Workout: 1- 29- 09

Upper Body/Pull day

Pushup/Crunch superset
5 Cycles of:
Regular...........5
Regular Crunch ...15
Wide Push ups ....5
Reverse Crunch....15
Tricep Push ups ..5

Assisted Pull up...10

Ab Exercises:
Regular Crunch......25
Reverse Crunch .....25
Right Oblique Crunch...25
Left oblique Cruch ....25
Back Extension or and any low back exercise...10

Pushup / Jumping Jacks Superset
Repeat 10 times:
Jumping Jacks ........10
Push ups .............5- 10

***And yes,,you will probably be sore, so dont forget to stretch after***

The Ultimate Food and Fitness Journal

I think I've found the best food and fitness diary!!! It gives you the options of putting down 6 meals instead of 3 or 4...lets you put in your before pics and after,and it tracks your grand totals for the day. At the end of the book it gives you the option of putting down your food you normally eat nutritional values, or you can use theirs. The only thing I wish is that it was a little bit smaller, but it is portable. I really believe this is the best Journal out on the market . If you want it to be customize you can go on their website www.memoryminder.com, and look for the one that says dietminder food and exercise journal, or for a little bit cheaper,go to www.amazon.com....

Workout: 1 - 6 - 09

9:00 AM -
Run 40 mins.


Repeat 3 Times:
1/2 Squats .......20
Lunges ...........20 per leg
Calf Raises ......30

Strech -
Hamsting
Quads
Calf

Routine 1- 5 - 09

9:00 AM -
Run 45 mins.

10:00 AM -
1 Meduim bake potato
w/ 1 tb. olive oil,ketchup,salt,pepper
3 Hardboiled eggs

1:00 PM-
1 cup canned corn (no salt)
BSN Protein shake (1 scoop)

2:00 PM -
5 min. warm up
Alternating Circuit (Push-ups/Dips/Stomach):
Repeat 3 times:
Back extensions ..... 10
Regular. Crunches ... 10
Push - ups .......... 10
Reverse. Crunches ... 10
Chair Dips .......... 10

**Stomach exercises : 10 Second hold for each rep**

5:00 PM-
1 cup frozen peas & carrots(microwave)
6 0z canned tuna(packed in water)
I Can't Belive its not Butter Spray

8:00 PM -
3.5 oz Frosted mini wheats (check label for harmful ingredients)
8 oz soymilk vanilla light

ROUTINE : 1 - 2 - 09

8:00 AM -
1/2 cup applesauce

9:00 AM - 45 min. run

10:00 AM -
3 Harboiled eggs
salt & pepper
1 TB Kraft ceasar vinegarette

1:00 PM -
4 oz. Turkey patty (Jenni- o)
1 slice Sara Lee 100% wheat bread (Big size, not small)
2 TB. Ketchup

4:00 PM -
1 cup canned corn (no salt)
2 chicken drumsticks
1 TB. ketchup

7:00 PM-
1 Tb. Jelly
1 TB. peanut butter
2 slices whole wheat bread

10:00 PM -
4 oz turkey patty
Veggie cup (carrots and celery)

Routine : 1 - 1 - 09

8:30 AM -
1/2 CUP APPLESAUCE(UNSWETEENED)

9:00 AM - RUN 45 MINS

10:00 AM-
BSN PROTEIN SHAKE ( 1 SCOOP)

12:00 PM-
2 HARD BOILED EGGS
4 OZ. WHOLE WHEAT SPAGHETTI PASTA W/ OLIVE OIL, SEA SALT AND PEPPER,GARLIC PEPPER
& PARMESAN CHEESE

3:00PM -
2 FOSTER FARM'S DRUMSTICK W/O SKIN
9 0Z. PEAS AND CARROTS
1 TB/ KETCHUP

6:00PM-
2 OZ KASHI GO LEAN CRUNCH
4 OZ SILK SOYMILK LIGHT

9:00PM -
2 CHICKEN DRUMSTICK
1 APPLE
1 TB KETCHUP