Monday, 04-Jan-2010

Cals/Fat/Carbs/Prot
1430/33/83/197

Cardio: 40 minutes HIIT stairs (2-20 min sessions). Walked steady state 40 minutes.

Weight Workout:

Reps (R ) Weight (W )

Warm up: 5 minutes on treadmill.

Incline DB press (R 14/12/10/8) (W 18/20/25/30)
Flat bench press (R 10/10/10) (W 20/25/30)
Upright rows (R 12/10/8) (W 16/20/20)
Side laterals (R 10/10/10) (W 16/20/20)
Tricep pressdown (R 12/10/8) (W 15/20/20)

Abs

Reg crunch 15/15
Rev crunch 15/15
Heel on toes both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20

Susan