple & Brown Sugar Flavor
150ml of 2% Milk
Green Apple
750ml of water

Snack
Vanilla Myoplex
1/2 orange blended in shake
150ml of 2% milk

Lunch
2 cups Garden Salad
20ml of keg honey french dressing
can of flaked tuna
Peach
1 litre of water

Snack
Green Apple
300ml of 2% milk

Lower Body Workout

Dumbbell Lunges 12 x 20lbs ( Each Leg)
Dumbbell Lunges 10 x 25lbs
Dumbbell Lunges 8 x 30lbs
Dumbbell Lunges 6 x 35lbs
Dumbbell Lunges 12 x 35lbs
Dumbbell Lunges 12 x 35lbs

Stiff Leg Dead Lift 12 x 40lbs
Stiff Leg Dead Lift 10 x 50lbs
Stiff Leg Dead Lift 8 x 60lbs
Stiff Leg Dead Lift 6 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs

Dumbbell Side Bends 12 x 20lbs ( Each Arm / Side )
Dumbbell Side Bends 10 x 25lbs
Dumbbell Side Bends 8 x 30lbs
Dumbbell Side Bends 6 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Side Bends 12 x 35lbs

Dumbbell Calf Raises 12 x 20lbs
Dumbbell Calf Raises 10 x 25lbs
Dumbbell Calf Raises 8 x 30lbs
Dumbbell Calf Raises 6 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Dumbbell Calf Raises 12 x 35lbs

Snack
Orange Myoplex
250ml of 2% milk

Supper
2 x Italian Chicken Breasts
1 1/2 cups of Salad
2 teaspoons of parmesean cheese
20ml of Ceaser Dressing
2 pieces of bacon
1 litre of water

Elliptical Trainer 1 hour 20 mins

maddie laps = 3km

Snacks
1.5 litres of water (night)
peach
 
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