Saturday, 12-Dec-2009

Steady state walking 45 minutes.



Susan

Friday, 11-Dec-2009

Steady state walking 20 minutes.

Workout

reps 15/12/12 weight ( )

5 min elliptical warm up
Squats (30)
Step lunge
Lat pull (45)
Chest fly (50)
Bicep curl (24)
Lying tricep ext (15)

Abs
reg crunch
twist crunch
reverse crunch
roman crunch
reg crunch

Cals/Fat/Carbs/Prot
1140/16/187/80

Susan

Weekly Check In with Joe, W/O 07-Dec-2009

Not a good energy week. Did not get in a weight lifting session but plan on the one scheduled for tonight. Long nights at work, sapping my energy.

Weight: 186.5 (1.5 lb loss)

Waist: 34.5 (.5 in loss)

Hips: 45.25 (.25 in loss)

Susan

Thursday, 10-Dec-2009

Walked Steady state 75 minutes.

Cals/Fat/Carbs/Prot
934/17.5/108/87

Susan

Wednesday, 09-Dec-2009

Rest Day.

Tuesday, 08-Dec-2009

Was in NJ all day for a work function.

No formal exercise.

Cals/Fat/Carbs/Prot
1390/45/148/110

Susan

Monday, 07-Dec-2009

A good cardio day. Still working on finishing the weight work tonight. And its 10:25 PM...

Walked steady state 2 hours today~ 35 minutes at a time... Managed to get some time at lunch to walk and several on-site meetings. Walked over 15,000 steps!

Cals/Fat/Carbs/Prot
1267/33/118/127

Finished the "modified" weight workout. Got creative with the 18 lb body bar I had available.

Squats 15/12/12

Step Lunge 12 each side

Bent over rows 15/12/12

Bicep Curl 15/12/12

Lying Tricep Ext 15/12/12

Abs
reg crunch
twist crunch
reverse crunch
roman crunch
reg crunch



Susan