Wednesday - 04/16/08
Daily checklist, completed items checked off
- woke on time
- took morning supplements
- completed exercise routine
- had breakfast
- took morning w/food supplements
- took shower
- brushed teeth
- had mid-meal one
- had lunch
- took mid-day w/food supplements
- brushed teeth
- had mid-meal two
- had dinner
- had mid-meal three
- brushed teeth
- in bed on time
exercise routine
16 ounces water prior to workout
Abs, Calves and Cardio
Cardio as follows;
2 hours brisk pace walking (outdoors) (approx. 8 miles traveled)
Abs as follows;
Crunches
- to failure (1 minute rest)
- to failure (1 minute rest)
- to failure (1 minute rest)
Weighted Crunches
- 40lbs 6 times (no rest)
- 40lbs 6 times (no rest)
- 40lbs 6 times (no rest)
Calves as follows;
Standing Calf Raises
- 100lbs - 20 times (no rest)
- 100lbs - 20 times (no rest)
- 100lbs - 20 times (no rest)
Seated Calf Raises
- 100lbs - 20 times (no rest)
- 100lbs - 20 times (no rest)
- 100lbs - 20 times (no rest)
breakfast
1 serving, Kashi Blueberry Harvest
1 serving, scrambled eggbeaters
16 ounces water
mid-meal one (brunch)
1 Clif Builder’s Protein meal replacement bar
16 ounces water
lunch
6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water
mid-meal two (linner)
1 Clif Builder’s Protein meal replacement bar
16 ounces water
dinner
Italian Turkey Burgers
16 ounces water
mid-meal three (brinner)
1 serving, cottage cheese
1 Clif Builder’s Protein meal replacement bar
16 ounces water
totals
6 meals + 112 ounces water
notes and excuses
Excellent day, no notes.
pep talk
You’re awesome. Keep this up, you’ll get there sir